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Strength and hypertrophy basic powerbuilding

by Blake M.

Program Description

This program aims to provide the basics of powerbuilding for beginner and intermediate powerlifters in the offseason

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 02, 2025 08:08
  • Last Edited
    Jun 09, 2025 06:04
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bench Press (Paused)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Leg Extension
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bench Press (Paused)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Leg Extension
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bench Press (Paused)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Leg Extension
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bench Press (Paused)
2
1
6 reps
6 reps
RPE 8
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-8 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Leg Extension
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 6
2
Leg Extension
3
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Barbell Row
2
6-8 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 7
2
Long Pause Bench Press
3
4 reps
RPE 7
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Seated Row (Cable)
3
6-8 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
4 reps
4 reps
RPE 8
RPE 7
2
Long Pause Bench Press
1
2
4 reps
4 reps
RPE 8
RPE 7
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Seated Row (Cable)
3
6-8 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
4 reps
4 reps
RPE 8
RPE 7
2
Long Pause Bench Press
2
1
4 reps
4 reps
RPE 8
RPE 7
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Seated Row (Cable)
3
6-8 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
1
4 reps
4 reps
RPE 8
RPE 7
2
Long Pause Bench Press
2
1
4 reps
4 reps
RPE 8
RPE 7
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Seated Row (Cable)
3
6-8 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 6
2
Leg Extension
3
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Barbell Row
2
6-8 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
1 reps
3 reps
RPE 7
RPE 6
2
Bench Press (Paused)
1
3
1 reps
3 reps
RPE 7
RPE 6
3
Leg Extension
3
6-8 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Seated Row (Cable)
3
6-8 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
3
1 reps
3 reps
RPE 8
RPE 7
3
Leg Extension
3
6-8 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Seated Row (Cable)
3
6-8 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 7
3
Leg Extension
3
6-8 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Seated Row (Cable)
3
6-8 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
1 reps
3 reps
3 reps
RPE 9
RPE 8
RPE 7
2
Bench Press (Paused)
1
2
1
1 reps
3 reps
3 reps
RPE 9
RPE 8
RPE 7
3
Leg Extension
3
6-8 reps
RPE 8
4
Lat Pulldown
3
6-8 reps
RPE 8
5
Seated Row (Cable)
3
6-8 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 10
RPE 6
2
Bench Press (Paused)
1
2
1 reps
3 reps
RPE 10
RPE 6
3
Deadlift (Barbell)
1
2
1 reps
1 reps
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Stiff Leg Deadlift
3
6-8 reps
RPE 8
3
Larsen Press (Barbell)
3
6-8 reps
RPE 8
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Dip (Bodyweight)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Stiff Leg Deadlift
3
6-8 reps
RPE 8
3
Larsen Press (Barbell)
3
6-8 reps
RPE 8
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Dip (Bodyweight)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Stiff Leg Deadlift
3
6-8 reps
RPE 8
3
Larsen Press (Barbell)
3
6-8 reps
RPE 8
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Dip (Bodyweight)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Stiff Leg Deadlift
3
6-8 reps
RPE 8
3
Larsen Press (Barbell)
3
6-8 reps
RPE 8
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Dip (Bodyweight)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 6
2
Dip (Bodyweight)
2
RPE 7
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
4
Larsen Press (Barbell)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 7
2
Stiff Leg Deadlift
3
6-8 reps
RPE 8
3
Bench Press (Paused)
4
5 reps
RPE 7
4
Seated Hamstring Curl
3
8-10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 8
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
4 reps
4 reps
RPE 8
RPE 7
2
Stiff Leg Deadlift
3
6-8 reps
RPE 8
3
Bench Press (Paused)
1
3
5 reps
5 reps
RPE 8
RPE 7
4
Seated Hamstring Curl
3
8-10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 8
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
4 reps
4 reps
RPE 8
RPE 7
2
Stiff Leg Deadlift
3
6-8 reps
RPE 8
3
Bench Press (Paused)
2
2
5 reps
5 reps
RPE 8
RPE 7
4
Seated Hamstring Curl
3
8-10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 8
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
1
4 reps
4 reps
RPE 8
RPE 7
2
Stiff Leg Deadlift
3
6-8 reps
RPE 8
3
Bench Press (Paused)
3
1
5 reps
5 reps
RPE 8
RPE 7
4
Seated Hamstring Curl
3
8-10 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 8
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 6
2
Dip (Bodyweight)
2
RPE 7
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7
4
Larsen Press (Barbell)
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 7
RPE 6
2
Long Pause Bench Press
1
3
3 reps
3 reps
RPE 8
RPE 7
3
Bench Press (Close Grip)
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 8
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Long Pause Bench Press
