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OczyPl 500

by Ar Pr
2 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 27, 2025 01:17
  • Last Edited
    Jun 18, 2025 11:59

Summary

Unleash your strength with the OczyPl 500, a comprehensive 16-week program designed to elevate your lifting game. Committing to five days a week, you'll tackle a mix of heavy compound lifts and accessory work, targeting major muscle groups for balanced development. Each session is crafted to enhance your power and endurance, featuring exercises like squats, deadlifts, and bench presses. Get ready to push your limits and achieve impressive gains as you progress through this structured and challenging routine!
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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
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Overhead Press (Barbell)
6
4 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Overhead Press (Barbell)
6
4 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Overhead Press (Barbell)
6
4 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Overhead Press (Barbell)
6
4 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Overhead Press (Barbell)
6
4 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Overhead Press (Barbell)
6
4 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Overhead Press (Barbell)
6
4 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Overhead Press (Barbell)
6
4 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Overhead Press (Barbell)
6
4 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Overhead Press (Barbell)
6
4 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Overhead Press (Barbell)
6
4 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Overhead Press (Barbell)
6
4 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Overhead Press (Barbell)
6
4 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Overhead Press (Barbell)
6
4 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Overhead Press (Barbell)
6
4 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Overhead Press (Barbell)
6
4 reps
60%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
15 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
60%
3
Overhead Press (Barbell)
6 Sets
4 Reps
60%
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
5
Hanging Leg Raise
3 Sets
15 Reps
@8
6
Hammer Curl
3 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Front Squat (Barbell)
3 Sets
8 Reps
@7
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
5
Seated Row (Cable)
4 Sets
10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
4 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10 Reps
@7
4
T-Bar Row
3 Sets
10 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
85%
2
Bench Press (Close Grip)
4 Sets
6 Reps
@7
3
Face Pull
3 Sets
15 Reps
@7
4
Squat (Low Bar)
3 Sets
4 Reps
80%
5
Lat Pulldown
4 Sets
10 Reps
@7
6
Decline Crunch (Weighted)
3 Sets
12 Reps
@7
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
60%
3
Hack Squat
3 Sets
12 Reps
@7
4
Chest Fly (Dumbbell)
3 Sets
15 Reps
@7
5
Single Leg Deadlift
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7
7
Ab Wheel
3 Sets
12 Reps
@7