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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 03, 2025 09:07
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