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Þetta er ekkert mál fyrir Jón Páll!

by Hot Daniel
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4.0
(1 rating)

Program Description

Powerbuilding

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 13, 2025 08:58
  • Last Edited
    Apr 06, 2025 04:55
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ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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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
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 Press
3 Sets
15 Reps
@8
4B
Calf Raise (Leg Press)
1 Set
AMRAP
-
4C
Seated Hamstring Curl
3 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 Row
3 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 Raise
3 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 Morning
3 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 Extension
3 Sets
8-12 Reps
@9
Day 6
1
Lat Pulldown
3 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 Curl
3 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
15 days 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