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Larry's Modified Bullmastiff Powerbuilding Program

by Cas
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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 de-load week and a 1RM testing week. * Added a "top set" for each major lift consisting of 1 set of 1-3 reps @ 90-100% of 1RM. Added custom exercises for top sets to allow for longer rest times to be assigned. * Added 3 optional days to do some supplementary developmental work as well as additional hypertrophy work. Select supplementary exercises for whatever your focus is during the current cycle or to bring up weak points. I run this Mon-Sun. If you don't care for the extra supplemental work, you can remove days 3, 6, and 7 and run it as a 4 day/week program.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 20, 2025 02:32
  • Last Edited
    Mar 14, 2026 12:26

Summary

Unleash your strength with Larry's Modified Bullmastiff Powerbuilding Program, a comprehensive 9-week journey designed for dedicated lifters. With six training days each week, you'll tackle a mix of heavy compound lifts and targeted accessory work, focusing on building muscle and power across all major muscle groups. Each session is carefully structured to optimize your performance, featuring exercises like barbell squats, bench presses, and Romanian deadlifts, ensuring you push your limits safely and effectively. Get ready to transform your physique and strength with this dynamic program tailored for serious gains!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Front Delts
12.8%
Abs
10.9%
Hamstrings
9.5%
Middle Delts
8.1%
Quadriceps
7.8%
Glutes
7.8%
Calves
6.7%
Chest
5.6%
Biceps
4.2%
Upper Back
2.5%
Forearms
2.5%
Lower Back
1.9%
Lats
1.7%
Rear Delts
1.7%
Adductors
1.1%
Abductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell) Top Set
1
3 reps
90%
2
Squat (Barbell)
3
6 reps
65%
3
Squat (Barbell)
1
6+ reps
65%
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
5
Bent Over Row (Barbell)
2
12-15 reps
-
6
Lying Leg Curl
2
12-15 reps
-
7
Leg Extension (Cable)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell) Top Set
1
2 reps
92.5%
2
Squat (Barbell)
3
6 reps
65%
3
Squat (Barbell)
1
6+ reps
65%
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
5
Bent Over Row (Barbell)
3
12-15 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Leg Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell) Top Set
1
1 reps
95%
2
Squat (Barbell)
3
6 reps
65%
3
Squat (Barbell)
1
6+ reps
65%
4
Romanian Deadlift (Barbell)
5
12 reps
RPE 8
5
Bent Over Row (Barbell)
4
12-15 reps
-
6
Lying Leg Curl
4
12-15 reps
-
7
Leg Extension (Cable)
4
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell) Top Set
1
3 reps
92.5%
2
Squat (Barbell)
4
5 reps
70%
3
Squat (Barbell)
1
5+ reps
70%
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
5
Bent Over Row (Barbell)
3
10-12 reps
-
6
Lying Leg Curl
3
10-12 reps
-
7
Leg Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell) Top Set
1
2 reps
95%
2
Squat (Barbell)
4
5 reps
70%
3
Squat (Barbell)
1
5+ reps
70%
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
5
Bent Over Row (Barbell)
4
10-12 reps
-
6
Lying Leg Curl
4
10-12 reps
-
7
Leg Extension (Cable)
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell) Top Set
1
1 reps
97.5%
2
Squat (Barbell)
4
5 reps
70%
3
Squat (Barbell)
1
5+ reps
70%
4
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
5
Bent Over Row (Barbell)
5
10-12 reps
-
6
Lying Leg Curl
5
10-12 reps
-
7
Leg Extension (Cable)
5
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell) Top Set
1
3 reps
95%
2
Squat (Barbell)
5
4 reps
75%
3
Squat (Barbell)
1
4+ reps
75%
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
5
Bent Over Row (Barbell)
4
8-10 reps
-
6
Lying Leg Curl
4
8-10 reps
-
7
Leg Extension (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell) Top Set
1
2 reps
97.5%
2
Squat (Barbell)
5
4 reps
75%
3
Squat (Barbell)
1
4+ reps
75%
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
5
Bent Over Row (Barbell)
5
8-10 reps
-
6
Lying Leg Curl
5
8-10 reps
-
7
Leg Extension (Cable)
5
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell) Top Set
1
1 reps
100%
2
Squat (Barbell)
5
4 reps
75%
3
Squat (Barbell)
1
4+ reps
75%
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
5
Bent Over Row (Barbell)
6
8-10 reps
-
6
Lying Leg Curl
6
8-10 reps
-
7
Leg Extension (Cable)
6
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell) Top Set
2
1 reps
90%
2
Squat (Barbell)
3
8 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell) Top Set
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) Top Set
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
Preacher Curl (EZ Bar)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) Top Set
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
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) Top Set
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
