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Program Description

Purpose is primarily focused on strength gains for the Squat Bench Deadlift and OHP using linear periodization and plus sets. Secondary focus is hypertrophy of supporting muscles using high intensity, low volume. Sessions should average 40-50 min depending on warmups needed for primary movements

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 03, 2026 09:19
  • Last Edited
    Mar 04, 2026 10:04
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12%
Triceps
11.2%
Quadriceps
9.7%
Glutes
8.9%
Hamstrings
8.9%
Chest
7.3%
Upper Back
6.4%
Biceps
6.4%
Middle Delts
5.5%
Lower Back
5.2%
Abs
5.2%
Forearms
4.8%
Lats
3.2%
Adductors
2%
Calves
1.6%
Rear Delts
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
78%
2
Overhead Press (Barbell)
1
AMRAP
78%
3
Bicep Curl (Barbell)
1
1
6-8 reps
5-12 reps
RPE 6
RPE 10
4
Upright Row (Barbell)
1
1
6-10 reps
8-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
I, Y, T (IYT) Raise
1
1
5-8 reps
5-12 reps
RPE 6
RPE 10
7
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3 reps
82%
2
Overhead Press (Barbell)
1
AMRAP
82%
3
Bicep Curl (Barbell)
1
1
6-8 reps
5-12 reps
RPE 6
RPE 10
4
Upright Row (Barbell)
1
1
6-10 reps
8-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
I, Y, T (IYT) Raise
1
1
5-8 reps
5-12 reps
RPE 6
RPE 10
7
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
86%
2
Overhead Press (Barbell)
1
AMRAP
86%
3
Bicep Curl (Barbell)
1
1
6-8 reps
5-12 reps
RPE 6
RPE 10
4
Upright Row (Barbell)
1
1
6-10 reps
8-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
I, Y, T (IYT) Raise
1
1
5-8 reps
5-12 reps
RPE 6
RPE 10
7
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
90%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Bicep Curl (Barbell)
1
1
6-8 reps
5-12 reps
RPE 6
RPE 10
4
Upright Row (Barbell)
1
1
6-10 reps
8-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
I, Y, T (IYT) Raise
1
1
5-8 reps
5-12 reps
RPE 6
RPE 10
7
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
2
Bicep Curl (Barbell)
1
1
6-8 reps
5-12 reps
RPE 6
RPE 7.5
3
Upright Row (Barbell)
1
1
6-10 reps
8-15 reps
RPE 6
RPE 7.5
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 7.5
5
I, Y, T (IYT) Raise
1
1
5-8 reps
5-12 reps
RPE 6
RPE 7.5
6
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
83%
2
Overhead Press (Barbell)
1
AMRAP
83%
3
Bicep Curl (Barbell)
1
1
6-8 reps
5-12 reps
RPE 6
RPE 10
4
Upright Row (Barbell)
1
1
6-10 reps
8-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
I, Y, T (IYT) Raise
1
1
5-8 reps
5-12 reps
RPE 6
RPE 10
7
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
87%
2
Overhead Press (Barbell)
1
AMRAP
87%
3
Bicep Curl (Barbell)
1
1
6-8 reps
5-12 reps
RPE 6
RPE 10
4
Upright Row (Barbell)
1
1
6-10 reps
8-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
I, Y, T (IYT) Raise
1
1
5-8 reps
5-12 reps
RPE 6
RPE 10
7
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2 reps
91%
2
Overhead Press (Barbell)
1
AMRAP
91%
3
Bicep Curl (Barbell)
1
1
6-8 reps
5-12 reps
RPE 6
RPE 10
4
Upright Row (Barbell)
1
1
6-10 reps
8-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
I, Y, T (IYT) Raise
1
1
5-8 reps
5-12 reps
RPE 6
RPE 10
7
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2 reps
95%
2
Overhead Press (Barbell)
1
AMRAP
95%
3
Bicep Curl (Barbell)
1
1
6-8 reps
5-12 reps
RPE 6
RPE 10
4
Upright Row (Barbell)
1
1
6-10 reps
8-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
I, Y, T (IYT) Raise
1
1
5-8 reps
5-12 reps
RPE 6
RPE 10
7
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
2
Bicep Curl (Barbell)
1
1
6-8 reps
5-12 reps
RPE 6
RPE 7.5
3
Upright Row (Barbell)
1
1
6-10 reps
8-15 reps
RPE 6
RPE 7.5
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 7.5
5
I, Y, T (IYT) Raise
1
1
5-8 reps
5-12 reps
RPE 6
RPE 7.5
6
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
88%
2
Overhead Press (Barbell)
1
AMRAP
82%
3
Bicep Curl (Barbell)
1
1
6-8 reps
5-12 reps
RPE 6
RPE 10
4
Upright Row (Barbell)
1
1
6-10 reps
8-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
I, Y, T (IYT) Raise
1
1
5-8 reps
5-12 reps
RPE 6
RPE 10
7
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1 reps
92%
2
Overhead Press (Barbell)
1
AMRAP
92%
3
Bicep Curl (Barbell)
1
1
6-8 reps
5-12 reps
RPE 6
RPE 10
4
Upright Row (Barbell)
1
1
6-10 reps
8-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
I, Y, T (IYT) Raise
1
1
5-8 reps
5-12 reps
RPE 6
RPE 10
7
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
96%
2
Overhead Press (Barbell)
1
AMRAP
96%
3
Bicep Curl (Barbell)
1
1
6-8 reps
5-12 reps
RPE 6
RPE 10
4
Upright Row (Barbell)
1
1
6-10 reps
8-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
I, Y, T (IYT) Raise
1
1
5-8 reps
5-12 reps
RPE 6
RPE 10
7
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
100%
2
Overhead Press (Barbell)
1
AMRAP
100%
3
