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Powerbuilding Phase 1

by Philémon Berstel-Da Silva
1 athletes joined

Program Description

Powerbuilding Phase 1

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 13, 2025 02:50
  • Last Edited
    Dec 13, 2025 05:35
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.5%
Glutes
10.5%
Quadriceps
9.9%
Upper Back
9.9%
Triceps
9.8%
Front Delts
9.2%
Abs
6.7%
Chest
6.5%
Biceps
5.6%
Lats
5.2%
Middle Delts
4.2%
Lower Back
3.5%
Calves
2.6%
Adductors
2%
Rear Delts
1.5%
Forearms
1.4%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
5 reps
8 reps
35%
50%
60%
70%
80%
70%
2
Military Press (Barbell)
1
1
3
6 reps
4 reps
8 reps
35%
50%
70%
3
Reverse Hyperextension
1
6 reps
40%
4
Reverse Hyperextension
3
8-10 reps
70%
5
T-Bar Row
1
6 reps
40%
6
T-Bar Row
3
12-15 reps
65%
7
Hammer Curl (Dumbbell)
3
20-25 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
3 reps
35%
50%
60%
70%
80%
2
Squat (Paused)
1
1
2
6 reps
4 reps
8 reps
35%
50%
70%
3
Reverse Hyperextension
3
12-15 reps
65%
4
Lying Leg Curl
1
6 reps
50%
5
Lying Leg Curl
3
6-8 reps
80%
6
Calf Raise (Machine)
1
6 reps
45%
7
Calf Raise (Machine)
3
8-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
8 reps
6 reps
35%
50%
60%
70%
77.5%
75%
2
Military Press (Barbell)
1
1
3
6 reps
4 reps
8 reps
35%
50%
72.5%
3
Reverse Hyperextension
1
6 reps
40%
4
Reverse Hyperextension
3
8-10 reps
70%
5
T-Bar Row
1
6 reps
40%
6
T-Bar Row
3
12-15 reps
65%
7
Hammer Curl (Dumbbell)
3
20-25 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
1 reps
3 reps
45%
57.5%
70%
82.5%
92.5%
80%
2
Squat (Paused)
1
1
2
6 reps
4 reps
8 reps
35%
50%
70%
3
Reverse Hyperextension
3
12-15 reps
65%
4
Lying Leg Curl
1
6 reps
50%
5
Lying Leg Curl
3
6-8 reps
80%
6
Calf Raise (Machine)
1
6 reps
45%
7
Calf Raise (Machine)
3
8-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
3 reps
4 reps
40%
55%
65%
75%
87.5%
80%
2
Military Press (Barbell)
1
1
3
6 reps
4 reps
8 reps
37.5%
55%
75%
3
Reverse Hyperextension
1
6 reps
40%
4
Reverse Hyperextension
3
8-10 reps
72.5%
5
T-Bar Row
1
6 reps
40%
6
T-Bar Row
3
12-15 reps
65%
7
Hammer Curl (Dumbbell)
3
20-25 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
4 reps
35%
50%
60%
70%
80%
2
Squat (Paused)
1
1
2
6 reps
4 reps
8 reps
30%
45%
60%
3
Reverse Hyperextension
3
12-15 reps
60%
4
Lying Leg Curl
1
6 reps
45%
5
Lying Leg Curl
3
6-8 reps
75%
6
Calf Raise (Machine)
1
6 reps
45%
7
Calf Raise (Machine)
3
8-10 reps
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
3 reps
2 reps
40%
55%
67.5%
80%
90%
85%
2
Military Press (Barbell)
1
1
4
6 reps
4 reps
8 reps
35%
50%
70%
3
Reverse Hyperextension
1
6 reps
40%
4
Reverse Hyperextension
3
8-10 reps
72.5%
5
T-Bar Row
1
6 reps
40%
6
T-Bar Row
3
12-15 reps
65%
7
Hammer Curl (Dumbbell)
3
20-25 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
5 reps
35%
50%
60%
70%
80%
2
Squat (Paused)
1
1
2
6 reps
