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BoostcampPNG

Not-So-Simple Powerbuilding

by The Truth

Program Description

Be strong and sigema

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength, Women's
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 14, 2026 03:47
  • Last Edited
    Mar 15, 2026 08:22
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.9%
Glutes
14.7%
Upper Back
10.1%
Hamstrings
9.8%
Front Delts
9.5%
Chest
8.7%
Lats
8.5%
Triceps
7.5%
Biceps
4.9%
Abs
4.3%
Lower Back
3.8%
Middle Delts
1.4%
Adductors
0.7%
Rear Delts
0.2%
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Incline Bench Press (Barbell)
4
5 reps
80%
3
Deadlift (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Incline Bench Press (Barbell)
4
5 reps
80%
3
Deadlift (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Incline Bench Press (Barbell)
4
5 reps
80%
3
Deadlift (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Tempo Bench Press
3
3 reps
70%
3
Rack Pull (Barbell)
2
5 reps
80%
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Upright Row (Cable)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Incline Bench Press (Barbell)
4
5 reps
80%
3
Deadlift (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Incline Bench Press (Barbell)
4
5 reps
80%
3
Deadlift (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Incline Bench Press (Barbell)
4
5 reps
80%
3
Deadlift (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Tempo Bench Press
3
3 reps
70%
3
Rack Pull (Barbell)
2
5 reps
80%
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Upright Row (Cable)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Incline Bench Press (Barbell)
4
5 reps
80%
3
Deadlift (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Incline Bench Press (Barbell)
4
5 reps
80%
3
Deadlift (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Incline Bench Press (Barbell)
4
5 reps
80%
3
Deadlift (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Tempo Bench Press
3
3 reps
70%
3
Rack Pull (Barbell)
2
5 reps
80%
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Upright Row (Cable)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Incline Bench Press (Barbell)
4
5 reps
80%
3
Deadlift (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Incline Bench Press (Barbell)
4
5 reps
80%
3
Deadlift (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Tempo Bench Press
3
3 reps
70%
3
Rack Pull (Barbell)
2
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Romanian Deadlift (Barbell)
4
5 reps
70%
3
Squat (Paused)
3
3 reps
55%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Romanian Deadlift (Barbell)
4
5 reps
70%
3
Squat (Paused)
3
3 reps
55%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Romanian Deadlift (Barbell)
4
5 reps
70%
3
Squat (Paused)
3
3 reps
55%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
2
Tempo Deadlift
3
3 reps
70%
3
Barbell Squat (Pin)
2
5 reps
80%
4
Chest Fly (Cable)
2
12 reps
RPE 9
5
Pull Apart (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Romanian Deadlift (Barbell)
4
5 reps
70%
3
Squat (Paused)
3
3 reps
55%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Romanian Deadlift (Barbell)
4
5 reps
70%
3
Squat (Paused)
3
3 reps
55%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Romanian Deadlift (Barbell)
4
5 reps
70%
3
Squat (Paused)
3
3 reps
55%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
2
Tempo Deadlift
3
3 reps
70%
3
Barbell Squat (Pin)
2
5 reps
80%
4
Chest Fly (Cable)
2
12 reps
RPE 9
5
Pull Apart (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Romanian Deadlift (Barbell)
4
5 reps
70%
3
Squat (Paused)
3
3 reps
55%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Romanian Deadlift (Barbell)
4
5 reps
70%
3
Squat (Paused)
3
3 reps
55%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Romanian Deadlift (Barbell)
4
5 reps
70%
3
Squat (Paused)
3
3 reps
55%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
2
Tempo Deadlift
3
3 reps
70%
3
Barbell Squat (Pin)
2
5 reps
80%
4
Chest Fly (Cable)
2
12 reps
RPE 9
5
Pull Apart (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Romanian Deadlift (Barbell)
4
5 reps
70%
3
Squat (Paused)
3
3 reps
55%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Romanian Deadlift (Barbell)
4
5 reps
70%
3
Squat (Paused)
3
3 reps
55%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
2
Tempo Deadlift
3
3 reps
70%
3
Barbell Squat (Pin)
2
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Barbell Back Squat
4
5 reps
80%
3
Bench Press (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Barbell Back Squat
4
5 reps
80%
3
Bench Press (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Barbell Back Squat
4
5 reps
80%
3
Bench Press (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
0.1 mins
RPE 10
2
Tempo Squat (Barbell)
3
3 reps
70%
3
Pin Press Bench (Barbell)
