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Peak Doubles/Singles for PowerBuilding

by Vukoje P.

Program Description

Focused on doubles and singles on the main 5 power lifts (Bench Press, Squat, Deadlift, Standing Overhead Press, and Pendlay Row)

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 04, 2025 04:53
  • Last Edited
    Aug 25, 2025 02:38
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 7
2
Bench Press (Paused)
2
3 reps
RPE 7
3
Incline Bench Press (Barbell)
2
5 reps
RPE 7
4
Prime Pec Fly
3
10-20 reps
RPE 7
5
Prime Lateral Raise
3
10-20 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 7
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Bench Press (Paused)
2
3 reps
RPE 8
3
Incline Bench Press (Barbell)
2
5 reps
RPE 8
4
Prime Pec Fly
3
10-20 reps
RPE 8
5
Prime Lateral Raise
3
10-20 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 9
2
Bench Press (Paused)
2
3 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5 reps
RPE 9
4
Prime Pec Fly
3
10-20 reps
RPE 9
5
Prime Lateral Raise
3
10-20 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 10
2
Bench Press (Paused)
2
3 reps
RPE 10
3
Incline Bench Press (Barbell)
2
5 reps
RPE 10
4
Prime Pec Fly
3
10-20 reps
RPE 10
5
Prime Lateral Raise
3
10-20 reps
RPE 10
6
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Bench Press (Paused)
2
2 reps
RPE 8
3
Incline Bench Press (Barbell)
2
3 reps
RPE 8
4
Prime Pec Fly
3
10-20 reps
RPE 8
5
Prime Lateral Raise
3
10-20 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 9
2
Bench Press (Paused)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
2
3 reps
RPE 9
4
Prime Pec Fly
3
10-20 reps
RPE 9
5
Prime Lateral Raise
3
10-20 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 5
2
Bench Press (Paused)
3
2 reps
RPE 6
3
Incline Bench Press (Barbell)
3
3 reps
RPE 6
4
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Incline Bench Press (Barbell)
2
3 reps
RPE 10
4
Prime Lateral Raise
4
10-20 reps
RPE 10
5
Prime Pec Fly
4
10-20 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
3-6 reps
RPE 10
7
Tricep Pushdown (Cable)
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7
2
Deadlift (Paused)
1
3 reps
RPE 7
3
Wide Grip Pull-Up (Assisted)
2
5-19 reps
RPE 7
4
Wide Grip Pull-Up (Green Band)
2
3-10 reps
RPE 7
5
Lat Pulldown
2
5-10 reps
RPE 7
6
Prime High Row
2
5-10 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 7
8
Preacher Curl (Machine)
2
10-20 reps
RPE 7
9
Bicep Curl (EZ Bar)
2
3-6 reps
RPE 7
10
Prime Reverse Fly
4
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Paused)
1
3 reps
RPE 8
3
Wide Grip Pull-Up (Green Band)
2
3-10 reps
RPE 8
4
Wide Grip Pull-Up (Assisted)
2
5-19 reps
RPE 8
5
Lat Pulldown
2
5-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
3-6 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 8
8
Preacher Curl (Machine)
2
10-20 reps
RPE 8
9
Prime High Row
2
5-10 reps
RPE 8
10
Prime Reverse Fly
4
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Deadlift (Paused)
1
3 reps
RPE 9
3
Wide Grip Pull-Up (Assisted)
2
5-19 reps
RPE 9
4
Lat Pulldown
2
5-10 reps
RPE 9
5
Prime High Row
2
5-10 reps
RPE 9
6
Wide Grip Pull-Up (Green Band)
2
3-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
3-6 reps
RPE 9
8
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 9
9
Preacher Curl (Machine)
2
10-20 reps
RPE 9
10
Prime Reverse Fly
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 10
2
Deadlift (Paused)
1
3 reps
RPE 10
3
Wide Grip Pull-Up (Green Band)
2
3-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Prime High Row
2
5-10 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
3-6 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
8
Wide Grip Pull-Up (Assisted)
2
5-19 reps
RPE 10
9
Preacher Curl (Machine)
2
10-20 reps
RPE 10
10
Prime Reverse Fly
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Paused)
1
2 reps
RPE 8
3
Wide Grip Pull-Up (Green Band)
2
3-10 reps
RPE 8
4
Lat Pulldown
2
5-10 reps
RPE 8
5
Prime High Row
2
5-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
3-6 reps
RPE 8
7
Wide Grip Pull-Up (Assisted)
2
5-19 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 8
9
