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Powerbuilding Peak Program (6 Day)

by Vukoje P.
1 athletes joined

Program Description

Introducing my 6-Week Powerbuilding Peaking Program: This program is designed for serious lifters who want to build muscle, increase strength, and crush their 1-rep max on the bench press, squat, overhead press, and deadlift. Whether you're aiming to improve your raw strength or build a physique that turns heads, this program combines the best of both worlds—powerlifting for maximal strength gains and bodybuilding for muscle growth and definition.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 30, 2025 04:11
  • Last Edited
    Apr 10, 2025 05:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Pull-Up (Band)
3
4-10 reps
RPE 7
3
Incline Bench Press (Barbell)
3
6-12 reps
RPE 7
4
Barbell Row
3
6-12 reps
RPE 7
5
Chest Press (Machine)
3
6-15 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Pull-Up (Band)
3
4-10 reps
RPE 8
3
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8
4
Barbell Row
3
6-12 reps
RPE 8
5
Chest Press (Machine)
3
6-15 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2 reps
3 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Band)
3
4-10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8.5
4
Barbell Row
3
6-12 reps
RPE 8.5
5
Chest Press (Machine)
3
6-15 reps
RPE 8.5
6
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2 reps
3 reps
4 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
4-10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8.5
4
Barbell Row
3
6-12 reps
RPE 8.5
5
Chest Press (Machine)
3
6-15 reps
RPE 8.5
6
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 9
RPE 9
RPE 9
2
Pull-Up (Band)
3
5-10 reps
RPE 9
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Barbell Row
3
5-10 reps
RPE 9
5
Chest Press (Machine)
3
6-15 reps
RPE 9
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Band)
3
5-10 reps
RPE 9.5
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
4
Barbell Row
3
5-10 reps
RPE 9.5
5
Chest Press (Machine)
3
6-15 reps
RPE 9.5
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3 reps
5 reps
8 reps
12 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 6.5
3
Lateral Raise (Machine)
4
10-20 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 6.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 7
7
Hammer Curl
3
8-20 reps
RPE 7
8
Skull Crusher (Machine)
3
8-20 reps
RPE 7
9
Preacher Curl (Machine)
3
10-20 reps
RPE 7
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 7.5
3
Lateral Raise (Machine)
4
10-20 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
7
Hammer Curl
3
8-20 reps
RPE 8
8
Skull Crusher (Machine)
3
8-20 reps
RPE 8
9
Preacher Curl (Machine)
3
10-20 reps
RPE 8
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2 reps
3 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8.5
3
Lateral Raise (Machine)
4
10-20 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-20 reps
RPE 9
8
Skull Crusher (Machine)
3
8-20 reps
RPE 9
9
Preacher Curl (Machine)
3
10-20 reps
RPE 9
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2 reps
3 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8.5
3
Lateral Raise (Machine)
4
10-20 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-20 reps
RPE 9
8
Skull Crusher (Machine)
3
8-20 reps
RPE 9
9
Preacher Curl (Machine)
3
10-20 reps
RPE 9
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1 reps
3 reps
5 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 9
3
Lateral Raise (Machine)
4
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-20 reps
RPE 9
8
Skull Crusher (Machine)
3
8-20 reps
RPE 9
9
Preacher Curl (Machine)
3
10-20 reps
RPE 9
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1 reps
2 reps
3 reps
5 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 9.5
3
Lateral Raise (Machine)
4
10-20 reps
RPE 9.5
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9.5
7
Hammer Curl
3
8-20 reps
RPE 9.5
8
Skull Crusher (Machine)
3
8-20 reps
RPE 9.5
9
Preacher Curl (Machine)
3
10-20 reps
RPE 9.5
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
3 reps
5 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Leg Extension
3
10-20 reps
RPE 7
4
Lying Leg Curl
3
8-15 reps
RPE 7
5
Wrist Curl (Cable)
2
10-20 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 7
7
Cable Crunch
3
10-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
3 reps
5 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Leg Extension
3
10-20 reps
RPE 8
4
Lying Leg Curl
3
8-15 reps
RPE 8
5
Wrist Curl (Cable)
2
10-20 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 8
7
Cable Crunch
3
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2 reps
3 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
3
Leg Extension
3
10-20 reps
RPE 8.5
4
Lying Leg Curl
3
