logo
BoostcampPNG

Simple Powerbuilding

by The Truth

Program Description

**Simple Powerbuilding** is a comprehensive 16-week program designed to blend the best of bodybuilding and powerlifting principles, perfect for beginners and novices looking to build muscle and strength. With workouts scheduled 6 days a week, each session lasts approximately 100 minutes, ensuring you get the most out of your training. You'll engage in a variety of exercises, including barbell squats, deadlifts, and cable pulls, tailored to sculpt your physique while enhancing your lifting capabilities. Equip your garage gym and get ready to transform your fitness journey!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 08, 2026 05:09
  • Last Edited
    Mar 08, 2026 07:16
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Quadriceps
11.2%
Glutes
11.2%
Front Delts
8.4%
Lats
8.3%
Hamstrings
8.1%
Biceps
7.7%
Abs
7.4%
Triceps
5.9%
Chest
5.8%
Rear Delts
3.5%
Lower Back
3.5%
Middle Delts
3.5%
Forearms
3.1%
Adductors
0.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
2
1 reps
5 reps
92.5%
80%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
2
1 reps
5 reps
92.5%
80%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
2
1 reps
5 reps
92.5%
80%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
3 reps
70%
2
Bench Press (Paused)
3
3 reps
55%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Upright Row (Cable)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
2
1 reps
5 reps
92.5%
80%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
2
1 reps
5 reps
92.5%
80%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
2
1 reps
5 reps
92.5%
80%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
3 reps
70%
2
Bench Press (Paused)
3
3 reps
55%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Upright Row (Cable)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
2
1 reps
5 reps
92.5%
80%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
2
1 reps
5 reps
92.5%
80%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
2
1 reps
5 reps
92.5%
80%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
3 reps
70%
2
Bench Press (Paused)
3
3 reps
55%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Upright Row (Cable)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
2
1 reps
5 reps
92.5%
80%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
2
1 reps
5 reps
92.5%
80%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
3 reps
70%
2
Bench Press (Paused)
3
3 reps
55%
3
Suitcase Carry
3
0.2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1 reps
5 reps
92.5%
80%
2
Romanian Deadlift (Barbell)
3
5 reps
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1 reps
5 reps
92.5%
80%
2
Romanian Deadlift (Barbell)
3
5 reps
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1 reps
5 reps
92.5%
80%
2
Romanian Deadlift (Barbell)
3
5 reps
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
70%
2
Deadlift (Paused)
3
3 reps
55%
3
Plank
3
0.2 mins
RPE 9
4
Chest Fly (Cable)
2
12 reps
RPE 9
5
Pull Apart (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1 reps
5 reps
92.5%
80%
2
Romanian Deadlift (Barbell)
3
5 reps
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1 reps
5 reps
92.5%
80%
2
Romanian Deadlift (Barbell)
3
5 reps
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1 reps
5 reps
92.5%
80%
2
Romanian Deadlift (Barbell)
3
5 reps
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
70%
2
Deadlift (Paused)
3
3 reps
55%
3
Plank
3
0.2 mins
RPE 9
4
Chest Fly (Cable)
2
12 reps
RPE 9
5
Pull Apart (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1 reps
5 reps
92.5%
80%
2
Romanian Deadlift (Barbell)
3
5 reps
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1 reps
5 reps
92.5%
80%
2
Romanian Deadlift (Barbell)
3
5 reps
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1 reps
5 reps
92.5%
80%
2
Romanian Deadlift (Barbell)
3
5 reps
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
70%
2
Deadlift (Paused)
3
3 reps
55%
3
Plank
3
0.2 mins
RPE 9
4
Chest Fly (Cable)
2
12 reps
RPE 9
5
Pull Apart (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1 reps
5 reps
92.5%
80%
2
Romanian Deadlift (Barbell)
3
5 reps
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1 reps
