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Larry's Modified Bullmastiff Powerbuilding Program

by Cas

Program Description

All credit to Alex. You can find his original program here: https://www.boostcamp.app/coaches/alex-bromley/bullmastiff Modified Alex Bromley's Bullmastiff powerbuilding program to: * Just include the Base Waves portion. Removed the Peaking Waves. * Added a "top set" for each major lift consisting of 1 set of 1-3 reps @ 90-95% of 1RM. * Added in 2 optional days to do some supplementary work as well as some calf and ab hypertrophy work. Current supplementary work is for chest, but can change to whatever your focus is during the current cycle. I run this Mon-Sat with Sunday being my rest day. If you don't care for the calf/supplemental work, you can remove days 3 and 6 and run it as a 4 day/week program.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 20, 2025 02:32
  • Last Edited
    Jun 22, 2025 12:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12-15 reps
-
2
Squat (Barbell)
1
3 reps
90%
3
Squat (Barbell)
3
6 reps
65%
4
Squat (Barbell)
1
6+ reps
65%
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
6
Seated Row (Machine)
2
12-15 reps
-
7
Leg Extension (Cable)
2
12-15 reps
-
8
Cable Crunch
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Squat (Barbell)
1
2 reps
92.5%
3
Squat (Barbell)
3
6 reps
65%
4
Squat (Barbell)
1
6+ reps
65%
5
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
6
Seated Row (Machine)
3
12-15 reps
-
7
Leg Extension (Cable)
3
12-15 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Squat (Barbell)
1
1 reps
95%
3
Squat (Barbell)
3
6 reps
65%
4
Squat (Barbell)
1
6+ reps
65%
5
Romanian Deadlift (Barbell)
5
12 reps
RPE 8
6
Seated Row (Machine)
4
12-15 reps
-
7
Leg Extension (Cable)
4
12-15 reps
-
8
Cable Crunch
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
-
2
Squat (Barbell)
1
3 reps
90%
3
Squat (Barbell)
4
5 reps
70%
4
Squat (Barbell)
1
5+ reps
70%
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
6
Seated Row (Machine)
3
10-12 reps
-
7
Leg Extension (Cable)
3
10-12 reps
-
8
Cable Crunch
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-12 reps
-
2
Squat (Barbell)
1
2 reps
92.5%
3
Squat (Barbell)
4
5 reps
70%
4
Squat (Barbell)
1
5+ reps
70%
5
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
6
Seated Row (Machine)
4
10-12 reps
-
7
Leg Extension (Cable)
4
10-12 reps
-
8
Cable Crunch
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
10-12 reps
-
2
Squat (Barbell)
1
1 reps
95%
3
Squat (Barbell)
4
5 reps
70%
4
Squat (Barbell)
1
5+ reps
70%
5
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
6
Seated Row (Machine)
5
10-12 reps
-
7
Leg Extension (Cable)
5
10-12 reps
-
8
Cable Crunch
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-10 reps
-
2
Squat (Barbell)
1
3 reps
90%
3
Squat (Barbell)
5
4 reps
75%
4
Squat (Barbell)
1
4+ reps
75%
5
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
6
Seated Row (Machine)
4
8-10 reps
-
7
Leg Extension (Cable)
4
8-10 reps
-
8
Cable Crunch
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
5
8-10 reps
-
2
Squat (Barbell)
1
2 reps
92.5%
3
Squat (Barbell)
5
4 reps
75%
4
Squat (Barbell)
1
4+ reps
75%
5
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
6
Seated Row (Machine)
5
8-10 reps
-
7
Leg Extension (Cable)
5
8-10 reps
-
8
Cable Crunch
5
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
6
8-10 reps
-
2
Squat (Barbell)
1
1 reps
95%
3
Squat (Barbell)
5
4 reps
75%
4
Squat (Barbell)
1
4+ reps
75%
5
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
6
Seated Row (Machine)
6
8-10 reps
-
7
Leg Extension (Cable)
6
8-10 reps
-
8
Cable Crunch
6
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
90%
2
Bench Press (Barbell)
3
6 reps
65%
3
Bench Press (Barbell)
1
6+ reps
65%
4
Overhead Press (Machine)
3
12 reps
RPE 6
5
Overhead Tricep Extension (Cable)
2
12-15 reps
-
6
Preacher Curl (Machine)
