4.0
(1 rating)
Program Description
Powerbuilding
Program Overview
- LevelIntermediate, Novice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length11 weeks
- Time Per Workout90 minutes
- CreatedMar 13, 2025 08:58
- Last EditedJun 18, 2025 10:07
Summary
Embark on an 11-week journey with "Þetta er ekkert mál fyrir Jón Páll!" designed for dedicated lifters ready to push their limits. This 6-day-a-week program focuses on compound movements, including high bar squats, bench presses, and deadlifts, ensuring a comprehensive strength-building experience. With a structured approach that emphasizes progressive overload, you'll build muscle and enhance your overall performance. Get ready to transform your physique and unleash your inner strength!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 6.5-8.5
2
Front Squat (Barbell)
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4A
Leg Press
3
15 reps
RPE 8
4B
Calf Raise (Leg Press)
1
AMRAP
-
4C
Seated Hamstring Curl
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4A
Leg Press
4
15 reps
-
4B
Calf Raise (Leg Press)
1
AMRAP
-
4C
Seated Hamstring Curl
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4 reps
-
2
Front Squat (Barbell)
8
8 reps
-
3
Romanian Deadlift (Barbell)
6
5 reps
-
4A
Leg Press
5
12 reps
-
4B
Calf Raise (Leg Press)
1
AMRAP
-
4C
Seated Hamstring Curl
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
-
2
Front Squat (Barbell)
4
6 reps
-
3
Romanian Deadlift (Barbell)
5
4 reps
-
4A
Leg Press
4
12 reps
-
4B
Calf Raise (Leg Press)
1
AMRAP
-
4C
Seated Hamstring Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
4 reps
-
4A
Leg Press
3
10 reps
-
4B
Calf Raise (Leg Press)
1
AMRAP
-
4C
Seated Hamstring Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 6.5-8.5
2
Front Squat (Barbell)
3
10 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4A
Leg Press
3
15 reps
RPE 8
4B
Calf Raise (Leg Press)
1
AMRAP
-
4C
Seated Hamstring Curl
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
-
2
Front Squat (Barbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4A
Leg Press
4
15 reps
-
4B
Calf Raise (Leg Press)
1
AMRAP
-
4C
Seated Hamstring Curl
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4 reps
-
2
Front Squat (Barbell)
8
8 reps
-
3
Romanian Deadlift (Barbell)
6
5 reps
-
4A
Leg Press
5
12 reps
-
4B
Calf Raise (Leg Press)
1
AMRAP
-
4C
Seated Hamstring Curl
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
-
2
Front Squat (Barbell)
4
6 reps
-
3
Romanian Deadlift (Barbell)
5
4 reps
-
4A
Leg Press
4
12 reps
-
4B
Calf Raise (Leg Press)
1
AMRAP
-
4C
Seated Hamstring Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
4 reps
-
4A
Leg Press
3
10 reps
-
4B
Calf Raise (Leg Press)
1
AMRAP
-
4C
Seated Hamstring Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
80%
75%
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
80%
75%
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
85%
80%
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
85%
80%
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
90%
85%
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Dip (Weighted)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
90%
2
Overhead Press (Barbell)
1
4-6 reps
RPE 9
3
Dip (Weighted)
1
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-8 reps
RPE 9
1B
Shrug (Barbell)
2
8-12 reps
-
2
Hammer Curl (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-8 reps
RPE 9
1B
Shrug (Barbell)
2
8-12 reps
-
2
Hammer Curl (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-8 reps
RPE 9
1B
Shrug (Barbell)
2
8-12 reps
-
2
Hammer Curl (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-8 reps
RPE 9
1B
Shrug (Barbell)
2
8-12 reps
-
2
Hammer Curl (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-8 reps
RPE 9
1B
Shrug (Barbell)
2
8-12 reps
-
2
Hammer Curl (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-8 reps
RPE 9
1B
Shrug (Barbell)
2
8-12 reps
-
2
Hammer Curl (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-8 reps
RPE 9
1B
Shrug (Barbell)
2
8-12 reps
-
2
Hammer Curl (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-8 reps
RPE 9
1B
Shrug (Barbell)
2
8-12 reps
-
2
Hammer Curl (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-8 reps
RPE 9
1B
Shrug (Barbell)
2
8-12 reps
-
2
Hammer Curl (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-8 reps
RPE 9
1B
Shrug (Barbell)
2
8-12 reps
-
2
Hammer Curl (Dumbbell)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Pull-Up (Neutral Grip, Weighted)
3
8-12 reps
-
5
Hanging Leg Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
3
6 reps
-
3
Good Morning
3
8 reps
-
4
Reverse Lunge (Barbell)
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3 reps
RPE 10
2
Deadlift (Barbell)
4
6 reps
-
3
Good Morning
4
8 reps
-
4
Reverse Lunge (Barbell)
4
12 reps
-
5
Back Extension (Weighted)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
4
4 reps
-
3
Good Morning
3
6 reps
-
4
Reverse Lunge (Barbell)
4
10 reps
-
5
Back Extension (Weighted)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3 reps
RPE 10
2
Deadlift (Barbell)
4
4 reps
-
3
Good Morning
3
6 reps
-
4
Reverse Lunge (Barbell)
4
10 reps
-
5
