This program is designed to maximize SBD strength while ensuring proper recovery, CNS safety, and long-term progress using RPE-based powerlifting principles.

RLP High Intensity Program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Barbell Row

Bicep Curl (Barbell)

T-Bar Row

MONDAY — BACK + BICEPS (DEADL

Bench Press (Barbell)

Incline Bench Press (Barbell)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Overhead Press (Dumbbell)

CHEST + TRICEPS (BENCH – HEAVY

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Abs Crunch (Bodyweight)

Plank

SHOULDERS + ABS (RECOVERY MODE

Speed Deadlift

Deadlift (Paused)

Lat Pulldown

Lat Pulldown (Close Grip)

Bicep Curl (Dumbbell)

Hamstring Curl

BACK + BICEPS (DEADLIFT VARIAT

Bench Press (Dumbbell)

Bench Press (Close Grip)

Overhead Tricep Extension (Cable)

CHEST + TRICEPS (BENCH – VOLUM

Squat (Barbell)

Squat (Dumbbell)

Sumo Squat

Leg Press

Leg Curl

Seated Calf Raise

Heavy Squats Day 

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