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Ultimate Domination 2026 - DL Record Edition

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Program Description

Win everything & Deadlift record

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    17 weeks
  • Time Per Workout
    180 minutes
  • Created
    Dec 20, 2025 03:41
  • Last Edited
    Dec 20, 2025 06:46
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Front Delts
12.5%
Hamstrings
10.7%
Chest
10.7%
Quadriceps
10.5%
Glutes
9.5%
Upper Back
6.8%
Biceps
5.1%
Abs
4.4%
Lats
4.3%
Lower Back
3.4%
Middle Delts
2.8%
Adductors
2.3%
Rear Delts
2.2%
Forearms
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
4 reps
6 reps
6 reps
82.4%
76.2%
70.1%
2
Incline Bench Press (Barbell)
1
3
7 reps
9 reps
72.3%
65%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Bicep Curl (Cable)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
4 reps
6 reps
6 reps
82.4%
76.2%
70.1%
2
Incline Bench Press (Barbell)
1
3
7 reps
9 reps
72.3%
65%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Bicep Curl (Cable)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
4 reps
6 reps
6 reps
82.4%
76.2%
70.1%
2
Incline Bench Press (Barbell)
1
3
7 reps
9 reps
72.3%
65%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Bicep Curl (Cable)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
4 reps
6 reps
6 reps
82.4%
76.2%
70.1%
2
Incline Bench Press (Barbell)
1
3
7 reps
9 reps
72.3%
65%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Bicep Curl (Cable)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
4 reps
6 reps
6 reps
82.4%
76.2%
70.1%
2
Incline Bench Press (Barbell)
1
3
7 reps
9 reps
72.3%
65%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Bicep Curl (Cable)
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
6 reps
5 reps
82.4%
75%
65.3%
2
Incline Bench Press (Barbell)
1
1
7 reps
9 reps
72.3%
61.7%
3
Leg Extension
1
2
8-10 reps
10-12 reps
-
-
4
Bicep Curl (Cable)
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
3 reps
4 reps
5 reps
85%
77.4%
71.3%
2
Incline Bench Press (Barbell)
1
3
5 reps
7 reps
70.7%
65.2%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
3 reps
4 reps
5 reps
85%
77.4%
71.3%
2
Incline Bench Press (Barbell)
1
3
5 reps
7 reps
70.7%
65.2%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
3 reps
4 reps
5 reps
85%
77.4%
71.3%
2
Incline Bench Press (Barbell)
1
3
5 reps
7 reps
70.7%
65.2%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
3 reps
4 reps
5 reps
85%
77.4%
71.3%
2
Incline Bench Press (Barbell)
1
3
5 reps
7 reps
70.7%
65.2%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
3 reps
4 reps
5 reps
85%
77.4%
71.3%
2
Incline Bench Press (Barbell)
1
3
5 reps
7 reps
70.7%
65.2%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
6 reps
5 reps
82.4%
75%
65.3%
2
Incline Bench Press (Barbell)
1
1
7 reps
9 reps
72.3%
61.7%
3
Leg Extension
1
2
8-10 reps
10-12 reps
-
-
4
Bicep Curl (Cable)
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
2 reps
3 reps
3 reps
85%
77.4%
71.3%
2
Incline Bench Press (Barbell)
1
3
3 reps
5 reps
70.7%
65.2%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
2 reps
3 reps
3 reps
85%
77.4%
71.3%
2
Incline Bench Press (Barbell)
1
3
3 reps
5 reps
70.7%
65.2%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
2 reps
3 reps
3 reps
85%
77.4%
71.3%
2
Incline Bench Press (Barbell)
1
3
3 reps
5 reps
70.7%
65.2%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
2 reps
3 reps
3 reps
85%
77.4%
71.3%
2
Incline Bench Press (Barbell)
1
3
3 reps
5 reps
70.7%
65.2%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
2 reps
85%
77.4%
2
Bench Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
70.7%
65.2%
65.2%
3
Deadlift (Barbell)
1
1 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
1
1
2
3 reps
5 reps
5 reps
6 reps
83%
75%
70.5%
64.4%
2
Bench Press (Barbell)