Back Extension (Weighted)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
RPE 10
2
Deadlift (Barbell)
3
3 reps
-
3
Good Morning
3
5 reps
-
4
Reverse Lunge (Barbell)
3
8 reps
-
5
Back Extension (Weighted)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
3
6 reps
-
3
Good Morning
3
8 reps
-
4
Reverse Lunge (Barbell)
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3 reps
RPE 10
2
Deadlift (Barbell)
4
6 reps
-
3
Good Morning
4
8 reps
-
4
Reverse Lunge (Barbell)
4
12 reps
-
5
Back Extension (Weighted)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5 reps
RPE 10
2
Deadlift (Barbell)
4
4 reps
-
3
Good Morning
3
6 reps
-
4
Reverse Lunge (Barbell)
4
10 reps
-
5
Back Extension (Weighted)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3 reps
RPE 10
2
Deadlift (Barbell)
4
4 reps
-
3
Good Morning
3
6 reps
-
4
Reverse Lunge (Barbell)
4
10 reps
-
5
Back Extension (Weighted)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
RPE 10
2
Deadlift (Barbell)
3
3 reps
-
3
Good Morning
3
5 reps
-
4
Reverse Lunge (Barbell)
3
8 reps
-
5
Back Extension (Weighted)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4-6 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
3
Incline Bench Press (Barbell)
1
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3A
Preacher Curl (Barbell)
2
10-15 reps
-
3B
Spider Curl
3
10-15 reps
-
4
Rear Delt Fly (Machine)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
6
Decline Sit Up (Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3A
Preacher Curl (Barbell)
2
10-15 reps
-
3B
Spider Curl
3
10-15 reps
-
4
Rear Delt Fly (Machine)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
6
Decline Sit Up (Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3A
Preacher Curl (Barbell)
2
10-15 reps
-
3B
Spider Curl
3
10-15 reps
-
4
Rear Delt Fly (Machine)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
6
Decline Sit Up (Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3A
Preacher Curl (Barbell)
2
10-15 reps
-
3B
Spider Curl
3
10-15 reps
-
4
Rear Delt Fly (Machine)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
6
Decline Sit Up (Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3A
Preacher Curl (Barbell)
2
10-15 reps
-
3B
Spider Curl
3
10-15 reps
-
4
Rear Delt Fly (Machine)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
6
Decline Sit Up (Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3A
Preacher Curl (Barbell)
2
10-15 reps
-
3B
Spider Curl
3
10-15 reps
-
4
Rear Delt Fly (Machine)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
6
Decline Sit Up (Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3A
Preacher Curl (Barbell)
2
10-15 reps
-
3B
Spider Curl
3
10-15 reps
-
4
Rear Delt Fly (Machine)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
6
Decline Sit Up (Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3A
Preacher Curl (Barbell)
2
10-15 reps
-
3B
Spider Curl
3
10-15 reps
-
4
Rear Delt Fly (Machine)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
6
Decline Sit Up (Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-15 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3A
Preacher Curl (Barbell)
2
10-15 reps
-
3B
Spider Curl
3
10-15 reps
-
4
Rear Delt Fly (Machine)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
6
Decline Sit Up (Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10-15 reps
-
2
Single Arm Row (Cable)
1
10-12 reps
-
3A
Preacher Curl (Barbell)
1
10-15 reps
-
3B
Spider Curl
1
10-15 reps
-
4
Rear Delt Fly (Machine)
1
10-15 reps
-
5
Upright Row (Barbell)
1
15-20 reps
-
6
Decline Sit Up (Bodyweight)
1
AMRAP
-
Week 1
1 / 11 Weeks
Day 1
1
High Bar Squat (Barbell)3 Sets
5 Reps
@6.5-8.5
2
Front Squat (Barbell)3 Sets
10 Reps
@7.5
3
Romanian Deadlift (Barbell)3 Sets
6 Reps
@8
4A
Leg Press3 Sets
15 Reps
@8
4B
Calf Raise (Leg Press)1 Set
AMRAP
-
4C
Seated Hamstring Curl3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)1 Set
2 Sets
8 Reps
8 Reps
80%
75%
2
Overhead Press (Barbell)3 Sets
4-6 Reps
@9
3
Dip (Weighted)3 Sets
6-10 Reps
@9
4
Skull Crusher (Barbell)3 Sets
6-10 Reps
@9
Day 3
1A
Barbell Row3 Sets
6-8 Reps
@9
1B
Shrug (Barbell)2 Sets
8-12 Reps
-
2
Hammer Curl (Dumbbell)2 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
4
Pull-Up (Neutral Grip, Weighted)3 Sets
8-12 Reps
-
5
Hanging Leg Raise3 Sets
15-20 Reps
-
Day 4
1
High Bar Squat (Barbell)1 Set
5 Reps
@10
2
Deadlift (Barbell)3 Sets
6 Reps
-
3
Good Morning3 Sets
8 Reps
-
4
Reverse Lunge (Barbell)3 Sets
12 Reps
-
5
Back Extension (Weighted)3 Sets
12 Reps
-
Day 5
1
Bench Press (Paused)3 Sets
4-6 Reps
@9
2
Seated Shoulder Press (Dumbbell)3 Sets
6-10 Reps
@9
3
Incline Bench Press (Barbell)3 Sets
6-10 Reps
@9
4
Single Arm Overhead Tricep Extension3 Sets
8-12 Reps
@9
Day 6
1
Lat Pulldown3 Sets
10-15 Reps
-
2
Single Arm Row (Cable)3 Sets
10-12 Reps
-
3A
Preacher Curl (Barbell)2 Sets
10-15 Reps
-
3B
Spider Curl3 Sets
10-15 Reps
-
4
Rear Delt Fly (Machine)2 Sets
10-15 Reps
-
5
Upright Row (Barbell)2 Sets
15-20 Reps
-
6
Decline Sit Up (Bodyweight)1 Set
AMRAP
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Hot DanielAge 26, Man
2 months ago
5 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program definitely not for beginners, has a lot of volume