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Powerlifting prep

by Isaac W.

Program Description

Prep

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 12, 2026 02:33
  • Last Edited
    Jan 12, 2026 07:11
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.2%
Glutes
12.2%
Quadriceps
10.7%
Triceps
10.5%
Front Delts
10%
Upper Back
7.5%
Abs
6.2%
Chest
6%
Middle Delts
5.7%
Lats
4.8%
Lower Back
4.3%
Rear Delts
2.8%
Calves
2.1%
Biceps
1.8%
Adductors
1.8%
Abductors
0.4%
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BlogBannerPC
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
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)
5
5 reps
70%
2
Bench Press (Close Grip)
4
6 reps
65%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
72.5%
2
Bench Press (Close Grip)
4
6 reps
67.5%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
4
6 reps
70%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77.5%
2
Bench Press (Close Grip)
4
6 reps
72.5%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Bench Press (Close Grip)
4
6 reps
65%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
4
6 reps
70%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77.5%
2
Bench Press (Close Grip)
4
6 reps
72.5%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Bench Press (Close Grip)
4
4 reps
75%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Bench Press (Close Grip)
4
4 reps
75%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Bench Press (Close Grip)
4
4 reps
75%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Bench Press (Close Grip)
4
4 reps
75%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
2 reps
87.5%
87.5%
2
Bench Press (Close Grip)
3
1
3 reps
85%
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
2 reps
90%
90%
87.5%
2
Bench Press (Close Grip)
3
1
2 reps
88%
88%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
1 reps
92%
90%
87.5%
2
Bench Press (Close Grip)
3
1
2 reps
87%
88%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
1 reps
92%
90%
87.5%
2
Bench Press (Close Grip)
3
1
2 reps
87%
88%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
1 reps
95%
92%
90%
87.5%
2
Bench Press (Close Grip)
3
1
1 reps
92%
88%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
1 reps
65%
90%
87.5%
2
Bench Press (Close Grip)
3
1
1 reps
60%
88%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
1 reps
65%
90%
87.5%
2
Bench Press (Close Grip)
3
1
1 reps
60%
88%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
6
Ab Wheel
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Paused)
3
5 reps
65%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
72.5%
2
Deadlift (Paused)
3
5 reps
67.5%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
75%
-
2
Deadlift (Paused)
3
5 reps
70%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
77.5%
-
2
Deadlift (Paused)
3
5 reps
72.5%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Paused)
3
5 reps
65%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
75%
-
2
Deadlift (Paused)
3
5 reps
70%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
77.5%
-
2
Deadlift (Paused)
3
5 reps
72.5%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
80%
-
2
Deadlift (Paused)
3
4 reps
75%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
80%
-
2
Deadlift (Paused)
3
4 reps
75%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
80%
-
2
Deadlift (Paused)
3
4 reps
75%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
80%
-
2
Deadlift (Paused)
3
4 reps
75%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
87%
-
2
Deadlift (Paused)
3
4 reps
82%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
2 reps
90%
-
2
Deadlift (Paused)
3
2 reps
85%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
1 reps
92%
-
2
Deadlift (Paused)
3
2 reps
90%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
1 reps
92%
-
2
Deadlift (Paused)
3
2 reps
90%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1 reps
92%
92%
-
2
Deadlift (Paused)
3
1 reps
92%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1 reps
60%
92%
-
2
Deadlift (Paused)
3
1 reps
65%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1
1 reps
60%
92%
-
2
Deadlift (Paused)
3
1 reps
65%
3
Barbell Row
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 6.5
5
Lat Pulldown
4
10 reps
RPE 6.5
6
Face Pull
3
15 reps
RPE 6.5
7
Reverse Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
5 reps
65%
3
Front Squat (Barbell)
3
6 reps
65%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
72.5%
2
Squat (Paused)
3
5 reps
67.5%
3
Front Squat (Barbell)
3
6 reps
67.5%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Squat (Paused)
3
5 reps
70%
3
Front Squat (Barbell)
3
6 reps
70%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Squat (Paused)
3
5 reps
70%
3
Front Squat (Barbell)
3
6 reps
70%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Squat (Paused)
3
5 reps
65%
3
Front Squat (Barbell)
3
6 reps
65%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Squat (Paused)
3
5 reps
70%
3
Front Squat (Barbell)
3
6 reps
70%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Squat (Paused)
3
5 reps
70%
3
Front Squat (Barbell)
3
6 reps
70%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Squat (Paused)
3
4 reps
75%
3
Front Squat (Barbell)
3
5 reps
75%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Squat (Paused)
3
4 reps
75%
3
Front Squat (Barbell)
3
5 reps
75%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Squat (Paused)
3
4 reps
75%
3
Front Squat (Barbell)
3
5 reps
75%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Squat (Paused)
3
4 reps
75%
3
Front Squat (Barbell)
3
5 reps
75%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
87%
80%
2
Squat (Paused)
3
4 reps
80%
3
Front Squat (Barbell)
3
4 reps
85%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
2 reps
90%
80%
2
Squat (Paused)
3
3 reps
85%
3
Front Squat (Barbell)
3
2 reps
90%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1 reps
92%
80%
2
Squat (Paused)
3
2 reps
85%
3
Front Squat (Barbell)
3
2 reps
90%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1 reps
92%
80%
2
Squat (Paused)
3
2 reps
85%
3
Front Squat (Barbell)
3
2 reps
90%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
1 reps
97%
97%
80%
2
Squat (Paused)
3
2 reps
85%
3
Front Squat (Barbell)
3
1 reps
95%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
1 reps
65%
97%