Preacher Curl (Machine)
2
10-20 reps
RPE 8
10
Prime Reverse Fly
4
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Paused)
1
2 reps
RPE 9
3
Wide Grip Pull-Up (Assisted)
2
5-19 reps
RPE 9
4
Lat Pulldown
2
5-10 reps
RPE 9
5
Prime High Row
2
5-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
3-6 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 9
8
Wide Grip Pull-Up (Green Band)
2
3-10 reps
RPE 9
9
Preacher Curl (Machine)
2
10-20 reps
RPE 9
10
Prime Reverse Fly
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
RPE 5
2
Wide Grip Pull-Up (Green Band)
2
3-10 reps
RPE 7
3
Lat Pulldown
2
5-10 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
3-6 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 7
6
Prime Reverse Fly
2
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Deadlift (Paused)
1
2 reps
RPE 10
3
Wide Grip Pull-Up (Assisted)
2
5-19 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Prime High Row
2
5-10 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
3-6 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 10
8
Wide Grip Pull-Up (Green Band)
2
3-10 reps
RPE 10
9
Preacher Curl (Machine)
2
10-20 reps
RPE 10
10
Prime Reverse Fly
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Bar Box Squat (Banded)
3
2 reps
RPE 7
2
SSB Good Morning
2
5-10 reps
RPE 7
3
Pendulum Squat
1
3-5 reps
RPE 7
4
Prime Leg Extension
2
10-20 reps
RPE 7
5
Prime Lying Leg Curl
2
5-10 reps
RPE 7
6
Prime Ab Crunch
2
10-20 reps
RPE 7
7
Reverse Hyperextension
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Bar Box Squat (Banded)
3
2 reps
RPE 8
2
SSB Good Morning
2
5-10 reps
RPE 8
3
Pendulum Squat
1
3-5 reps
RPE 8
4
Prime Leg Extension
2
10-20 reps
RPE 8
5
Prime Lying Leg Curl
2
5-10 reps
RPE 8
6
Prime Ab Crunch
2
10-20 reps
RPE 8
7
Reverse Hyperextension
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Bar Box Squat (Banded)
3
2 reps
RPE 9
2
SSB Good Morning
2
5-10 reps
RPE 9
3
Pendulum Squat
1
3-5 reps
RPE 9
4
Prime Leg Extension
2
10-20 reps
RPE 9
5
Prime Lying Leg Curl
2
5-10 reps
RPE 9
6
Prime Ab Crunch
2
10-20 reps
RPE 9
7
Reverse Hyperextension
2
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Bar Box Squat (Banded)
3
2 reps
RPE 10
2
SSB Good Morning
2
5-10 reps
RPE 10
3
Pendulum Squat
1
3-5 reps
RPE 10
4
Prime Leg Extension
2
10-20 reps
RPE 10
5
Prime Lying Leg Curl
2
5-10 reps
RPE 10
6
Prime Ab Crunch
3
10-20 reps
RPE 10
7
Reverse Hyperextension
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Bar Box Squat (Banded)
3
1 reps
RPE 8
2
SSB Good Morning
2
5-10 reps
RPE 8
3
Pendulum Squat
1
3-5 reps
RPE 8
4
Prime Leg Extension
2
10-20 reps
RPE 8
5
Prime Lying Leg Curl
2
5-10 reps
RPE 8
6
Prime Ab Crunch
3
10-20 reps
RPE 8
7
Reverse Hyperextension
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Bar Box Squat (Banded)
3
1 reps
RPE 9
2
SSB Good Morning
2
5-10 reps
RPE 9
3
Pendulum Squat
1
3-5 reps
RPE 9
4
Prime Leg Extension
2
10-20 reps
RPE 9
5
Prime Lying Leg Curl
2
5-10 reps
RPE 9
6
Prime Ab Crunch
3
10-20 reps
RPE 9
7
Reverse Hyperextension
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Bar Box Squat (Banded)
5
1 reps
RPE 6
2
SSB Good Morning
2
5-10 reps
RPE 6
3
Pendulum Squat
1
3-5 reps
RPE 6
4
Reverse Hyperextension
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Bar Box Squat (Banded)
1
1 reps
RPE 10
2
SSB Good Morning
2
5-10 reps
RPE 10
3
Pendulum Squat
1
3-5 reps
RPE 10
4
Prime Leg Extension
3
10-20 reps
RPE 10
5
Prime Lying Leg Curl
3
5-10 reps
RPE 10
6
Prime Ab Crunch
3
10-20 reps
RPE 10
7
Reverse Hyperextension
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
RPE 7
2
Bench Press (Close Grip)
2
2 reps
RPE 7
3
Bench Press (Band)
2
3 reps
RPE 7
4
Viking Press
2
2-3 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 7
6
Prime Dip Machine
3
6-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 7
8
Lateral Raise (Machine)
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
RPE 8
2
Bench Press (Close Grip)
2
2 reps
RPE 8
3
Bench Press (Band)
2
3 reps
RPE 8
4
Viking Press
2
2-3 reps
RPE 8
5
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
6
Prime Dip Machine
3
6-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8
