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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 @ 90-100% of 1RM. * Added in 2 optional days to do some supplementary work as well as some calf and ab hypertrophy work. Select supplementary exercises for whatever your focus is during the current cycle or to bring up weak points. 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, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 20, 2025 02:32
  • Last Edited
    Jul 09, 2025 12:23

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!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
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
Seated Row (Machine)
2
12-15 reps
-
6
Lying Leg Curl
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
Squat (Barbell)
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
Seated Row (Machine)
3
12-15 reps
-
6
Lying Leg Curl
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
Squat (Barbell)
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
Seated Row (Machine)
4
12-15 reps
-
6
Lying Leg Curl
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
Squat (Barbell)
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
Seated Row (Machine)
3
10-12 reps
-
6
Lying Leg Curl
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
Squat (Barbell)
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
Seated Row (Machine)
4
10-12 reps
-
6
Lying Leg Curl
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
Squat (Barbell)
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
Seated Row (Machine)
5
10-12 reps
-
6
Lying Leg Curl
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
Squat (Barbell)
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
Seated Row (Machine)
4
8-10 reps
-
6
Lying Leg Curl
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
Squat (Barbell)
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
Seated Row (Machine)
5
8-10 reps
-
6
Lying Leg Curl
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
Squat (Barbell)
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
Seated Row (Machine)
6
8-10 reps
-
6
Lying Leg Curl
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
Preacher Curl (Machine)
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)
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 (Machine)
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)
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 (Machine)
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)
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 (Machine)
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)
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 (Machine)
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)
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 (Machine)
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)
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 (Machine)
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)
1
2 reps
97.5%
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
Preacher Curl (Machine)
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)
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 (Machine)
6
8-10 reps
-
6
Overhead Tricep Extension (Cable)
6
8-10 reps
-
7
Lateral Raise (Dumbbell)
6
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 6
2
Calf Raise (Machine)
2
14-16 reps
-
3
Seated Calf Raise
2
14-16 reps
-
4
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
12 reps
RPE 7
2
Calf Raise (Machine)
3
14-16 reps
-
3
Seated Calf Raise
3
14-16 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
12 reps
RPE 8
2
Calf Raise (Machine)
4
14-16 reps
-
3
Seated Calf Raise
4
14-16 reps
-
4
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
RPE 6
2
Calf Raise (Machine)
3
12-14 reps
-
3
Seated Calf Raise
3
12-14 reps
-
4
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
10 reps
RPE 7
2
Calf Raise (Machine)
4
12-14 reps
-
3
Seated Calf Raise
4
12-14 reps
-
4
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
10 reps
RPE 8
2
Calf Raise (Machine)
5
12-14 reps
-
3
Seated Calf Raise
5
12-14 reps
-
4
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8 reps
RPE 6
2
Calf Raise (Machine)
4
10-12 reps
-
3
Seated Calf Raise
4
10-12 reps
-
4
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
8 reps
RPE 7
2
Calf Raise (Machine)
5
10-12 reps
-
3
Seated Calf Raise
5
10-12 reps
-
4
Hanging Leg Raise
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
8 reps
RPE 8
2
Calf Raise (Machine)
6
10-12 reps
-
3
Seated Calf Raise
6
10-12 reps
-
4
Hanging Leg Raise
6
AMRAP
-
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
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
-
8
Cable Crunch
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
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
-
8
Cable Crunch
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
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
-
8
Cable Crunch
5
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
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
-
8
Cable Crunch
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
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
-
8
Cable Crunch
5
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
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
-
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
Preacher Curl (Machine)
2
12-15 reps
-
6
Overhead Tricep Extension (Cable)
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
Preacher Curl (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
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
Preacher Curl (Machine)
4
12-15 reps
-
6
Overhead Tricep Extension (Cable)
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
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
Preacher Curl (Machine)
3
10-12 reps
-
6
Overhead Tricep Extension (Cable)
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
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
Preacher Curl (Machine)
4
10-12 reps
-
6
Overhead Tricep Extension (Cable)
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
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
Preacher Curl (Machine)
5
10-12 reps
-
6
Overhead Tricep Extension (Cable)
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
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
Preacher Curl (Machine)
4
8-10 reps
-
6
Overhead Tricep Extension (Cable)
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
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
Preacher Curl (Machine)
5
8-10 reps
-
6
Overhead Tricep Extension (Cable)
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
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
Preacher Curl (Machine)
6
8-10 reps
-
6
Overhead Tricep Extension (Cable)
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)
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
Dip (Weighted)
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
Dip (Weighted)
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
Dip (Weighted)
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
Dip (Weighted)
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
Dip (Weighted)
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
Dip (Weighted)
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
Dip (Weighted)
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
Dip (Weighted)
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
-
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
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
Seated Row (Machine)
2 Sets
12-15 Reps
-
6
Lying Leg Curl
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
Preacher Curl (Machine)
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
Chest Fly (Machine)
3 Sets
12 Reps
@6
2
Calf Raise (Machine)
2 Sets
14-16 Reps
-
3
Seated Calf Raise
2 Sets
14-16 Reps
-
4
Hanging Leg Raise
2 Sets
AMRAP
-
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
Preacher Curl (Machine)
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 6
1
Dip (Weighted)
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
-