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SBD Powerbuilding 🇧🇷

by Paulo Henrique

Program Description

This program was made to help build muscles and strenght at the same time, using both the powerlifting program and the bodybuilder program in an adaptation to the powerbuilding, using a low volume high frequency method and being based on the study named "Is stronger better? Influence of a strength phase followed by a hypertrophy phase on muscular adaptations in resistance-trained men" this program was made thinking on get great results

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jun 18, 2025 11:20
  • Last Edited
    Jul 08, 2025 09:20

Summary

Unlock your strength potential with the SBD Powerbuilding program, a comprehensive 16-week journey designed for serious lifters. Committing to four days a week, you’ll blend powerlifting fundamentals with hypertrophy-focused training to build both strength and muscle. Each session includes a variety of exercises, from barbell deadlifts to machine chest flies, ensuring a balanced approach to your upper and lower body. With detailed guidance on intensity and reps, this program is tailored to help you achieve your fitness goals and elevate your performance. Get ready to push your limits and transform your physique!
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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
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Sumo Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
3
Incline Bench Press (Dumbbell)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
1
3
10+ reps
10+ reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
3
10+ reps
10+ reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Sumo Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
3
Incline Bench Press (Dumbbell)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
1
3
10+ reps
10+ reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
3
10+ reps
10+ reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Sumo Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
3
Incline Bench Press (Dumbbell)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
1
3
10+ reps
10+ reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
3
10+ reps
10+ reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Extension
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Partial Deadlift (Smith Machine)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
abductor chair
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Standing Calf Raise
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Extension
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Partial Deadlift (Smith Machine)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
abductor chair
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Standing Calf Raise
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Extension
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Partial Deadlift (Smith Machine)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
abductor chair
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Standing Calf Raise
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Extension
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Partial Deadlift (Smith Machine)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
abductor chair
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Standing Calf Raise
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Extension
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Partial Deadlift (Smith Machine)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
abductor chair
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Standing Calf Raise
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Sumo Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
3
Incline Bench Press (Dumbbell)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
1
3
10+ reps
10+ reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
3
10+ reps
10+ reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Sumo Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
3
Incline Bench Press (Dumbbell)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
1
3
10+ reps
10+ reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
3
10+ reps
10+ reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Sumo Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7
3
Incline Bench Press (Dumbbell)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
1
3
10+ reps
10+ reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
3
10+ reps
10+ reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Extension
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Partial Deadlift (Smith Machine)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
abductor chair
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Standing Calf Raise
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Extension
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Partial Deadlift (Smith Machine)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
abductor chair
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Standing Calf Raise
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Extension
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Partial Deadlift (Smith Machine)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
abductor chair
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Standing Calf Raise
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Extension
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Partial Deadlift (Smith Machine)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
abductor chair
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Standing Calf Raise
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Extension
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Partial Deadlift (Smith Machine)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
abductor chair
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Standing Calf Raise
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Squat (Paused)
3
4 reps
75%
3
Leg Extension
1
3
10+ reps
10+ reps
RPE 10
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Squat (Paused)
3
4 reps
75%
3
Leg Extension
1
3
10+ reps
10+ reps
RPE 10
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Squat (Paused)
3
4 reps
75%
3
Leg Extension
1
3
10+ reps
10+ reps
RPE 10
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Dip (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Shoulder Press (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
French Press
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Single Arm Pushdown
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Dip (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Shoulder Press (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
French Press
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Single Arm Pushdown
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Dip (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Shoulder Press (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
French Press
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Single Arm Pushdown
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Dip (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Shoulder Press (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
French Press
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Single Arm Pushdown
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Dip (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Shoulder Press (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
French Press
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Single Arm Pushdown
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Squat (Paused)
3
4 reps
75%
3
Leg Extension
1
3
10+ reps
10+ reps
RPE 10
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Squat (Paused)
3
4 reps
75%
3
Leg Extension
1
3
10+ reps
10+ reps
RPE 10
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Squat (Paused)
3
4 reps
75%
3
Leg Extension
1
3
10+ reps
10+ reps
RPE 10
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Dip (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Shoulder Press (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
French Press
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Single Arm Pushdown
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Dip (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Shoulder Press (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
French Press
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Single Arm Pushdown
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Dip (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Shoulder Press (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
French Press
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Single Arm Pushdown
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Dip (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Shoulder Press (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
French Press
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Single Arm Pushdown
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Dip (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Shoulder Press (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
French Press
