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12 week intermediate PL Prep

by Ethan M.

Program Description

Building a strong base with a Matt Vena inspired progression scheme. Solid base of strength work while also including plenty of accessory/hypertrophy work. The main accessories are made for lifters aiming for more muscular and technique changes. Swaps for your personal weak points can be great as well, Such as snatch grip deadlifts as opposed to RDLs, Tempo squats in place of the high bar squats, or even other bench accesories like close grip or Spotto on either the Larson press or long pause bench day. This program is meant to be leading you into a powerlifting meet/test day, with a proper powerlifting peak while maintaining muscle hypertrophy especially in the back and shoulders. I've included a variety of RPE and Percentage based structure to allow for some auto regulation such as with the tempo bench on day 2. Overall, don't grossly overestimate your 1rms going into this program, ideally use something you've hit in a meet. If you hit previous 1rms for RPE 8 singles use those for the new calculations. (BE SURE IT WAS TRULY AN RPE 8 IF YOU DO THIS). This most likely happens with newer lifters as well as people going up one or more weight classes. Overall, enjoy this well thought out program combining strength and hypertrophy, Leading into a meet!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 20, 2026 03:04
  • Last Edited
    Mar 09, 2026 02:09
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.1%
Glutes
12.1%
Hamstrings
12.1%
Triceps
11.7%
Front Delts
10.2%
Chest
7.8%
Abs
6.9%
Biceps
5.4%
Upper Back
4.9%
Lats
4.4%
Middle Delts
3.6%
Adductors
3.2%
Lower Back
2.9%
Forearms
1.8%
Rear Delts
1.1%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
66% 1RM of Bench Press (Barbell)
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
4 reps
73%
4
High Bar Squat (Barbell)
3
2 reps
70% 1RM of Squat (Barbell)
5
Hammer Curl (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
7
Cable Crunch
2
15-20 reps
RPE 10
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
66% 1RM of Bench Press (Barbell)
2
Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
5 reps
73%
4
High Bar Squat (Barbell)
3
3 reps
70% 1RM of Squat (Barbell)
5
Hammer Curl (Dumbbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
7
Cable Crunch
2
15-20 reps
RPE 10
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
66% 1RM of Bench Press (Barbell)
2
Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
6 reps
73%
4
High Bar Squat (Barbell)
3
4 reps
70% 1RM of Squat (Barbell)
5
Hammer Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
7
Cable Crunch
2
15-20 reps
RPE 10
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
69% 1RM of Bench Press (Barbell)
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
4 reps
76%
4
High Bar Squat (Barbell)
3
2 reps
73% 1RM of Squat (Barbell)
5
Hammer Curl (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
7
Cable Crunch
2
15-20 reps
RPE 10
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
69% 1RM of Bench Press (Barbell)
2
Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
5 reps
76%
4
High Bar Squat (Barbell)
3
3 reps
73% 1RM of Squat (Barbell)
5
Hammer Curl (Dumbbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
7
Cable Crunch
2
15-20 reps
RPE 10
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
69% 1RM of Bench Press (Barbell)
2
Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
6 reps
76%
4
High Bar Squat (Barbell)
3
4 reps
73% 1RM of Squat (Barbell)
5
Hammer Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
7
Cable Crunch
2
15-20 reps
RPE 10
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