4 reps
8 reps
35%
50%
70%
3
Reverse Hyperextension
3
12-15 reps
65%
4
Lying Leg Curl
1
6 reps
50%
5
Lying Leg Curl
3
6-8 reps
82.5%
6
Calf Raise (Machine)
1
6 reps
45%
7
Calf Raise (Machine)
3
8-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
2 reps
45%
57.5%
70%
82.5%
92.5%
2
Squat (Barbell)
1
10 mins
100%
3
Military Press (Barbell)
1
1
3
6 reps
4 reps
6 reps
40%
60%
80%
4
Reverse Hyperextension
3
8-10 reps
70%
5
Reverse Hyperextension
1
6 reps
40%
6
T-Bar Row
1
6 reps
40%
7
T-Bar Row
3
12-15 reps
65%
8
Hammer Curl (Dumbbell)
3
20-25 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
40%
55%
67.5%
80%
2
Squat (Low Bar)
1
AMRAP
90%
3
Lat Pulldown (Single Arm)
1
2
6 reps
12 reps
37.5%
62.5%
4
Incline Curl (Dumbbell)
4
12 reps
62.5%
5
Calf Raise (Machine)
1
3
6 reps
12 reps
37.5%
62.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
3 reps
30%
45%
55%
65%
75%
2
Squat (Paused)
1
1
2
6 reps
4 reps
6 reps
30%
45%
60%
3
Lying Leg Curl
1
6 reps
40%
4
Lying Leg Curl
2
6-8 reps
70%
5
Calf Raise (Machine)
1
6 reps
35%
6
Calf Raise (Machine)
3
8-10 reps
60%
7
Hanging Leg Raise
2
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
4 reps
35%
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
3 reps
10 reps
40%
52.5%
65%
75%
87.5%
67.5%
3
Hip Abductor (Machine)
3
15-20 reps
60%
4
Lat Pulldown
1
6 reps
50%
5
Lat Pulldown
3
5-8 reps
80%
6
Calf Raise (Machine)
1
6 reps
45%
7
Calf Raise (Machine)
3
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
2 reps
40%
55%
70%
80%
90%
2
Bench Press (Barbell)
3
6 reps
77.5%
3
Underhand Lat Pulldown
1
6 reps
45%
4
Underhand Lat Pulldown
3
8-10 reps
72.5%
5
Arnold Press
1
6 reps
42.5%
6
Arnold Press
2
10-12 reps
70%
7
Chest Supported Row (Dumbbell)
1
6 reps
40%
8
Chest Supported Row (Dumbbell)
2
12-15 reps
65%
9
Face Pull
2
15-20 reps
60%
10
Lateral Raise (Dumbbell)
2
15-20 reps
55%
11
Concentration Curl
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
6 reps
4 reps
3 reps
2 reps
2 reps
40%
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
6 reps
8 reps
35%
50%
60%
70%
80%
72.5%
3
Hip Abductor (Machine)
3
15-20 reps
60%
4
Lat Pulldown
1
6 reps
50%
5
Lat Pulldown
3
5-8 reps
80%
6
Calf Raise (Machine)
1
6 reps
45%
7
Calf Raise (Machine)
3
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
6 reps
4 reps
3 reps
6 reps
35%
47.5%
60%
77.5%
2
Underhand Lat Pulldown
1
6 reps
45%
3
Underhand Lat Pulldown
3
8-10 reps
72.5%
4
Arnold Press
1
6 reps
42.5%
5
Arnold Press
2
10-12 reps
70%
6
Chest Supported Row (Dumbbell)
1
6 reps
40%
7
Chest Supported Row (Dumbbell)
2
12-15 reps
65%
8
Face Pull
2
15-20 reps
60%
9
Lateral Raise (Dumbbell)
2
15-20 reps
55%
10
Concentration Curl
3
12-15 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
3 reps
37.5%
52.5%
62.5%
72.5%
85%
2
Bench Press (Barbell)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
4 reps
6 reps
40%
52.5%
65%
75%
87.5%
80%
3
Hip Abductor (Machine)
