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70/30 Powerbuilding Program

by Hadrian
9 athletes joined

Program Description

Build SBD, build mass. Weeks 1-4: Volumizing Weeks 5-8: Strength-specific Weeks 9-10: Peaking Week 11: Taper/deload Week 12: Max ——————————— KEY: T = Technique (RPE 4-5) - It will say “RPE 6” but it’s RPE 4-5, make sure to keep it at that lower RPE. L = Light (RPE 6-6.5) M = Medium (RPE 7.5-8) H = Heavy (RPE 9-9.5) S = Squat B = Bench D = Deadlift

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 22, 2025 02:31
  • Last Edited
    Jun 25, 2025 05:12

Summary

Unlock your strength potential with the 70/30 Powerbuilding Program, a comprehensive 12-week journey designed for dedicated lifters. This 5-day-a-week regimen combines heavy compound lifts with targeted accessory work to build muscle and enhance overall power. Expect to tackle barbell deadlifts, bench presses, and squats, while also prioritizing chest and leg development. Perfect for those ready to push their limits in a full gym environment and achieve impressive gains!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10-12 reps
RPE 6
2
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10-12 reps
RPE 6
2
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10-12 reps
RPE 6
2
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10-12 reps
RPE 6
2
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 6
2
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8.5
RPE 9
3
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 6
2
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8.5
RPE 9
3
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 6
2
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8.5
RPE 9
3
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 6
2
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8.5
RPE 9
3
Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
12 reps
RPE 6
2
Bench Press (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 9
3
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
2 reps
2 reps
2 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
4
Chest Press (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 6
2
Bench Press (Barbell)
1
10 reps
RPE 6
3
Bench Press (Dumbbell)
1
6-8 reps
RPE 6
4
Chest Press (Machine)
1
8-10 reps
RPE 6
5
Chest Fly (Cable)
1
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
2
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
2
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
2
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
2
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Leg Extension
3
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Leg Extension
3
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Leg Extension
3
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Leg Extension
3
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 9
2
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Leg Extension
2
1
1
10-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
2
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Leg Extension
2
1
1
10-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
2
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6 reps
RPE 6
2
Leg Press
1
6-8 reps
RPE 6
3
Leg Extension
1
8-10 reps
RPE 6
4
Calf Raise (Leg Press)
1
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 6
2
Squat (Barbell)
2
10 reps
RPE 6
3
Chest Supported Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Raise (Captain's Chair)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 6
2
Squat (Barbell)
2
10 reps
RPE 6
3
Chest Supported Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Raise (Captain's Chair)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 6
2
Squat (Barbell)
2
10 reps
RPE 6
3
Chest Supported Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Raise (Captain's Chair)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 6
2
Squat (Barbell)
2
10 reps
RPE 6
3
Chest Supported Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Raise (Captain's Chair)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 6
2
Squat (Barbell)
2
8 reps
RPE 6
3
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
5
Decline Crunch (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Hanging Leg Raise
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 6
2
Squat (Barbell)
2
8 reps
RPE 6
3
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
5
Decline Crunch (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Hanging Leg Raise
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 6
2
Squat (Barbell)
2
8 reps
RPE 6
3
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
5
Decline Crunch (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Hanging Leg Raise
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-12 reps
RPE 6
2
Squat (Barbell)
2
8 reps
RPE 6
3
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
5
Decline Crunch (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Hanging Leg Raise
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
RPE 6
2
Squat (Barbell)
2
5 reps
RPE 6
3
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Decline Crunch (Weighted)
1
10-15 reps
RPE 9.5
6
Hanging Leg Raise
1
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6
2
Squat (Barbell)
2
5 reps
RPE 6
3
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Lat Pulldown
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Decline Crunch (Weighted)
1
10-15 reps
RPE 9.5
6
Hanging Leg Raise
1
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10-12 reps
RPE 6
2
Squat (Barbell)
1
8 reps
RPE 6
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 6
4
Lat Pulldown
1
6-8 reps
RPE 6
5
Decline Crunch (Weighted)
1
10-15 reps
RPE 6
6
Hanging Leg Raise
1
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Lateral Raise (Machine)