8-15 reps
RPE 8.5
5
Wrist Curl (Cable)
2
10-20 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 9
7
Cable Crunch
3
10-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2 reps
3 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
3
Leg Extension
3
10-20 reps
RPE 8.5
4
Lying Leg Curl
3
8-15 reps
RPE 8.5
5
Wrist Curl (Cable)
2
10-20 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 9
7
Cable Crunch
3
10-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1 reps
3 reps
5 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-20 reps
RPE 9
4
Lying Leg Curl
3
8-15 reps
RPE 9
5
Wrist Curl (Cable)
2
10-20 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 9
7
Cable Crunch
3
10-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1 reps
2 reps
3 reps
5 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9.5
3
Leg Extension
3
10-20 reps
RPE 9.5
4
Lying Leg Curl
3
8-15 reps
RPE 9.5
5
Wrist Curl (Cable)
2
10-20 reps
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 9.5
7
Cable Crunch
3
10-30 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Pull-Up (Band)
3
4-10 reps
RPE 7
3
Bench Press (Close Grip)
3
5-12 reps
RPE 7
4
Seated Row (Cable)
2
8-15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 7
7
Free Motion Pec Fly
2
8-15 reps
RPE 7
8
Dumbbell Row
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Band)
3
4-10 reps
RPE 8
3
Bench Press (Close Grip)
3
5-12 reps
RPE 8
4
Seated Row (Cable)
2
8-15 reps
RPE 8
5
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8
7
Free Motion Pec Fly
2
8-15 reps
RPE 8
8
Dumbbell Row
2
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
2 reps
3 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Band)
3
4-10 reps
RPE 8.5
3
Bench Press (Close Grip)
2
1
5-12 reps
5-12 reps
RPE 8.5
RPE 9
4
Seated Row (Cable)
2
8-15 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8.5
6
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8.5
7
Free Motion Pec Fly
2
8-15 reps
RPE 8.5
8
Dumbbell Row
2
8-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
2 reps
3 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Pull-Up (Band)
3
4-10 reps
RPE 8.5
3
Bench Press (Close Grip)
2
1
5-12 reps
5-12 reps
RPE 8.5
RPE 9
4
Seated Row (Cable)
2
8-15 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8.5
6
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8.5
7
Free Motion Pec Fly
2
8-15 reps
RPE 8.5
8
Dumbbell Row
2
8-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 9
RPE 9
RPE 9
2
Pull-Up (Band)
3
5-10 reps
RPE 9
3
Bench Press (Close Grip)
3
4-10 reps
RPE 9
4
Seated Row (Cable)
2
8-12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
7
Free Motion Pec Fly
2
8-15 reps
RPE 9
8
Dumbbell Row
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
RPE 10
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
5-10 reps
RPE 9.5
3
Bench Press (Close Grip)
3
4-10 reps
RPE 9.5
4
Seated Row (Cable)
2
8-12 reps
RPE 9.5
5
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9.5
7
Free Motion Pec Fly
2
8-15 reps
RPE 9.5
8
Dumbbell Row
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1
3 reps
5 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
4
Hammer Curl
3
8-20 reps
RPE 7
5
Skull Crusher (Machine)
3
8-20 reps
RPE 7
6
Preacher Curl (Machine)
3
10-20 reps
RPE 7
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 7
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 6.5
9
Lateral Raise (Machine)
4
10-20 reps
RPE 6.5
10
Reverse Pec Deck
4
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4
Hammer Curl
3
8-20 reps
RPE 8
5
Skull Crusher (Machine)
3
8-20 reps
RPE 8
6
Preacher Curl (Machine)
3
10-20 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 7.5
9
Lateral Raise (Machine)
4
10-20 reps
RPE 7.5
10
Reverse Pec Deck
4
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1
2 reps
3 reps
5 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Hammer Curl
3
8-20 reps
RPE 9
5
Skull Crusher (Machine)
3
8-20 reps
RPE 9
6
Preacher Curl (Machine)
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8.5
9
Lateral Raise (Machine)
4
10-20 reps
RPE 8.5
10
Reverse Pec Deck
4
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1
2 reps
3 reps
5 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Hammer Curl
3
8-20 reps
RPE 9
5
Skull Crusher (Machine)
3
8-20 reps
RPE 9
6
Preacher Curl (Machine)
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8.5
9
Lateral Raise (Machine)
4
10-20 reps
RPE 8.5
10
Reverse Pec Deck
4
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1
1 reps
3 reps
5 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Hammer Curl
3
8-15 reps
RPE 9
5
Skull Crusher (Machine)
3
8-15 reps
RPE 9
6
Preacher Curl (Machine)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 9
9
Lateral Raise (Machine)
4
10-20 reps
RPE 9
10
Reverse Pec Deck
4
