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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
    Jun 18, 2025 09:36

Summary

Unleash your strength with the Powerlifting Program 2.0, a comprehensive 12-week training regimen designed for dedicated lifters. With six days of focused workouts each week, you'll master the big three lifts—bench press, squat, and deadlift—while incorporating accessory exercises to enhance your overall performance. This program combines high-intensity sets and varied rep ranges to push your limits and build muscle. Get ready to transform your physique and elevate your lifting game!
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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