Bicep Curl (Barbell)
1
1
6-8 reps
5-12 reps
RPE 6
RPE 10
4
Upright Row (Barbell)
1
1
6-10 reps
8-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
I, Y, T (IYT) Raise
1
1
5-8 reps
5-12 reps
RPE 6
RPE 10
7
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
2
Bicep Curl (Barbell)
1
1
6-8 reps
5-12 reps
RPE 6
RPE 7.5
3
Upright Row (Barbell)
1
1
6-10 reps
8-15 reps
RPE 6
RPE 7.5
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 7.5
5
I, Y, T (IYT) Raise
1
1
5-8 reps
5-12 reps
RPE 6
RPE 7.5
6
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
82%
2
Overhead Press (Barbell)
1
AMRAP
82%
3
Bicep Curl (Barbell)
1
1
6-8 reps
5-12 reps
RPE 6
RPE 10
4
Upright Row (Barbell)
1
1
6-10 reps
8-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
I, Y, T (IYT) Raise
1
1
5-8 reps
5-12 reps
RPE 6
RPE 10
7
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
78%
2
Squat (Barbell)
1
AMRAP
78%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-10 reps
RPE 6
RPE 10
4
Lateral Lunge (Weighted)
1
1
4-6 reps
4-10 reps
RPE 6
RPE 9.5
5
Leg Extension
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
Leg Curl
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
7
Straight Leg Calf Raise
1
1
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
82%
2
Squat (Barbell)
1
AMRAP
82%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-10 reps
RPE 6
RPE 10
4
Lateral Lunge (Weighted)
1
1
4-6 reps
4-10 reps
RPE 6
RPE 9.5
5
Leg Extension
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
Leg Curl
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
7
Straight Leg Calf Raise
1
1
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
86%
2
Squat (Barbell)
1
AMRAP
86%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-10 reps
RPE 6
RPE 10
4
Lateral Lunge (Weighted)
1
1
4-6 reps
4-10 reps
RPE 6
RPE 9.5
5
Leg Extension
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
Leg Curl
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
7
Straight Leg Calf Raise
1
1
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-10 reps
RPE 6
RPE 10
4
Lateral Lunge (Weighted)
1
1
4-6 reps
4-10 reps
RPE 6
RPE 9.5
5
Leg Extension
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
Leg Curl
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
7
Straight Leg Calf Raise
1
1
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-10 reps
RPE 6
RPE 7.5
3
Lateral Lunge (Weighted)
1
1
4-6 reps
4-10 reps
RPE 6
RPE 7
4
Leg Extension
1
1
6-10 reps
6-15 reps
RPE 6
RPE 7.5
5
Leg Curl
1
1
6-10 reps
6-15 reps
RPE 6
RPE 8
6
Straight Leg Calf Raise
1
1
8-10 reps
6-15 reps
RPE 6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
83%
2
Squat (Barbell)
1
AMRAP
83%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-10 reps
RPE 6
RPE 10
4
Lateral Lunge (Weighted)
1
1
4-6 reps
4-10 reps
RPE 6
RPE 9.5
5
Leg Extension
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
Leg Curl
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
7
Straight Leg Calf Raise
1
1
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
87%
2
Squat (Barbell)
1
AMRAP
87%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-10 reps
RPE 6
RPE 10
4
Lateral Lunge (Weighted)
1
1
4-6 reps
4-10 reps
RPE 6
RPE 9.5
5
Leg Extension
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
Leg Curl
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
7
Straight Leg Calf Raise
1
1
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
91%
2
Squat (Barbell)
1
AMRAP
91%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-10 reps
RPE 6
RPE 10
4
Lateral Lunge (Weighted)
1
1
4-6 reps
4-10 reps
RPE 6
RPE 9.5
5
Leg Extension
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
Leg Curl
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
7
Straight Leg Calf Raise
1
1
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
95%
2
Squat (Barbell)
1
AMRAP
95%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-10 reps
RPE 6
RPE 10
4
Lateral Lunge (Weighted)
1
1
4-6 reps
4-10 reps
RPE 6
RPE 9.5
5
Leg Extension
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
Leg Curl
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
7
Straight Leg Calf Raise
1
1
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-10 reps
RPE 6
RPE 7.5
3
Lateral Lunge (Weighted)
1
1
4-6 reps
4-10 reps
RPE 6
RPE 7
4
Leg Extension
1
1
6-10 reps
6-15 reps
RPE 6
RPE 7.5
5
Leg Curl
1
1
6-10 reps
6-15 reps
RPE 6
RPE 8
6
Straight Leg Calf Raise
1
1
8-10 reps
6-15 reps
RPE 6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
88%
2
Squat (Barbell)
1
AMRAP
88%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-10 reps
RPE 6
RPE 10
4
Lateral Lunge (Weighted)
1
1
4-6 reps
4-10 reps
RPE 6
RPE 9.5
5
Leg Extension
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
Leg Curl
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
7
Straight Leg Calf Raise
1
1
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
