Program Description
Mass and power
Program Overview
- LevelNovice
- GoalPowerlifting, Powerbuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout110 minutes
- CreatedSep 23, 2025 03:13
- Last EditedOct 19, 2025 05:17
Summary
Unlock your strength potential with Powebuilding, an intensive 8-week program designed for serious lifters. Committing to six days a week, you'll engage in a dynamic blend of barbell and dumbbell exercises, including squats, bench presses, and deadlifts, strategically structured to build muscle and enhance power. Expect to challenge yourself with varied intensities and rep ranges that push your limits while ensuring balanced muscle development. Join the journey to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Triceps
10.9%
Chest
10.2%
Glutes
9.4%
Quadriceps
8.8%
Lats
8.7%
Hamstrings
7.7%
Biceps
7.1%
Front Delts
6.9%
Abs
5.7%
Middle Delts
3.7%
Lower Back
3.5%
Rear Delts
3.1%
Adductors
2%
Forearms
0.8%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
1-3 reps
3-6 reps
6-8 reps
85%
75%
70%
2
Pull-Up (Weighted)
5
4-8 reps
-
3
Romanian Deadlift (Barbell)
4
6-8 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Face Pull
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
1-3 reps
3-6 reps
6-8 reps
85%
75%
70%
2
Pull-Up (Weighted)
5
4-8 reps
-
3
Romanian Deadlift (Barbell)
4
6-8 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Face Pull
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
1-3 reps
3-6 reps
6-8 reps
85%
75%
70%
2
Pull-Up (Weighted)
5
4-8 reps
-
3
Romanian Deadlift (Barbell)
4
6-8 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Face Pull
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
1-3 reps
3-6 reps
6-8 reps
85%
75%
70%
2
Pull-Up (Weighted)
5
4-8 reps
-
3
Romanian Deadlift (Barbell)
4
6-8 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Face Pull
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
1-3 reps
3-6 reps
6-8 reps
85%
75%
70%
2
Pull-Up (Weighted)
5
4-8 reps
-
3
Romanian Deadlift (Barbell)
4
6-8 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Face Pull
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
1-3 reps
3-6 reps
6-8 reps
85%
75%
70%
2
Pull-Up (Weighted)
5
4-8 reps
-
3
Romanian Deadlift (Barbell)
4
6-8 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Face Pull
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
1-3 reps
3-6 reps
6-8 reps
85%
75%
70%
2
Pull-Up (Weighted)
5
4-8 reps
-
3
Romanian Deadlift (Barbell)
4
6-8 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Face Pull
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
1-3 reps
3-6 reps
6-8 reps
85%
75%
70%
2
Pull-Up (Weighted)
5
4-8 reps
-
3
Romanian Deadlift (Barbell)
4
6-8 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Face Pull
3
10-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1-3 reps
3-6 reps
6-8 reps
85%
75%
70%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Pull-Up (Weighted)
4
4-6 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1-3 reps
3-6 reps
6-8 reps
85%
75%
70%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Pull-Up (Weighted)
4
4-6 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1-3 reps
3-6 reps
6-8 reps
85%
75%
70%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Pull-Up (Weighted)
4
4-6 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1-3 reps
3-6 reps
6-8 reps
85%
75%
70%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Pull-Up (Weighted)
4
4-6 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1-3 reps
3-6 reps
6-8 reps
85%
75%
70%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Pull-Up (Weighted)
4
4-6 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1-3 reps
3-6 reps
6-8 reps
85%
75%
70%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Pull-Up (Weighted)
4
4-6 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1-3 reps
3-6 reps
6-8 reps
85%
75%
70%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Pull-Up (Weighted)
4
4-6 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1-3 reps
3-6 reps
6-8 reps
85%
75%
70%
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Pull-Up (Weighted)
4
4-6 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
15 reps
-
6
Dip (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
3-6 reps
80%
70%
2
Squat (Barbell)
4
6-8 reps
70%
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
3-6 reps
80%
70%
2
Squat (Barbell)
4
6-8 reps
70%
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
3-6 reps
80%
70%
2
Squat (Barbell)
4
6-8 reps
70%
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
3-6 reps
80%
70%
2
Squat (Barbell)
4
6-8 reps
70%
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
3-6 reps
80%
70%
2
Squat (Barbell)
4
6-8 reps
70%
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
3-6 reps
80%
70%
2
Squat (Barbell)
4
6-8 reps
70%
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
3-6 reps
80%
70%
2
Squat (Barbell)
4
6-8 reps
70%
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
3-6 reps
80%
70%
2
Squat (Barbell)
4
6-8 reps
70%
3
Hip Thrust (Barbell)
4
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
3-6 reps
85%
75%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
1
3
1-3 reps
6-8 reps
85%
70%
4
Pull-Up (Bodyweight)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
3-6 reps
85%
75%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
1
3
1-3 reps
6-8 reps
85%
70%
4
Pull-Up (Bodyweight)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
3-6 reps
85%