2
5 reps
80%
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Upright Row (Cable)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Barbell Back Squat
4
5 reps
80%
3
Bench Press (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Barbell Back Squat
4
5 reps
80%
3
Bench Press (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Barbell Back Squat
4
5 reps
80%
3
Bench Press (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
0.1 mins
RPE 10
2
Tempo Squat (Barbell)
3
3 reps
70%
3
Pin Press Bench (Barbell)
2
5 reps
80%
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Upright Row (Cable)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Barbell Back Squat
4
5 reps
80%
3
Bench Press (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Barbell Back Squat
4
5 reps
80%
3
Bench Press (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Barbell Back Squat
4
5 reps
80%
3
Bench Press (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
0.1 mins
RPE 10
2
Tempo Squat (Barbell)
3
3 reps
70%
3
Pin Press Bench (Barbell)
2
5 reps
80%
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Upright Row (Cable)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Barbell Back Squat
4
5 reps
80%
3
Bench Press (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
2 reps
3 reps
92.5%
87.5%
85%
2
Barbell Back Squat
4
5 reps
80%
3
Bench Press (Paused)
3
3 reps
55%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
0.1 mins
RPE 10
2
Tempo Squat (Barbell)
3
3 reps
70%
3
Pin Press Bench (Barbell)
2
5 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
3
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
4
Bent Over Row (Barbell)
6
0.1 mins
RPE 10
5
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
3
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
4
Bent Over Row (Barbell)
6
0.1 mins
RPE 10
5
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
3
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
4
Bent Over Row (Barbell)
6
0.1 mins
RPE 10
5
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
3
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
4
Bent Over Row (Barbell)
6
0.1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
3
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
4
Bent Over Row (Barbell)
6
0.1 mins
RPE 10
5
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
3
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
4
Bent Over Row (Barbell)
6
0.1 mins
RPE 10
5
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
3
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
4
Bent Over Row (Barbell)
6
0.1 mins
RPE 10
5
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
3
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
4
Bent Over Row (Barbell)
6
0.1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
3
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
4
Bent Over Row (Barbell)
6
0.1 mins
RPE 10
5
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
3
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
4
Bent Over Row (Barbell)
6
0.1 mins
RPE 10
5
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
3
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
4
Bent Over Row (Barbell)
6
0.1 mins
RPE 10
5
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
3
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
4
Bent Over Row (Barbell)
6
0.1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
3
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
4
Bent Over Row (Barbell)
6
0.1 mins
RPE 10
5
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
3
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
4
Bent Over Row (Barbell)
6
0.1 mins
RPE 10
5
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
3
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
4
Bent Over Row (Barbell)
6
0.1 mins
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
92.5%
87.5%
85%
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
70%
3
Squat (Paused)
3 Sets
3 Reps
55%
4
Lat Pulldown (Neutral Grip)
4 Sets
5 Reps
@9
5
Leg Extension
3 Sets
12 Reps
@9
Day 1
1
Barbell Back Squat
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
92.5%
87.5%
85%
2
Incline Bench Press (Barbell)
4 Sets
5 Reps
80%
3
Deadlift (Paused)
3 Sets
3 Reps
55%
4
Seated Wide-Grip Row (Cable)
4 Sets
5 Reps
@9
5
Leg Curl
3 Sets
12 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
92.5%
87.5%
85%
2
Barbell Back Squat
4 Sets
5 Reps
80%
3
Bench Press (Paused)
3 Sets
3 Reps
55%
4
Seated Wide-Grip Row (Cable)
4 Sets
5 Reps
@9
5
Chest Fly (Cable)
3 Sets
12 Reps
@9
Day 4
1
Barbell Back Squat
6 Sets
0.1 mins
@10
2
Romanian Deadlift (Barbell)
6 Sets
0.1 mins
@10
3
Incline Bench Press (Barbell)
6 Sets
0.1 mins
@10
4
Bent Over Row (Barbell)
6 Sets
0.1 mins
@10
5
Lat Pulldown (Neutral Grip)
4 Sets
5 Reps
@9
6
Upright Row (Cable)
3 Sets
8 Reps
@9