logo
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
    Aug 03, 2025 03:26

Summary

Unleash your strength with the *Power* program, an 18-week journey designed to elevate your lifting game. Committed to four days a week, you'll tackle a variety of barbell and machine exercises, including the Bench Press and Seal Row, to build muscle and increase your overall power. Each session is structured to maximize intensity and results, ensuring you push your limits while focusing on key muscle groups. Get ready to transform your physique and boost your performance in just over four months!
Muscle Engagement
Front
Back
MuscleSet
Chest
11.5%
Quadriceps
10.7%
Glutes
10.2%
Triceps
9.1%
Hamstrings
8.9%
Abs
8.2%
Upper Back
7.5%
Front Delts
6.7%
Biceps
5.4%
Lats
5.1%
Calves
4.1%
Adductors
3.8%
Lower Back
3.7%
Abductors
2.4%
Rear Delts
1.9%
Forearms
0.8%
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
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
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 1
#
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 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
Day 5
#
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 6
#
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
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