1
15-20 reps
RPE 9.5
5
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
15-20 reps
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
7
Bayesian Curl
2
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
9
Tricep Kickback (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Lateral Raise (Machine)
1
15-20 reps
RPE 9.5
5
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
15-20 reps
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
7
Bayesian Curl
2
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
9
Tricep Kickback (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Lateral Raise (Machine)
1
15-20 reps
RPE 9.5
5
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
15-20 reps
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
7
Bayesian Curl
2
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
9
Tricep Kickback (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Lateral Raise (Machine)
1
15-20 reps
RPE 9.5
5
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
15-20 reps
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
7
Bayesian Curl
2
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
9
Tricep Kickback (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Lateral Raise (Machine)
1
8-10 reps
RPE 9.5
5
Rear Delt Fly (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 9
7
Bayesian Curl
2
8-10 reps
RPE 9
8
Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
9
Tricep Kickback (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Lateral Raise (Machine)
1
8-10 reps
RPE 9.5
5
Rear Delt Fly (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 9
7
Bayesian Curl
2
8-10 reps
RPE 9
8
Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
9
Tricep Kickback (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Lateral Raise (Machine)
1
8-10 reps
RPE 9.5
5
Rear Delt Fly (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 9
7
Bayesian Curl
2
8-10 reps
RPE 9
8
Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
9
Tricep Kickback (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Lateral Raise (Machine)
1
8-10 reps
RPE 9.5
5
Rear Delt Fly (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 9
7
Bayesian Curl
2
8-10 reps
RPE 9
8
Tricep Pushdown (Cable)
2
4-6 reps
RPE 9
9
Tricep Kickback (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 7.5
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 9.5
4
Lateral Raise (Machine)
1
15-20 reps
RPE 9.5
5
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
15-20 reps
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
7
Bayesian Curl
2
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
9
Tricep Kickback (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 7.5
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 9.5
4
Lateral Raise (Machine)
1
15-20 reps
RPE 9.5
5
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
15-20 reps
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 9
7
Bayesian Curl
2
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
9
Tricep Kickback (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
1
6-8 reps
RPE 6
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 6
4
Hammer Curl (Dumbbell)
1
4-6 reps
RPE 9
5
Tricep Pushdown (Cable)
1
4-6 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
-
3
Hamstring Curl
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
-
3
Hamstring Curl
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
-
3
Hamstring Curl
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
-
3
Hamstring Curl
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Hamstring Curl
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Hamstring Curl
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Hamstring Curl
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Hamstring Curl
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Hamstring Curl
1
2
1
12-15 reps
12-15 reps
15-20 reps
RPE 8.5
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2 reps
1 reps
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
3
Hamstring Curl
1
2
1
12-15 reps
12-15 reps
15-20 reps
RPE 8.5
RPE 9
RPE 9.5
4
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
1
6-8 reps
RPE 6
3
Hamstring Curl
1
8-10 reps
RPE 6
4
Calf Raise (Leg Press)
1
15-20 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
10-12 Reps
@6
2
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
3
Bench Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9
4
Chest Press (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9.5
5
Chest Fly (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
2
Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9
3
Leg Extension
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@9.5
4
Calf Raise (Leg Press)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9.5
@10
Day 3
1
Bench Press (Barbell)
2 Sets
10-12 Reps
@6
2
Squat (Barbell)
2 Sets
10 Reps
@6
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
4
Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
5
Leg Raise (Captain's Chair)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Ab Wheel
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7.5
@8
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@9
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@9.5
4
Lateral Raise (Machine)
1 Set
15-20 Reps
@9.5
5
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@9.5
6
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
@9
7
Bayesian Curl
2 Sets
12-15 Reps
@9
8
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@9
9
Tricep Kickback (Cable)
2 Sets
12-15 Reps
@9
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@8.5
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
-
3
Hamstring Curl
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
4
Calf Raise (Leg Press)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10