3
15-20 reps
60%
4
Lat Pulldown
1
6 reps
50%
5
Lat Pulldown
3
5-8 reps
80%
6
Calf Raise (Machine)
1
6 reps
45%
7
Calf Raise (Machine)
3
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
6 reps
4 reps
3 reps
7 reps
35%
47.5%
60%
77.5%
2
Underhand Lat Pulldown
1
6 reps
42.5%
3
Underhand Lat Pulldown
3
8-10 reps
67.5%
4
Arnold Press
1
6 reps
37.5%
5
Arnold Press
2
10-12 reps
62.5%
6
Chest Supported Row (Dumbbell)
1
6 reps
35%
7
Chest Supported Row (Dumbbell)
2
12-15 reps
57.5%
8
Face Pull
2
15-20 reps
57.5%
9
Lateral Raise (Dumbbell)
2
15-20 reps
50%
10
Concentration Curl
3
12-15 reps
62.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
4
6 reps
4 reps
3 reps
2 reps
2 reps
35%
45%
55%
65%
75%
2
Bench Press (Barbell)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
3 reps
4 reps
40%
55%
67.5%
80%
90%
80%
3
Hip Abductor (Machine)
3
15-20 reps
60%
4
Lat Pulldown
1
6 reps
50%
5
Lat Pulldown
3
3-5 reps
82.5%
6
Calf Raise (Machine)
1
6 reps
45%
7
Calf Raise (Machine)
3
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
6 reps
4 reps
3 reps
7 reps
35%
50%
65%
77.5%
2
Underhand Lat Pulldown
1
6 reps
45%
3
Underhand Lat Pulldown
3
8-10 reps
72.5%
4
Arnold Press
1
6 reps
42.5%
5
Arnold Press
2
10-12 reps
70%
6
Chest Supported Row (Dumbbell)
1
6 reps
40%
7
Chest Supported Row (Dumbbell)
2
12-15 reps
65%
8
Face Pull
2
15-20 reps
62.5%
9
Lateral Raise (Dumbbell)
2
15-20 reps
55%
10
Concentration Curl
3
12-15 reps
67.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
4 reps
35%
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
2 reps
2 reps
45%
57.5%
70%
82.5%
92.5%
87.5%
3
Hip Abductor (Machine)
3
15-20 reps
60%
4
Lat Pulldown
1
6 reps
50%
5
Lat Pulldown
3
3-5 reps
82.5%
6
Calf Raise (Machine)
1
6 reps
45%
7
Calf Raise (Machine)
3
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
40%
55%
67.5%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Lying Leg Curl
1
6 reps
45%
4
Lying Leg Curl
3
8-10 reps
72.5%
5
Lateral Raise (Dumbbell)
2
15-20 reps
60%
6
Tricep Extension (Cable)
1
3
6 reps
12 reps
37.5%
62.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
72.5%
2
Underhand Lat Pulldown
1
6 reps
40%
3
Underhand Lat Pulldown
2
8-10 reps
67.5%
4
Military Press (Barbell)
1
1
6 reps
4 reps
37.5%
52.5%
5
Military Press (Barbell)
2
4 reps
75%
6
Chest Supported Row (Dumbbell)
1
6 reps
35%
7
Chest Supported Row (Dumbbell)
2
12-15 reps
55%
8A
Face Pull
2
15-20 reps
55%
8B
Lateral Raise (Dumbbell)
2
15-20 reps
45%
9A
Concentration Curl
2
12-15 reps
60%
9B
Tricep Extension (Cable)
2
12-15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
4 reps
35%
50%
60%
70%
80%
2
Dip (Assisted)
1
1
3
6 reps
4 reps
8 reps
35%
50%
72.5%
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
1
6 reps
40%
5
Pullover (Dumbbell)
3
12-15 reps
62.5%
6
Incline Curl (Dumbbell)
1
6 reps
40%
7
Incline Curl (Dumbbell)
3
12-15 reps
65%
8
Face Pull
4