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Single Arm Pushdown
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Larsen Press (Barbell)
1
2
3 reps
8 reps
RPE 9
RPE 6
3
Seated Row (Machine)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
4
Leg Curl
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Abs Crunch (Machine)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Larsen Press (Barbell)
1
2
3 reps
8 reps
RPE 9
RPE 6
3
Seated Row (Machine)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
4
Leg Curl
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Abs Crunch (Machine)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Larsen Press (Barbell)
1
2
3 reps
8 reps
RPE 9
RPE 6
3
Seated Row (Machine)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
4
Leg Curl
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Abs Crunch (Machine)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Pullover (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Reverse Pec Deck
1
1
2
6 reps
4 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Bicep Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Shrug (Barbell)
1
1
1
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Pullover (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Reverse Pec Deck
1
1
2
6 reps
4 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Bicep Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Shrug (Barbell)
1
1
1
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Pullover (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Reverse Pec Deck
1
1
2
6 reps
4 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Bicep Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Shrug (Barbell)
1
1
1
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Pullover (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Reverse Pec Deck
1
1
2
6 reps
4 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Bicep Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Shrug (Barbell)
1
1
1
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Pullover (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Reverse Pec Deck
1
1
2
6 reps
4 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Bicep Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Shrug (Barbell)
1
1
1
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Larsen Press (Barbell)
1
2
3 reps
8 reps
RPE 9
RPE 6
3
Seated Row (Machine)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
4
Leg Curl
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Abs Crunch (Machine)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Larsen Press (Barbell)
1
2
3 reps
8 reps
RPE 9
RPE 6
3
Seated Row (Machine)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
4
Leg Curl
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Abs Crunch (Machine)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
40%
55%
60%
85%
2
Larsen Press (Barbell)
1
2
3 reps
8 reps
RPE 9
RPE 6
3
Seated Row (Machine)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
4
Leg Curl
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Abs Crunch (Machine)
1
2
10+ reps
10+ reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Pullover (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Reverse Pec Deck
1
1
2
6 reps
4 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Bicep Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Shrug (Barbell)
1
1
1
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Pullover (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Reverse Pec Deck
1
1
2
6 reps
4 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Bicep Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Shrug (Barbell)
1
1
1
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Pullover (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Reverse Pec Deck
1
1
2
6 reps
4 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Bicep Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Shrug (Barbell)
1
1
1
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Pullover (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Reverse Pec Deck
1
1
2
6 reps
4 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Bicep Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Shrug (Barbell)
1
1
1
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Pullover (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Reverse Pec Deck
1
1
2
6 reps
4 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9
5
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Bicep Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Shrug (Barbell)
1
1
1
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Hip Abductor (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Calf Raise (Leg Press)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Hip Abductor (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Calf Raise (Leg Press)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Hip Abductor (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Calf Raise (Leg Press)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Hip Abductor (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Calf Raise (Leg Press)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Hip Abductor (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Calf Raise (Leg Press)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Hip Abductor (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Calf Raise (Leg Press)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Hip Abductor (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Calf Raise (Leg Press)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Hip Abductor (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Calf Raise (Leg Press)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Hip Abductor (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Calf Raise (Leg Press)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Leg Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
Hip Thrust (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Hip Abductor (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Calf Raise (Leg Press)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
2
6 reps
6 reps
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
High Row
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Hammer Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
2
6 reps
6 reps
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
High Row
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Hammer Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
2
6 reps
6 reps
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
High Row
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Hammer Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
2
6 reps
6 reps
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
High Row
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Hammer Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
2
6 reps
6 reps
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
High Row
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Hammer Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
2
6 reps
6 reps
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
High Row
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Hammer Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
2
6 reps
6 reps
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
High Row
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Hammer Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
2
6 reps
6 reps
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
High Row
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Hammer Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
2
6 reps
6 reps
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
High Row
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Hammer Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
2
Chest Fly (Machine)
1
2
6 reps
6 reps
RPE 7.5
RPE 9
3
Seated Row (Machine)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
4
High Row
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
5
Lateral Raise (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
7
Preacher Curl (EZ Bar)
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
8
Hammer Curl
1
1
2
6 reps
4 reps
6 reps
RPE 6
RPE 7.5
RPE 9
9
Abs Crunch (Machine)
2
7+ reps
RPE 10
Week 1
1 / 16 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
40%
55%
60%
85%
2
Larsen Press (Barbell)
1 Set
2 Sets
3 Reps
8 Reps
@9
@6
3
Seated Row (Machine)
1 Set
2 Sets
10+ Reps
10+ Reps
@10
@8
4
Leg Curl
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
5
Abs Crunch (Machine)
1 Set
2 Sets
10+ Reps
10+ Reps
@10
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
40%
55%
60%
85%
2
Sumo Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@9
@7
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10+ Reps
10+ Reps
@10
@8
4
Shoulder Press (Machine)
1 Set
3 Sets
10+ Reps
10+ Reps
@10
@8
5
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10+ Reps
10+ Reps
@10
@8
Day 4
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@6
@7
@8
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@6
@7
@8
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
40%
55%
60%
85%
2
Squat (Paused)
3 Sets
4 Reps
75%
3
Leg Extension
1 Set
3 Sets
10+ Reps
10+ Reps
@10
@8
4
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
10+ Reps
10+ Reps
@10
@8