Program Description
Increase bench and arm size while powerlifting
Program Overview
- LevelAdvanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout120 minutes
- CreatedJan 28, 2026 08:53
- Last EditedFeb 17, 2026 06:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Front Delts
12.3%
Hamstrings
12%
Glutes
11.7%
Quadriceps
11.4%
Chest
11.3%
Abs
7.3%
Upper Back
3.6%
Lower Back
3.4%
Adductors
3.2%
Lats
3%
Rear Delts
2.1%
Biceps
2%
Middle Delts
1.8%
Forearms
0.8%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
75%
3
Squat (Barbell)
8
2 reps
60%
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
75%
3
Squat (Barbell)
8
2 reps
60%
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
75%
3
Squat (Barbell)
8
2 reps
60%
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
5
4 reps
78%
3
Squat (Barbell)
8
2 reps
62%
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
5
4 reps
78%
3
Squat (Barbell)
8
2 reps
62%
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
75%
3
Squat (Barbell)
8
2 reps
60%
4
Chest Supported Row (Dumbbell)
2
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
4
3 reps
80%
3
Squat (Barbell)
6
2 reps
65%
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8.5
2
Bench Press (Barbell)
4
3 reps
80%
3
Squat (Barbell)
6
2 reps
65%
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8.5
2
Bench Press (Barbell)
4
2 reps
82%
3
Squat (Barbell)
6
2 reps
65%
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
4
2 reps
82%
3
Squat (Barbell)
6
2 reps
68%
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
4
2 reps
82%
3
Squat (Barbell)
6
2 reps
68%
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
3
2 reps
82%
3
Squat (Barbell)
6
2 reps
68%
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
2 reps
82%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8.5
2
Bench Press (Barbell)
2
3 reps
80%
3
Squat (Barbell)
1
3 reps
70%
4
Chest Supported Row (Barbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
1
2 reps
85%
3
Squat (Barbell)
3
3 reps
70%
4
Barbell Row
4
12 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 8
2
Banded Tricep Extension
2
12-15 reps
RPE 6.5
3
Band Pull Apart
2
15-20 reps
RPE 6.5
4
External rotation (banded)
1
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 8.5
2
Band Pull Apart
2
-
3
Banded Tricep Extension
2
-
4
External rotation (banded)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6.5
2
Squat (Barbell)
1
1 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
8
2 reps
60%
2
Bench Press (Barbell)
5
6 reps
72%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
2 reps
60%
2
Bench Press (Barbell)
5
6 reps
72%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
8
2 reps
60%
2
Bench Press (Barbell)
5
6 reps
74%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
2 reps
62%
2
Bench Press (Barbell)
5
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
2 reps
62%
2
Bench Press (Barbell)
5
5 reps
76%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lying Leg Curl
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
8
2 reps
60%
2
Bench Press (Barbell)
3
5 reps
76%
3
Lying Leg Curl
2
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
65%
2
Bench Press (Barbell)
5
4 reps
77%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
65%
2
Bench Press (Barbell)
5
4 reps
77%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
65%
2
Bench Press (Barbell)
5
4 reps
77%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
65%
2
Bench Press (Barbell)
5
4 reps
77%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
65%
2
Bench Press (Barbell)
6
3 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
65%
2
Bench Press (Barbell)
6
3 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
78%
2
Deadlift (Barbell)
4
3 reps
70%
3
Lying Leg Curl
3
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Deadlift (Barbell)
3
3 reps
70%
3
Pull-Up (Weighted)
1
AMRAP
RPE 6
4
Back Extension
3
12 reps
RPE 6
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 8
2
Squat (Barbell)
1
3 reps
70%
3
Walking Lunge
2
10 reps
RPE 6.5
