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BoostcampPNG

Avenger's workout

by JOHN

Program Description

“The purpose of this power-building program is to maximize overall strength and muscle size, with a special focus on improving bench press performance through progressive overload, technique refinement, and targeted accessory work.”

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 26, 2025 09:05
  • Last Edited
    Apr 28, 2025 01:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8-9
RPE 8-10
3
Seated Military Press (Barbell)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7A
Calf Raise (Machine)
2
2
2
12 reps
15 reps
20 reps
RPE 8.5
RPE 8.5
RPE 8.5
7B
Abs Crunch (Bodyweight)
6
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8-9
RPE 8-10
3
Seated Military Press (Barbell)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7A
Calf Raise (Machine)
2
2
2
12 reps
15 reps
20 reps
RPE 8.5
RPE 8.5
RPE 8.5
7B
Abs Crunch (Bodyweight)
6
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8-9
RPE 8-10
3
Seated Military Press (Barbell)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7A
Calf Raise (Machine)
2
2
2
12 reps
15 reps
20 reps
RPE 8.5
RPE 8.5
RPE 8.5
7B
Abs Crunch (Bodyweight)
6
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8-9
RPE 8-10
3
Seated Military Press (Barbell)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7A
Calf Raise (Machine)
2
2
2
12 reps
15 reps
20 reps
RPE 8.5
RPE 8.5
RPE 8.5
7B
Abs Crunch (Bodyweight)
6
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 6
2
Leg Press
3
10 reps
RPE 6
3
Lat Pulldown
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8-9
RPE 8-10
3
Seated Military Press (Barbell)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7A
Calf Raise (Machine)
2
2
2
12 reps
15 reps
20 reps
RPE 8.5
RPE 8.5
RPE 8.5
7B
Abs Crunch (Bodyweight)
6
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8-9
RPE 8-10
3
Seated Military Press (Barbell)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7A
Calf Raise (Machine)
2
2
2
12 reps
15 reps
20 reps
RPE 8.5
RPE 8.5
RPE 8.5
7B
Abs Crunch (Bodyweight)
6
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8-9
RPE 8-10
3
Seated Military Press (Barbell)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7A
Calf Raise (Machine)
2
2
2
12 reps
15 reps
20 reps
RPE 8.5
RPE 8.5
RPE 8.5
7B
Abs Crunch (Bodyweight)
6
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 8-9
RPE 8-10
3
Seated Military Press (Barbell)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
1
15 reps
20 reps
RPE 10
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7A
Calf Raise (Machine)
2
2
2
12 reps
15 reps
20 reps
RPE 8.5
RPE 8.5
RPE 8.5
7B
Abs Crunch (Bodyweight)
6
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Barbell Row
2
1
12 reps
15 reps
RPE 8
RPE 10
3
Lat Pulldown
2
1
12 reps
15 reps
RPE 8.5
RPE 9.5
4
Seated Row (Cable)
3
15 reps
RPE 9
5
Standing Pullover (Cable)
3
15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Seated Hamstring Curl
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Barbell Row
2
1
12 reps
15 reps
RPE 8
RPE 10
3
Lat Pulldown
2
1
12 reps
15 reps
RPE 8.5
RPE 9.5
4
Seated Row (Cable)
3
15 reps
RPE 9
5
Standing Pullover (Cable)
3
15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Seated Hamstring Curl
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Barbell Row
2
1
12 reps
15 reps
RPE 8
RPE 10
3
Lat Pulldown
2
1
12 reps
15 reps
RPE 8.5
RPE 9.5
4
Seated Row (Cable)
3
15 reps
RPE 9
5
Standing Pullover (Cable)
3
15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Seated Hamstring Curl
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Barbell Row
2
1
12 reps
15 reps
RPE 8
RPE 10
3
Lat Pulldown
2
1
12 reps
15 reps
RPE 8.5
RPE 9.5
4
Seated Row (Cable)
3
15 reps
RPE 9
5
Standing Pullover (Cable)
3
15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Seated Hamstring Curl
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Leg Extension
3
10 reps
RPE 6
3
Dumbbell Row
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Barbell Row
2
1
12 reps
15 reps
RPE 8
RPE 10
3
Lat Pulldown
2
1
12 reps
15 reps
RPE 8.5
RPE 9.5
4
Seated Row (Cable)
3
15 reps
RPE 9
5
Standing Pullover (Cable)
3
15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Seated Hamstring Curl
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Barbell Row
2
1
12 reps
15 reps
RPE 8
RPE 10
3
Lat Pulldown
2
1
12 reps
15 reps
RPE 8.5
RPE 9.5
4
Seated Row (Cable)
3
15 reps
RPE 9
5
Standing Pullover (Cable)
3
15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Seated Hamstring Curl
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Barbell Row
2
1
12 reps
15 reps
RPE 8
RPE 10
3
Lat Pulldown
2
1
12 reps
15 reps
RPE 8.5
RPE 9.5
4
Seated Row (Cable)
3
15 reps
RPE 9
5
Standing Pullover (Cable)
3
15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Seated Hamstring Curl
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Barbell Row
2
1
12 reps
15 reps
RPE 8
RPE 10
3
Lat Pulldown
2
1
12 reps
15 reps
RPE 8.5
RPE 9.5
4
Seated Row (Cable)
3
15 reps
RPE 9
5
Standing Pullover (Cable)
3
15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
7
Seated Hamstring Curl
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 8
3
Leg Extension
1
1
3
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9.5
4
Hip Adductor (Machine)
3
20 reps
RPE 8
5A
Seated Calf Raise
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
5B
Decline Crunch
6
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 8
3
Leg Extension
1
1
3
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9.5
4
Hip Adductor (Machine)
3
20 reps
RPE 8
5A
Seated Calf Raise
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
5B
Decline Crunch
6
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 8
3
Leg Extension
1
1
3
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9.5
4
Hip Adductor (Machine)
3
20 reps
RPE 8
5A
Seated Calf Raise