1
4
1
4 reps
6 reps
6 reps
80%
72%
67.7%
3
Chest Press (Machine)
4
8-10 reps
-
4
Lat Pulldown
3
8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
1
1
2
3 reps
5 reps
5 reps
6 reps
83%
75%
70.5%
64.4%
2
Bench Press (Barbell)
1
4
1
4 reps
6 reps
6 reps
80%
72%
67.7%
3
Chest Press (Machine)
4
8-10 reps
-
4
Lat Pulldown
3
8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
1
1
2
3 reps
5 reps
5 reps
6 reps
83%
75%
70.5%
64.4%
2
Bench Press (Barbell)
1
4
1
4 reps
6 reps
6 reps
80%
72%
67.7%
3
Chest Press (Machine)
4
8-10 reps
-
4
Lat Pulldown
3
8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
1
1
2
3 reps
5 reps
5 reps
6 reps
83%
75%
70.5%
64.4%
2
Bench Press (Barbell)
1
4
1
4 reps
6 reps
6 reps
80%
72%
67.7%
3
Chest Press (Machine)
4
8-10 reps
-
4
Lat Pulldown
3
8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
1
1
2
3 reps
5 reps
5 reps
6 reps
83%
75%
70.5%
64.4%
2
Bench Press (Barbell)
1
4
1
4 reps
6 reps
6 reps
80%
72%
67.7%
3
Chest Press (Machine)
4
8-10 reps
-
4
Lat Pulldown
3
8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
1
1
1
2 reps
4 reps
4 reps
5 reps
85%
77.4%
69.4%
63.3%
2
Bench Press (Barbell)
1
3
3 reps
5 reps
81.1%
69%
3
Chest Press (Machine)
2
8-10 reps
-
4
Lat Pulldown
1
8 reps
-
5
Chest Supported Row (Machine)
2
10-12 reps
-
6
Seated Hamstring Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
3
2 reps
5 reps
85%
-
2
Bench Press (Barbell)
1
1
1
4
2 reps
3 reps
4 reps
5 reps
87.8%
81%
75.3%
70.77%
3
Chest Press (Machine)
4
8-10 reps
-
4
Lat Pulldown
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
3
2 reps
5 reps
85%
-
2
Bench Press (Barbell)
1
1
1
4
2 reps
3 reps
4 reps
5 reps
87.8%
81%
75.3%
70.77%
3
Chest Press (Machine)
4
8-10 reps
-
4
Lat Pulldown
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
3
2 reps
5 reps
85%
-
2
Bench Press (Barbell)
1
1
1
4
2 reps
3 reps
4 reps
5 reps
87.8%
81%
75.3%
70.77%
3
Chest Press (Machine)
4
8-10 reps
-
4
Lat Pulldown
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
3
2 reps
5 reps
85%
-
2
Bench Press (Barbell)
1
1
1
4
2 reps
3 reps
4 reps
5 reps
87.8%
81%
75.3%
70.77%
3
Chest Press (Machine)
4
8-10 reps
-
4
Lat Pulldown
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
3
2 reps
5 reps
85%
-
2
Bench Press (Barbell)
1
1
1
4
2 reps
3 reps
4 reps
5 reps
87.8%
81%
75.3%
70.77%
3
Chest Press (Machine)
4
8-10 reps
-
4
Lat Pulldown
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
1
1
1
2 reps
4 reps
4 reps
5 reps
85%
77.4%
69.4%
63.3%
2
Bench Press (Barbell)
1
3
3 reps
5 reps
81.1%
69%
3
Chest Press (Machine)
2
8-10 reps
-
4
Lat Pulldown
1
8 reps
-
5
Chest Supported Row (Machine)
2
10-12 reps
-
6
Seated Hamstring Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
3
1 reps
3 reps
85%
-
2
Bench Press (Barbell)
1
1
1
4
1 reps
2 reps
4 reps
3 reps
87.8%
81%
75.3%
70.77%
3
Chest Press (Machine)
4
8-10 reps
-
4
Lat Pulldown
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
3
1 reps
3 reps
85%
-
2
Bench Press (Barbell)
1
1
1
4
1 reps
2 reps
4 reps
3 reps
87.8%
81%
75.3%
70.77%
3
Chest Press (Machine)
4
8-10 reps
-
4
Lat Pulldown
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
3
1 reps
3 reps
85%
-
2
Bench Press (Barbell)
1
1
1
4
1 reps
2 reps
4 reps
3 reps
87.8%
81%
75.3%
70.77%
3
Chest Press (Machine)
4
8-10 reps
-
4
Lat Pulldown
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
3
1 reps
3 reps
85%
-
2
Bench Press (Barbell)
1
1
1
4
1 reps
2 reps
4 reps
3 reps
87.8%
81%
75.3%
70.77%
3
Chest Press (Machine)
4
8-10 reps
-
4
Lat Pulldown
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
86.3%
90%
95%
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
85%
90%
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
3
3 reps
5 reps
5 reps
83.7%
75.1%
67.9%
2
Spoto Press
1
4
6 reps
6 reps
69.3%
63.8%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
3
3 reps