Preacher Curl (EZ Bar)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) Top Set
1
3 reps
92.5%
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
Preacher Curl (EZ Bar)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) Top Set
1
2 reps
95%
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
Preacher Curl (EZ Bar)
4
10-12 reps
-
6
Overhead Tricep Extension (Cable)
4
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) Top Set
1
1 reps
97.5%
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
Preacher Curl (EZ Bar)
5
10-12 reps
-
6
Overhead Tricep Extension (Cable)
5
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) Top Set
1
3 reps
95%
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
Preacher Curl (EZ Bar)
4
8-10 reps
-
6
Overhead Tricep Extension (Cable)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) Top Set
1
2 reps
97.5%
2
Bench Press (Barbell)
5
4 reps
75%
3
Bench Press (Barbell)
1
4+ reps
75%
4
Overhead Press (Machine)
4
8 reps
RPE 7
5
Preacher Curl (EZ Bar)
5
8-10 reps
-
6
Overhead Tricep Extension (Cable)
5
8-10 reps
-
7
Lateral Raise (Dumbbell)
5
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) Top Set
1
1 reps
100%
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
Preacher Curl (EZ Bar)
6
8-10 reps
-
6
Overhead Tricep Extension (Cable)
6
8-10 reps
-
7
Lateral Raise (Dumbbell)
6
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) Top Set
2
1 reps
90%
2
Bench Press (Barbell)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell) Top Set
1
1 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
14-16 reps
-
2
Seated Calf Raise
2
14-16 reps
-
3
Cable Crunch
2
12-15 reps
-
4
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
14-16 reps
-
2
Seated Calf Raise
3
14-16 reps
-
3
Cable Crunch
3
12-15 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
14-16 reps
-
2
Seated Calf Raise
4
14-16 reps
-
3
Cable Crunch
4
12-15 reps
-
4
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
12-14 reps
-
2
Seated Calf Raise
3
12-14 reps
-
3
Cable Crunch
3
10-12 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
12-14 reps
-
2
Seated Calf Raise
4
12-14 reps
-
3
Cable Crunch
4
10-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
12-14 reps
-
2
Seated Calf Raise
5
12-14 reps
-
3
Cable Crunch
5
10-12 reps
-
4
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
10-12 reps
-
2
Seated Calf Raise
4
10-12 reps
-
3
Cable Crunch
4
8-10 reps
-
4
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
10-12 reps
-
2
Seated Calf Raise
5
10-12 reps
-
3
Cable Crunch
5
8-10 reps
-
4
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
6
10-12 reps
-
2
Seated Calf Raise
6
10-12 reps
-
3
Cable Crunch
6
8-10 reps
-
4
Hanging Leg Raise
6
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell) Top Set
2
1 reps
90%
2
Deadlift (Barbell)
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell) Top Set
1
1 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell) Top Set
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell) Top Set
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell) Top Set
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell) Top Set
1
3 reps
92.5%
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell) Top Set
1
2 reps
95%
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell) Top Set
1
1 reps
97.5%
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell) Top Set
1
3 reps
95%
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell) Top Set
1
2 reps
97.5%
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell) Top Set
1
1 reps
100%
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell) Top Set
2
1 reps
90%
2
Overhead Press (Barbell)
3
8 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell) Top Set
1
1 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell) Top Set
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
Incline Curl (Dumbbell)
2
12-15 reps
-
6
Lying Tricep Extension (Barbell)
2
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell) Top Set
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
Incline Curl (Dumbbell)
3
12-15 reps
-
6
Lying Tricep Extension (Barbell)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell) Top Set
1
1 reps
95%
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
Incline Curl (Dumbbell)
4
12-15 reps
-
6
Lying Tricep Extension (Barbell)
4
12-15 reps
-
7
Lateral Raise (Dumbbell)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell) Top Set
1
3 reps
92.5%
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
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Lying Tricep Extension (Barbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell) Top Set
1
2 reps
95%
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
Incline Curl (Dumbbell)
4
10-12 reps
-
6
Lying Tricep Extension (Barbell)
4
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell) Top Set
1
1 reps
97.5%
