logo
BoostcampPNG

Powerlift V2

by Cody M.

Program Description

Mega Gain

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 15, 2025 06:52
  • Last Edited
    Dec 16, 2025 03:58
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.1%
Hamstrings
14.3%
Glutes
13.9%
Triceps
10.2%
Abs
9.9%
Front Delts
9.7%
Chest
6.2%
Middle Delts
3.7%
Lower Back
3.4%
Upper Back
3.1%
Adductors
2.8%
Lats
2.7%
Biceps
2.4%
Rear Delts
1.4%
Forearms
0.7%
Abductors
0.4%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
60%
65%
70%
2
Tempo Bench Press
2
AMRAP
-
3
Barbell Row
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
60%
65%
70%
2
Tempo Bench Press
2
AMRAP
-
3
Barbell Row
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
5 reps
60%
65%
70%
75%
2
Tempo Bench Press
2
AMRAP
-
3
Barbell Row
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
5 reps
5 reps
5 reps
5 reps
5 reps
60%
65%
70%
75%
77.5%
2
Tempo Bench Press
2
AMRAP
-
3
Barbell Row
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
-
6B
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
3 reps
60%
65%
70%
75%
80%
2
Legs Up Bench Press (Barbell)
2
AMRAP
-
3
Barbell Row
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6A
Tricep Rope Push Down (Cable)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
60%
65%
70%
75%
80%
85%
2
Legs Up Bench Press (Barbell)
2
AMRAP
-
3
Barbell Row
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6A
Tricep Rope Push Down (Cable)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
3 reps
60%
65%
70%
75%
80%
90%
85%
2
Legs Up Bench Press (Barbell)
2
AMRAP
-
3
Barbell Row
3
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
-
5
Pec Deck (Machine)
3
8 reps
-
6A
Tricep Rope Push Down (Cable)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
2
1
5 reps
3 reps
1 reps
1 reps
1 reps
1 reps
3 reps
3 reps
65%
70%
75%
80%
85%
90%
80%
90%
2
Barbell Row
3
6 reps
-
3
Bench Press (Dumbbell)
4
6 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
3 reps
65%
75%
80%
85%
90%
95%
85%
2
Incline Bench Press (Barbell)
1
1 reps
100%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Pec Deck (Machine)
2
8 reps
-
5A
Tricep Rope Push Down (Cable)
2
8 reps
-
5B
Hammer Curl (Dumbbell)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotating Plank
1
1.5 mins
-
2
Ab Wheel
2
-
3
Squat (Barbell)
1
1 reps
100%
4
Overhead Press (Barbell)
1
1 reps
100%
5
Bench Press (Barbell)
1
1 reps
100%
6
Deadlift (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
3
Bench Press (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
4
Deadlift (Barbell)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
85%
65%
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
3
Bench Press (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
4
Deadlift (Barbell)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
85%
65%
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
3
Bench Press (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
4
Deadlift (Barbell)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
3
Bench Press (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
4
Deadlift (Barbell)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
3
Bench Press (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
4
Deadlift (Barbell)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
3
Bench Press (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
4
Deadlift (Barbell)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
3
Bench Press (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
4
Deadlift (Barbell)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
3
Bench Press (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
4
Deadlift (Barbell)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
5
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
3
Bench Press (Paused)
1
1
2
2
1
5 reps
4 reps
3 reps
1 reps
8 reps
65%
75%
80%
90%
65%
4
Deadlift (Barbell)
1
1
2
2
2
1
1
5 reps
4 reps
3 reps
1 reps
1 reps
3 reps
8 reps
65%
75%
80%
90%
95%
85%
65%
5
Pull-Up (Assisted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Barbell)
1
1
3
8 reps
8 reps
8 reps
60%
65%
70%
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hack Squat
3
AMRAP
-
