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Granite falls powerlifter take 1

by Teddy R.

Program Description

Strength program with an emphasis on powerlifting with hypertrophy mixed in with RPE linear progression of the main 3 movements

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 20, 2025 10:11
  • Last Edited
    Jul 24, 2025 05:59
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7
2
Squat (Barbell)
4
5 reps
60%
3
Bench Press (Barbell)
1
3 reps
RPE 7
4
Bench Press (Barbell)
4
5 reps
60%
5
Chest Press (Machine)
3
8 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7.5
2
Squat (Barbell)
4
5 reps
65%
3
Bench Press (Barbell)
1
3 reps
RPE 7
4
Bench Press (Barbell)
4
5 reps
65%
5
Chest Press (Machine)
3
8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
4
5 reps
70%
3
Bench Press (Barbell)
1
3 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
70%
5
Chest Press (Machine)
4
6 reps
RPE 8
6
Chest Supported Row (Machine)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8.5
2
Squat (Barbell)
4
5 reps
75%
3
Bench Press (Barbell)
1
3 reps
RPE 8.5
4
Bench Press (Barbell)
4
5 reps
75%
5
Chest Press (Machine)
4
6 reps
RPE 8
6
Chest Supported Row (Machine)
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Barbell)
4
5 reps
80%
3
Bench Press (Barbell)
1
3 reps
RPE 9
4
Bench Press (Barbell)
4
5 reps
80%
5
Chest Press (Machine)
3
6 reps
RPE 9
6
Chest Supported Row (Machine)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 7
2
Squat (Barbell)
4
4 reps
60%
3
Bench Press (Barbell)
1
2 reps
RPE 7
4
Bench Press (Barbell)
4
4 reps
60%
5
Chest Press (Machine)
3
8 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 7.5
2
Squat (Barbell)
4
4 reps
65%
3
Bench Press (Barbell)
1
2 reps
RPE 7.5
4
Bench Press (Barbell)
4
4 reps
65%
5
Chest Press (Machine)
3
8 reps
RPE 8
6
Chest Supported Row (Machine)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
4
4 reps
70%
3
Bench Press (Barbell)
1
2 reps
RPE 8
4
Bench Press (Barbell)
4
4 reps
70%
5
Chest Press (Machine)
4
8 reps
RPE 7
6
Chest Supported Row (Machine)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8.5
2
Squat (Barbell)
4
4 reps
75%
3
Bench Press (Barbell)
1
2 reps
RPE 8.5
4
Bench Press (Barbell)
4
4 reps
75%
5
Chest Press (Machine)
4
8 reps
RPE 8
6
Chest Supported Row (Machine)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
4
4 reps
80%
3
Bench Press (Barbell)
1
2 reps
RPE 9
4
Bench Press (Barbell)
4
4 reps
80%
5
Chest Press (Machine)
3
8 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
5
3 reps
60%
3
Bench Press (Barbell)
1
1 reps
RPE 7
4
Bench Press (Barbell)
5
3 reps
60%
5
Chest Press (Machine)
3
8 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7.5
2
Squat (Barbell)
5
3 reps
65%
3
Bench Press (Barbell)
1
1 reps
RPE 7.5
4
Bench Press (Barbell)
5
3 reps
65%
5
Chest Press (Machine)
3
8 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
5
3 reps
70%
3
Bench Press (Barbell)
1
1 reps
RPE 8
4
Bench Press (Barbell)
5
3 reps
70%
5
Chest Press (Machine)
3
8 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8.5
2
Squat (Barbell)
5
3 reps
75%
3
Bench Press (Barbell)
1
1 reps
RPE 8.5
4
Bench Press (Barbell)
5
3 reps
75%
5
Chest Press (Machine)
3
8 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Squat (Barbell)
5
3 reps
80%
3
Bench Press (Barbell)
1
1 reps
RPE 9
4
Bench Press (Barbell)
5
3 reps
80%
5
Chest Press (Machine)
3
8 reps
RPE 7
6
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 7
2
Deadlift (Barbell)
4
5 reps
60%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7
4
Leg Press
3
8 reps
RPE 7
5
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 7.5
2
Deadlift (Barbell)
4
5 reps
65%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
4
5 reps
70%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 8
4
Leg Press
4
6 reps
RPE 8
5
Lat Pulldown
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8.5
2
Deadlift (Barbell)
4
5 reps
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 8
4
Leg Press
4
6 reps
RPE 8
5
Lat Pulldown
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
80%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 8
4
Leg Press
3
6 reps
RPE 9
5
Lat Pulldown
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7
2
Deadlift (Barbell)
4
4 reps
