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SloppyLifts PowerBuilder

by Caden
1 athletes joined

Program Description

Powerbuilding program made to target the 3 main lifts and the corresponding muscle groups whilst keeping workout length short

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 23, 2026 03:42
  • Last Edited
    Feb 25, 2026 01:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Front Delts
11.3%
Hamstrings
10.7%
Chest
10%
Glutes
9.4%
Quadriceps
8.8%
Abs
6.6%
Upper Back
6.3%
Biceps
6%
Lats
5.6%
Lower Back
2.8%
Calves
2.5%
Forearms
2.2%
Adductors
1.9%
Middle Delts
1.3%
Rear Delts
1.3%
Abductors
0.9%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
2
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
5
Lat Pulldown
2
6-8 reps
RPE 9
6
Hyperextension
2
6-8 reps
RPE 9
7
Plank
2
30-90 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 6
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 7
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 6
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 7
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 6
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 7
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 6
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 7
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 6
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 7
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 6
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 7
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
6-8 reps
RPE 10
2
Reverse Curl (Barbell)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Seated Military Press (Barbell)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Dip (Weighted)
3
6-8 reps
RPE 8
3
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
4
Chest Press (Machine)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Barbell)
2
6-8 reps
RPE 9
5
Calf Raise (Machine)
2
12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 4
1
Incline Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Dip (Weighted)
3 Sets
6-8 Reps
@8
3
Tricep Rope Push Down (Cable)
2 Sets
6-8 Reps
@10
4
Chest Press (Machine)
3 Sets
8-10 Reps
@9
Day 2
1
Squat (Paused)
3 Sets
3 Reps
@6
2
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@9
3
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Standing Calf Raise
2 Sets
8-12 Reps
@9
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
@10
Day 5
1
Sumo Deadlift (Paused)
3 Sets
3 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
3
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Hip Thrust (Barbell)
2 Sets
6-8 Reps
@9
5
Calf Raise (Machine)
2 Sets
12 Reps
@10
Day 3
1
Preacher Curl (Machine)
3 Sets
6-8 Reps
@10
2
Reverse Curl (Barbell)
2 Sets
6-8 Reps
@10
3
Seated Row (Cable)
2 Sets
6-8 Reps
@10
4
Lat Pulldown
2 Sets
6-8 Reps
@10
5
Seated Military Press (Barbell)
2 Sets
6-8 Reps
@10
6
Reverse Pec Deck
2 Sets
6-8 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
3 Reps
@6
2
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
3
Dip (Weighted)
2 Sets
6-8 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@9
5
Lat Pulldown
2 Sets
6-8 Reps
@9
6
Hyperextension
2 Sets
6-8 Reps
@9
7
Plank
2 Sets
30-90 secs
@10