Program Description
Strength program with an emphasis on powerlifting with hypertrophy mixed in with RPE linear progression of the main 3 movements.
Program Overview
- LevelAdvanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length15 weeks
- Time Per Workout120 minutes
- CreatedJun 20, 2025 10:11
- Last EditedAug 03, 2025 03:21
Summary
Unleash your inner powerlifter with the Granite Falls Powerlifter Take 1 program. Over 15 weeks, you'll engage in a structured 4-day training split designed to enhance your squat and bench press strength through targeted exercises like the Safety Bar Squat and Larsen Press. Each session combines high-intensity lifts with accessory movements, ensuring balanced muscle development and optimal performance. Get ready to push your limits and achieve your lifting goals with this comprehensive program tailored for serious lifters.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.3%
Triceps
11.2%
Quadriceps
11%
Chest
10.2%
Front Delts
10%
Glutes
9.2%
Upper Back
8.4%
Middle Delts
5.7%
Lats
5.1%
Abs
4.2%
Biceps
3.9%
Lower Back
3.6%
Adductors
3%
Rear Delts
2.3%
Abductors
0.4%
Forearms
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
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
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 8
6
Chest Supported Row (Machine)
3
8 reps
RPE 8
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)
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
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)
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
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)
4
6 reps
RPE 8
6
Chest Supported Row (Machine)
4
6 reps
RPE 8
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 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
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 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
1 reps
RPE 8
2
Deadlift (Barbell)
5
3 reps
70%
3
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 8
4
Leg Press
4
8 reps
RPE 7
5
Lat Pulldown
4
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 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
1 reps
RPE 9
2
Deadlift (Barbell)
5
3 reps
80%
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 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)
4
6 reps
RPE 8
6
Seated Row (Cable)
4
6 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
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 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
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)
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
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)
4
6 reps
RPE 8
6
Seated Row (Cable)
4
6 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
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 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)
4
8 reps
RPE 8
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 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
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 7
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
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 8
4
Leg Curl
4
6 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
Week 1
1 / 15 Weeks
Day 3
1
Safety Bar Squat1 Set
3 Reps
@7
2
Safety Bar Squat4 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 Press3 Sets
8 Reps
@7
5
Lat Pulldown3 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 Curl4 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