Program Description
This powerbuilding program is designed for intermediate-advanced lifters. It’s an upper lower split consisting of 3 upper body days each with a different bench variation and rep range for maximizing pressing power. The 2 lower body days are more of a limbs day, hit the arms hard first and then work the legs with a mix of power and bodybuilding exercises. Use a dynamic double progression where listed. Focus on good form. On heavy compound movements I would recommend using triple progression as well to keep strength gains true and standardized.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 02, 2026 04:48
- Last EditedMar 02, 2026 06:45
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Front Delts
12.3%
Quadriceps
10.8%
Lats
9.2%
Chest
8.5%
Upper Back
8.5%
Middle Delts
6.9%
Hamstrings
6.9%
Biceps
6.2%
Glutes
5.4%
Calves
3.8%
Abs
2.3%
Forearms
1.5%
Other
1.5%
Adductors
0.8%
Lower Back
0.8%
Rear Delts
0.8%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Supported Row (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 8
5
Seated Lateral Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Supported Row (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 8
5
Seated Lateral Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Supported Row (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 8
5
Seated Lateral Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Supported Row (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 8
5
Seated Lateral Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Supported Row (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 8
5
Seated Lateral Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Supported Row (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 8
5
Seated Lateral Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Supported Row (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 8
5
Seated Lateral Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Supported Row (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 8
5
Seated Lateral Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Supported Row (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 8
5
Seated Lateral Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Supported Row (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 8
5
Seated Lateral Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Supported Row (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 8
5
Seated Lateral Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Supported Row (Barbell)
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 8
5
Seated Lateral Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nunez Curl
3
15 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8
4
Jump Switch Lunge
3
3 reps
RPE 10
5
High Bar Squat (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nunez Curl
3
15 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8
4
Jump Switch Lunge
3
3 reps
RPE 10
5
High Bar Squat (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nunez Curl
3
15 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8
4
Jump Switch Lunge
3
3 reps
RPE 10
5
High Bar Squat (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nunez Curl
3
15 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8
4
Jump Switch Lunge
3
3 reps
RPE 10
5
High Bar Squat (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nunez Curl
3
15 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8
4
Jump Switch Lunge
3
3 reps
RPE 10
5
High Bar Squat (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nunez Curl
3
15 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8
4
Jump Switch Lunge
3
3 reps
RPE 10
5
High Bar Squat (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nunez Curl
3
15 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8
4
Jump Switch Lunge
3
3 reps
RPE 10
5
High Bar Squat (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nunez Curl
3
15 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8
4
Jump Switch Lunge
3
3 reps
RPE 10
5
High Bar Squat (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nunez Curl
3
15 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8
4
Jump Switch Lunge
3
3 reps
RPE 10
5
High Bar Squat (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nunez Curl
3
15 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8
4
Jump Switch Lunge
3
3 reps
RPE 10
5
High Bar Squat (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nunez Curl
3
15 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8
4
Jump Switch Lunge
3
3 reps
RPE 10
5
High Bar Squat (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nunez Curl
3
15 reps
RPE 10
2
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8
4
Jump Switch Lunge
3
3 reps
RPE 10
5
High Bar Squat (Barbell)
3
10 reps
RPE 8
6
Leg Extension
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Incline Press
3
6 reps
RPE 8
2
Dip (Bodyweight)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
3
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Incline Press
3
6 reps
RPE 8
2
Dip (Bodyweight)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
3
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Incline Press
3
6 reps
