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Poland Powerbulding

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4 athletes joined

Program Description

a powerful powerbuilding plan after which you will observe incredible gains and strength. Polish powerbuilding plan written for 8 weeks with deload, the peaking phase finished with repair. After 16 weeks we can repeat the plan, and if you want you can modify the exercises or series. In the main lifts such as bench press, military press, deadlift, front squat, squat we add from 2.5 kg to 5 kg in each training, in pull-ups we add weight in each series so that it comes out at least 5 series

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 25, 2024 03:40
  • Last Edited
    Sep 04, 2025 08:36

Summary

Transform your physique with the Poland Powerbuilding program, a comprehensive 16-week journey designed for serious lifters. This 4-day-a-week plan combines strength training with hypertrophy techniques, focusing on compound movements like the bench press and front squat, alongside targeted isolation exercises. Each session is meticulously structured to maximize muscle growth and improve overall strength, ensuring you push your limits while maintaining proper form. Get ready to build power and size, and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.5%
Glutes
11%
Upper Back
10.9%
Chest
8.9%
Hamstrings
8.7%
Triceps
8.5%
Front Delts
8.3%
Lats
5.6%
Biceps
5.3%
Middle Delts
5%
Rear Delts
4.8%
Lower Back
4.3%
Abs
3.5%
Forearms
2.5%
Adductors
1.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
60%
2
Glute Bridge (Barbell)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
60%
2
Glute Bridge (Barbell)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
60%
2
Glute Bridge (Barbell)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
60%
2
Glute Bridge (Barbell)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Glute Bridge (Barbell)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Glute Bridge (Barbell)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Glute Bridge (Barbell)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
70%
2
Glute Bridge (Barbell)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Ab Wheel
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
50%
2A
Glute Bridge (Barbell)
2
12 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Glute Bridge (Barbell)
2
12 reps
RPE 8
3
Ab Wheel
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
90%
2
Glute Bridge (Barbell)
2
12 reps
RPE 8
3
Ab Wheel
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
92%
2
Glute Bridge (Barbell)
2
12 reps
RPE 8
3
Ab Wheel
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
95%
2
Glute Bridge (Barbell)
2
12 reps
RPE 8
3
Ab Wheel
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
40%
60%
80%
90%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
60%
2A
Glute Bridge (Barbell)
2
12 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Ab Wheel
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
60%
2A
Glute Bridge (Barbell)
2
12 reps
RPE 8
2B
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
3
Ab Wheel
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
60%
2
JM Press
4
8 reps
RPE 7
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8
7
Face Pull
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
60%
2
JM Press
4
8 reps
RPE 7
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8
7
Face Pull
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
60%
2
JM Press
4
8 reps
RPE 7
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8
7
Face Pull
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
60%
2
JM Press
4
8 reps
RPE 7
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8
7
Face Pull
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
70%
2
JM Press
4
8 reps
RPE 7
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8
7
Face Pull
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
70%
2
JM Press
4
8 reps
RPE 7
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8
7
Face Pull
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
70%
2
JM Press
4
8 reps
RPE 7
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8
7
Face Pull
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
70%
2
JM Press
4
8 reps
RPE 7
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8
7
Face Pull
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
50%
2
Incline Chest Press (Machine)
2
12 reps
RPE 8
3A
JM Press
2
8 reps
RPE 7
3B
Chest Supported Row (Dumbbell)
2
8 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Incline Chest Press (Machine)
2
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
2
8 reps
RPE 8
4
Face Pull
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
90%
2
Incline Chest Press (Machine)
2
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
2
8 reps
RPE 8
4
Face Pull
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
92%
2
Incline Chest Press (Machine)
2
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
2
8 reps
RPE 8
4
Face Pull
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
95%
2
Incline Chest Press (Machine)
2
12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
2
8 reps
RPE 8
4
Face Pull
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
40%
60%
80%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
60%
2
Incline Chest Press (Machine)
2
12 reps
RPE 8
3A
JM Press
2
8 reps
RPE 7
3B
Chest Supported Row (Dumbbell)
2
8 reps
RPE 8
4
Face Pull
2
12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
60%
2
Incline Chest Press (Machine)
2
12 reps
RPE 8
3A
JM Press
2
8 reps
RPE 7
3B
Chest Supported Row (Dumbbell)
2
8 reps
RPE 8
4
Face Pull
2
12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
5
5 reps
75%
3
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
4
Glute-Ham Raise
4
5 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Farmer's Walk (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
5
5 reps
75%
3
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
4
Glute-Ham Raise
4