8
Lateral Raise (Machine)
2
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
RPE 9
2
Bench Press (Close Grip)
2
2 reps
RPE 9
3
Bench Press (Band)
2
3 reps
RPE 9
4
Viking Press
2
2-3 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
6
Prime Dip Machine
3
6-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
8
Lateral Raise (Machine)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
RPE 10
2
Bench Press (Close Grip)
2
2 reps
RPE 10
3
Bench Press (Band)
2
3 reps
RPE 10
4
Viking Press
2
2-3 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 10
6
Prime Dip Machine
3
6-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 10
8
Lateral Raise (Machine)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1 reps
RPE 8
2
Bench Press (Close Grip)
2
1 reps
RPE 8
3
Bench Press (Band)
2
2 reps
RPE 8
4
Viking Press
2
2-3 reps
RPE 8
5
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 8
6
Prime Dip Machine
3
6-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8
8
Lateral Raise (Machine)
4
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1 reps
RPE 9
2
Bench Press (Close Grip)
2
1 reps
RPE 9
3
Bench Press (Band)
2
2 reps
RPE 9
4
Viking Press
2
2-3 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 9
6
Prime Dip Machine
3
6-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
8
Lateral Raise (Machine)
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
RPE 6
2
Bench Press (Close Grip)
5
1 reps
RPE 6
3
Viking Press
2
2-3 reps
RPE 6
4
Lateral Raise (Machine)
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Close Grip)
1
1 reps
RPE 10
3
Bench Press (Band)
1
2 reps
RPE 10
4
Viking Press
1
2-3 reps
RPE 10
5
Incline Bench Press (Dumbbell)
2
5-10 reps
RPE 10
6
Prime Dip Machine
3
6-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Lateral Raise (Machine)
5
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (EZ Bar)
3
5-10 reps
RPE 7
2
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 7
3
Skull Crusher (Machine)
3
6-10 reps
RPE 7
4
Hammer Curl
3
5-10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 7
6
Prime Preacher Curl
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (EZ Bar)
3
5-10 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 8
3
Skull Crusher (Machine)
3
6-10 reps
RPE 8
4
Hammer Curl
3
5-10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 8
6
Prime Preacher Curl
2
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (EZ Bar)
3
5-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 9
3
Skull Crusher (Machine)
3
6-10 reps
RPE 9
4
Hammer Curl
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
6
Prime Preacher Curl
2
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (EZ Bar)
3
5-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 9
3
Skull Crusher (Machine)
3
6-10 reps
RPE 9
4
Hammer Curl
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
6
Prime Preacher Curl
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (EZ Bar)
3
5-10 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 8
3
Skull Crusher (Machine)
3
6-10 reps
RPE 8
4
Hammer Curl
3
5-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
6
Prime Preacher Curl
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (EZ Bar)
3
5-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 9
3
Skull Crusher (Machine)
3
6-10 reps
RPE 9
4
Hammer Curl
3
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
6
Prime Preacher Curl
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (EZ Bar)
2
5-10 reps
RPE 7
2
Bicep Curl (EZ Bar)
2
4-8 reps
RPE 7
3
Skull Crusher (Machine)
2
6-10 reps
RPE 7
4
Hammer Curl
2
5-10 reps
RPE 7
5
Tricep Pushdown (Cable)
1
10-20 reps
RPE 7
6
Prime Preacher Curl
1
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (EZ Bar)
3
5-10 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
3
Skull Crusher (Machine)
3
6-10 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5
Tricep Pushdown (Cable)
4
10-20 reps
RPE 10
6
Prime Preacher Curl
4
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
RPE 7
2
Belt Squat
2
8-12 reps
RPE 7
3
Pendlay Row
2
3 reps
RPE 7
4
Prime Extreme Row
2
8-12 reps
RPE 7
5
Cable Row (V-Bar)
2
