4.0
(1 rating)
Program Description
5 day split, 1 squat, 1 squat variation, 1 deadlift, 1 deadlift variation. 1 bench, 1 bench variation.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Bodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout130 minutes
- CreatedJun 07, 2024 08:09
- Last EditedJun 18, 2025 09:49

Summary
Unleash your strength with the 10-week Strength Powerbuilding program, designed for those ready to elevate their lifting game. Committing to five days a week, you'll engage in a balanced mix of compound and isolation exercises, focusing on both strength and hypertrophy. Each session targets major muscle groups with a variety of movements, including barbell squats, deadlifts, and bench presses, ensuring comprehensive development. Get ready to build muscle, increase power, and transform your physique with this structured and effective training plan!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
RPE 6
-
2
Deadlift (Paused)
1
3
3 reps
6 reps
RPE 6
-
3
Leg Extension
3
RPE 7
4
Seated Hamstring Curl
3
RPE 7
5
Standing Calf Raise
3
RPE 7
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 7
-
2
Deadlift (Paused)
1
3
3 reps
6 reps
RPE 7
-
3
Leg Extension
3
RPE 7
4
Seated Hamstring Curl
3
RPE 7
5
Standing Calf Raise
3
RPE 7
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
RPE 8
-
2
Deadlift (Paused)
1
3
2 reps
6 reps
RPE 7
-
3
Leg Extension
3
RPE 8
4
Seated Hamstring Curl
3
RPE 8
5
Standing Calf Raise
3
RPE 8
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
5 reps
RPE 8
-
2
Deadlift (Paused)
4
5 reps
-
3
Leg Extension
3
RPE 9
4
Seated Hamstring Curl
3
RPE 9
5
Standing Calf Raise
3
RPE 9
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Deadlift (Paused)
3
5 reps
-
3
Leg Extension
2
RPE 6
4
Seated Hamstring Curl
2
RPE 6
5
Standing Calf Raise
2
RPE 6
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
RPE 7
-
2
Deadlift (Paused)
2
2
5 reps
5 reps
RPE 6
RPE 7
3
Hack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Standing Calf Raise
4
8 reps
RPE 7
6
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
3 reps
RPE 8
-
2
Deadlift (Paused)
3
1
5 reps
5 reps
RPE 7
RPE 8
3
Hack Squat
3
8 reps
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Standing Calf Raise
4
8 reps
RPE 7
6
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
2 reps
RPE 8
-
2
Deadlift (Paused)
4
5 reps
-
3
Leg Extension
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
4
8 reps
RPE 8
6
Leg Raise (Captain's Chair)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
1
1 reps
3 reps
3 reps
RPE 8
RPE 7
RPE 8
2
Deadlift (Paused)
4
4 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 9
4
Seated Hamstring Curl
3
-
5
Seated Calf Raise
4
-
6
Leg Raise (Captain's Chair)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Hack Squat
2
8 reps
RPE 7
3
Leg Extension
2
8 reps
RPE 7
4
Standing Calf Raise
4
8 reps
RPE 7
5
Cable Crunch
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
RPE 7
-
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
AMRAP
-
6
High Cable Curls
1
AMRAP
-
7
Deadbugs
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
RPE 7
-
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
AMRAP
-
6
High Cable Curls
1
AMRAP
-
7
Deadbugs
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
RPE 8
-
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Pec Deck (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
1
AMRAP
-
6
High Cable Curls
1
AMRAP
-
7
Deadbugs
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
RPE 8
-
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Pec Deck (Machine)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
1
AMRAP
-
6
High Cable Curls
1
AMRAP
-
7
Deadbugs
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Pull-Up (Weighted)
2
4 reps
RPE 6
3
Chest Supported Row (Machine)
2
8 reps
RPE 9
4
V Bar Pulldown
2
12 reps
RPE 6
5
Preacher Curl (Barbell)
3
8 reps
RPE 6
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6
7
Plank (Weighted)
1
2
1 mins
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
14 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7
Deadbugs
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
14 reps
RPE 7
5
Skull Crusher
3
12 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7
Deadbugs
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher
3
12 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
1 reps
3 reps
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
-
5
Skull Crusher
3
12 reps
RPE 9
6
Hammer Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7
3
Chest Fly (Cable)
2
12 reps
RPE 7
4
Lu Raise
2
14 reps
RPE 7
5
Skull Crusher
2
12 reps
RPE 7
6
Hammer Curl
2
12 reps
RPE 7
7
Deadbugs
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
4 reps
RPE 7
-