5 reps
92.5%
80%
2
Romanian Deadlift (Barbell)
3
5 reps
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
70%
2
Deadlift (Paused)
3
3 reps
55%
3
Plank
3
0.2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92.5%
2
Romanian Deadlift (Barbell)
2
5 reps
80%
3
Barbell Back Squat
3
5 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92.5%
2
Romanian Deadlift (Barbell)
2
5 reps
80%
3
Barbell Back Squat
3
5 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92.5%
2
Romanian Deadlift (Barbell)
2
5 reps
80%
3
Barbell Back Squat
3
5 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
70%
2
Squat (Paused)
3
3 reps
55%
3
Pallof Press
3
8 reps
RPE 9
4
Wide Grip Lat Pulldown
2
5 reps
RPE 9
5
Upright Row (Cable)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92.5%
2
Romanian Deadlift (Barbell)
2
5 reps
80%
3
Barbell Back Squat
3
5 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92.5%
2
Romanian Deadlift (Barbell)
2
5 reps
80%
3
Barbell Back Squat
3
5 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92.5%
2
Romanian Deadlift (Barbell)
2
5 reps
80%
3
Barbell Back Squat
3
5 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
70%
2
Squat (Paused)
3
3 reps
55%
3
Pallof Press
3
8 reps
RPE 9
4
Wide Grip Lat Pulldown
2
5 reps
RPE 9
5
Upright Row (Cable)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92.5%
2
Romanian Deadlift (Barbell)
2
5 reps
80%
3
Barbell Back Squat
3
5 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92.5%
2
Romanian Deadlift (Barbell)
2
5 reps
80%
3
Barbell Back Squat
3
5 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92.5%
2
Romanian Deadlift (Barbell)
2
5 reps
80%
3
Barbell Back Squat
3
5 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
70%
2
Squat (Paused)
3
3 reps
55%
3
Pallof Press
3
8 reps
RPE 9
4
Wide Grip Lat Pulldown
2
5 reps
RPE 9
5
Upright Row (Cable)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92.5%
2
Romanian Deadlift (Barbell)
2
5 reps
80%
3
Barbell Back Squat
3
5 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92.5%
2
Romanian Deadlift (Barbell)
2
5 reps
80%
3
Barbell Back Squat
3
5 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
6
Upright Row (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
70%
2
Squat (Paused)
3
3 reps
55%
3
Pallof Press
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
3
0.2 mins
RPE 9
2
Pull Apart (Cable)
2
15 reps
RPE 9
3
Incline Curl (Dumbbell)
2
12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
12 reps
RPE 9
5
Wrist Curls
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
3
0.2 mins
RPE 9
2
Pull Apart (Cable)
2
15 reps
RPE 9
3
Incline Curl (Dumbbell)
2
12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
12 reps
RPE 9
5
Wrist Curls
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
3
0.2 mins
RPE 9
2
Pull Apart (Cable)
2
15 reps
RPE 9
3
Incline Curl (Dumbbell)
2
12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
12 reps
RPE 9
5
Wrist Curls
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Wide Grip Lat Pulldown
4
5 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
3
0.2 mins
RPE 9
2
Pull Apart (Cable)
2
15 reps
RPE 9
3
Incline Curl (Dumbbell)
2
12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
12 reps
RPE 9
5
Wrist Curls
4
8 reps
RPE 9
Week 1
1 / 16 Weeks
Day 4
1
Suitcase Carry
4 Sets
0.2 mins
@9
2
Wide Grip Lat Pulldown
4 Sets
5 Reps
@9
3
Pull Apart (Cable)
3 Sets
15 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
Day 1
1
Barbell Back Squat
1 Set
2 Sets
1 Reps
5 Reps
92.5%
80%
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
80%
3
Seated Wide-Grip Row (Cable)
4 Sets
5 Reps
@9
4
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@9
5
Upright Row (Cable)
3 Sets
8 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
92.5%
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
80%
3
Barbell Back Squat
3 Sets
5 Reps
@9
4
Seated Wide-Grip Row (Cable)
4 Sets
5 Reps
@9
5
Chest Fly (Cable)
3 Sets
12 Reps
@9
6
Upright Row (Cable)
3 Sets
8 Reps
@9
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
92.5%
80%
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
80%
3
Wide Grip Lat Pulldown
4 Sets
5 Reps
@9
4
Front Squat (Dumbbell)
3 Sets
8 Reps
@9
5
Pull Apart (Cable)
3 Sets
15 Reps
@9