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!
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.8%
Hamstrings
11.8%
Quadriceps
11.3%
Triceps
9.4%
Lower Back
8%
Upper Back
7.5%
Front Delts
7.1%
Lats
6.1%
Biceps
5.8%
Middle Delts
5.8%
Chest
5.7%
Abs
4.9%
Rear Delts
1.4%
Adductors
1.3%
Forearms
1.1%
Calves
0.6%
Abductors
0.4%
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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
5 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