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8ighty 8ight

by Vic
7 athletes joined

Program Description

8 week power-building program

Program Overview

  • Level
    Intermediate, Advanced, Beginner
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 22, 2024 10:28
  • Last Edited
    Oct 03, 2024 03:10
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-10 reps
77.5%
2
Squat (Barbell)
5
3-5 reps
77.5%
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
7
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77.5%
2
Squat (Barbell)
1
AMRAP
72.5%
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
7
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Single Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
82.5%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Single Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Single Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87.5%
2
Squat (Barbell)
1
6+ reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
Leg Curl
4
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
90%
2
Squat (Barbell)
1
5+ reps
82.5%
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
Leg Curl
4
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
4
8 reps
70%
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 7
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
77.5%
2
Bench Press (Barbell)
4
8 reps
72.5%
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77.5%
2
Deadlift (Barbell)
1
AMRAP
72.5%
3
Bench Press (Barbell)
3
8 reps
72.5%
4
Bench Press (Barbell)
1
AMRAP
67.5%
5
Pull-Up (Assisted)
3
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
7A
Chest Fly (Machine)
3
12 reps
RPE 7
7B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
4
8 reps
75%
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Dip (Assisted)
3
12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
82.5%
2
Bench Press (Barbell)
3
8 reps
77.5%
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Dip (Assisted)
3
12 reps
RPE 7
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
85%
2
Deadlift (Barbell)
3
4 reps
75%
3
Bench Press (Barbell)
4
6 reps
80%
4
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 7
6
Dip (Assisted)
3
12 reps
RPE 7
7
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
87.5%
2
Deadlift (Barbell)
3
4 reps
80%
3
Bench Press (Barbell)
4
5 reps
82.5%
4
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 7
6A
Chest Fly (Machine)
3
12 reps
RPE 7
6B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Barbell)
3
3 reps
82.5%
3
Bench Press (Barbell)
4
5 reps
85%
4
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 7
6A
Chest Fly (Machine)
3
12 reps
RPE 7
6B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5-10 reps
75%
2
Squat (Barbell)
10
3 reps
75%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Single Leg Press
4
10 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Hip Adductor (Machine)
3
15 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
72.5%
2
Squat (Barbell)
1
AMRAP
67.5%
3
Single Leg Press
4
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
80%
2
Squat (Barbell)
2
10 reps
70%
3
Romanian Deadlift (Barbell)
3
23 reps
RPE 8
4
Single Leg Press
4
10 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
82.5%
2
Squat (Barbell)
2
8 reps
72.5%
3
Romanian Deadlift (Barbell)
3
23 reps
RPE 8
4
Single Leg Press
4
10 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
85%
2
Squat (Barbell)
3
8 reps
75%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Single Leg Press
4
10 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
85%
2
Squat (Barbell)
3
7 reps
77.5%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hip Adductor (Machine)
4
15 reps
RPE 7
6
Hip Abductor (Machine)
4
15 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
95%
2
Squat (Barbell)
3
6 reps
85%
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hip Adductor (Machine)
4
15 reps
RPE 7
6
Hip Abductor (Machine)
4
15 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
75%
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
77.5%
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
77.5%
2
Trap Bar Deadlift
1
AMRAP
70%
3
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
80%
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4 reps
82.5%
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4 reps
85%
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3 reps
87.5%
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3 reps
90%
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 7
2
Chest Press (Machine)
4
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
4
Goblet Squat
4
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 8
2
Chest Press (Machine)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
1
15 reps
RPE 8
5
Goblet Squat
4
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 8
2
Chest Press (Machine)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
1
15 reps
RPE 8
5
Goblet Squat
4
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 8
2
Single Arm Chest Press (Machine)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
4
Goblet Squat
4
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 8
2
Single Arm Chest Press (Machine)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
4
Goblet Squat
4
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 8
2
Single Arm Chest Press (Machine)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
4
Goblet Squat
4
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 8
2
Chest Press (Machine)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
4
Goblet Squat
4
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 8
2
Chest Press (Machine)
4
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
4
Goblet Squat
4
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 7
4A
Chest Fly (Cable)
3
12 reps
RPE 7
4B
Cable Rear Delt Fly
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 7
4A
Chest Fly (Cable)
3
12 reps
RPE 7
4B
Cable Rear Delt Fly
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4A
Chest Fly (Cable)
3
12 reps
RPE 7
4B
Cable Rear Delt Fly
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Single Arm Row (Cable)
4
10 reps
RPE 8
4A
Chest Fly (Cable)
3
12 reps
RPE 7
4B
Cable Rear Delt Fly
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8
3
Single Arm Row (Cable)
4
10 reps
RPE 8
4A
Chest Fly (Cable)
3
12 reps
RPE 7
4B
Cable Rear Delt Fly
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Single Arm Row (Cable)
4
10 reps
RPE 8
4A
Chest Fly (Cable)
3
12 reps
RPE 7
4B
Cable Rear Delt Fly
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4A
Chest Fly (Cable)
3
12 reps
RPE 7
4B
Cable Rear Delt Fly
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 8
4A
Chest Fly (Cable)
3
12 reps
RPE 7
4B
Cable Rear Delt Fly
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
75%
2
Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
4
Leg Curl
3 Sets
12 Reps
@7
5
Leg Extension
3 Sets
12 Reps
@7
6
Hip Thrust (Barbell)
3 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
75%
2
Bench Press (Barbell)
4 Sets
8 Reps
70%
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
@7
4
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5A
Chest Fly (Machine)
3 Sets
12 Reps
@7
5B
Rear Delt Fly (Machine)
3 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Single Leg Press
4 Sets
10 Reps
@7
4
Hip Adductor (Machine)
3 Sets
15 Reps
@7
5
Hip Abductor (Machine)
3 Sets
15 Reps
@7
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@7
Day 4
1
Trap Bar Deadlift
4 Sets
6 Reps
75%
2
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7
4
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
6
Back Extension (Weighted)
3 Sets
12 Reps
@7
Day 5
1
Split Squat (Barbell)
4 Sets
10 Reps
@7
2
Chest Press (Machine)
4 Sets
10 Reps
@7
3
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@7
4
Goblet Squat
4 Sets
10 Reps
@7
5
Face Pull
3 Sets
12 Reps
@7
6
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@7
Day 6
1
Bench Press (Dumbbell)
4 Sets
10 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Seated Row (Cable)
4 Sets
10 Reps
@7
4A
Chest Fly (Cable)
3 Sets
12 Reps
@7
4B
Cable Rear Delt Fly
3 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
15 Reps
@7