5
Leg Extension
3
12 reps
-
6
Walking Lunge (Dumbbell)
3
-
7
Prowler Push
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Barbell)
1
1
3
8 reps
8 reps
8 reps
60%
65%
70%
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hack Squat
3
AMRAP
-
5
Leg Extension
3
12 reps
-
6
Walking Lunge (Dumbbell)
3
-
7
Prowler Push
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
5 reps
60%
65%
70%
75%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
AMRAP
-
5
Leg Extension
3
12 reps
-
6
Walking Lunge (Dumbbell)
3
-
7
Prowler Push
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
3
5 reps
5 reps
5 reps
5 reps
5 reps
60%
65%
70%
75%
77.5%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
AMRAP
-
5
Leg Extension
3
12 reps
-
6
Walking Lunge (Dumbbell)
3
-
7
Prowler Push
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
3 reps
60%
65%
70%
75%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
AMRAP
-
5
Leg Extension
3
10 reps
-
6
Walking Lunge (Dumbbell)
3
-
7
Prowler Push
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
60%
65%
70%
75%
80%
85%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
AMRAP
-
5
Leg Extension
3
10 reps
-
6
Walking Lunge (Dumbbell)
3
-
7
Prowler Push
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
3 reps
62%
67%
72%
75%
80%
90%
85%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
AMRAP
-
5
Leg Extension
3
10 reps
-
6
Walking Lunge (Dumbbell)
3
-
7
Prowler Push
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
1
5
3
5 reps
3 reps
1 reps
1 reps
1 reps
1 reps
3 reps
65%
70%
75%
80%
85%
90%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
2
AMRAP
-
5
Leg Extension
3
8 reps
-
6
Walking Lunge (Dumbbell)
3
-
7
Prowler Push
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
8 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
3 reps
65%
75%
80%
85%
90%
95%
85%
3
Hack Squat
2
AMRAP
-
4
Front Squat (Barbell)
1
1 reps
100%
5
Leg Extension
2
8 reps
-
6
Walking Lunge (Dumbbell)
3
-
7
Prowler Push
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
60%
65%
70%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
AMRAP
-
4
Lat Pulldown
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
12 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
60%
65%
70%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
AMRAP
-
4
Lat Pulldown
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
12 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
5 reps
60%
65%
70%
75%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
AMRAP
-
4
Lat Pulldown
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
12 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3
5 reps
5 reps
5 reps
5 reps
5 reps
60%
65%
70%
75%
77.5%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
AMRAP
-
4
Lat Pulldown
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
12 reps
-
5B
Hammer Curl (Dumbbell)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
3 reps
60%
65%
70%
75%
80%
2
Behind-the-Neck Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Barbell)
4
5 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
60%
65%
70%
75%
80%
85%
2
Behind-the-Neck Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Barbell)
4
5 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
3 reps
60%
65%
70%
75%
80%
90%
85%
2
Behind-the-Neck Press (Barbell)
3
6 reps
-
3
Incline Bench Press (Barbell)
4
5 reps
-
4
Lat Pulldown
3
8 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Hammer Curl (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5
3
5 reps
3 reps
1 reps
1 reps
1 reps
1 reps
3 reps
65%
70%
75%
80%
85%
90%
80%
2
Behind-the-Neck Press (Barbell)
3
3 reps
-
3
Incline Bench Press (Barbell)
3
3 reps
-
4
Lat Pulldown
2
8 reps
-
5A
Tricep Rope Push Down (Cable)
3
8 reps
-
5B
Hammer Curl (Dumbbell)
3
8 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
3 reps
65%
70%
75%
80%
85%
90%
95%
85%
2
Behind-the-Neck Press (Barbell)
1
1 reps
100%
3
Lat Pulldown
2
8 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Rear Delt Fly (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotating Plank
3
1.5 mins
-
2
Deadlift (Barbell)
1
1
3
8 reps
8 reps
8 reps
60%
65%
70%
3
Front Squat (Barbell)
3
10 reps
-
4
Pull-Up (Assisted)