72% 1RM of Bench Press (Barbell)
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
4 reps
79%
4
High Bar Squat (Barbell)
3
2 reps
76% 1RM of Squat (Barbell)
5
Hammer Curl (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
7
Cable Crunch
2
15-20 reps
RPE 10
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
72% 1RM of Bench Press (Barbell)
2
Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
5 reps
79%
4
High Bar Squat (Barbell)
3
3 reps
76% 1RM of Squat (Barbell)
5
Hammer Curl (Dumbbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
7
Cable Crunch
2
15-20 reps
RPE 10
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
72% 1RM of Bench Press (Barbell)
2
Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
6 reps
79%
4
High Bar Squat (Barbell)
3
4 reps
76% 1RM of Squat (Barbell)
5
Hammer Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 10
RPE 8
7
Cable Crunch
2
15-20 reps
RPE 10
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
5
6 reps
76% 1RM of Bench Press (Barbell)
2
Squat (Barbell)
1
1 reps
RPE 6
3
Squat (Barbell)
3
4 reps
81%
4
High Bar Squat (Barbell)
3
2 reps
78% 1RM of Squat (Barbell)
5
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 10
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
5
6 reps
78% 1RM of Bench Press (Barbell)
2
Squat (Barbell)
1
1 reps
RPE 6
3
Squat (Barbell)
3
4 reps
83%
4
High Bar Squat (Barbell)
3
2 reps
78% 1RM of Squat (Barbell)
5
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 10
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
70%
2
Bench Press (Barbell)
5
2 reps
75%
3
Deadlift (Barbell)
3
2 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
RPE 6
2
Deadlift (Barbell)
3
4 reps
70%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
4
T-Bar Row
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
7
High-Low Cable Rotation
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
RPE 6
2
Deadlift (Barbell)
3
5 reps
70%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
4
T-Bar Row
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
7
High-Low Cable Rotation
2
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
RPE 6
2
Deadlift (Barbell)
3
6 reps
70%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
T-Bar Row
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
7
High-Low Cable Rotation
2
14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
RPE 6
2
Deadlift (Barbell)
3
4 reps
73%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
4
T-Bar Row
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
7
High-Low Cable Rotation
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
RPE 6
2
Deadlift (Barbell)
3
5 reps
73%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
4
T-Bar Row
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
7
High-Low Cable Rotation
2
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
RPE 6
2
Deadlift (Barbell)
3
6 reps
73%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
T-Bar Row
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
7
High-Low Cable Rotation
2
14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
RPE 6
2
Deadlift (Barbell)
3
4 reps
76%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
4
T-Bar Row
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
7
High-Low Cable Rotation
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
RPE 6
2
Deadlift (Barbell)
3
5 reps
76%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
4
T-Bar Row
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
7
High-Low Cable Rotation
2
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
RPE 6
2
Deadlift (Barbell)
3
6 reps
76%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
T-Bar Row
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