5 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Farmer's Walk (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
5
5 reps
75%
3
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
4
Glute-Ham Raise
4
5 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Farmer's Walk (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
5
5 reps
75%
3
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
4
Glute-Ham Raise
4
5 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Farmer's Walk (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
4
4 reps
80%
3
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
4
Glute-Ham Raise
4
5 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Farmer's Walk (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
4
4 reps
80%
3
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
4
Glute-Ham Raise
4
5 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Farmer's Walk (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
4
4 reps
80%
3
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
4
Glute-Ham Raise
4
5 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Farmer's Walk (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
AMRAP
-
2
Deadlift (Barbell)
4
4 reps
80%
3
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 8
4
Glute-Ham Raise
4
5 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Farmer's Walk (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
AMRAP
-
2
Deadlift (Barbell)
3
5 reps
50%
3
Glute-Ham Raise
2
5 reps
-
4
Farmer's Walk (Weighted)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
AMRAP
-
2
Deadlift (Barbell)
4
5 reps
85%
3
Farmer's Walk (Weighted)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
AMRAP
-
2
Deadlift (Barbell)
3
4 reps
90%
3
Farmer's Walk (Weighted)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
AMRAP
-
2
Deadlift (Barbell)
3
3 reps
92%
3
Farmer's Walk (Weighted)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
AMRAP
-
2
Deadlift (Barbell)
2
2 reps
95%
3
Farmer's Walk (Weighted)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
40%
60%
80%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
AMRAP
-
2
Deadlift (Barbell)
3
6 reps
60%
3
Glute-Ham Raise
2
5 reps
-
4
Farmer's Walk (Weighted)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
AMRAP
-
2
Deadlift (Barbell)
3
6 reps
60%
3
Glute-Ham Raise
2
5 reps
-
4
Farmer's Walk (Weighted)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
72%
2
Military Press (Barbell)
5
8 reps
60%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
6
Powell Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
72%
2
Military Press (Barbell)
5
8 reps
60%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
6
Powell Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
72%
2
Military Press (Barbell)
5
8 reps
60%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
6
Powell Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
72%
2
Military Press (Barbell)
5
8 reps
60%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
6
Powell Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
80%
2
Military Press (Barbell)
5
6 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
6
Powell Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
80%
2
Military Press (Barbell)
5
6 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
6
Powell Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
80%
2
Military Press (Barbell)
5
6 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
6
Powell Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
80%
2
Military Press (Barbell)
5
6 reps
70%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
5
Incline Curl (Dumbbell)
4
10 reps
RPE 8
6
Powell Raise
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
50%
2
Military Press (Barbell)
3
5 reps
50%
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Incline Chest Press (Machine)
2
12 reps
RPE 8
5A
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5B
Powell Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
85%
2
Military Press (Barbell)
4
5 reps
85%
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Powell Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
90%
2
Military Press (Barbell)
3
4 reps
90%
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Powell Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
92%
2
Military Press (Barbell)
3
3 reps
92%
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Powell Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2 reps
95%
2
Military Press (Barbell)
2
2 reps
95%
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Powell Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
40%
60%
80%
90%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
60%
2
Military Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Incline Chest Press (Machine)
2
12 reps
RPE 8
5A
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5B
Powell Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
60%
2
Military Press (Barbell)
3
6 reps
60%
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Incline Chest Press (Machine)
2
12 reps
RPE 8
5A
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5B
Powell Raise
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
40%
60%
80%
90%
100%
Week 1
1 / 16 Weeks
Day 3
1
Pull-Up (Weighted)
5 Sets
AMRAP
-
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@8
4
Glute-Ham Raise
4 Sets
5 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@9
6
Farmer's Walk (Weighted)
3 Sets
15 Reps
@8
Day 1
1
Squat (Barbell)
5 Sets
8 Reps
60%
2
Glute Bridge (Barbell)
4 Sets
12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Ab Wheel
4 Sets
12 Reps
-
Day 4
1
Front Squat (Barbell)
4 Sets
6 Reps
72%
2
Military Press (Barbell)
5 Sets
8 Reps
60%
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
@8
6
Powell Raise
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
8 Reps
60%
2
JM Press
4 Sets
8 Reps
@7
3
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
@8
4
Chest Fly (Cable)
4 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
7
Face Pull
5 Sets
12 Reps
@7