80%
2
Squat (Paused)
3
2 reps
60%
3
Front Squat (Barbell)
3
1 reps
60%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
1 reps
65%
97%
80%
2
Squat (Paused)
3
2 reps
60%
3
Front Squat (Barbell)
3
1 reps
60%
4
Leg Curl
4
12 reps
RPE 6.5
5
Standing Calf Raise
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
4
8 reps
60%
3
Incline Bench Press (Barbell)
4
6 reps
65%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
67.5%
2
Overhead Press (Barbell)
4
8 reps
62.5%
3
Incline Bench Press (Barbell)
4
6 reps
67.5%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Overhead Press (Barbell)
4
8 reps
65%
3
Incline Bench Press (Barbell)
4
6 reps
70%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72.5%
2
Overhead Press (Barbell)
4
8 reps
67.5%
3
Incline Bench Press (Barbell)
4
6 reps
72.5%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
4
8 reps
60%
3
Incline Bench Press (Barbell)
4
6 reps
65%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Overhead Press (Barbell)
4
8 reps
65%
3
Incline Bench Press (Barbell)
4
6 reps
70%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72.5%
2
Overhead Press (Barbell)
4
8 reps
67.5%
3
Incline Bench Press (Barbell)
4
6 reps
72.5%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
75%
2
Overhead Press (Barbell)
4
5 reps
72.5%
3
Incline Bench Press (Barbell)
4
4 reps
75%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
75%
2
Overhead Press (Barbell)
4
5 reps
72.5%
3
Incline Bench Press (Barbell)
4
4 reps
75%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
75%
2
Overhead Press (Barbell)
4
5 reps
72.5%
3
Incline Bench Press (Barbell)
4
4 reps
75%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
75%
2
Overhead Press (Barbell)
4
5 reps
72.5%
3
Incline Bench Press (Barbell)
4
4 reps
75%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
82%
82%
2
Overhead Press (Barbell)
4
5 reps
85%
3
Incline Bench Press (Barbell)
4
4 reps
75%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
2 reps
90%
85%
2
Overhead Press (Barbell)
4
2 reps
87%
3
Incline Bench Press (Barbell)
4
3 reps
85%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
2 reps
90%
85%
2
Overhead Press (Barbell)
4
2 reps
87%
3
Incline Bench Press (Barbell)
4
3 reps
85%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
2 reps
90%
85%
2
Overhead Press (Barbell)
4
2 reps
87%
3
Incline Bench Press (Barbell)
4
3 reps
85%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1 reps
97%
85%
2
Overhead Press (Barbell)
3
1
1 reps
87%
87%
3
Incline Bench Press (Barbell)
4
3 reps
85%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1 reps
60%
85%
2
Overhead Press (Barbell)
3
1
1 reps
50%
87%
3
Incline Bench Press (Barbell)
3
1
3 reps
50%
85%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1 reps
60%
85%
2
Overhead Press (Barbell)
3
1
1 reps
50%
87%
3
Incline Bench Press (Barbell)
3
1
3 reps
50%
85%
4
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 6.5
5
Chest Fly (Cable)
3
12 reps
RPE 6.5
6
Lying Tricep Extension (Barbell)
3
10 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
65%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
67.5%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
72.5%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
65%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
70%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
72.5%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
75%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
75%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
75%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
75%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2 reps
90%
90%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2 reps
90%
90%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2 reps
90%
90%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1 reps
60%
90%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1 reps
60%
90%
2
Chest Supported Row (Machine)
4
10 reps
RPE 6.5
3
Hip Thrust (Barbell)
3
8 reps
RPE 7
4
Pull-Up (Bodyweight)
4
10 reps
-
5
Seated Hamstring Curl
3
15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
67.5%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
72.5%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
72.5%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
87%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
87%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1 reps
92%
90%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1 reps
60%
60%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1 reps
60%
60%
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 6.5
3
Leg Press
3
12 reps
RPE 7
4
Seated Calf Raise
4
15 reps
-
5
Back Extension
1
10 reps
RPE 6.5
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Close Grip)
4 Sets
6 Reps
65%
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@6.5
4
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
@6.5
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@6.5
6
Ab Wheel
4 Sets
5 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Deadlift (Paused)
3 Sets
5 Reps
65%
3
Barbell Row
4 Sets
8 Reps
@6.5
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6.5
5
Lat Pulldown
4 Sets
10 Reps
@6.5
6
Face Pull
3 Sets
15 Reps
@6.5
7
Reverse Hyperextension
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Squat (Paused)
3 Sets
5 Reps
65%
3
Front Squat (Barbell)
3 Sets
6 Reps
65%
4
Leg Curl
4 Sets
12 Reps
@6.5
5
Standing Calf Raise
3 Sets
15 Reps
@6.5
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
65%
2
Overhead Press (Barbell)
4 Sets
8 Reps
60%
3
Incline Bench Press (Barbell)
4 Sets
6 Reps
65%
4
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
6 Reps
@6.5
5
Chest Fly (Cable)
3 Sets
12 Reps
@6.5
6
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@7
7
Lateral Raise (Cable)
4 Sets
15 Reps
@6.5
Day 5
1
Deadlift (Barbell)
4 Sets
4 Reps
65%
2
Chest Supported Row (Machine)
4 Sets
10 Reps
@6.5
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@7
4
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
5
Seated Hamstring Curl
3 Sets
15 Reps
@6.5
6
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@6.5
Day 6
1
Squat (Barbell)
4 Sets
6 Reps
65%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
3 Reps
@6.5
3
Leg Press
3 Sets
12 Reps
@7
4
Seated Calf Raise
4 Sets
15 Reps
-
5
Back Extension
1 Set
10 Reps
@6.5