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12 Week Powerbuilding Program

by Noah T.
2 athletes joined

Program Description

Focusing on building size with strength for the first 6 weeks, and then focusing more on strength. Main lifts - Deadlift, Overhead Press, Leg Press and Bench Press.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 27, 2025 02:51
  • Last Edited
    Jun 18, 2025 11:28

Summary

Unleash your strength with the 12 Week Powerbuilding Program, designed to blend powerlifting and bodybuilding for maximum muscle growth and strength gains. This comprehensive 5-day-a-week plan incorporates a mix of compound lifts, machine work, and accessory exercises, targeting all major muscle groups to build a balanced physique. With a focus on progressive overload and varied intensity, you'll push your limits and achieve impressive results in just 12 weeks. Equip yourself with the tools for transformation and get ready to elevate your training!
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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
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
4 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
4 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
3
3 reps
RPE 8
4
Deficit Deadlift (Paused)
2
6 reps
RPE 8
5
Barbell Row
2
6 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
3 reps
RPE 8
4
Deficit Deadlift (Paused)
3
6 reps
RPE 8
5
Barbell Row
3
6 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
3 reps
RPE 8
4
Deficit Deadlift (Paused)
3
6 reps
RPE 8
5
Barbell Row
3
6 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
2 reps
RPE 8
4
Deficit Deadlift (Paused)
3
6 reps
RPE 8
5
Barbell Row
3
5 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
4
2 reps
RPE 9
4
Deficit Deadlift (Paused)
3
5 reps
RPE 8
5
Barbell Row
3
5 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Hyperextension
1
10 reps
RPE 6
3
Deadlift (Barbell)
3
1 reps
RPE 9
4
Deficit Deadlift (Paused)
3
5 reps
RPE 8
5
Barbell Row
3
5 reps
RPE 8
6
Plank
2
1-2 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
5 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
5
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
3
3 reps
RPE 8
3
Seated Pin Press
2
6 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
5
JM Press (Smith Machine)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
3 reps
RPE 8
3
Seated Pin Press
3
6 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
JM Press (Smith Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
3 reps
RPE 8
3
Seated Pin Press
3
6 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5
JM Press (Smith Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
2 reps
RPE 8
3
Seated Pin Press
3
6 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5
JM Press (Smith Machine)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
2 reps
RPE 9
3
Seated Pin Press
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5
JM Press (Smith Machine)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
3
1 reps
RPE 9
3
Seated Pin Press
3
5 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5
JM Press (Smith Machine)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Leg Press
4
5 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Decline Sit Up (Weighted)
2
10-12 reps
RPE 8
5
Seated Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Leg Press
4
5 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Decline Sit Up (Weighted)
2
10-12 reps
RPE 8
5
Seated Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Leg Press
4
5 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Decline Sit Up (Weighted)
2
10-12 reps
RPE 8
5
Seated Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Leg Press
4
5 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Decline Sit Up (Weighted)
2
10-12 reps
RPE 8
5
Seated Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
2
Leg Press
4
4 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Decline Sit Up (Weighted)
2
10-12 reps
RPE 8
5
Seated Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Leg Press
4
4 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Decline Sit Up (Weighted)
2
10-12 reps
RPE 8
5
Seated Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Leg Press
3
3 reps
RPE 8
3
Single Leg Press
2
6 reps
RPE 8
4
Decline Sit Up (Weighted)
2
10-12 reps
RPE 8
5
Lat Pulldown
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Leg Press
4
3 reps
RPE 8
3
Single Leg Press
3
6 reps
RPE 8
4
Decline Sit Up (Weighted)
3
10-12 reps
RPE 8
5
Lat Pulldown
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Leg Press
4
3 reps
RPE 8
3
Single Leg Press
3
6 reps
RPE 8
4
Decline Sit Up (Weighted)
3
10-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Leg Press
4
2 reps
RPE 8
3
Single Leg Press
3
6 reps
RPE 8
4
Decline Sit Up (Weighted)
3
10-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Leg Press
4
2 reps
RPE 8
3
Single Leg Press
3
5 reps
RPE 8
4
Decline Sit Up (Weighted)
3
10-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
12 reps
RPE 6
1B
Hip Adductor (Machine)
2
12 reps
RPE 6
2
Leg Press
3
1 reps
RPE 9
3
Single Leg Press
3
5 reps
RPE 8
4
Decline Sit Up (Weighted)
3
10-12 reps
RPE 8
5
Lat Pulldown
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
5 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
5 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
5 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
5 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
4 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
4 reps
RPE 8
4
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
3
3 reps
RPE 8
4
Floor Press (Barbell)
2
6 reps
RPE 8
5
Hammer Curl
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
3 reps
RPE 8
4
Floor Press (Barbell)
3
6 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
3 reps
RPE 8
4
Floor Press (Barbell)
3
6 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
2 reps
RPE 8
4
Floor Press (Barbell)
3
6 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
4
2 reps
RPE 8
4
Floor Press (Barbell)
3
5 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
3
Bench Press (Barbell)
3
1 reps
RPE 9
4
Floor Press (Barbell)
3
5 reps
RPE 8
5
Hammer Curl
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Sit Up
3
12 reps
RPE 7
3
Shrug (Barbell)
3
10 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
5
Calf Raise (Leg Press)
3
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1A
Hip Abductor (Machine)
2 Sets
15 Reps
@6
1B
Hip Adductor (Machine)
2 Sets
15 Reps
@6
2
Hyperextension
1 Set
10 Reps
@6
3
Deadlift (Barbell)
4 Sets
5 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@8
6
Plank
2 Sets
1-2 mins
@8.5
Day 2
1
Face Pull
1 Set
10 Reps
@6
2
Overhead Press (Barbell)
4 Sets
5 Reps
@8
3
Seated Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7.5
5
Skull Crusher (Barbell)
2 Sets
10-12 Reps
@8
Day 3
1A
Hip Abductor (Machine)
2 Sets
15 Reps
@6
1B
Hip Adductor (Machine)
2 Sets
15 Reps
@6
2
Leg Press
4 Sets
5 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Decline Sit Up (Weighted)
2 Sets
10-12 Reps
@8
5
Seated Row (Cable)
3 Sets
10-12 Reps
@8
Day 4
1
Face Pull
1 Set
10 Reps
@6
2
Single Arm Row (Dumbbell)
1 Set
12 Reps
@6
3
Bench Press (Barbell)
4 Sets
5 Reps
@8
4
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@8
5
Hammer Curl
3 Sets
10-12 Reps
@7.5
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
Day 5
1
Leg Curl
3 Sets
12 Reps
@7
2
Sit Up
3 Sets
12 Reps
@7
3
Shrug (Barbell)
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Calf Raise (Leg Press)
3 Sets
15 Reps
@7