7
High-Low Cable Rotation
2
14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
RPE 6
2
Deadlift (Barbell)
1
1 reps
RPE 6
3
Deadlift (Barbell)
4
4 reps
78%
4
T-Bar Row
1
1
8 reps
8 reps
RPE 10
RPE 8
5
Lat Pulldown
1
8 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
RPE 6
2
Deadlift (Barbell)
1
1 reps
RPE 6
3
Deadlift (Barbell)
4
4 reps
80%
4
T-Bar Row
1
8 reps
RPE 10
5
Lat Pulldown
1
8 reps
RPE 10
6
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
60%
2
Bench Press (Barbell)
3
2 reps
70%
3
Deadlift (Barbell)
2
2 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Long Pause Bench Press
2
2 reps
74% 1RM of Bench Press (Barbell)
4
Squat (Barbell)
1
1 reps
RPE 6
5
Squat (Barbell)
3
2 reps
78%
6
Squat (Paused)
2
2 reps
74% 1RM of Squat (Barbell)
7
Lu Raise
1
1
15-20 reps
15-20 reps
RPE 10
RPE 8
8
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
9
Preacher Curl (Machine)
1
1
8 reps
8 reps
RPE 10
RPE 8
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
78%
3
Long Pause Bench Press
2
3 reps
74% 1RM of Bench Press (Barbell)
4
Squat (Barbell)
1
1 reps
RPE 7
5
Squat (Barbell)
3
3 reps
78%
6
Squat (Paused)
2
3 reps
74% 1RM of Squat (Barbell)
7
Lu Raise
1
1
15-20 reps
15-20 reps
RPE 10
RPE 8
8
Overhead Tricep Extension (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
9
Preacher Curl (Machine)
1
1
9 reps
9 reps
RPE 10
RPE 8
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
78%
3
Long Pause Bench Press
2
4 reps
74% 1RM of Bench Press (Barbell)
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
4 reps
78%
6
Squat (Paused)
2
4 reps
74% 1RM of Squat (Barbell)
7
Lu Raise
1
1
15-20 reps
15-20 reps
RPE 10
RPE 8
8
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
9
Preacher Curl (Machine)
1
1
10 reps
10 reps
RPE 10
RPE 8
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
81%
3
Long Pause Bench Press
2
2 reps
77% 1RM of Bench Press (Barbell)
4
Squat (Barbell)
1
1 reps
RPE 6
5
Squat (Barbell)
3
2 reps
81%
6
Squat (Paused)
2
2 reps
77% 1RM of Squat (Barbell)
7
Lu Raise
1
1
15-20 reps
15-20 reps
RPE 10
RPE 8
8
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
9
Preacher Curl (Machine)
1
1
8 reps
8 reps
RPE 10
RPE 8
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
81%
3
Long Pause Bench Press
2
3 reps
77% 1RM of Bench Press (Barbell)
4
Squat (Barbell)
1
1 reps
RPE 7
5
Squat (Barbell)
3
3 reps
81%
6
Squat (Paused)
2
3 reps
77% 1RM of Squat (Barbell)
7
Lu Raise
1
1
15-20 reps
15-20 reps
RPE 10
RPE 8
8
Overhead Tricep Extension (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
9
Preacher Curl (Machine)
1
1
9 reps
9 reps
RPE 10
RPE 8
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
81%
3
Long Pause Bench Press
2
4 reps
77% 1RM of Bench Press (Barbell)
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
4 reps
81%
6
Squat (Paused)
2
4 reps
77% 1RM of Squat (Barbell)
7
Lu Raise
1
1
15-20 reps
15-20 reps
RPE 10
RPE 8
8
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
9
Preacher Curl (Machine)
1
1
10 reps
10 reps
RPE 10
RPE 8
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
84%
3
Long Pause Bench Press
2
2 reps
80% 1RM of Bench Press (Barbell)
4
Squat (Barbell)
1
1 reps
RPE 6
5
Squat (Barbell)
3
2 reps
84%
6
Squat (Paused)
2
2 reps
80% 1RM of Squat (Barbell)
7
Lu Raise
1
1
15-20 reps
15-20 reps
RPE 10
RPE 8
8
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
9
Preacher Curl (Machine)
1
1
8 reps
8 reps
RPE 10
RPE 8
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
84%
3
Long Pause Bench Press
2
3 reps
80% 1RM of Bench Press (Barbell)
4
Squat (Barbell)
1
1 reps
RPE 7
5
Squat (Barbell)
3
3 reps
84%
6
Squat (Paused)
2
3 reps
80% 1RM of Squat (Barbell)
7
Lu Raise
1
1
15-20 reps
15-20 reps
RPE 10
RPE 8
