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Powerlifting Program 2.0

by Wesley S.

Program Description

Focusing on the 3 main lifts (Squat, Bench & Deadlift) while also isolating certain muscles that play a role in powerlifting training. The program will follow an upper/lower split that consists of 3 Bench, 2 Squat & 2 Deadlift days per week (@ a 6 day per week split & 12 week long program)

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 02, 2025 08:38
  • Last Edited
    May 08, 2025 09:50
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
4
6-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
5
Rope Face Pulls
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
4
6-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
5
Rope Face Pulls
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
4
6-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
5
Rope Face Pulls
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
4
6-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
5
Rope Face Pulls
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
4
6-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
5
Rope Face Pulls
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
4
6-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
5
Rope Face Pulls
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
4
6-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
5
Rope Face Pulls
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
4
6-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
5
Rope Face Pulls
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
4
6-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
5
Rope Face Pulls
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
4
6-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
5
Rope Face Pulls
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
4
6-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
5
Rope Face Pulls
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
4
6-10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
5
Rope Face Pulls
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
60%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
60%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
60%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
60%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
60%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
60%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
60%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
60%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
60%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
60%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
60%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
60%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
60%
2
Deadlift (Barbell)
4
2-4 reps
80%
3
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
4
Plate Front Raises
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
60%
2
Deadlift (Barbell)
4
2-4 reps
70%
3
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
4
Plate Front Raises
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
60%
2
Deadlift (Barbell)
4
2-4 reps
80%
3
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
4
Plate Front Raises
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
60%
2
Deadlift (Barbell)
4
2-4 reps
70%
3
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
4
Plate Front Raises
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
60%
2
Deadlift (Barbell)
4
2-4 reps
80%
3
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
4
Plate Front Raises
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
60%
2
Deadlift (Barbell)
4
2-4 reps
70%
3
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
4
Plate Front Raises
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
60%
2
Deadlift (Barbell)
4
2-4 reps
80%
3
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
4
Plate Front Raises
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
60%
2
Deadlift (Barbell)
4
2-4 reps
70%
3
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
4
Plate Front Raises
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
60%
2
Deadlift (Barbell)
4
2-4 reps
80%
3
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
4
Plate Front Raises
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
60%
2
Deadlift (Barbell)
4
2-4 reps
70%
3
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
4
Plate Front Raises
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
60%
2
Deadlift (Barbell)
4
2-4 reps
80%
3
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
4
Plate Front Raises
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
60%
2
Deadlift (Barbell)
4
2-4 reps
70%
3
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
4
Plate Front Raises
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
90%
2
Hip Adductor (Machine)
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
90%
2
Hip Adductor (Machine)
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
90%
2
Hip Adductor (Machine)
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
90%
2
Hip Adductor (Machine)
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
90%
2
Hip Adductor (Machine)
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
90%
2
Hip Adductor (Machine)
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
90%
2
Hip Adductor (Machine)
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
90%
2
Hip Adductor (Machine)
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
90%
2
Hip Adductor (Machine)
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
90%
2
Hip Adductor (Machine)
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
90%
2
Hip Adductor (Machine)
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-4 reps
90%
2
Hip Adductor (Machine)
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Calf Raise (Machine)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2-3 reps
50%
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2-3 reps
50%
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2-3 reps
50%
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2-3 reps
50%
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2-3 reps
50%
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2-3 reps
50%
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2-3 reps
50%
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2-3 reps
50%
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2-3 reps
50%
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2-3 reps
50%
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2-3 reps
50%
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
2-3 reps
50%
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
85%
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
85%
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
85%
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
85%
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
85%
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
85%
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
85%
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
85%
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
85%
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
85%
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
85%
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
85%
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
80%
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Lat Pulldown
4 Sets
6-10 Reps
@8
4
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
@8
5
Rope Face Pulls
4 Sets
8-12 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
60%
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
@8
4
Seated Hamstring Curl
3 Sets
8-12 Reps
@8
Day 3
1
Bench Press (Barbell)
4 Sets
8-10 Reps
60%
2
Deadlift (Barbell)
4 Sets
2-4 Reps
80%
3
Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
@9
4
Plate Front Raises
4 Sets
8-12 Reps
@8
Day 4
1
Squat (Barbell)
3 Sets
2-4 Reps
90%
2
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
4
Calf Raise (Machine)
4 Sets
8-12 Reps
@8
Day 5
1
Bench Press (Barbell)
8 Sets
2-3 Reps
50%
2
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@8
3
Seated Row (Cable)
4 Sets
8-10 Reps
@8
4
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
5
Hammer Curl (Dumbbell)
3 Sets
6-8 Reps
@8
6
Lateral Raise (Cable)
3 Sets
8-10 Reps
@8
Day 6
1
Deadlift (Barbell)
3 Sets
2-4 Reps
85%
2
Leg Extension
3 Sets
8-12 Reps
@8
3
Seated Hamstring Curl
3 Sets
8-12 Reps
@8