2
2
3 reps
3 reps
RPE 8
RPE 7
3
Bench Press (Close Grip)
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 8
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
2
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 7
2
Long Pause Bench Press
3
1
3 reps
3 reps
RPE 8
RPE 7
3
Bench Press (Close Grip)
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 8
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
2
1 reps
3 reps
3 reps
RPE 9
RPE 8
RPE 7
2
Long Pause Bench Press
3
1
3 reps
3 reps
RPE 8
RPE 7
3
Bench Press (Close Grip)
3
6-8 reps
RPE 8
4
Overhead Press (Barbell)
3
6-8 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 8
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Barbell Row
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Barbell Row
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Barbell Row
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 7
2
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Bench Press (Close Grip)
3
6-8 reps
RPE 8
5
Barbell Row
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6
2
Stiff Leg Deadlift
3
6 reps
RPE 7
3
Hamstring Curl
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
RPE 8
2
Bench Press (Close Grip)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Barbell Row
3
6-8 reps
RPE 8
5
Good Morning
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
RPE 8
2
Bench Press (Close Grip)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Barbell Row
3
6-8 reps
RPE 8
5
Good Morning
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
RPE 8
2
Bench Press (Close Grip)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Barbell Row
3
6-8 reps
RPE 8
5
Good Morning
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
RPE 8
2
Bench Press (Close Grip)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Barbell Row
3
6-8 reps
RPE 8
5
Good Morning
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6
2
Stiff Leg Deadlift
3
6 reps
RPE 7
3
Hamstring Curl
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
RPE 7
2
Bench Press (Close Grip)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Dip (Bodyweight)
3
RPE 8
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
RPE 7
2
Bench Press (Close Grip)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Dip (Bodyweight)
3
RPE 8
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
RPE 7
2
Bench Press (Close Grip)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Dip (Bodyweight)
3
RPE 8
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
5 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Close Grip)
3
6-8 reps
RPE 8
3
Barbell Row
3
6-8 reps
RPE 8
4
Dip (Bodyweight)
3
RPE 8
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
3
3 reps
5 reps
RPE 8
RPE 7
3
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
3
3 reps
5 reps
RPE 8
RPE 7
3
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
3
3 reps
5 reps
RPE 8
RPE 7
3
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
5 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
3
3 reps
5 reps
RPE 8
RPE 7
3
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
3 reps
RPE 7
RPE 6
2
Bench Press (Paused)
1
3
3 reps
3 reps
RPE 7
RPE 6
3
Deadlift (Barbell)
1
3
3 reps
3 reps
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
3 reps
RPE 8
RPE 7
2
Bench Press (Paused)
1
3
3 reps
3 reps
RPE 8
RPE 7
3
Deadlift (Barbell)
1
3
3 reps
3 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2
3 reps
3 reps
RPE 8
RPE 7
2
Bench Press (Paused)
2
2
3 reps
3 reps
RPE 8
RPE 7
3
Deadlift (Barbell)
1
2
1
3 reps
3 reps
3 reps
RPE 8
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
3 reps
3 reps
3 reps
RPE 9
RPE 8
RPE 7
2
Bench Press (Paused)
1
3
3 reps
3 reps
RPE 9
RPE 8
3
Deadlift (Barbell)
1
1
2
3 reps
3 reps
3 reps
RPE 9
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 7
RPE 6
2
Bench Press (Paused)
1
3
1 reps
3 reps
RPE 8
RPE 7
3
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1 reps
3 reps
3 reps
RPE 8
RPE 7
RPE 6
2
Bench Press (Paused)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 7
RPE 6
3
Deadlift (Barbell)
1
2
1
1 reps
3 reps
3 reps
RPE 8
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 7
2
Bench Press (Paused)
1
1
2
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 7
3
Deadlift (Barbell)
1
1
2
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
1 reps
3 reps
3 reps
RPE 9.5
RPE 8
RPE 7
2
Bench Press (Paused)
1
1
2
1 reps
3 reps
3 reps
RPE 9.5
RPE 8
RPE 7
3
Deadlift (Barbell)
1
2
1
1 reps
3 reps
3 reps
RPE 9.5
RPE 8
RPE 7
Week 1
1 / 15 Weeks
Day 1
1
High Bar Squat (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Bench Press (Paused)
2 Sets
1 Set
6 Reps
6 Reps
@8
@9
3
Lat Pulldown
3 Sets
6-8 Reps
@8
4
Seated Row (Cable)
3 Sets
6-8 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@8
6
Leg Extension
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Stiff Leg Deadlift
3 Sets
6-8 Reps
@8
3
Larsen Press (Barbell)
3 Sets
6-8 Reps
@8
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
@8
5
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
6
Dip (Bodyweight)
3 Sets
@8
Day 3
1
Bench Press (Paused)
3 Sets
3 Reps
@7
2
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@8
4
Bench Press (Close Grip)
3 Sets
6-8 Reps
@8
5
Barbell Row
3 Sets
6-8 Reps
@8
Day 4
1
Squat (Low Bar)
1 Set
3 Sets
3 Reps
5 Reps
@8
@7
2
Bench Press (Paused)
1 Set
3 Sets
3 Reps
5 Reps
@8
@7
3
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@8
@7