4
Glute Bridge (Barbell)
1
12 reps
-
5
Ab Wheel
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 8.5
2
Walking Lunge
2
8 reps
-
3
Glute Bridge (Bodyweight)
2
12 reps
-
4
Plank
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7.5
2
Squat (Barbell)
4
5 reps
75%
3
Bench Press (Close Grip)
4
8 reps
70%
4
Hack Squat
3
10 reps
RPE 8
5
Plank (Weighted)
4
30 secs
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7.5
2
Squat (Barbell)
4
5 reps
75%
3
Bench Press (Close Grip)
4
8 reps
70%
4
Hack Squat
3
10 reps
RPE 8
5
Plank (Weighted)
4
30 secs
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
4
5 reps
75%
3
Bench Press (Close Grip)
4
8 reps
70%
4
Hack Squat
3
10 reps
RPE 8
5
Plank (Weighted)
4
30 secs
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
4
4 reps
78%
3
Bench Press (Close Grip)
4
8 reps
70%
4
Hack Squat
3
10 reps
RPE 8
5
Plank (Weighted)
4
30 secs
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
4
4 reps
78%
3
Bench Press (Close Grip)
4
8 reps
70%
4
Hack Squat
3
10 reps
RPE 8
5
Plank (Weighted)
4
30 secs
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
2
4 reps
78%
3
Bench Press (Close Grip)
2
8 reps
70%
4
Hack Squat
2
10 reps
RPE 8
5
Plank (Weighted)
2
30 secs
RPE 8
6
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
4
3 reps
80%
3
Bench Press (Close Grip)
4
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8.5
2
Squat (Barbell)
4
3 reps
80%
3
Bench Press (Close Grip)
4
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8.5
2
Squat (Barbell)
4
2 reps
82%
3
Bench Press (Close Grip)
4
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Squat (Barbell)
4
2 reps
82%
3
Bench Press (Close Grip)
4
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Squat (Barbell)
4
2 reps
82%
3
Bench Press (Close Grip)
4
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Squat (Barbell)
3
2 reps
82%
3
Bench Press (Close Grip)
4
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
2 reps
82%
3
Bench Press (Close Grip)
4
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8.5
2
Squat (Barbell)
2
3 reps
80%
3
Bench Press (Close Grip)
3
5 reps
75%
4
Hack Squat
3
8 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Squat (Barbell)
2
2 reps
85%
3
Bench Press (Close Grip)
3
4 reps
73%
4
Walking Lunge
2
12 reps
RPE 6.5
5
Plank (Weighted)
2
30 secs
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Face Pull
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Band Pull Apart
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
65%
2
Face Pull
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Banded Tricep Extension
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
60%
2
Dip (Weighted)
4
8 reps
RPE 8
3
Pull-Up (Weighted)
4
AMRAP
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
60%
2
Dip (Weighted)
4
8 reps
RPE 8
3
Pull-Up (Weighted)
4
AMRAP
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
60%
2
Dip (Weighted)
4
8 reps
RPE 8
3
Pull-Up (Weighted)
4
AMRAP
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
62%
2
Dip (Weighted)
4
8 reps
RPE 8
3
Pull-Up (Weighted)
4
AMRAP
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
62%
2
Dip (Weighted)
4
8 reps
RPE 8
3
Pull-Up (Weighted)
4
AMRAP
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
60%
2
Pull-Up (Weighted)
2
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
4
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
65%
2
Dip (Weighted)
4
8 reps
RPE 8
3
Pull-Up (Weighted)
4
AMRAP
RPE 8
4
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
65%
2
Dip (Weighted)
4
8 reps
RPE 8
3
Pull-Up (Weighted)
4
AMRAP
RPE 8
4
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
65%
2
Dip (Weighted)
4
8 reps
RPE 8
3
Pull-Up (Weighted)
4
AMRAP
RPE 8
4
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
65%
2
Dip (Weighted)
4
8 reps
RPE 8
3
Pull-Up (Weighted)
4
AMRAP
RPE 8
4
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
65%
2
Dip (Weighted)
4
8 reps
RPE 8
3
Pull-Up (Weighted)
4
AMRAP
RPE 8
4
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
65%
2
Dip (Weighted)
4
8 reps
RPE 8