2
Pull-Up (Weighted)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4
V Bar Pulldown
3
8 reps
RPE 7
5
Preacher Curl (Barbell)
4
8 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
1
3
12 reps
12 reps
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
1 reps
4 reps
RPE 7
-
2
Pull-Up (Weighted)
4
4 reps
RPE 7
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4
V Bar Pulldown
3
12 reps
RPE 7
5
Preacher Curl (Barbell)
4
8 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
7
Plank (Weighted)
1
2
1 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
1 reps
4 reps
RPE 8
-
2
Pull-Up (Weighted)
4
4 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
V Bar Pulldown
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
4
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Plank (Weighted)
1
2
1 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
1 reps
4 reps
RPE 8
-
2
Pull-Up (Weighted)
4
4 reps
RPE 9
3
Chest Supported Row (Machine)
3
8 reps
RPE 9
4
V Bar Pulldown
3
12 reps
RPE 9
5
Preacher Curl (Barbell)
4
8 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 9
7
Plank (Weighted)
1
2
1 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
3
Leg Extension
2
12 reps
RPE 6
4
Single Leg Hip Thrust
3
10 reps
RPE 6
5
Standing Calf Raise
2
12 reps
RPE 6
6
Side Plank
3
2 mins
-
7
Paloff Presses
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
3 reps
RPE 7
-
2
Pendlay Row
4
6 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
12 reps
RPE 7
5
Preacher Curl (Barbell)
4
10 reps
RPE 7
6
Face Pull
3
10 reps
RPE 7
7
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
1 reps
6 reps
RPE 7
RPE 7
2
Deadlift (Barbell)
1
4
3 reps
3 reps
RPE 8
-
3
Chest Supported Row (Machine)
3
12 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
-
6
Preacher Curl (Barbell)
4
10 reps
RPE 7
7
Face Pull
3
10 reps
RPE 7
8
Standing Calf Raise
3
-
9
Leg Raise (Captain's Chair)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2 reps
2 reps
RPE 8
-
2
Chest Supported Row (Dumbbell)
3
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
4
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
1 reps
3 reps
RPE 8
RPE 7
2
Chest Supported Row (Dumbbell)
3
-
3
Lat Pulldown
3
10 reps
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 9
5
Preacher Curl (Barbell)
4
10 reps
RPE 9
6
Face Pull
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Pendlay Row
2
6 reps
RPE 7
3
Lat Pulldown
2
10 reps
RPE 7
4
Chest Supported Row (Machine)
2
12 reps
RPE 7
5
Preacher Curl (Barbell)
2
10 reps
RPE 7
6
Face Pull
2
10 reps
RPE 7
7
Plank (Weighted)
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
1
1
2 reps
8 reps
8 reps
8 reps
RPE 6
RPE 5
RPE 6
RPE 7
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Single Leg Hip Thrust
4
10 reps
RPE 7
5
Standing Calf Raise
3
12 reps
RPE 7
6
Side Plank
3
2 mins
-
7
Paloff Presses
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
1
1
2 reps
8 reps
8 reps
8 reps
RPE 7
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Single Leg Hip Thrust
4
10 reps
RPE 7
5
Standing Calf Raise
3
12 reps
RPE 7
6
Side Plank
3
2 mins
-
7
Paloff Presses
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
1
2 reps
7 reps
7 reps
RPE 8
RPE 7
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Single Leg Hip Thrust
4
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Side Plank
3
2 mins
-
7
Paloff Presses
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
1
2 reps
7 reps
7 reps
RPE 9
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Single Leg Hip Thrust
4
10 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 9
6
Side Plank
3
2 mins
-
7
Paloff Presses
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
AMRAP
RPE 7
2
Shoulder Press (Machine)
3
8 reps
RPE 6
3
Chest Press (Machine)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5
Tricep Rope Push Down (Cable)
2
8 reps
RPE 6
6
JM Press
2
8 reps
RPE 6
7
Seated Row (Cable)
2
8 reps
RPE 6
8
Alternating Dumbbell Curl
1
RPE 10
9
Push Up
1
RPE 10
10
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
2
1 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
7
Side Plank
3
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
1
1 reps
6 reps
6 reps
RPE 7
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Seated Hamstring Curl
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
7
Side Plank
3
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
1 reps
6 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 8
6
Standing Calf Raise
4
12 reps
RPE 8
7
Side Plank
3
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
1 reps
5 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Seated Hamstring Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
6
Standing Calf Raise
4
12 reps
RPE 9
7
Side Plank