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
5B
Decline Crunch
6
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 8
3
Leg Extension
1
1
3
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9.5
4
Hip Adductor (Machine)
3
20 reps
RPE 8
5A
Seated Calf Raise
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
5B
Decline Crunch
6
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Pull-Up (Weighted)
3
6 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 8
3
Leg Extension
1
1
3
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9.5
4
Hip Adductor (Machine)
3
20 reps
RPE 8
5A
Seated Calf Raise
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
5B
Decline Crunch
6
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 8
3
Leg Extension
1
1
3
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9.5
4
Hip Adductor (Machine)
3
20 reps
RPE 8
5A
Seated Calf Raise
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
5B
Decline Crunch
6
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 8
3
Leg Extension
1
1
3
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9.5
4
Hip Adductor (Machine)
3
20 reps
RPE 8
5A
Seated Calf Raise
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
5B
Decline Crunch
6
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 8
3
Leg Extension
1
1
3
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9.5
4
Hip Adductor (Machine)
3
20 reps
RPE 8
5A
Seated Calf Raise
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
5B
Decline Crunch
6
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
15 reps
RPE 8
2
Preacher Curl (Barbell)
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Bicep Curl (Cable)
1
1
1
1
12 reps
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Front Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
15 reps
RPE 8
2
Preacher Curl (Barbell)
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Bicep Curl (Cable)
1
1
1
1
12 reps
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Front Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
15 reps
RPE 8
2
Preacher Curl (Barbell)
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Bicep Curl (Cable)
1
1
1
1
12 reps
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Front Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
15 reps
RPE 8
2
Preacher Curl (Barbell)
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Bicep Curl (Cable)
1
1
1
1
12 reps
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Front Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
15 reps
RPE 8
2
Preacher Curl (Barbell)
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Bicep Curl (Cable)
1
1
1
1
12 reps
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Front Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
15 reps
RPE 8
2
Preacher Curl (Barbell)
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Bicep Curl (Cable)
1
1
1
1
12 reps
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Front Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
15 reps
RPE 8
2
Preacher Curl (Barbell)
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Bicep Curl (Cable)
1
1
1
1
12 reps
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Front Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
15 reps
RPE 8
2
Preacher Curl (Barbell)
1
2
12 reps
15 reps
RPE 8
RPE 9
3
Bicep Curl (Cable)
1
1
1
1
12 reps
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Front Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
4B
Pull-Up (Assisted)
1
1
3
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
4B
Pull-Up (Assisted)
1
1
3
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
4B
Pull-Up (Assisted)
1
1
3
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
4B
Pull-Up (Assisted)
1
1
3
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
4B
Pull-Up (Assisted)
1
1
3
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
4B
Pull-Up (Assisted)
1
1
3
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
4B
Pull-Up (Assisted)
1
1
3
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
5
12 reps
RPE 8
4B
Pull-Up (Assisted)
1
1
3
15 reps
12 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
2
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 9 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@8
@8.5
@9
2
Barbell Row
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
3
Lat Pulldown
2 Sets
1 Set
12 Reps
15 Reps
@8.5
@9.5
4
Seated Row (Cable)
3 Sets
15 Reps
@9
5
Standing Pullover (Cable)
3 Sets
15 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
7
Seated Hamstring Curl
2 Sets
2 Sets
2 Sets
10 Reps
12 Reps
15 Reps
@8
@9
@10
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8-9
@8-10
3
Seated Military Press (Barbell)
3 Sets
15 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
20 Reps
@10
@10
5
Seated Dip (Machine)
3 Sets
12 Reps
@10
6
French Press
3 Sets
12 Reps
@10
7A
Calf Raise (Machine)
2 Sets
2 Sets
2 Sets
12 Reps
15 Reps
20 Reps
@8.5
@8.5
@8.5
7B
Abs Crunch (Bodyweight)
6 Sets
20 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
@9
2
Squat (Barbell)
3 Sets
5 Reps
@8
3
Leg Extension
1 Set
1 Set
3 Sets
20 Reps
15 Reps
12 Reps
@8
@8
@9.5
4
Hip Adductor (Machine)
3 Sets
20 Reps
@8
5A
Seated Calf Raise
2 Sets
2 Sets
2 Sets
10 Reps
12 Reps
15 Reps
@8
@9
@9.5
5B
Decline Crunch
6 Sets
15 Reps
@8
Day 4
1
Bicep Curl (Barbell)
4 Sets
15 Reps
@8
2
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
15 Reps
@8
@9
3
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
15 Reps
15 Reps
20 Reps
@8
@9
@9.5
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Front Raise
3 Sets
15 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
1 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4A
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@8
4B
Pull-Up (Assisted)
1 Set
1 Set
3 Sets
15 Reps
12 Reps
8 Reps
@8
@9
@10
5
Seated Calf Raise
2 Sets
2 Sets
2 Sets
10 Reps
12 Reps
15 Reps
@8
@9
@10