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1
1 reps
2 reps
3 reps
5 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 9.5
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9.5
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9.5
4
Hammer Curl
3
8-15 reps
RPE 9.5
5
Skull Crusher (Machine)
3
8-15 reps
RPE 9.5
6
Preacher Curl (Machine)
3
10-15 reps
RPE 9.5
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 9.5
9
Lateral Raise (Machine)
4
10-20 reps
RPE 9.5
10
Reverse Pec Deck
4
10-20 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Safety Bar Squat
4
5 reps
RPE 7
3
SSB Good Morning
4
8-12 reps
RPE 7
4
Leg Press
4
8-12 reps
RPE 7
5
Lying Leg Curl
3
8-15 reps
RPE 7
6
Wrist Curl (Cable)
2
10-20 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 7
8
Cable Crunch
3
10-30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92%
2
Safety Bar Squat
4
4 reps
RPE 8
3
SSB Good Morning
4
8-12 reps
RPE 8
4
Leg Press
4
8-12 reps
RPE 8
5
Lying Leg Curl
3
8-15 reps
RPE 8
6
Wrist Curl (Cable)
2
10-20 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 8
8
Cable Crunch
3
10-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
94%
2
Safety Bar Squat
3
3 reps
RPE 8.5
3
SSB Good Morning
4
8-12 reps
RPE 8.5
4
Leg Press
4
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-15 reps
RPE 9
6
Wrist Curl (Cable)
2
10-20 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 9
8
Cable Crunch
3
10-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
94%
2
Safety Bar Squat
3
3 reps
RPE 8.5
3
SSB Good Morning
4
8-12 reps
RPE 8.5
4
Leg Press
4
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-15 reps
RPE 9
6
Wrist Curl (Cable)
2
10-20 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 9
8
Cable Crunch
3
10-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
97%
2
Safety Bar Squat
1
1
1
1
1 reps
3 reps
5 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
SSB Good Morning
4
6-10 reps
RPE 9
4
Leg Press
4
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Wrist Curl (Cable)
2
10-20 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 9
8
Cable Crunch
3
10-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Safety Bar Squat
1
1
1
1
1 reps
2 reps
3 reps
5 reps
RPE 10
RPE 9.5
RPE 9.5
RPE 9.5
3
SSB Good Morning
4
6-10 reps
RPE 9.5
4
Leg Press
4
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
6
Wrist Curl (Cable)
2
10-20 reps
RPE 9.5
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 9.5
8
Cable Crunch
3
10-30 reps
RPE 9.5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@7
@7
@7
2
Pull-Up (Band)
3 Sets
4-10 Reps
@7
3
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@7
4
Barbell Row
3 Sets
6-12 Reps
@7
5
Chest Press (Machine)
3 Sets
6-15 Reps
@7
6
Lat Pulldown (Close Grip)
3 Sets
8-15 Reps
@7
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
12 Reps
@7
@7
@7
@7
2
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
@6.5
3
Lateral Raise (Machine)
4 Sets
10-20 Reps
@6.5
4
Rear Delt Fly (Dumbbell)
4 Sets
10-20 Reps
@6.5
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7
6
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@7
7
Hammer Curl
3 Sets
8-20 Reps
@7
8
Skull Crusher (Machine)
3 Sets
8-20 Reps
@7
9
Preacher Curl (Machine)
3 Sets
10-20 Reps
@7
10
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@7
Day 3
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
10 Reps
@7
@7
@7
@7
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
10-20 Reps
@7
4
Lying Leg Curl
3 Sets
8-15 Reps
@7
5
Wrist Curl (Cable)
2 Sets
10-20 Reps
@7
6
Reverse Wrist Curl (Dumbbell)
2 Sets
10-20 Reps
@7
7
Cable Crunch
3 Sets
10-30 Reps
@7
Day 4
1
Larsen Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
@7
@7
@7
2
Pull-Up (Band)
3 Sets
4-10 Reps
@7
3
Bench Press (Close Grip)
3 Sets
5-12 Reps
@7
4
Seated Row (Cable)
2 Sets
8-15 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@7
6
Lat Pulldown (Close Grip)
3 Sets
8-15 Reps
@7
7
Free Motion Pec Fly
2 Sets
8-15 Reps
@7
8
Dumbbell Row
2 Sets
8-15 Reps
@7
Day 5
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
10 Reps
@7
@7
@7
@7
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@7
4
Hammer Curl
3 Sets
8-20 Reps
@7
5
Skull Crusher (Machine)
3 Sets
8-20 Reps
@7
6
Preacher Curl (Machine)
3 Sets
10-20 Reps
@7
7
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@7
8
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
@6.5
9
Lateral Raise (Machine)
4 Sets
10-20 Reps
@6.5
10
Reverse Pec Deck
4 Sets
10-20 Reps
@7
Day 6
1
Deadlift (Barbell)
1 Set
1 Reps
90%
2
Safety Bar Squat
4 Sets
5 Reps
@7
3
SSB Good Morning
4 Sets
8-12 Reps
@7
4
Leg Press
4 Sets
8-12 Reps
@7
5
Lying Leg Curl
3 Sets
8-15 Reps
@7
6
Wrist Curl (Cable)
2 Sets
10-20 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
2 Sets
10-20 Reps
@7
8
Cable Crunch
3 Sets
10-30 Reps
@7