Program Description
This is a 14 week full Mesocycle 1-3 FSL 4-6 FSL 7 Deload 8-10 SSL 11 Optional Deload 12-14 5 Pro Anchor PR Set Jokers and FSL
Program Overview
- LevelBeginner, Intermediate, Novice, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length14 weeks
- Time Per Workout60 minutes
- CreatedFeb 27, 2026 04:54
- Last EditedFeb 28, 2026 01:02
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.6%
Triceps
11.5%
Quadriceps
11.4%
Glutes
11.2%
Hamstrings
11.1%
Middle Delts
7.4%
Chest
6.5%
Upper Back
5.8%
Lats
5.2%
Abs
5.2%
Biceps
3.9%
Rear Delts
3.2%
Lower Back
2.7%
Adductors
2.5%
Forearms
0.9%
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
5 reps
65%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
70%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
5 reps
65%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
70%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Overhead Press (Dumbbell)
2
10 reps
RPE 6
3
Pull Through (Cable)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Squat (Paused)
3
3 reps
75%
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
80%
3
Squat (Paused)
3
3 reps
75%
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
85%
3
Squat (Paused)
3
3 reps
75%
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 6
3
One Arm Lateral Raise (Cable)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
1
1-3 reps
95%
3
Squat (Barbell)
5
5 reps
70%
4
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 7
5
Single Leg Romanian Deadlift
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
1
1-3 reps
90%
3
Squat (Barbell)
5
5 reps
65%
4
Hammer Curl (Cable)
3
10-15 reps
RPE 7
5
Single Leg Romanian Deadlift
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
1
1-3 reps
100%
3
Squat (Barbell)
5
5 reps
75%
4
Hammer Curl (Cable)
3
10-15 reps
RPE 7
5
Single Leg Romanian Deadlift
3
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
2
12 reps
RPE 6
3
Push Up
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
75%
3
JM Press
3
8-10 reps
RPE 8
4
Underhand Lat Pulldown
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
80%
3
JM Press
3
8-10 reps
RPE 8
4
Underhand Lat Pulldown
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
85%
3
JM Press
3
8-10 reps
RPE 8
4
Underhand Lat Pulldown
3
8-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
3
8 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1-3 reps
95%
3
Bench Press (Barbell)
5
5 reps
70%
4
Underhand Lat Pulldown
3
10 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1-3 reps
90%
3
Bench Press (Barbell)
5
5 reps
65%
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1-3 reps
100%
3
Bench Press (Barbell)
5
5 reps
75%
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3
Bench Press (Close Grip)
3
5-8 reps
70%
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Bench Press (Close Grip)
3
5-8 reps
70%
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Close Grip)
3
5-8 reps
70%
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3
Bench Press (Close Grip)
3
5-8 reps
70%
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Bench Press (Close Grip)
3
5-8 reps
70%
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Close Grip)
3
5-8 reps
70%
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Goblet Squat
2
10 reps
RPE 6
3
Face Pull
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
75%
3
Long Pause Bench Press
3
5 reps
75%
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
80%
3
Long Pause Bench Press
3
5 reps
75%
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
85%
3
Long Pause Bench Press
3
5 reps
75%
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6
3
Face Pull
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
1
1-3 reps
95%
3
Seated Overhead Press (Barbell)
5
5 reps
70%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
1
1-3 reps
90%
3
Seated Overhead Press (Barbell)
5
5 reps
65%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
1
1-3 reps
100%
3
Seated Overhead Press (Barbell)
5
5 reps
75%
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4
Pullover (Dumbbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Single Leg Romanian Deadlift
2
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
75%
3
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
4
Kroc Row
2
15-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
80%
3
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
4
Kroc Row
2
15-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
85%
3
Zercher Squat (Barbell)
3
5-8 reps
RPE 8
4
Kroc Row
2
15-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Pull Through (Cable)
2
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1-3 reps
95%
3
Deadlift (Barbell)
5
5 reps
70%
4
Leg Extension
3
10-12 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
1
1-3 reps
90%
3
Deadlift (Barbell)
5
5 reps
65%
4
Leg Extension
3
10-15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
1
1-3 reps
100%
3
Deadlift (Barbell)
5
5 reps
75%
4
Leg Extension
3
10-15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 7
Week 1
1 / 14 Weeks
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)5 Sets
5 Reps
65%
3
Seated Row (Cable)3 Sets
8-12 Reps
@8
4
V-Handle Tricep Pushdown (Cable)3 Sets
10-15 Reps
@8
5
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
@8
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Overhead Press (Barbell)5 Sets
5 Reps
65%
3
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
@8
4
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)3 Sets
12-20 Reps
@8
Day 3
1
Seated Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)5 Sets
5 Reps
65%
3
Bench Press (Close Grip)3 Sets
5-8 Reps
70%
4
Lat Pulldown3 Sets
8-12 Reps
@8
5
Incline Curl (Dumbbell)3 Sets
10-15 Reps
@8
Day 4
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)5 Sets
5 Reps
65%
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-10 Reps
@8
4
Pullover (Dumbbell)3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
@8