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
Incline Curl (Dumbbell)
5
10-12 reps
-
6
Lying Tricep Extension (Barbell)
5
10-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell) Top Set
1
3 reps
95%
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
Incline Curl (Dumbbell)
4
8-10 reps
-
6
Lying Tricep Extension (Barbell)
4
8-10 reps
-
7
Lateral Raise (Dumbbell)
4
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell) Top Set
1
2 reps
97.5%
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
Incline Curl (Dumbbell)
5
8-10 reps
-
6
Lying Tricep Extension (Barbell)
5
8-10 reps
-
7
Lateral Raise (Dumbbell)
5
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell) Top Set
1
1 reps
100%
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
Incline Curl (Dumbbell)
6
8-10 reps
-
6
Lying Tricep Extension (Barbell)
6
8-10 reps
-
7
Lateral Raise (Dumbbell)
6
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 6
2
Calf Raise (Leg Press)
2
14-16 reps
-
3
Seated Calf Raise
2
14-16 reps
-
4
Side Bend (Dumbbell)
2
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
RPE 7
2
Calf Raise (Leg Press)
3
14-16 reps
-
3
Seated Calf Raise
3
14-16 reps
-
4
Side Bend (Dumbbell)
3
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12 reps
RPE 8
2
Calf Raise (Leg Press)
4
14-16 reps
-
3
Seated Calf Raise
4
14-16 reps
-
4
Side Bend (Dumbbell)
4
18 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Calf Raise (Leg Press)
3
12-14 reps
-
3
Seated Calf Raise
3
12-14 reps
-
4
Side Bend (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 7
2
Calf Raise (Leg Press)
4
12-14 reps
-
3
Seated Calf Raise
4
12-14 reps
-
4
Side Bend (Dumbbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
10 reps
RPE 8
2
Calf Raise (Leg Press)
5
12-14 reps
-
3
Seated Calf Raise
5
12-14 reps
-
4
Side Bend (Dumbbell)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 6
2
Calf Raise (Leg Press)
4
10-12 reps
-
3
Seated Calf Raise
4
10-12 reps
-
4
Side Bend (Dumbbell)
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 7
2
Calf Raise (Leg Press)
5
10-12 reps
-
3
Seated Calf Raise
5
10-12 reps
-
4
Side Bend (Dumbbell)
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
8 reps
RPE 8
2
Calf Raise (Leg Press)
6
10-12 reps
-
3
Seated Calf Raise
6
10-12 reps
-
4
Side Bend (Dumbbell)
6
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
12 reps
RPE 6
2
Hammer Curl
2
12-15 reps
-
3
Tricep Pushdown (Cable)
2
12-15 reps
-
4
Front Raise
2
12-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Front Raise
3
12-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
12 reps
RPE 8
2
Hammer Curl
4
12-15 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Front Raise
4
12-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
10 reps
RPE 6
2
Hammer Curl
3
10-12 reps
-
3
Tricep Pushdown (Cable)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
10 reps
RPE 7
2
Hammer Curl
4
10-12 reps
-
3
Tricep Pushdown (Cable)
4
10-12 reps
-
4
Front Raise
4
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
10 reps
RPE 8
2
Hammer Curl
5
10-12 reps
-
3
Tricep Pushdown (Cable)
5
10-12 reps
-
4
Front Raise
5
10-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 6
2
Hammer Curl
4
8-10 reps
-
3
Tricep Pushdown (Cable)
4
8-10 reps
-
4
Front Raise
4
8-10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
8 reps
RPE 7
2
Hammer Curl
5
8-10 reps
-
3
Tricep Pushdown (Cable)
5
8-10 reps
-
4
Front Raise
5
8-10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
8 reps
RPE 8
2
Hammer Curl
6
8-10 reps
-
3
Tricep Pushdown (Cable)
6
8-10 reps
-
4
Front Raise
6
8-10 reps
-
Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell) Top Set
1 Set
3 Reps
90%
2
Squat (Barbell)
3 Sets
6 Reps
65%
3
Squat (Barbell)
1 Set
6+ Reps
65%
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6
5
Bent Over Row (Barbell)
2 Sets
12-15 Reps
-
6
Lying Leg Curl
2 Sets
12-15 Reps
-
7
Leg Extension (Cable)
2 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell) Top Set
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
Preacher Curl (EZ Bar)
2 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
Day 3
1
Calf Raise (Machine)
2 Sets
14-16 Reps
-
2
Seated Calf Raise
2 Sets
14-16 Reps
-
3
Cable Crunch
2 Sets
12-15 Reps
-
4
Hanging Leg Raise
2 Sets
AMRAP
-
Day 4
1
Deadlift (Barbell) Top Set
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
-
Day 5
1
Overhead Press (Barbell) Top Set
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
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
-
6
Lying Tricep Extension (Barbell)
2 Sets
12-15 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
Day 6
1
Leg Press
3 Sets
12 Reps
@6
2
Calf Raise (Leg Press)
2 Sets
14-16 Reps
-
3
Seated Calf Raise
2 Sets
14-16 Reps
-
4
Side Bend (Dumbbell)
2 Sets
18 Reps
-
Day 7
1
Bench Press (Wide Grip)
3 Sets
12 Reps
@6
2
Hammer Curl
2 Sets
12-15 Reps
-
3
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
4
Front Raise
2 Sets
12-15 Reps
-