60%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7
4
Leg Press
3
8 reps
RPE 7
5
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7.5
2
Deadlift (Barbell)
4
4 reps
65%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 8
4
Leg Press
3
8 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
70%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 8
4
Leg Press
4
8 reps
RPE 8
5
Lat Pulldown
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8.5
2
Deadlift (Barbell)
4
4 reps
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 8
4
Leg Press
4
8 reps
RPE 8
5
Lat Pulldown
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Deadlift (Barbell)
4
4 reps
80%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
4
Leg Press
3
8 reps
RPE 6.5
5
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
5
3 reps
60%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
4
Leg Press
3
8 reps
RPE 6.5
5
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7.5
2
Deadlift (Barbell)
5
3 reps
65%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
4
Leg Press
3
8 reps
RPE 6.5
5
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
5
3 reps
70%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
4
Leg Press
3
8 reps
RPE 6.5
5
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Deadlift (Barbell)
5
3 reps
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
4
Leg Press
3
8 reps
RPE 6.5
5
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
5
3 reps
80%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
4
Leg Press
3
8 reps
RPE 6.5
5
Lat Pulldown
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
3 reps
RPE 7
2
Safety Bar Squat
4
5 reps
60%
3
Larsen Press (Barbell)
1
3 reps
RPE 7
4
Larsen Press (Barbell)
4
5 reps
60%
5
Military Press (Barbell)
3
8 reps
RPE 7
6
Seated Row (Cable)
3
8 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
3 reps
RPE 7.5
2
Safety Bar Squat
4
5 reps
65%
3
Larsen Press (Barbell)
1
3 reps
RPE 7.5
4
Larsen Press (Barbell)
4
5 reps
65%
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
3 reps
RPE 8
2
Safety Bar Squat
4
5 reps
70%
3
Larsen Press (Barbell)
1
3 reps
RPE 8
4
Larsen Press (Barbell)
4
5 reps
70%
5
Military Press (Barbell)
4
6 reps
RPE 7
6
Seated Row (Cable)
4
6 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
3 reps
RPE 8.5
2
Safety Bar Squat
4
5 reps
75%
3
Larsen Press (Barbell)
1
3 reps
RPE 8.5
4
Larsen Press (Barbell)
4
5 reps
75%
5
Military Press (Barbell)
4
6 reps
RPE 8
6
Seated Row (Cable)
4
6 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
3 reps
RPE 9
2
Safety Bar Squat
4
5 reps
80%
3
Larsen Press (Barbell)
1
3 reps
RPE 9
4
Larsen Press (Barbell)
4
5 reps
80%
5
Military Press (Barbell)
3
6 reps
RPE 9
6
Seated Row (Cable)
3
6 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2 reps
RPE 7
2
Safety Bar Squat
4
4 reps
60%
3
Larsen Press (Barbell)
1
2 reps
RPE 7
4
Larsen Press (Barbell)
4
4 reps
60%
5
Military Press (Barbell)
3
8 reps
RPE 7
6
Seated Row (Cable)
3
8 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2 reps
RPE 7.5
2
Safety Bar Squat
4
4 reps
65%
3
Larsen Press (Barbell)
1
2 reps
RPE 7.5
4
Larsen Press (Barbell)
4
4 reps
65%
5
Military Press (Barbell)
3
8 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2 reps
RPE 8
2
Safety Bar Squat
4
4 reps
70%
3
Larsen Press (Barbell)
1
2 reps
RPE 8
4
Larsen Press (Barbell)
4
4 reps
70%
5
Military Press (Barbell)
4
8 reps
RPE 7
6
Seated Row (Cable)
4
8 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2 reps
RPE 8.5
2
Safety Bar Squat
4
4 reps
75%
3
Larsen Press (Barbell)
1
2 reps
RPE 8.5
4
Larsen Press (Barbell)
4
4 reps
75%
5
Military Press (Barbell)
4
8 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2 reps
RPE 9
2
Safety Bar Squat
4
4 reps
80%
3
Larsen Press (Barbell)
1
2 reps
RPE 9
4
Larsen Press (Barbell)
4
4 reps
80%
5
Military Press (Barbell)
3
8 reps
RPE 7
6
Seated Row (Cable)
3
8 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1 reps
RPE 7
2
Safety Bar Squat
5
3 reps
60%
3
Larsen Press (Barbell)
1
1 reps
RPE 7
4
Larsen Press (Barbell)
5
3 reps
60%
5
Military Press (Barbell)
3
8 reps
RPE 7
6
Seated Row (Cable)
3
8 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1 reps
RPE 7.5
2
Safety Bar Squat
5
3 reps
65%
3
Larsen Press (Barbell)
1
1 reps
RPE 7.5
4
Larsen Press (Barbell)
5