3
20-40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
4
1 reps
5 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Seated Hamstring Curl
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 7
5
Hip Thrust (Barbell)
2
10 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
7
Side Plank
3
20-40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
AMRAP
RPE 7
2
Shoulder Press (Machine)
4
8 reps
RPE 7
3
Chest Press (Machine)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7
6
JM Press
3
8 reps
RPE 7
7
Seated Row (Cable)
3
8 reps
RPE 7
8
Alternating Dumbbell Curl
3
RPE 10
9
Push Up
3
RPE 10
10
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
AMRAP
RPE 7
2
Shoulder Press (Machine)
4
8 reps
RPE 7
3
Chest Press (Machine)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7
6
JM Press
3
8 reps
RPE 7
7
Seated Row (Cable)
3
8 reps
RPE 7
8
Alternating Dumbbell Curl
3
RPE 10
9
Push Up
3
RPE 10
10
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
AMRAP
RPE 7
2
Shoulder Press (Machine)
4
8 reps
RPE 8
3
Chest Press (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
6
JM Press
3
8 reps
RPE 8
7
Seated Row (Cable)
3
8 reps
RPE 8
8
Alternating Dumbbell Curl
3
RPE 10
9
Push Up
3
RPE 10
10
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
AMRAP
RPE 7
2
Shoulder Press (Machine)
4
8 reps
RPE 9
3
Chest Press (Machine)
4
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
JM Press
3
8 reps
RPE 9
7
Seated Row (Cable)
3
8 reps
RPE 9
8
Alternating Dumbbell Curl
3
RPE 10
9
Push Up
3
RPE 10
10
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 6
-
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 6
-
4
Tricep Rope Push Down (Cable)
1
1
RPE 6
-
5
High Cable Curls
1
1
RPE 6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1 reps
RPE 7
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Incline Chest Press (Machine)
4
10 reps
RPE 7
4
Reverse Grip Pulldown
3
14 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
8
Preacher Curl (Barbell)
2
8 reps
RPE 10
9
Deficit Push Up
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1 reps
RPE 7
2
Overhead Press (Barbell)
4
4 reps
RPE 7
3
Incline Chest Press (Machine)
4
10 reps
RPE 7
4
Reverse Grip Pulldown
3
14 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
8
Preacher Curl (Barbell)
2
8 reps
RPE 10
9
Deficit Push Up
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1 reps
RPE 8
RPE 7
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Incline Chest Press (Machine)
4
10 reps
RPE 8
4
Reverse Grip Pulldown
3
14 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
8
Preacher Curl (Barbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
1 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
4
4 reps
RPE 8
3
Incline Chest Press (Machine)
4
10 reps
RPE 9
4
Reverse Grip Pulldown
3
14 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
8
Preacher Curl (Barbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1 reps
RPE 9
RPE 9
2
Overhead Press (Barbell)
2
4 reps
RPE 7
3
Incline Chest Press (Machine)
2
10 reps
RPE 7
4
Reverse Grip Pulldown
2
14 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
8 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 7
8
Preacher Curl (Barbell)
2
8 reps
RPE 10
9
Deficit Push Up
2
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)1 Set
3 Sets
3 Reps
6 Reps
@6
-
2
Deadlift (Paused)1 Set
3 Sets
3 Reps
6 Reps
@6
-
3
Leg Extension3 Sets
@7
4
Seated Hamstring Curl3 Sets
@7
5
Standing Calf Raise3 Sets
@7
6
Cable Crunch3 Sets
-
Day 4
1
Squat (Paused)1 Set
2 Sets
1 Set
1 Set
2 Reps
8 Reps
8 Reps
8 Reps
@6
@5
@6
@7
2
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
@7
3
Leg Extension3 Sets
12 Reps
@8
4
Single Leg Hip Thrust4 Sets
10 Reps
@7
5
Standing Calf Raise3 Sets
12 Reps
@7
6
Side Plank3 Sets
2 mins
-
7
Paloff Presses3 Sets
8 Reps
-
Day 5
1
Bench Press (Close Grip)2 Sets
AMRAP
@7
2
Shoulder Press (Machine)4 Sets
8 Reps
@7
3
Chest Press (Machine)4 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)4 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)3 Sets
8 Reps
@7
6
JM Press3 Sets
8 Reps
@7
7
Seated Row (Cable)3 Sets
8 Reps
@7
8
Alternating Dumbbell Curl3 Sets
@10
9
Push Up3 Sets
@10
10
Cable Crunch3 Sets
-
Day 2
1
Bench Press (Barbell)1 Set
4 Sets
5 Reps
@7
-
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@7
3
Pec Deck (Machine)3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)1 Set
AMRAP
-
6
High Cable Curls1 Set
AMRAP
-
7
Deadbugs3 Sets
15 Reps
-
Day 3
1
Deadlift (Barbell)1 Set
4 Sets
1 Reps
4 Reps
@7
-
2
Pull-Up (Weighted)4 Sets
4 Reps
@7
3
Chest Supported Row (Machine)3 Sets
8 Reps
@7
4
V Bar Pulldown3 Sets
8 Reps
@7
5
Preacher Curl (Barbell)4 Sets
8 Reps
@7
6
Rear Delt Fly (Dumbbell)1 Set
3 Sets
12 Reps
12 Reps
@7
-