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
92.5%
2
Bench Press (Barbell)
3
6 reps
65%
3
Bench Press (Barbell)
1
6+ reps
65%
4
Overhead Press (Machine)
4
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
6 reps
65%
3
Bench Press (Barbell)
1
6+ reps
65%
4
Overhead Press (Machine)
5
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Preacher Curl (Machine)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
90%
2
Bench Press (Barbell)
4
5 reps
70%
3
Bench Press (Barbell)
1
5+ reps
70%
4
Overhead Press (Machine)
3
10 reps
RPE 6
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
92.5%
2
Bench Press (Barbell)
4
5 reps
70%
3
Bench Press (Barbell)
1
5+ reps
70%
4
Overhead Press (Machine)
4
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
10-12 reps
-
6
Preacher Curl (Machine)
4
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
4
5 reps
70%
3
Bench Press (Barbell)
1
5+ reps
70%
4
Overhead Press (Machine)
5
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
5
10-12 reps
-
6
Preacher Curl (Machine)
5
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
90%
2
Bench Press (Barbell)
5
4 reps
75%
3
Bench Press (Barbell)
1
4+ reps
75%
4
Overhead Press (Machine)
3
8 reps
RPE 6
5
Overhead Tricep Extension (Cable)
4
8-10 reps
-
6
Preacher Curl (Machine)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
92.5%
2
Bench Press (Barbell)
5
4 reps
75%
3
Bench Press (Barbell)
1
4+ reps
57%
4
Overhead Press (Machine)
4
8 reps
RPE 7
5
Overhead Tricep Extension (Cable)
5
8-10 reps
-
6
Preacher Curl (Machine)
5
8-10 reps
-
7
Lateral Raise (Dumbbell)
5
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
5
4 reps
75%
3
Bench Press (Barbell)
1
4+ reps
75%
4
Overhead Press (Machine)
5
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
5
10-12 reps
-
6
Preacher Curl (Machine)
5
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 6
2
Calf Raise (Machine)
3
16 reps
RPE 6
3
Seated Calf Raise
3
16 reps
RPE 6
4
Hanging Leg Raise
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12 reps
RPE 7
2
Calf Raise (Machine)
4
16 reps
RPE 7
3
Seated Calf Raise
4
16 reps
RPE 7
4
Hanging Leg Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
12 reps
RPE 8
2
Calf Raise (Machine)
5
16 reps
RPE 8
3
Seated Calf Raise
5
16 reps
RPE 8
4
Hanging Leg Raise
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
RPE 6
2
Calf Raise (Machine)
3
14 reps
RPE 6
3
Seated Calf Raise
3
14 reps
RPE 6
4
Hanging Leg Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
RPE 7
2
Calf Raise (Machine)
4
14 reps
RPE 7
3
Seated Calf Raise
4
14 reps
RPE 7
4
Hanging Leg Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
6
10 reps
RPE 8
2
Calf Raise (Machine)
5
14 reps
RPE 7
3
Seated Calf Raise
5
14 reps
RPE 7
4
Hanging Leg Raise
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
RPE 6
2
Calf Raise (Machine)
3
12 reps
RPE 6
3
Seated Calf Raise
3
12 reps
RPE 6
4
Hanging Leg Raise
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8 reps
RPE 7
2
Calf Raise (Machine)
4
12 reps
RPE 7
3
Seated Calf Raise
4
12 reps
RPE 7
4
Hanging Leg Raise
4
14 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
8 reps
RPE 8
2
Calf Raise (Machine)
5
12 reps
RPE 7
3
Seated Calf Raise
5
12 reps
RPE 7
4
Hanging Leg Raise
5
16 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Deadlift (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
1
6+ reps
65%
4
Bulgarian Split Squat (Smith Machine)
3
12 reps
RPE 6
5
Lat Pulldown (Med - Neutral Grip)
2
12-15 reps
-
6
Seated Leg Curl (Cable)
2
12-15 reps
-
7
Leg Extension (Cable)
2
12-15 reps
-
8
Cable Crunch
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
92.5%
2
Deadlift (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
1
6+ reps
65%
4
Bulgarian Split Squat (Smith Machine)
4
12 reps
RPE 7
5
Lat Pulldown (Med - Neutral Grip)
3
12-15 reps
-
6
Seated Leg Curl (Cable)
3
12-15 reps
-
7
Leg Extension (Cable)
3
12-15 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
