logo
BoostcampPNG

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 18, 2025 07:49

Summary

Unlock your strength potential with this 15-week powerbuilding program, designed for those ready to build muscle and increase strength simultaneously. Training four days a week, you'll engage in a mix of compound and isolation exercises, including high bar squats, deadlifts, and bench presses, all tailored to maximize hypertrophy. Each session is structured to challenge your limits while ensuring proper recovery, making it perfect for lifters of all levels. Get ready to transform your physique and elevate your performance in the gym!
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
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
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