15-20 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
6 reps
35%
45%
55%
65%
75%
2
Romanian Deadlift (Barbell)
1
1
6 reps
4 reps
30%
50%
3
Romanian Deadlift (Barbell)
2
10-12 reps
65%
4
Leg Extension
1
6 reps
40%
5
Leg Extension
3
12-15 reps
65%
6
Calf Raise (Machine)
3
15-20 reps
60%
7
Hip Abductor (Machine)
3
15-20 reps
60%
8
Abs Crunch (Machine)
3
12-15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
6 reps
4 reps
3 reps
2 reps
4 reps
35%
50%
60%
70%
80%
2
Dip (Assisted)
1
1
3
6 reps
4 reps
8 reps
35%
50%
72.5%
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
1
6 reps
40%
5
Pullover (Dumbbell)
3
12-15 reps
62.5%
6
Incline Curl (Dumbbell)
1
6 reps
40%
7
Incline Curl (Dumbbell)
3
12-15 reps
65%
8
Face Pull
4
15-20 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
6 reps
35%
45%
55%
65%
75%
2
Romanian Deadlift (Barbell)
1
1
6 reps
4 reps
30%
50%
3
Romanian Deadlift (Barbell)
2
10-12 reps
65%
4
Leg Extension
1
6 reps
40%
5
Leg Extension
3
12-15 reps
65%
6
Calf Raise (Machine)
3
15-20 reps
60%
7
Hip Abductor (Machine)
3
15-20 reps
60%
8
Abs Crunch (Machine)
3
12-15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
6 reps
35%
50%
60%
70%
77.5%
2
Dip (Assisted)
1
1
3
6 reps
4 reps
8 reps
35%
50%
72.5%
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
1
6 reps
40%
5
Pullover (Dumbbell)
3
12-15 reps
65%
6
Incline Curl (Dumbbell)
1
6 reps
40%
7
Incline Curl (Dumbbell)
3
12-15 reps
65%
8
Face Pull
4
15-20 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
1 reps
7 reps
42.5%
57.5%
72.5%
82.5%
95%
75%
2
Leg Extension
1
6 reps
40%
3
Leg Extension
3
12-15 reps
62.5%
4
Calf Raise (Machine)
3
15-20 reps
57.5%
5
Hip Abductor (Machine)
3
15-20 reps
57.5%
6
Abs Crunch (Machine)
3
12-15 reps
62.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
6 reps
4 reps
3 reps
2 reps
6 reps
35%
50%
60%
70%
77.5%
2
Dip (Assisted)
1
1
3
6 reps
4 reps
8 reps
35%
50%
72.5%
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
1
6 reps
40%
5
Pullover (Dumbbell)
3
12-15 reps
65%
6
Incline Curl (Dumbbell)
1
6 reps
40%
7
Incline Curl (Dumbbell)
3
12-15 reps
65%
8
Face Pull
4
15-20 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
7 reps
35%
45%
55%
65%
75%
2
Romanian Deadlift (Barbell)
1
1
6 reps
4 reps
30%
50%
3
Romanian Deadlift (Barbell)
2
10-12 reps
65%
4
Leg Extension
1
6 reps
40%
5
Leg Extension
3
12-15 reps
65%
6
Calf Raise (Machine)
3
15-20 reps
62.5%
7
Hip Abductor (Machine)
3
15-20 reps
62.5%
8
Abs Crunch (Machine)
3
12-15 reps
67.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
4 reps
35%
50%
60%
70%
82.5%
2
Dip (Assisted)
1
1
3
6 reps
4 reps
8 reps
35%
50%
72.5%
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Pullover (Dumbbell)
1
6 reps
40%
5
Pullover (Dumbbell)
3
12-15 reps
65%
6
Incline Curl (Dumbbell)
1
6 reps
40%
7
Incline Curl (Dumbbell)
3
12-15 reps
65%
8
Face Pull
4
15-20 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
2 reps
