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BoostcampPNG

Programme PowerGrappler 6.0

by Mehdi B.
1 athletes joined

Program Description

POWER GRAPPLING

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 03, 2025 09:05
  • Last Edited
    Sep 06, 2025 10:31

Summary

Unleash your strength with the Programme PowerGrappler 6.0, an 18-week training journey designed for serious lifters. Committing to four days a week, you'll engage in a mix of high-volume bench and squat workouts, targeting your chest, legs, and back with a variety of barbell and dumbbell exercises. Each session is crafted to push your limits and enhance your muscular endurance, ensuring you build both size and strength. Get ready to elevate your performance and redefine your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.8%
Glutes
13.2%
Chest
12.2%
Hamstrings
10.8%
Triceps
8.6%
Upper Back
8%
Front Delts
7.1%
Lats
4.4%
Adductors
3.7%
Middle Delts
3.4%
Lower Back
3.3%
Biceps
3.3%
Abs
2.9%
Rear Delts
1.8%
Forearms
0.3%
Abductors
0.3%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5
12 reps
6 reps
4 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5
10 reps
6 reps
3 reps
2 reps
1 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
4
5 reps
3 reps
2 reps
1 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Rack Pull (Barbell)
3
3 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Bodyweight)
4
8 reps
RPE 8
5
Shrug (Dumbbell)
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4
12 reps
6 reps
4 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Barbell)
1
1
2
1
4
10 reps
5 reps
2 reps
1 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Machine)
4
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
15 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
12 Reps
6 Reps
4 Reps
2 Reps
1 Reps
5 Reps
@8
@8
@8
@8
@8
@8
2
Bench Press (Close Grip)
4 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Seated Row (Machine)
4 Sets
8 Reps
@8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@8
6
Preacher Curl (Barbell)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Sets
10 Reps
6 Reps
3 Reps
2 Reps
1 Reps
5 Reps
@8
@8
@8
@8
@8
@8
2
Squat (Paused)
3 Sets
3 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Leg Press
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
4 Sets
5 Reps
3 Reps
2 Reps
1 Reps
4 Reps
@8
@8
@8
@8
@8
2
Rack Pull (Barbell)
3 Sets
3 Reps
@8
3
Front Squat (Barbell)
3 Sets
8 Reps
@8
4
Pull-Up (Bodyweight)
4 Sets
8 Reps
@8
5
Shrug (Dumbbell)
3 Sets
15 Reps
@8
6
Reverse Pec Deck
3 Sets
15 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Sets
12 Reps
6 Reps
4 Reps
2 Reps
1 Reps
3 Reps
@8
@8
@8
@8
@8
@8
2
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
4 Sets
10 Reps
5 Reps
2 Reps
1 Reps
3 Reps
@8
@8
@8
@8
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Seated Row (Machine)
4 Sets
8 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Cable)
3 Sets
15 Reps
@8