5
8 reps
-
5
Hamstring Curl
3
12 reps
-
6
Leg Press
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
-
8
Prowler Push
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotating Plank
3
1.5 mins
-
2
Deadlift (Barbell)
1
1
3
8 reps
8 reps
8 reps
60%
65%
70%
3
Front Squat (Barbell)
3
10 reps
-
4
Pull-Up (Assisted)
5
8 reps
-
5
Hamstring Curl
3
12 reps
-
6
Leg Press
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
-
8
Prowler Push
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotating Plank
3
1.5 mins
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
5 reps
60%
65%
70%
75%
3
Front Squat (Barbell)
3
8 reps
-
4
Pull-Up (Assisted)
5
8 reps
-
5
Leg Press
3
8 reps
-
6
Hamstring Curl
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
-
8
Prowler Push
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotating Plank
3
1.5 mins
-
2
Deadlift (Barbell)
1
1
1
1
3
5 reps
5 reps
5 reps
5 reps
5 reps
60%
65%
70%
75%
77.5%
3
Front Squat (Barbell)
3
8 reps
-
4
Pull-Up (Assisted)
5
8 reps
-
5
Leg Press
3
8 reps
-
6
Hamstring Curl
3
12 reps
-
7
Walking Lunge (Dumbbell)
3
-
8
Prowler Push
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotating Plank
3
1.5 mins
-
2
Deadlift (Barbell)
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
3 reps
60%
65%
70%
75%
80%
3
Front Squat (Barbell)
3
6 reps
-
4
Pull-Up (Assisted)
5
8 reps
-
5
Leg Press
3
5 reps
-
6
Hamstring Curl
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
-
8
Prowler Push
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotating Plank
3
1.5 mins
-
2
Deadlift (Barbell)
1
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
60%
65%
70%
75%
80%
85%
3
Front Squat (Barbell)
3
6 reps
-
4
Pull-Up (Assisted)
5
8 reps
-
5
Leg Press
3
5 reps
-
6
Hamstring Curl
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
-
8
Prowler Push
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotating Plank
3
1.5 mins
-
2
Deadlift (Barbell)
1
1
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
3 reps
60%
65%
70%
75%
80%
90%
85%
3
Front Squat (Barbell)
3
6 reps
-
4
Pull-Up (Assisted)
5
8 reps
-
5
Leg Press
3
5 reps
-
6
Hamstring Curl
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
-
8
Prowler Push
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rotating Plank
3
1.5 mins
-
2
Deadlift (Barbell)
1
1
1
1
1
5
3
5 reps
3 reps
1 reps
1 reps
1 reps
1 reps
3 reps
65%
70%
75%
80%
85%
90%
80%
3
Front Squat (Barbell)
3
3 reps
-
4
Pull-Up (Assisted)
3
8 reps
-
5
Leg Press
3
5 reps
-
6
Hamstring Curl
3
8 reps
-
7
Walking Lunge (Dumbbell)
3
-
8
Prowler Push
4
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
8 Reps
8 Reps
8 Reps
60%
65%
70%
2
Tempo Bench Press
2 Sets
AMRAP
-
3
Barbell Row
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Pec Deck (Machine)
3 Sets
10 Reps
-
6A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6B
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
8 Reps
8 Reps
8 Reps
60%
65%
70%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
3
Behind-The-Neck Press (Smith Machine)
3 Sets
AMRAP
-
4
Lat Pulldown
3 Sets
10 Reps
-
5A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
5B
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
Day 5
1
Rotating Plank
3 Sets
1.5 mins
-
2
Deadlift (Barbell)
1 Set
1 Set
3 Sets
8 Reps
8 Reps
8 Reps
60%
65%
70%
3
Front Squat (Barbell)
3 Sets
10 Reps
-
4
Pull-Up (Assisted)
5 Sets
8 Reps
-
5
Hamstring Curl
3 Sets
12 Reps
-
6
Leg Press
3 Sets
10 Reps
-
7
Walking Lunge (Dumbbell)
3 Sets
-
8
Prowler Push
4 Sets
-
Day 2
1
Ab Wheel
3 Sets
8 Reps
-
2
Squat (Paused)
1 Set
1 Set
2 Sets
2 Sets
1 Set
5 Reps
4 Reps
3 Reps
1 Reps
8 Reps
65%
75%
80%
90%
65%
3
Bench Press (Paused)
1 Set
1 Set
2 Sets
2 Sets
1 Set
5 Reps
4 Reps
3 Reps
1 Reps
8 Reps
65%
75%
80%
90%
65%
4
Deadlift (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
5 Reps
4 Reps
3 Reps
1 Reps
8 Reps
65%
75%
80%
85%
65%
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 3
1
Ab Wheel
3 Sets
8 Reps
-
2
Squat (Barbell)
1 Set
1 Set
3 Sets
8 Reps
8 Reps
8 Reps
60%
65%
70%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Hack Squat
3 Sets
AMRAP
-
5
Leg Extension
3 Sets
12 Reps
-
6
Walking Lunge (Dumbbell)
3 Sets
-
7
Prowler Push
4 Sets
-