40%
55%
67.5%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Military Press (Barbell)
1
1
3
6 reps
4 reps
10 reps
30%
52.5%
62.5%
4
Leg Extension
1
3
6 reps
12 reps
35%
60%
5
Abs Crunch (Machine)
4
15 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
6 reps
30%
40%
50%
60%
70%
2
Romanian Deadlift (Barbell)
1
1
2
6 reps
4 reps
8 reps
30%
50%
67.5%
3
Leg Extension
1
6 reps
40%
4
Leg Extension
2
12-15 reps
55%
5
Calf Raise (Machine)
3
15-20 reps
55%
6
Hip Abductor (Machine)
3
15-20 reps
55%
7
Abs Crunch (Machine)
3
12-15 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
4
6 reps
4 reps
3 reps
2 reps
2 reps
35%
45%
55%
65%
75%
2
Bench Press (Paused)
1
1
1
3
6 reps
4 reps
3 reps
5 reps
35%
50%
65%
75%
3
T-Bar Row
1
3
6 reps
10 reps
30%
65%
4
Lying Leg Curl
3
6-8 reps
77.5%
5
Shrug (Dumbbell)
3
20-25 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3
6 reps
4 reps
3 reps
4 reps
35%
50%
65%
80%
2
Lat Pulldown (Single Arm)
1
6 reps
42.5%
3
Lat Pulldown (Single Arm)
2
10-12 reps
70%
4
Bench Press (Close Grip)
1
1
2
6 reps
4 reps
12 reps
30%
42.5%
60%
5
Barbell Row
1
2
6 reps
10 reps
40%
65%
6
Pec Deck (Machine)
2
15-20 reps
60%
7A
Shrug (Dumbbell)
1
6 reps
35%
7B
Upright Row (Dumbbell)
1
6 reps
35%
8A
Shrug (Dumbbell)
2
15-20 reps
60%
8B
Upright Row (Dumbbell)
2
15-20 reps
60%
9
Overhead Tricep Extension (Cable)
1
6 reps
45%
10
Overhead Tricep Extension (Cable)
2
8-10 reps
72.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
4
6 reps
4 reps
3 reps
2 reps
2 reps
35%
45%
55%
65%
77.5%
2
Bench Press (Paused)
1
1
1
4
6 reps
4 reps
3 reps
5 reps
35%
50%
65%
75%
3
T-Bar Row
1
3
6 reps
10 reps
30%
65%
4
Lying Leg Curl
3
6-8 reps
77.5%
5
Shrug (Dumbbell)
3
20-25 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
80%
2
Lat Pulldown (Single Arm)
1
6 reps
42.5%
3
Lat Pulldown (Single Arm)
2
10-12 reps
70%
4
Bench Press (Close Grip)
1
1
2
6 reps
4 reps
12 reps
30%
42.5%
60%
5
Barbell Row
1
2
6 reps
10 reps
40%
65%
6
Pec Deck (Machine)
2
15-20 reps
60%
7A
Shrug (Dumbbell)
1
6 reps
35%
7B
Upright Row (Dumbbell)
1
6 reps
35%
8A
Shrug (Dumbbell)
2
15-20 reps
60%
8B
Upright Row (Dumbbell)
2
15-20 reps
60%
9
Overhead Tricep Extension (Cable)
1
6 reps
45%
10
Overhead Tricep Extension (Cable)
2
8-10 reps
72.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
4
6 reps
4 reps
3 reps
2 reps
2 reps
35%
50%
60%
70%
82.5%
2
Bench Press (Paused)
1
1
1
3
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
75%
3
T-Bar Row
1
3
6 reps
10 reps
30%
65%
4
Lying Leg Curl
3
6-8 reps
77.5%
5
Shrug (Dumbbell)
3
20-25 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3
6 reps
4 reps
3 reps
4 reps
35%
50%
65%
82.5%
2
Lat Pulldown (Single Arm)
1
6 reps
40%
3
Lat Pulldown (Single Arm)
2
10-12 reps
65%
4
Incline Bench Press (Barbell)
1
1
2
6 reps
4 reps
10 reps
35%
55%
72.5%
5
Barbell Row
1
2
6 reps
10 reps
40%
65%
6
Pec Deck (Machine)
2
15-20 reps
55%
7A
Shrug (Dumbbell)
