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BoostcampPNG

Power

by Gunnar C.

Program Description

Get strong

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 26, 2025 07:30
  • Last Edited
    Jul 28, 2025 01:26
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Seal Row
2
6 reps
RPE 10
4
Y Raise
2
10 reps
RPE 10
5
Pec Deck (Machine)
2
6 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Back Extension (Weighted)
2
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
2
10 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Straight Leg Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8 reps
RPE 10
5
High Row
2
8 reps
RPE 10
6
Chest Fly (Cable)
2
8 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 10
3
Split Squat (Smith Machine)
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Decline Crunch (Weighted)
3
10 reps
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
@10
2
Bench Press (Close Grip)
2 Sets
8 Reps
@10
3
Seal Row
2 Sets
6 Reps
@10
4
Y Raise
2 Sets
10 Reps
@10
5
Pec Deck (Machine)
2 Sets
6 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
7
Bicep Curl (Cable)
2 Sets
8 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
@10
2
Behind-The-Neck Press (Smith Machine)
2 Sets
10 Reps
@9
3
Dip (Weighted)
2 Sets
AMRAP
@10
4
Seated Row (Cable)
2 Sets
8 Reps
@10
5
High Row
2 Sets
8 Reps
@10
6
Chest Fly (Cable)
2 Sets
8 Reps
@10
7
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
@10
2
Back Extension (Weighted)
2 Sets
8 Reps
@10
3
Leg Press
2 Sets
8 Reps
@10
4
Hip Adductor (Machine)
2 Sets
10 Reps
@10
5
Leg Extension
2 Sets
8 Reps
@10
6
Cable Crunch
3 Sets
8 Reps
@10
7
Straight Leg Calf Raise
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
2 Sets
5 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@10
3
Split Squat (Smith Machine)
2 Sets
8 Reps
@10
4
Lying Leg Curl
2 Sets
8 Reps
@10
5
Hip Abductor (Machine)
2 Sets
8 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
10 Reps
@10
7
Seated Calf Raise
2 Sets
8 Reps
@10