1
6+ reps
65%
4
Bulgarian Split Squat (Smith Machine)
5
12 reps
RPE 8
5
Lat Pulldown (Med - Neutral Grip)
4
12-15 reps
-
6
Seated Leg Curl (Cable)
4
12-15 reps
-
7
Leg Extension (Cable)
4
12-15 reps
-
8
Cable Crunch
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Deadlift (Barbell)
4
5 reps
70%
3
Deadlift (Barbell)
1
5+ reps
70%
4
Bulgarian Split Squat (Smith Machine)
3
10 reps
RPE 6
5
Lat Pulldown (Med - Neutral Grip)
3
10-12 reps
-
6
Seated Leg Curl (Cable)
3
10-12 reps
-
7
Leg Extension (Cable)
3
10-12 reps
-
8
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
92.5%
2
Deadlift (Barbell)
4
5 reps
70%
3
Deadlift (Barbell)
1
5+ reps
70%
4
Bulgarian Split Squat (Smith Machine)
4
10 reps
RPE 7
5
Lat Pulldown (Med - Neutral Grip)
4
10-12 reps
-
6
Seated Leg Curl (Cable)
4
10-12 reps
-
7
Leg Extension (Cable)
4
10-12 reps
-
8
Cable Crunch
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
4
5 reps
70%
3
Deadlift (Barbell)
1
5+ reps
70%
4
Bulgarian Split Squat (Smith Machine)
5
10 reps
RPE 8
5
Lat Pulldown (Med - Neutral Grip)
5
10-12 reps
-
6
Seated Leg Curl (Cable)
5
10-12 reps
-
7
Leg Extension (Cable)
5
10-12 reps
-
8
Cable Crunch
5
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Deadlift (Barbell)
5
4 reps
75%
3
Deadlift (Barbell)
1
4+ reps
75%
4
Bulgarian Split Squat (Smith Machine)
3
8 reps
RPE 6
5
Lat Pulldown (Med - Neutral Grip)
4
8-10 reps
-
6
Seated Leg Curl (Cable)
4
8-10 reps
-
7
Leg Extension (Cable)
4
8-10 reps
-
8
Cable Crunch
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
92.5%
2
Deadlift (Barbell)
5
4 reps
75%
3
Deadlift (Barbell)
1
4+ reps
75%
4
Bulgarian Split Squat (Smith Machine)
4
8 reps
RPE 7
5
Lat Pulldown (Med - Neutral Grip)
5
8-10 reps
-
6
Seated Leg Curl (Cable)
5
8-10 reps
-
7
Leg Extension (Cable)
5
8-10 reps
-
8
Cable Crunch
5
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
5
4 reps
75%
3
Deadlift (Barbell)
1
4+ reps
75%
4
Bulgarian Split Squat (Smith Machine)
5
8 reps
RPE 8
5
Lat Pulldown (Med - Neutral Grip)
6
8-10 reps
-
6
Seated Leg Curl (Cable)
6
8-10 reps
-
7
Leg Extension (Cable)
6
8-10 reps
-
8
Cable Crunch
6
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
90%
2
Overhead Press (Barbell)
3
6 reps
65%
3
Overhead Press (Barbell)
1
6+ reps
65%
4
Bench Press (Close Grip)
3
12 reps
RPE 6
5
Overhead Tricep Extension (Cable)
2
12-15 reps
-
6
Preacher Curl (Machine)
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2 reps
92.5%
2
Overhead Press (Barbell)
3
6 reps
65%
3
Overhead Press (Barbell)
1
6+ reps
65%
4
Bench Press (Close Grip)
4
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
Preacher Curl (Machine)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
90%
2
Overhead Press (Barbell)
3
6 reps
65%
3
Overhead Press (Barbell)
1
6+ reps
65%
4
Bench Press (Close Grip)
5
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
12-15 reps
-
6
Preacher Curl (Machine)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
90%
2
Overhead Press (Barbell)
4
5 reps
70%
3
Overhead Press (Barbell)
1
5+ reps
70%
4
Bench Press (Close Grip)
3
10 reps
RPE 6
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Preacher Curl (Machine)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2 reps
92.5%
2
Overhead Press (Barbell)
4
5 reps
70%
3
Overhead Press (Barbell)
1
5+ reps
70%
4
Bench Press (Close Grip)
4
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
10-12 reps
-
6
Preacher Curl (Machine)
4
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
95%
2
Overhead Press (Barbell)
4
5 reps
70%
3
Overhead Press (Barbell)
1
5+ reps
70%
4
Bench Press (Close Grip)
5
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
5
10-12 reps
-
6
Preacher Curl (Machine)
5
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
90%
2
Overhead Press (Barbell)
5
4 reps
75%
3
Overhead Press (Barbell)
1
4+ reps
75%
4
Bench Press (Close Grip)
3
8 reps
RPE 6
5
Overhead Tricep Extension (Cable)
4
8-10 reps
-
6