8
Overhead Tricep Extension (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
9
Preacher Curl (Machine)
1
1
9 reps
9 reps
RPE 10
RPE 8
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
84%
3
Long Pause Bench Press
2
4 reps
80% 1RM of Bench Press (Barbell)
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
4 reps
84%
6
Squat (Paused)
2
4 reps
80% 1RM of Squat (Barbell)
7
Lu Raise
1
1
15-20 reps
15-20 reps
RPE 10
RPE 8
8
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
9
Preacher Curl (Machine)
1
1
10 reps
10 reps
RPE 10
RPE 8
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
86%
3
Long Pause Bench Press
2
2 reps
82% 1RM of Bench Press (Barbell)
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
2 reps
86%
6
Squat (Paused)
2
2 reps
82% 1RM of Squat (Barbell)
7
Lu Raise
1
15-20 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
9
Preacher Curl (Machine)
1
8 reps
RPE 10
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
88%
3
Long Pause Bench Press
2
2 reps
84% 1RM of Bench Press (Barbell)
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
2 reps
88%
6
Squat (Paused)
2
2 reps
84% 1RM of Squat (Barbell)
7
Overhead Tricep Extension (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
8
Preacher Curl (Machine)
1
8 reps
RPE 10
* 1RM of Bench Press (Barbell), Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
78%
3
Deadlift (Paused)
2
2 reps
74% 1RM of Deadlift (Barbell)
4
Wide Grip Lat Pulldown
1
1
8 reps
8 reps
RPE 10
RPE 8
5
Kroc Row
2
10-15 reps
RPE 10
6
Seated Overhead Press (Barbell)
2
6 reps
RPE 7
7
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 10
RPE 8
8
Zottman Curl
1
1
8 reps
8 reps
RPE 10
RPE 8
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
78%
3
Deadlift (Paused)
2
3 reps
74% 1RM of Deadlift (Barbell)
4
Wide Grip Lat Pulldown
1
1
9 reps
9 reps
RPE 10
RPE 8
5
Kroc Row
2
10-15 reps
RPE 10
6
Seated Overhead Press (Barbell)
2
7 reps
RPE 7
7
Bicep Curl (Cable)
1
1
7 reps
7 reps
RPE 10
RPE 8
8
Zottman Curl
1
1
9 reps
9 reps
RPE 10
RPE 8
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
78%
3
Deadlift (Paused)
2
4 reps
74% 1RM of Deadlift (Barbell)
4
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 10
RPE 8
5
Kroc Row
2
10-15 reps
RPE 10
6
Seated Overhead Press (Barbell)
2
8 reps
RPE 7
7
Bicep Curl (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
8
Zottman Curl
1
1
10 reps
10 reps
RPE 10
RPE 8
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
81%
3
Deadlift (Paused)
2
2 reps
77% 1RM of Deadlift (Barbell)
4
Wide Grip Lat Pulldown
1
1
8 reps
8 reps
RPE 10
RPE 8
5
Kroc Row
2
10-15 reps
RPE 10
6
Seated Overhead Press (Barbell)
2
6 reps
RPE 7
7
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 10
RPE 8
8
Zottman Curl
1
1
8 reps
8 reps
RPE 10
RPE 8
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
81%
3
Deadlift (Paused)
2
3 reps
77% 1RM of Deadlift (Barbell)
4
Wide Grip Lat Pulldown
1
1
9 reps
9 reps
RPE 10
RPE 8
5
Kroc Row
2
10-15 reps
RPE 10
6
Seated Overhead Press (Barbell)
2
7 reps
RPE 7
7
Bicep Curl (Cable)
1
1
7 reps
7 reps
RPE 10
RPE 8
8
Zottman Curl
1
1
9 reps
9 reps
RPE 10
RPE 8
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
81%
3
Deadlift (Paused)
2
4 reps
77% 1RM of Deadlift (Barbell)
4
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 10
RPE 8
5
Kroc Row
2
10-15 reps
RPE 10
6
Seated Overhead Press (Barbell)
2
8 reps
RPE 7
7
Bicep Curl (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
8
Zottman Curl
1
1
10 reps
10 reps
RPE 10
RPE 8
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
2 reps
84%
3
Deadlift (Paused)
2
2 reps
80% 1RM of Deadlift (Barbell)
4
Wide Grip Lat Pulldown
1
1
8 reps
8 reps
RPE 10
RPE 8
5
Kroc Row
2
10-15 reps
RPE 10
6
Seated Overhead Press (Barbell)