RPE 8
2
Dip (Bodyweight)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
3
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Incline Press
3
6 reps
RPE 8
2
Dip (Bodyweight)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
3
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Incline Press
3
6 reps
RPE 8
2
Dip (Bodyweight)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
3
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Incline Press
3
6 reps
RPE 8
2
Dip (Bodyweight)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
3
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Incline Press
3
6 reps
RPE 8
2
Dip (Bodyweight)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
3
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Incline Press
3
6 reps
RPE 8
2
Dip (Bodyweight)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
3
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Incline Press
3
6 reps
RPE 8
2
Dip (Bodyweight)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
3
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Incline Press
3
6 reps
RPE 8
2
Dip (Bodyweight)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
3
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Incline Press
3
6 reps
RPE 8
2
Dip (Bodyweight)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
3
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Incline Press
3
6 reps
RPE 8
2
Dip (Bodyweight)
3
10 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
3
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
15 reps
RPE 10
3
Broad Jump
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
15 reps
RPE 10
3
Broad Jump
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
15 reps
RPE 10
3
Broad Jump
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
15 reps
RPE 10
3
Broad Jump
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
15 reps
RPE 10
3
Broad Jump
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
15 reps
RPE 10
3
Broad Jump
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
15 reps
RPE 10
3
Broad Jump
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
15 reps
RPE 10
3
Broad Jump
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
15 reps
RPE 10
3
Broad Jump
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
15 reps
RPE 10
3
Broad Jump
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
15 reps
RPE 10
3
Broad Jump
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
15 reps
RPE 10
3
Broad Jump
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 10
7
Standing Calf Raise
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Inverted Row
3
15 reps
RPE 9
5
Chest Supported Lateral Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Inverted Row
3
15 reps
RPE 9
5
Chest Supported Lateral Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Inverted Row
3
15 reps
RPE 9
5
Chest Supported Lateral Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Inverted Row
3
15 reps
RPE 9
5
Chest Supported Lateral Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Inverted Row
3
15 reps
RPE 9
5
Chest Supported Lateral Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Inverted Row
3
15 reps
RPE 9
5
Chest Supported Lateral Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Inverted Row
3
15 reps
RPE 9
5
Chest Supported Lateral Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Inverted Row
3
15 reps
RPE 9
5
Chest Supported Lateral Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Inverted Row
3
15 reps
RPE 9
5
Chest Supported Lateral Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Inverted Row
3
15 reps
RPE 9
5
Chest Supported Lateral Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Inverted Row
3
15 reps
RPE 9
5
Chest Supported Lateral Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
RPE 8
2
Overhead Press (Barbell)
3
12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Inverted Row
3
15 reps
RPE 9
5
Chest Supported Lateral Raise
3
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)3 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@8
3
Chest Supported Row (Barbell)3 Sets
10 Reps
@8
4
Pull-Up (Bodyweight)3 Sets
10 Reps
@8
5
Seated Lateral Raise3 Sets
15 Reps
@10
Day 2
1
Nunez Curl3 Sets
15 Reps
@10
2
Overhead Tricep Extension (Dumbbell)3 Sets
12 Reps
@10
3
Leg Curl3 Sets
12 Reps
@8
4
Jump Switch Lunge3 Sets
3 Reps
@10
5
High Bar Squat (Barbell)3 Sets
10 Reps
@8
6
Leg Extension3 Sets
15 Reps
@10
7
Standing Calf Raise3 Sets
15 Reps
@10
Day 3
1
Close Grip Incline Press3 Sets
6 Reps
@8
2
Dip (Bodyweight)3 Sets
10 Reps
@8
3
Chin-Up (Weighted)3 Sets
10 Reps
@9
4
Pullover (Dumbbell)3 Sets
15 Reps
@9
5
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
@9
Day 4
1
Incline Hammer Curl (Dumbbell)3 Sets
12 Reps
@10
2
Skull Crusher (Dumbbell)3 Sets
15 Reps
@10
3
Broad Jump3 Sets
3 Reps
@10
4
Romanian Deadlift (Barbell)3 Sets
10 Reps
@8
5
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
@9
6
Leg Extension3 Sets
12 Reps
@10
7
Standing Calf Raise3 Sets
20 Reps
@9
Day 5
1
Larsen Press (Barbell)3 Sets
10 Reps
@8
2
Overhead Press (Barbell)3 Sets
12 Reps
@9
3
Chest Supported Row (Dumbbell)3 Sets
12 Reps
@9
4
Inverted Row3 Sets
15 Reps
@9
5
Chest Supported Lateral Raise3 Sets
15 Reps
@10