3
Pull-Up (Weighted)
4
AMRAP
RPE 8
4
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
RPE 8
2
Pull-Up (Weighted)
4
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
5
20 reps
RPE 8
4
Skull Crusher (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
65%
2
Pull-Up (Weighted)
3
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
62%
2
Banded Tricep Extension
2
15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 6.5
4
Band Pull Apart
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
RPE 8
2
Back Extension
2
12 reps
-
3
Glute-Ham Raise
2
10 reps
-
4
Russian Twist
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Back Extension
2
12 reps
-
3
Glute Bridge (Bodyweight)
2
10 reps
-
4
Pallof Press
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7.5
2
Deadlift (Barbell)
4
4 reps
72%
3
Squat (Paused)
4
6 reps
70%
4
Back Extension
3
12 reps
RPE 8
5
Walking Lunge
3
20 reps
RPE 8
6
Ab Wheel
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7.5
2
Deadlift (Barbell)
4
4 reps
72%
3
Squat (Paused)
4
6 reps
70%
4
Back Extension
3
12 reps
RPE 8
5
Walking Lunge
3
20 reps
RPE 8
6
Ab Wheel
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
72%
3
Squat (Paused)
4
6 reps
70%
4
Back Extension
3
12 reps
RPE 8
5
Walking Lunge
3
20 reps
RPE 8
6
Ab Wheel
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
4
3 reps
75%
3
Squat (Paused)
4
6 reps
70%
4
Back Extension
3
12 reps
RPE 8
5
Walking Lunge
3
20 reps
RPE 8
6
Ab Wheel
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
4
3 reps
75%
3
Tempo Squat (Barbell)
4
5 reps
70%
4
Back Extension
3
12 reps
RPE 8
5
Walking Lunge
3
20 reps
RPE 8
6
Ab Wheel
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
2
3 reps
75%
3
Tempo Squat (Barbell)
2
5 reps
70%
4
Back Extension
2
12 reps
RPE 8
5
Ab Wheel
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
80%
3
Squat (Barbell)
4
5 reps
72%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Deadlift (Barbell)
3
3 reps
80%
3
Squat (Barbell)
4
5 reps
72%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Deadlift (Barbell)
3
2 reps
82%
3
Squat (Barbell)
4
5 reps
72%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
3
2 reps
82%
3
Squat (Barbell)
4
5 reps
72%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
3
2 reps
85%
3
Squat (Barbell)
4
4 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
2 reps
85%
3
Squat (Barbell)
4
4 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
2
2 reps
85%
3
Squat (Barbell)
4
4 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Deadlift (Barbell)
2
3 reps
80%
3
Squat (Paused)
3
3 reps
65%
4
Back Extension
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
2 reps
85%
3
Squat (Barbell)
3
2 reps
65%
4
Back Extension
2
12 reps
RPE 6.5
5
Glute Bridge (Barbell)
2
10 reps
RPE 6.5
6
Ab Wheel
1
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
60%
2
Banded Tricep Extension
2
15 reps
-
3
Rear Delt Fly (Dumbbell)
2
15 reps
-
4
Face Pull
2
15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Reps
@7.5
2
Bench Press (Barbell)5 Sets
5 Reps
75%
3
Squat (Barbell)8 Sets
2 Reps
60%
4
Chest Supported Row (Dumbbell)4 Sets
10 Reps
@8
5
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)4 Sets
12 Reps
@8
Day 2
1
Deadlift (Deficit)8 Sets
2 Reps
60%
2
Bench Press (Barbell)5 Sets
6 Reps
72%
3
Romanian Deadlift (Barbell)3 Sets
8 Reps
@8
4
Lying Leg Curl4 Sets
12 Reps
@8
5
Rear Delt Fly (Dumbbell)4 Sets
20 Reps
@8
Day 3
1
Squat (Barbell)1 Set
1 Reps
@7.5
2
Squat (Barbell)4 Sets
5 Reps
75%
3
Bench Press (Close Grip)4 Sets
8 Reps
70%
4
Hack Squat3 Sets
10 Reps
@8
5
Plank (Weighted)4 Sets
30 secs
@8
6
Bicep Curl (EZ Bar)4 Sets
12 Reps
@8
Day 4
1
Bench Press (Barbell)10 Sets
3 Reps
60%
2
Dip (Weighted)4 Sets
8 Reps
@8
3
Pull-Up (Weighted)4 Sets
AMRAP
@8
4
Lateral Raise (Dumbbell)4 Sets
20 Reps
@8
5
Skull Crusher (Dumbbell)3 Sets
12 Reps
@8
Day 5
1
Deadlift (Barbell)1 Set
1 Reps
@7.5
2
Deadlift (Barbell)4 Sets
4 Reps
72%
3
Squat (Paused)4 Sets
6 Reps
70%
4
Back Extension3 Sets
12 Reps
@8
5
Walking Lunge3 Sets
20 Reps
@8
6
Ab Wheel4 Sets
10 Reps
@8