Preacher Curl (Machine)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
4
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2 reps
92.5%
2
Overhead Press (Barbell)
5
4 reps
75%
3
Overhead Press (Barbell)
1
4+ reps
75%
4
Bench Press (Close Grip)
4
8 reps
RPE 7
5
Overhead Tricep Extension (Cable)
5
8-10 reps
-
6
Preacher Curl (Machine)
5
8-10 reps
-
7
Lateral Raise (Dumbbell)
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
95%
2
Overhead Press (Barbell)
5
4 reps
75%
3
Overhead Press (Barbell)
1
4+ reps
75%
4
Bench Press (Close Grip)
5
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
6
8-10 reps
-
6
Preacher Curl (Machine)
6
8-10 reps
-
7
Lateral Raise (Dumbbell)
6
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12 reps
RPE 6
2
Calf Raise (Leg Press)
3
16 reps
RPE 6
3
Seated Calf Raise
3
16 reps
RPE 6
4
Side Bend (Dumbbell)
3
18 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
12 reps
RPE 7
2
Calf Raise (Leg Press)
4
16 reps
RPE 7
3
Seated Calf Raise
4
16 reps
RPE 7
4
Side Bend (Dumbbell)
4
18 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
12 reps
RPE 8
2
Calf Raise (Leg Press)
5
16 reps
RPE 8
3
Seated Calf Raise
5
16 reps
RPE 8
4
Side Bend (Dumbbell)
5
18 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 6
2
Calf Raise (Leg Press)
3
14 reps
RPE 6
3
Seated Calf Raise
3
14 reps
RPE 6
4
Side Bend (Dumbbell)
3
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
10 reps
RPE 7
2
Calf Raise (Leg Press)
4
14 reps
RPE 7
3
Seated Calf Raise
4
14 reps
RPE 7
4
Side Bend (Dumbbell)
4
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
10 reps
RPE 8
2
Calf Raise (Leg Press)
5
14 reps
RPE 8
3
Seated Calf Raise
5
14 reps
RPE 8
4
Side Bend (Dumbbell)
5
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 6
2
Calf Raise (Leg Press)
3
12 reps
RPE 6
3
Seated Calf Raise
3
12 reps
RPE 6
4
Side Bend (Dumbbell)
3
12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
RPE 7
2
Calf Raise (Leg Press)
4
12 reps
RPE 7
3
Seated Calf Raise
4
12 reps
RPE 7
4
Side Bend (Dumbbell)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
8 reps
RPE 8
2
Calf Raise (Leg Press)
5
12 reps
RPE 8
3
Seated Calf Raise
5
12 reps
RPE 8
4
Side Bend (Dumbbell)
5
12 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Lying Leg Curl
2 Sets
12-15 Reps
-
2
Squat (Barbell)
1 Set
3 Reps
90%
3
Squat (Barbell)
3 Sets
6 Reps
65%
4
Squat (Barbell)
1 Set
6+ Reps
65%
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6
6
Seated Row (Machine)
2 Sets
12-15 Reps
-
7
Leg Extension (Cable)
2 Sets
12-15 Reps
-
8
Cable Crunch
2 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
3 Reps
90%
2
Bench Press (Barbell)
3 Sets
6 Reps
65%
3
Bench Press (Barbell)
1 Set
6+ Reps
65%
4
Overhead Press (Machine)
3 Sets
12 Reps
@6
5
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
-
6
Preacher Curl (Machine)
2 Sets
12-15 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
Day 3
1
Chest Fly (Machine)
3 Sets
12 Reps
@6
2
Calf Raise (Machine)
3 Sets
16 Reps
@6
3
Seated Calf Raise
3 Sets
16 Reps
@6
4
Hanging Leg Raise
3 Sets
8 Reps
@6
Day 4
1
Deadlift (Barbell)
1 Set
3 Reps
90%
2
Deadlift (Barbell)
3 Sets
6 Reps
65%
3
Deadlift (Barbell)
1 Set
6+ Reps
65%
4
Bulgarian Split Squat (Smith Machine)
3 Sets
12 Reps
@6
5
Lat Pulldown (Med - Neutral Grip)
2 Sets
12-15 Reps
-
6
Seated Leg Curl (Cable)
2 Sets
12-15 Reps
-
7
Leg Extension (Cable)
2 Sets
12-15 Reps
-
8
Cable Crunch
2 Sets
12-15 Reps
-
Day 5
1
Overhead Press (Barbell)
1 Set
3 Reps
90%
2
Overhead Press (Barbell)
3 Sets
6 Reps
65%
3
Overhead Press (Barbell)
1 Set
6+ Reps
65%
4
Bench Press (Close Grip)
3 Sets
12 Reps
@6
5
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
-
6
Preacher Curl (Machine)
2 Sets
12-15 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
Day 6
1
Dip (Weighted)
3 Sets
12 Reps
@6
2
Calf Raise (Leg Press)
3 Sets
16 Reps
@6
3
Seated Calf Raise
3 Sets
16 Reps
@6
4
Side Bend (Dumbbell)
3 Sets
18 Reps
@6