3 reps
65%
5
Military Press (Barbell)
3
8 reps
RPE 7
6
Seated Row (Cable)
3
8 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1 reps
RPE 8
2
Safety Bar Squat
5
3 reps
70%
3
Larsen Press (Barbell)
1
1 reps
RPE 8
4
Larsen Press (Barbell)
5
3 reps
70%
5
Military Press (Barbell)
3
8 reps
RPE 7
6
Seated Row (Cable)
3
8 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1 reps
RPE 8.5
2
Safety Bar Squat
5
3 reps
75%
3
Larsen Press (Barbell)
1
1 reps
RPE 8.5
4
Larsen Press (Barbell)
5
3 reps
75%
5
Military Press (Barbell)
3
8 reps
RPE 7
6
Seated Row (Cable)
3
8 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1 reps
RPE 9
2
Safety Bar Squat
5
3 reps
80%
3
Larsen Press (Barbell)
1
1 reps
RPE 9
4
Larsen Press (Barbell)
5
3 reps
80%
5
Military Press (Barbell)
3
8 reps
RPE 7
6
Seated Row (Cable)
3
8 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
5 reps
60%
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
4
Leg Curl
4
8 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
5 reps
65%
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Leg Curl
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
70%
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Leg Curl
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5 reps
75%
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Leg Curl
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
6 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
4
6 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
4
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
5 reps
80%
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
4
Leg Curl
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
3
6 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
4 reps
60%
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
4
Leg Curl
4
8 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
4 reps
65%
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
4
Leg Curl
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
4 reps
70%
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
4
Leg Curl
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
4 reps
75%
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
4
Leg Curl
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
4 reps
80%
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
4
Leg Curl
4
8 reps
RPE 6.5
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1 reps
RPE 7
2
Romanian Deadlift (Barbell)
5
3 reps
60%
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
4
Leg Curl
4
8 reps
RPE 6.5
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
3 reps
65%
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
4
Leg Curl
4
8 reps
RPE 6.5
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
3 reps
70%
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
4
Leg Curl
4
8 reps
RPE 6.5
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
5
3 reps
75%
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
4
Leg Curl
4
8 reps
RPE 6.5
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
3 reps
80%
3
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
4
Leg Curl
4
8 reps
RPE 6.5
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Week 1
1 / 15 Weeks
Day 3
1
Safety Bar Squat
1 Set
3 Reps
@7
2
Safety Bar Squat
4 Sets
5 Reps
60%
3
Larsen Press (Barbell)
1 Set
3 Reps
@7
4
Larsen Press (Barbell)
4 Sets
5 Reps
60%
5
Military Press (Barbell)
3 Sets
8 Reps
@7
6
Seated Row (Cable)
3 Sets
8 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
3 Reps
@7
2
Squat (Barbell)
4 Sets
5 Reps
60%
3
Bench Press (Barbell)
1 Set
3 Reps
@7
4
Bench Press (Barbell)
4 Sets
5 Reps
60%
5
Chest Press (Machine)
3 Sets
8 Reps
@7
6
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
3 Reps
@7
2
Deadlift (Barbell)
4 Sets
5 Reps
60%
3
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
6 Reps
@7
4
Leg Press
3 Sets
8 Reps
@7
5
Lat Pulldown
3 Sets
8 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
1 Set
3 Reps
@7
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
60%
3
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@7
4
Leg Curl
4 Sets
8 Reps
@7
5
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@7
6
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
@7
7
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@7