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BoostcampPNG

70/30 Powerbuilding Program

by Hadrian
5 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
    May 29, 2025 08:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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