5 reps
5 reps
83.7%
75.1%
67.9%
2
Spoto Press
1
4
6 reps
6 reps
69.3%
63.8%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
3
3 reps
5 reps
5 reps
83.7%
75.1%
67.9%
2
Spoto Press
1
4
6 reps
6 reps
69.3%
63.8%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
3
3 reps
5 reps
5 reps
83.7%
75.1%
67.9%
2
Spoto Press
1
4
6 reps
6 reps
69.3%
63.8%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
3
3 reps
5 reps
5 reps
83.7%
75.1%
67.9%
2
Spoto Press
1
4
6 reps
6 reps
69.3%
63.8%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3 reps
5 reps
5 reps
83.7%
76.2%
65%
2
Spoto Press
1
2
6 reps
6 reps
69.3%
60%
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
One Arm Lateral Raise (Cable)
1
12-15 reps
-
6
Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
2 reps
4 reps
4 reps
4 reps
83.7%
72.3%
67.85%
63.5%
2
Spoto Press
1
4
4 reps
4 reps
72.1%
66.15%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
2 reps
4 reps
4 reps
4 reps
83.7%
72.3%
67.85%
63.5%
2
Spoto Press
1
4
4 reps
4 reps
72.1%
66.15%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
2 reps
4 reps
4 reps
4 reps
83.7%
72.3%
67.85%
63.5%
2
Spoto Press
1
4
4 reps
4 reps
72.1%
66.15%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
2 reps
4 reps
4 reps
4 reps
83.7%
72.3%
67.85%
63.5%
2
Spoto Press
1
4
4 reps
4 reps
72.1%
66.15%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
2 reps
4 reps
4 reps
4 reps
83.7%
72.3%
67.85%
63.5%
2
Spoto Press
1
4
4 reps
4 reps
72.1%
66.15%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3 reps
5 reps
5 reps
83.7%
76.2%
65%
2
Spoto Press
1
2
6 reps
6 reps
69.3%
60%
3
Seated Overhead Press (Dumbbell)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
2
12-15 reps
-
5
One Arm Lateral Raise (Cable)
1
12-15 reps
-
6
Bicep Curl (EZ Bar)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
1 reps
3 reps
3 reps
3 reps
83.7%
72.3%
67.85%
63.5%
2
Spoto Press
1
4
2 reps
3 reps
72.1%
66.15%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
1 reps
3 reps
3 reps
3 reps
83.7%
72.3%
67.85%
63.5%
2
Spoto Press
1
4
2 reps
3 reps
72.1%
66.15%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
1 reps
3 reps
3 reps
3 reps
83.7%
72.3%
67.85%
63.5%
2
Spoto Press
1
4
2 reps
3 reps
72.1%
66.15%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
1 reps
3 reps
3 reps
3 reps
83.7%
72.3%
67.85%
63.5%
2
Spoto Press
1
4
2 reps
3 reps
72.1%
66.15%
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
6 reps
6 reps
79.9%
69.7%
2
Long Hold Deadlift
1
1 reps
RPE 9
3
Long Pause Bench Press
1
1
3
3 reps
5 reps
7 reps
86.3%
65.4%
60.7%
4
Hyperextension
3
8 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
6 reps
6 reps
79.9%
69.7%
2
Long Hold Deadlift
1
1 reps
RPE 9
3
Long Pause Bench Press
1
1
3
3 reps
5 reps
7 reps
86.3%
65.4%
60.7%
4
Hyperextension
3
8 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
6 reps
6 reps
79.9%
69.7%
2
Long Hold Deadlift
1
1 reps
RPE 9
3
Long Pause Bench Press
1
1
3
3 reps
5 reps
7 reps
86.3%
65.4%
60.7%
4
Hyperextension
3
8 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
6 reps
6 reps
79.9%
69.7%
2
Long Hold Deadlift
1
1 reps
RPE 9
3
Long Pause Bench Press
1
1
3
3 reps
5 reps
7 reps
86.3%
65.4%
60.7%
4
Hyperextension
3
8 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
6 reps
6 reps
79.9%
69.7%
2
Long Hold Deadlift
1
1 reps
RPE 9
3
Long Pause Bench Press
1
1
3
3 reps
5 reps
7 reps
86.3%
65.4%
60.7%
4
Hyperextension
3
8 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Face Pull
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
5 reps
80%
-
2
Bench Press (Barbell)
1
1
2
3 reps
5 reps
7 reps
86%
70%
66%
3
Hyperextension
2
8-10 reps
-
4
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
5
Rear Delt Fly (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
4 reps
4 reps
85%
-
2
Long Hold Deadlift
1
1 reps
RPE 9
3
Long Pause Bench Press