75%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
1
3
1-3 reps
6-8 reps
85%
70%
4
Pull-Up (Bodyweight)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
3-6 reps
85%
75%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
1
3
1-3 reps
6-8 reps
85%
70%
4
Pull-Up (Bodyweight)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
3-6 reps
85%
75%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
1
3
1-3 reps
6-8 reps
85%
70%
4
Pull-Up (Bodyweight)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
3-6 reps
85%
75%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
1
3
1-3 reps
6-8 reps
85%
70%
4
Pull-Up (Bodyweight)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
3-6 reps
85%
75%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
1
3
1-3 reps
6-8 reps
85%
70%
4
Pull-Up (Bodyweight)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1-3 reps
3-6 reps
85%
75%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Overhead Press (Barbell)
1
3
1-3 reps
6-8 reps
85%
70%
4
Pull-Up (Bodyweight)
4
8 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-6 reps
80%
70%
2
Bench Press (Close Grip)
4
10 reps
-
3
Pendlay Row
4
10 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-6 reps
80%
70%
2
Bench Press (Close Grip)
4
10 reps
-
3
Pendlay Row
4
10 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-6 reps
80%
70%
2
Bench Press (Close Grip)
4
10 reps
-
3
Pendlay Row
4
10 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-6 reps
80%
70%
2
Bench Press (Close Grip)
4
10 reps
-
3
Pendlay Row
4
10 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-6 reps
80%
70%
2
Bench Press (Close Grip)
4
10 reps
-
3
Pendlay Row
4
10 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-6 reps
80%
70%
2
Bench Press (Close Grip)
4
10 reps
-
3
Pendlay Row
4
10 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-6 reps
80%
70%
2
Bench Press (Close Grip)
4
10 reps
-
3
Pendlay Row
4
10 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-5 reps
3-6 reps
80%
70%
2
Bench Press (Close Grip)
4
10 reps
-
3
Pendlay Row
4
10 reps
-
4
Chin-Up (Weighted)
4
6 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3-5 reps
3-6 reps
80%
70%
2
Bench Press (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Dip (Bodyweight)
3
8 reps
-
8
Hammer Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3-5 reps
3-6 reps
80%
70%
2
Bench Press (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Dip (Bodyweight)
3
8 reps
-
8
Hammer Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3-5 reps
3-6 reps
80%
70%
2
Bench Press (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Dip (Bodyweight)
3
8 reps
-
8
Hammer Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3-5 reps
3-6 reps
80%
70%
2
Bench Press (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Dip (Bodyweight)
3
8 reps
-
8
Hammer Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3-5 reps
3-6 reps
80%
70%
2
Bench Press (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Dip (Bodyweight)
3
8 reps
-
8
Hammer Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3-5 reps
3-6 reps
80%
70%
2
Bench Press (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Dip (Bodyweight)
3
8 reps
-
8
Hammer Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3-5 reps
3-6 reps
80%
70%
2
Bench Press (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Dip (Bodyweight)
3
8 reps
-
8
Hammer Curl (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3-5 reps
3-6 reps
80%
70%
2
Bench Press (Dumbbell)
4
12 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Dumbbell Row
4
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Dip (Bodyweight)
3
8 reps
-
8
Hammer Curl (Dumbbell)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
4 Sets
1-3 Reps
3-6 Reps
6-8 Reps
85%
75%
70%
2
Pull-Up (Weighted)5 Sets
4-8 Reps
-
3
Romanian Deadlift (Barbell)4 Sets
6-8 Reps
-
4
Dumbbell Row4 Sets
8-12 Reps
-
5
Face Pull3 Sets
10-15 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
-
Day 2
1
Bench Press (Barbell)1 Set
1 Set
4 Sets
1-3 Reps
3-6 Reps
6-8 Reps
85%
75%
70%
2
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
-
3
Pull-Up (Weighted)4 Sets
4-6 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
15 Reps
-
5
Tricep Pushdown (Cable)3 Sets
15 Reps
-
6
Dip (Bodyweight)3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)1 Set
3 Sets
3-6 Reps
3-6 Reps
80%
70%
2
Squat (Barbell)4 Sets
6-8 Reps
70%
3
Hip Thrust (Barbell)4 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)3 Sets
10-12 Reps
-
5
Hanging Leg Raise3 Sets
12-15 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
-
Day 5
1
Deadlift (Barbell)1 Set
3 Sets
3-5 Reps
3-6 Reps
80%
70%
2
Bench Press (Close Grip)4 Sets
10 Reps
-
3
Pendlay Row4 Sets
10 Reps
-
4
Chin-Up (Weighted)4 Sets
6 Reps
-
5
Face Pull3 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)1 Set
3 Sets
1-3 Reps
3-6 Reps
85%
75%
2
Incline Bench Press (Barbell)3 Sets
10 Reps
-
3
Overhead Press (Barbell)1 Set
3 Sets
1-3 Reps
6-8 Reps
85%
70%
4
Pull-Up (Bodyweight)4 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
6
Tricep Rope Push Down (Cable)3 Sets
15 Reps
-
7
Dip (Bodyweight)3 Sets
8-12 Reps
-
Day 6
1
Squat (Barbell)1 Set
4 Sets
3-5 Reps
3-6 Reps
80%
70%
2
Bench Press (Dumbbell)4 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)4 Sets
10 Reps
-
4
Dumbbell Row4 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
-
6
Hanging Leg Raise3 Sets
15 Reps
-
7
Dip (Bodyweight)3 Sets
8 Reps
-
8
Hammer Curl (Dumbbell)3 Sets
12 Reps
-