1
6 reps
32.5%
7B
Upright Row (Dumbbell)
1
6 reps
32.5%
8A
Shrug (Dumbbell)
2
15-20 reps
55%
8B
Upright Row (Dumbbell)
2
15-20 reps
55%
9
Overhead Tricep Extension (Cable)
1
6 reps
45%
10
Overhead Tricep Extension (Cable)
2
8-10 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
3 reps
40%
55%
67.5%
80%
90%
2
Bench Press (Paused)
1
1
1
4
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
75%
3
T-Bar Row
1
3
6 reps
10 reps
30%
65%
4
Lying Leg Curl
3
6-8 reps
77.5%
5
Shrug (Dumbbell)
3
20-25 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
2
Lat Pulldown (Single Arm)
1
6 reps
42.5%
3
Lat Pulldown (Single Arm)
2
10-12 reps
70%
4
Incline Bench Press (Dumbbell)
1
1
2
6 reps
4 reps
12 reps
30%
45%
62.5%
5
Barbell Row
1
2
6 reps
10 reps
40%
65%
6
Pec Deck (Machine)
2
15-20 reps
62.5%
7A
Shrug (Dumbbell)
1
6 reps
35%
7B
Upright Row (Dumbbell)
1
6 reps
35%
8A
Shrug (Dumbbell)
2
15-20 reps
62.5%
8B
Upright Row (Dumbbell)
2
15-20 reps
62.5%
9
Overhead Tricep Extension (Cable)
1
6 reps
45%
10
Overhead Tricep Extension (Cable)
2
8-10 reps
77.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
4
6 reps
4 reps
3 reps
2 reps
2 reps
35%
45%
55%
65%
75%
2
Bench Press (Paused)
1
1
1
3
6 reps
4 reps
3 reps
5 reps
35%
50%
65%
77.5%
3
T-Bar Row
1
3
6 reps
10 reps
30%
65%
4
Lying Leg Curl
3
6-8 reps
77.5%
5
Shrug (Dumbbell)
3
20-25 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
3
6 reps
4 reps
3 reps
10 reps
30%
42.5%
55%
62.5%
2
Chest Supported Row (Dumbbell)
1
2
6 reps
10 reps
37.5%
62.5%
3
Dip (Assisted)
1
1
3
6 reps
4 reps
6 reps
37.5%
52.5%
75%
4
Lat Pulldown (Single Arm)
1
2
6 reps
10 reps
40%
67.5%
5A
Shrug (Dumbbell)
1
6 reps
30%
5B
Upright Row (Dumbbell)
1
6 reps
30%
6A
Shrug (Dumbbell)
2
15-20 reps
55%
6B
Upright Row (Dumbbell)
2
15-20 reps
55%
7A
Bicep Curl (Cable)
3
12-15 reps
62.5%
7B
Overhead Tricep Extension (Cable)
3
8-10 reps
72.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
3
6 reps
12 reps
30%
62.5%
1B
Overhead Tricep Extension (Cable)
1
3
6 reps
12 reps
30%
62.5%
2A
Bicep Curl (Dumbbell)
3
20 reps
55%
2B
Tricep Extension (Cable)
3
20 reps
55%
3A
Lateral Raise (Dumbbell)
3
20 reps
50%
3B
Rear Delt Fly (Dumbbell)
3
20 reps
50%
4A
Calf Raise (Leg Press)
3
12 reps
65%
4B
Abs Crunch (Machine)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
4 reps
35%
50%
60%
70%
82.5%
2
Bulgarian Split Squat (Dumbbell)
1
1
2
6 reps
4 reps
12 reps
35%
50%
60%
3
Hip Thrust (Machine)
1
6 reps
40%
4
Hip Thrust (Machine)
2
8-10 reps
70%
5
Calf Raise (Machine)
3
15-20 reps
60%
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
3
6 reps
12 reps
30%
62.5%
1B
Overhead Tricep Extension (Cable)
1
3
6 reps
12 reps
30%
62.5%
2A
Bicep Curl (Dumbbell)
3
20 reps
55%
2B
Tricep Extension (Cable)
3
20 reps
55%
3A
Lateral Raise (Dumbbell)
3
20 reps
50%
3B
Rear Delt Fly (Dumbbell)
3
20 reps
50%
4A
Calf Raise (Leg Press)
3
12 reps
65%
4B