1
1
1
3
2 reps
5 reps
6 reps
6 reps
86.3%
72.3%
67.7%
64%
4
Hyperextension
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Face Pull
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
4 reps
4 reps
85%
-
2
Long Hold Deadlift
1
1 reps
RPE 9
3
Long Pause Bench Press
1
1
1
3
2 reps
5 reps
6 reps
6 reps
86.3%
72.3%
67.7%
64%
4
Hyperextension
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Face Pull
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
4 reps
4 reps
85%
-
2
Long Hold Deadlift
1
1 reps
RPE 9
3
Long Pause Bench Press
1
1
1
3
2 reps
5 reps
6 reps
6 reps
86.3%
72.3%
67.7%
64%
4
Hyperextension
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Face Pull
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
4 reps
4 reps
85%
-
2
Long Hold Deadlift
1
1 reps
RPE 9
3
Long Pause Bench Press
1
1
1
3
2 reps
5 reps
6 reps
6 reps
86.3%
72.3%
67.7%
64%
4
Hyperextension
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Face Pull
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
4 reps
4 reps
85%
-
2
Long Hold Deadlift
1
1 reps
RPE 9
3
Long Pause Bench Press
1
1
1
3
2 reps
5 reps
6 reps
6 reps
86.3%
72.3%
67.7%
64%
4
Hyperextension
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Face Pull
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
5 reps
80%
-
2
Bench Press (Barbell)
1
1
2
3 reps
5 reps
7 reps
86%
70%
66%
3
Hyperextension
2
8-10 reps
-
4
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
5
Rear Delt Fly (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
2 reps
3 reps
85%
-
2
Long Hold Deadlift
1
1 reps
RPE 9
3
Long Pause Bench Press
1
1
1
3
1 reps
3 reps
4 reps
4 reps
86.3%
72.3%
67.7%
64%
4
Hyperextension
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Face Pull
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
2 reps
3 reps
85%
-
2
Long Hold Deadlift
1
1 reps
RPE 9
3
Long Pause Bench Press
1
1
1
3
1 reps
3 reps
4 reps
4 reps
86.3%
72.3%
67.7%
64%
4
Hyperextension
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Face Pull
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
2 reps
3 reps
85%
-
2
Long Hold Deadlift
1
1 reps
RPE 9
3
Long Pause Bench Press
1
1
1
3
1 reps
3 reps
4 reps
4 reps
86.3%
72.3%
67.7%
64%
4
Hyperextension
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Face Pull
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
2 reps
3 reps
85%
-
2
Long Hold Deadlift
1
1 reps
RPE 9
3
Long Pause Bench Press
1
1
1
3
1 reps
3 reps
4 reps
4 reps
86.3%
72.3%
67.7%
64%
4
Hyperextension
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Face Pull
3
8-10 reps
-
Week 1
1 / 17 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
4 Reps
6 Reps
6 Reps
82.4%
76.2%
70.1%
2
Incline Bench Press (Barbell)
1 Set
3 Sets
7 Reps
9 Reps
72.3%
65%
3
Leg Extension
1 Set
3 Sets
8-10 Reps
10-12 Reps
-
-
4
Bicep Curl (Cable)
4 Sets
12-15 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
-
Day 2
1
Tempo Deadlift
1 Set
1 Set
1 Set
2 Sets
3 Reps
5 Reps
5 Reps
6 Reps
83%
75%
70.5%
64.4%
2
Bench Press (Barbell)
1 Set
4 Sets
1 Set
4 Reps
6 Reps
6 Reps
80%
72%
67.7%
3
Chest Press (Machine)
4 Sets
8-10 Reps
-
4
Lat Pulldown
3 Sets
8 Reps
-
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
6
Seated Hamstring Curl
3 Sets
10-12 Reps
-
Day 3
1
Tempo Squat (Barbell)
1 Set
1 Set
3 Sets
3 Reps
5 Reps
5 Reps
83.7%
75.1%
67.9%
2
Spoto Press
1 Set
4 Sets
6 Reps
6 Reps
69.3%
63.8%
3
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
-
5
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
-
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
4 Sets
6 Reps
6 Reps
79.9%
69.7%
2
Long Hold Deadlift
1 Set
1 Reps
@9
3
Long Pause Bench Press
1 Set
1 Set
3 Sets
3 Reps
5 Reps
7 Reps
86.3%
65.4%
60.7%
4
Hyperextension
3 Sets
8 Reps
-
5
Chest Supported Row (Machine)
1 Set
2 Sets
6-8 Reps
8-10 Reps
-
-
6
Face Pull
3 Sets
10-12 Reps
-