RLP High Intensity Program

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

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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

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Abs Crunch (Bodyweight)

Plank

SHOULDERS + ABS (RECOVERY MODE

Bench Press (Barbell)

Incline Bench Press (Barbell)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Overhead Press (Dumbbell)

CHEST + TRICEPS (BENCH – HEAVY

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Barbell Row

Bicep Curl (Barbell)

T-Bar Row

MONDAY — BACK + BICEPS (DEADL

Speed Deadlift

Deadlift (Paused)

Lat Pulldown

Lat Pulldown (Close Grip)

Bicep Curl (Dumbbell)

Hamstring Curl

BACK + BICEPS (DEADLIFT VARIAT

Squat (Barbell)

Squat (Dumbbell)

Sumo Squat

Leg Press

Leg Curl

Seated Calf Raise

Heavy Squats Day

Bench Press (Dumbbell)

Bench Press (Close Grip)

Overhead Tricep Extension (Cable)

CHEST + TRICEPS (BENCH – VOLUM

Heavy Squats Day 

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