2
6 reps
RPE 7
7
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 10
RPE 8
8
Zottman Curl
1
1
8 reps
8 reps
RPE 10
RPE 8
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
84%
3
Deadlift (Paused)
2
3 reps
80% 1RM of Deadlift (Barbell)
4
Wide Grip Lat Pulldown
1
1
9 reps
9 reps
RPE 10
RPE 8
5
Kroc Row
2
10-15 reps
RPE 10
6
Seated Overhead Press (Barbell)
2
7 reps
RPE 7
7
Bicep Curl (Cable)
1
1
7 reps
7 reps
RPE 10
RPE 8
8
Zottman Curl
1
1
9 reps
9 reps
RPE 10
RPE 8
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
84%
3
Deadlift (Paused)
2
4 reps
80% 1RM of Deadlift (Barbell)
4
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 10
RPE 8
5
Kroc Row
2
10-15 reps
RPE 10
6
Seated Overhead Press (Barbell)
2
8 reps
RPE 7
7
Bicep Curl (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
8
Zottman Curl
1
1
10 reps
10 reps
RPE 10
RPE 8
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
2 reps
86%
3
Deadlift (Paused)
2
2 reps
82% 1RM of Deadlift (Barbell)
4
Wide Grip Lat Pulldown
1
1
8 reps
8 reps
RPE 10
RPE 8
5
Seated Overhead Press (Barbell)
2
6 reps
RPE 7
6
Bicep Curl (Cable)
1
8 reps
RPE 10
7
Zottman Curl
1
10 reps
RPE 10
* 1RM of Deadlift (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
2 reps
88%
3
Deadlift (Paused)
2
2 reps
84% 1RM of Deadlift (Barbell)
4
Wide Grip Lat Pulldown
1
8 reps
RPE 10
5
Seated Overhead Press (Barbell)
1
6 reps
RPE 7
6
Bicep Curl (Cable)
1
8 reps
RPE 10
7
Zottman Curl
1
10 reps
RPE 10
* 1RM of Deadlift (Barbell)
Week 1
1 / 12 Weeks
Day 1
1
Larsen Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
66% 1RM of Bench Press (Barbell)
66% 1RM of Bench Press (Barbell)
66% 1RM of Bench Press (Barbell)
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@8
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
73%
73%
73%
4
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
70% 1RM of Squat (Barbell)
70% 1RM of Squat (Barbell)
70% 1RM of Squat (Barbell)
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@10
@8
@8
@8
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@8
@8
7
Cable Crunch
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
Day 2
1
Tempo Bench Press
1 Set
1 Set
1 Set
1 Reps
2 Reps
2 Reps
@6
@6
@6
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
70%
70%
70%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@6
@6
4
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@8
@8
5
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@8
@8
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@10
@8
@8
@8
7
High-Low Cable Rotation
1 Set
1 Set
12 Reps
12 Reps
@7
@7
Day 3
1
Bench Press (Barbell)
1 Set
1 Reps
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
78%
78%
78%
3
Long Pause Bench Press
1 Set
1 Set
2 Reps
2 Reps
74% 1RM of Bench Press (Barbell)
74% 1RM of Bench Press (Barbell)
4
Squat (Barbell)
1 Set
1 Reps
@6
5
Squat (Barbell)
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
78%
78%
78%
6
Squat (Paused)
1 Set
1 Set
2 Reps
2 Reps
74% 1RM of Squat (Barbell)
74% 1RM of Squat (Barbell)
7
Lu Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@8
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
8 Reps
8 Reps
@10
@8
9
Preacher Curl (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Reps
@6
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
78%
78%
78%
3
Deadlift (Paused)
1 Set
1 Set
2 Reps
2 Reps
74% 1RM of Deadlift (Barbell)
74% 1RM of Deadlift (Barbell)
4
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@10
@8
5
Kroc Row
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
6
Seated Overhead Press (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@7
@7
7
Bicep Curl (Cable)
1 Set
1 Set
6 Reps
6 Reps
@10
@8
8
Zottman Curl
1 Set
1 Set
8 Reps
8 Reps
@10
@8