Abs Crunch (Machine)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
2 reps
35%
50%
60%
70%
82.5%
2
Bulgarian Split Squat (Dumbbell)
1
1
2
6 reps
4 reps
12 reps
35%
50%
60%
3
Hip Thrust (Machine)
1
6 reps
40%
4
Hip Thrust (Machine)
2
8-10 reps
70%
5
Calf Raise (Machine)
3
15-20 reps
60%
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
3
6 reps
12 reps
30%
62.5%
1B
Overhead Tricep Extension (Cable)
1
3
6 reps
12 reps
30%
62.5%
2A
Bicep Curl (Dumbbell)
3
20 reps
55%
2B
Tricep Extension (Cable)
3
20 reps
55%
3A
Lateral Raise (Dumbbell)
3
20 reps
50%
3B
Rear Delt Fly (Dumbbell)
3
20 reps
50%
4A
Calf Raise (Leg Press)
3
12 reps
65%
4B
Abs Crunch (Machine)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
3 reps
30%
45%
55%
65%
75%
2
Bulgarian Split Squat (Dumbbell)
1
1
2
6 reps
4 reps
12 reps
35%
47.5%
57.5%
3
Hip Thrust (Machine)
1
6 reps
40%
4
Hip Thrust (Machine)
2
8-10 reps
67.5%
5
Calf Raise (Machine)
3
15-20 reps
57.5%
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
3
6 reps
12 reps
30%
62.5%
1B
Overhead Tricep Extension (Cable)
1
3
6 reps
12 reps
30%
62.5%
2A
Bicep Curl (Dumbbell)
3
20 reps
55%
2B
Tricep Extension (Cable)
3
20 reps
55%
3A
Lateral Raise (Dumbbell)
3
20 reps
50%
3B
Rear Delt Fly (Dumbbell)
3
20 reps
50%
4A
Calf Raise (Leg Press)
3
12 reps
65%
4B
Abs Crunch (Machine)
3
15 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2
6 reps
4 reps
3 reps
2 reps
4 reps
35%
50%
60%
70%
82.5%
2
Bulgarian Split Squat (Dumbbell)
1
1
2
6 reps
4 reps
12 reps
35%
50%
60%
3
Hip Thrust (Machine)
1
6 reps
40%
4
Hip Thrust (Machine)
2
8-10 reps
70%
5
Calf Raise (Machine)
3
15-20 reps
60%
6
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
3
6 reps
12 reps
30%
62.5%
1B
Overhead Tricep Extension (Cable)
1
3
6 reps
12 reps
30%
62.5%
2A
Bicep Curl (Dumbbell)
3
20 reps
55%
2B
Tricep Extension (Cable)
3
20 reps
55%
3A
Lateral Raise (Dumbbell)
3
20 reps
50%
3B
Rear Delt Fly (Dumbbell)
3
20 reps
50%
4A
Calf Raise (Leg Press)
3
12 reps
65%
4B
Abs Crunch (Machine)
3
15 reps
60%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
6 reps
4 reps
3 reps
10 reps
30%
42.5%
55%
65%
2
Lat Pulldown
1
2
6 reps
10 reps
45%
75%
3
Dip (Assisted)
1
1
2
6 reps
4 reps
10 reps
32.5%
47.5%
67.5%
4
Dumbbell Row
1
6 reps
42.5%
5
Dumbbell Row
2
10-12 reps
70%
6
Bicep Curl (Cable)
1
6 reps
30%
7
Bicep Curl (Cable)
3
12-15 reps
62.5%
8
One Arm Lateral Raise (Dumbbell)
2
30 reps
40%
9
Abs Crunch (Machine)
2
10-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
6 reps
4 reps
3 reps
10 reps
30%
42.5%
55%
65%
2
Lat Pulldown
1
2
6 reps
10 reps
45%
75%
3
Dip (Assisted)
1
1
2
6 reps
4 reps
10 reps
32.5%
47.5%
67.5%
4
Dumbbell Row
1
6 reps
42.5%
5
Dumbbell Row
2
10-12 reps
70%
6
Bicep Curl (Cable)
1
6 reps
30%
7
Bicep Curl (Cable)
3
12-15 reps
62.5%
8
One Arm Lateral Raise (Dumbbell)
2
30 reps
40%
9
Abs Crunch (Machine)
2
10-12 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