6-12 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 7
7
Prime Reverse Fly
3
10-20 reps
RPE 7
8
Prime Ab Crunch
3
10-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
RPE 8
2
Belt Squat
2
8-12 reps
RPE 8
3
Pendlay Row
2
3 reps
RPE 8
4
Prime Extreme Row
2
8-12 reps
RPE 8
5
Cable Row (V-Bar)
2
6-12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
7
Prime Reverse Fly
3
10-20 reps
RPE 8
8
Prime Ab Crunch
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
RPE 9
2
Belt Squat
2
8-12 reps
RPE 9
3
Pendlay Row
2
3 reps
RPE 9
4
Prime Extreme Row
2
8-12 reps
RPE 9
5
Cable Row (V-Bar)
2
6-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 9
7
Prime Reverse Fly
3
10-20 reps
RPE 9
8
Prime Ab Crunch
3
10-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
RPE 10
2
Belt Squat
2
8-12 reps
RPE 10
3
Pendlay Row
2
3 reps
RPE 10
4
Prime Extreme Row
2
8-12 reps
RPE 10
5
Cable Row (V-Bar)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
7
Prime Reverse Fly
3
10-20 reps
RPE 10
8
Prime Ab Crunch
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1 reps
RPE 8
2
Belt Squat
2
8-12 reps
RPE 8
3
Pendlay Row
2
2 reps
RPE 8
4
Prime Extreme Row
2
8-12 reps
RPE 8
5
Cable Row (V-Bar)
2
6-12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 8
7
Prime Reverse Fly
3
10-20 reps
RPE 8
8
Prime Ab Crunch
3
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1 reps
RPE 9
2
Belt Squat
2
8-12 reps
RPE 9
3
Pendlay Row
2
2 reps
RPE 9
4
Prime Extreme Row
2
8-12 reps
RPE 9
5
Cable Row (V-Bar)
2
6-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 9
7
Prime Reverse Fly
3
10-20 reps
RPE 9
8
Prime Ab Crunch
3
10-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
1 reps
RPE 5
2
Belt Squat
2
8-12 reps
RPE 6
3
Pendlay Row
2
2 reps
RPE 5
4
Cable Row (V-Bar)
1
6-12 reps
RPE 5
5
Prime Reverse Fly
2
10-20 reps
RPE 6
6
Prime Ab Crunch
3
10-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 10
2
Belt Squat
2
8-12 reps
RPE 10
3
Pendlay Row
2
2 reps
RPE 10
4
Prime Extreme Row
2
8-12 reps
RPE 10
5
Cable Row (V-Bar)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
7
Prime Reverse Fly
3
10-20 reps
RPE 10
8
Prime Ab Crunch
3
10-20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
2 Reps
@7
2
Bench Press (Paused)
2 Sets
3 Reps
@7
3
Incline Bench Press (Barbell)
2 Sets
5 Reps
@7
4
Prime Pec Fly
3 Sets
10-20 Reps
@7
5
Prime Lateral Raise
3 Sets
10-20 Reps
@7
6
Skull Crusher (Dumbbell)
3 Sets
3-6 Reps
@7
7
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
2 Reps
@7
2
Deadlift (Paused)
1 Set
3 Reps
@7
3
Wide Grip Pull-Up (Assisted)
2 Sets
5-19 Reps
@7
4
Wide Grip Pull-Up (Green Band)
2 Sets
3-10 Reps
@7
5
Lat Pulldown
2 Sets
5-10 Reps
@7
6
Prime High Row
2 Sets
5-10 Reps
@7
7
Hammer Curl (Dumbbell)
2 Sets
5-10 Reps
@7
8
Preacher Curl (Machine)
2 Sets
10-20 Reps
@7
9
Bicep Curl (EZ Bar)
2 Sets
3-6 Reps
@7
10
Prime Reverse Fly
4 Sets
10-20 Reps
@7
Day 3
1
Low Bar Box Squat (Banded)
3 Sets
2 Reps
@7
2
SSB Good Morning
2 Sets
5-10 Reps
@7
3
Pendulum Squat
1 Set
3-5 Reps
@7
4
Prime Leg Extension
2 Sets
10-20 Reps
@7
5
Prime Lying Leg Curl
2 Sets
5-10 Reps
@7
6
Prime Ab Crunch
2 Sets
10-20 Reps
@7
7
Reverse Hyperextension
2 Sets
10-20 Reps
@7
Day 4
1
Overhead Press (Barbell)
2 Sets
2 Reps
@7
2
Bench Press (Close Grip)
2 Sets
2 Reps
@7
3
Bench Press (Band)
2 Sets
3 Reps
@7
4
Viking Press
2 Sets
2-3 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
5-10 Reps
@7
6
Prime Dip Machine
3 Sets
6-12 Reps
@7
7
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@7
8
Lateral Raise (Machine)
2 Sets
10-20 Reps
@7
Day 5
1
Skull Crusher (EZ Bar)
3 Sets
5-10 Reps
@7
2
Bicep Curl (EZ Bar)
3 Sets
4-8 Reps
@7
3
Skull Crusher (Machine)
3 Sets
6-10 Reps
@7
4
Hammer Curl
3 Sets
5-10 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
@7
6
Prime Preacher Curl
2 Sets
10-20 Reps
@7
Day 6
1
Squat (Low Bar)
3 Sets
2 Reps
@7
2
Belt Squat
2 Sets
8-12 Reps
@7
3
Pendlay Row
2 Sets
3 Reps
@7
4
Prime Extreme Row
2 Sets
8-12 Reps
@7
5
Cable Row (V-Bar)
2 Sets
6-12 Reps
@7
6
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@7
7
Prime Reverse Fly
3 Sets
10-20 Reps
@7
8
Prime Ab Crunch
3 Sets
10-20 Reps
@7