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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
    Jun 18, 2025 08:57

Summary

Unlock your strength with the Powerbuilding Peak Program, a comprehensive 6-week journey designed for dedicated lifters. This 6-day-a-week regimen blends powerlifting and bodybuilding principles, focusing on compound lifts like the bench press and overhead press, while also incorporating accessory movements to sculpt your physique. Expect to build raw power and muscle endurance through carefully structured sets and rep ranges, ensuring you maximize gains every session. Elevate your training and achieve your peak performance with this effective program tailored for serious athletes.
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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
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