6 reps
4 reps
3 reps
10 reps
30%
42.5%
55%
65%
2
Lat Pulldown (Neutral Grip)
1
2
6 reps
10 reps
40%
65%
3
Dip (Assisted)
1
1
2
6 reps
4 reps
10 reps
30%
45%
65%
4
Dumbbell Row
1
6 reps
40%
5
Dumbbell Row
2
10-12 reps
65%
6
Bicep Curl (Cable)
1
6 reps
30%
7
Bicep Curl (Cable)
3
12-15 reps
62.5%
8
One Arm Lateral Raise (Dumbbell)
2
30 reps
35%
9
Abs Crunch (Machine)
2
10-12 reps
67.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
6 reps
4 reps
3 reps
10 reps
30%
42.5%
55%
65%
2
Lat Pulldown
1
2
6 reps
10 reps
45%
75%
3
Dip (Assisted)
1
1
2
6 reps
4 reps
10 reps
32.5%
47.5%
67.5%
4
Dumbbell Row
1
6 reps
42.5%
5
Dumbbell Row
2
10-12 reps
70%
6
Bicep Curl (Cable)
1
6 reps
30%
7
Bicep Curl (Cable)
3
12-15 reps
62.5%
8
One Arm Lateral Raise (Dumbbell)
2
30 reps
40%
9
Abs Crunch (Machine)
2
10-12 reps
70%
Week 1
1 / 11 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
6 Reps
4 Reps
3 Reps
2 Reps
5 Reps
8 Reps
35%
50%
60%
70%
80%
70%
2
Military Press (Barbell)
1 Set
1 Set
3 Sets
6 Reps
4 Reps
8 Reps
35%
50%
70%
3
Reverse Hyperextension
1 Set
6 Reps
40%
4
Reverse Hyperextension
3 Sets
8-10 Reps
70%
5
T-Bar Row
1 Set
6 Reps
40%
6
T-Bar Row
3 Sets
12-15 Reps
65%
7
Hammer Curl (Dumbbell)
3 Sets
20-25 Reps
55%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Sets
6 Reps
4 Reps
3 Reps
2 Reps
4 Reps
35%
50%
60%
70%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
6 Reps
4 Reps
3 Reps
2 Reps
3 Reps
10 Reps
40%
52.5%
65%
75%
87.5%
67.5%
3
Hip Abductor (Machine)
3 Sets
15-20 Reps
60%
4
Lat Pulldown
1 Set
6 Reps
50%
5
Lat Pulldown
3 Sets
5-8 Reps
80%
6
Calf Raise (Machine)
1 Set
6 Reps
45%
7
Calf Raise (Machine)
3 Sets
8-10 Reps
75%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Sets
6 Reps
4 Reps
3 Reps
2 Reps
4 Reps
35%
50%
60%
70%
80%
2
Dip (Assisted)
1 Set
1 Set
3 Sets
6 Reps
4 Reps
8 Reps
35%
50%
72.5%
3
Hanging Leg Raise
3 Sets
10-12 Reps
@9
4
Pullover (Dumbbell)
1 Set
6 Reps
40%
5
Pullover (Dumbbell)
3 Sets
12-15 Reps
62.5%
6
Incline Curl (Dumbbell)
1 Set
6 Reps
40%
7
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
65%
8
Face Pull
4 Sets
15-20 Reps
60%
Day 4
1
Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
4 Sets
6 Reps
4 Reps
3 Reps
2 Reps
2 Reps
35%
45%
55%
65%
75%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Sets
6 Reps
4 Reps
3 Reps
5 Reps
35%
50%
65%
75%
3
T-Bar Row
1 Set
3 Sets
6 Reps
10 Reps
30%
65%
4
Lying Leg Curl
3 Sets
6-8 Reps
77.5%
5
Shrug (Dumbbell)
3 Sets
20-25 Reps
55%
Day 5
1A
Bicep Curl (Cable)
1 Set
3 Sets
6 Reps
12 Reps
30%
62.5%
1B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
6 Reps
12 Reps
30%
62.5%
2A
Bicep Curl (Dumbbell)
3 Sets
20 Reps
55%
2B
Tricep Extension (Cable)
3 Sets
20 Reps
55%
3A
Lateral Raise (Dumbbell)
3 Sets
20 Reps
50%
3B
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
50%
4A
Calf Raise (Leg Press)
3 Sets
12 Reps
65%
4B
Abs Crunch (Machine)
3 Sets
15 Reps
60%