92%
2
Squat (Barbell)
1
AMRAP
92%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-10 reps
RPE 6
RPE 10
4
Lateral Lunge (Weighted)
1
1
4-6 reps
4-10 reps
RPE 6
RPE 9.5
5
Leg Extension
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
Leg Curl
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
7
Straight Leg Calf Raise
1
1
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82%
2
Squat (Barbell)
1
AMRAP
82%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-10 reps
RPE 6
RPE 10
4
Lateral Lunge (Weighted)
1
1
4-6 reps
4-10 reps
RPE 6
RPE 9.5
5
Leg Extension
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
Leg Curl
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
7
Straight Leg Calf Raise
1
1
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Squat (Barbell)
1
AMRAP
100%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-10 reps
RPE 6
RPE 10
4
Lateral Lunge (Weighted)
1
1
4-6 reps
4-10 reps
RPE 6
RPE 9.5
5
Leg Extension
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
Leg Curl
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
7
Straight Leg Calf Raise
1
1
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-10 reps
RPE 6
RPE 7.5
3
Lateral Lunge (Weighted)
1
1
4-6 reps
4-10 reps
RPE 6
RPE 7
4
Leg Extension
1
1
6-10 reps
6-15 reps
RPE 6
RPE 7.5
5
Leg Curl
1
1
6-10 reps
6-15 reps
RPE 6
RPE 8
6
Straight Leg Calf Raise
1
1
8-10 reps
6-15 reps
RPE 6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82%
2
Squat (Barbell)
1
AMRAP
82%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-10 reps
RPE 6
RPE 10
4
Lateral Lunge (Weighted)
1
1
4-6 reps
4-10 reps
RPE 6
RPE 9.5
5
Leg Extension
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
6
Leg Curl
1
1
6-10 reps
6-15 reps
RPE 6
RPE 10
7
Straight Leg Calf Raise
1
1
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
78%
2
Bench Press (Paused)
1
AMRAP
78%
3
Incline Bench Press (Barbell)
1
1
4-6 reps
4-12 reps
RPE 6
RPE 10
4
Dip (Weighted)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
5
French Press
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Pec Fly (Dumbbell)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
7
Single Arm Pushdown
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
82%
2
Bench Press (Paused)
1
AMRAP
82%
3
Incline Bench Press (Barbell)
1
1
4-6 reps
4-12 reps
RPE 6
RPE 10
4
Dip (Weighted)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
5
French Press
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Pec Fly (Dumbbell)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
7
Single Arm Pushdown
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
86%
2
Bench Press (Paused)
1
AMRAP
86%
3
Incline Bench Press (Barbell)
1
1
4-6 reps
4-12 reps
RPE 6
RPE 10
4
Dip (Weighted)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
5
French Press
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Pec Fly (Dumbbell)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
7
Single Arm Pushdown
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
90%
2
Bench Press (Paused)
1
AMRAP
90%
3
Incline Bench Press (Barbell)
1
1
4-6 reps
4-12 reps
RPE 6
RPE 10
4
Dip (Weighted)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
5
French Press
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Pec Fly (Dumbbell)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
7
Single Arm Pushdown
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Incline Bench Press (Barbell)
1
1
4-6 reps
4-12 reps
RPE 6
RPE 7
3
Dip (Weighted)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 7.5
4
French Press
1
1
6-10 reps
5-12 reps
RPE 6
RPE 7.5
5
Pec Fly (Dumbbell)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 7.5
6
Single Arm Pushdown
1
1
6-10 reps
5-12 reps
RPE 6
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
83%
2
Bench Press (Paused)
1
AMRAP
83%
3
Incline Bench Press (Barbell)
1
1
4-6 reps
4-12 reps
RPE 6
RPE 10
4
Dip (Weighted)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
5
French Press
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Pec Fly (Dumbbell)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
7
Single Arm Pushdown
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2 reps
87%
2
Bench Press (Paused)
1
AMRAP
87%
3
Incline Bench Press (Barbell)
1
1
4-6 reps
4-12 reps
RPE 6
RPE 10
4
Dip (Weighted)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
5
French Press
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Pec Fly (Dumbbell)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 6
7
Single Arm Pushdown
1
1
6-10 reps
5-12 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2 reps
91%
2
Bench Press (Paused)
1
AMRAP
91%
3
Incline Bench Press (Barbell)
1
1
4-6 reps
4-12 reps
RPE 6
RPE 10
4
Dip (Weighted)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
5
French Press
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Pec Fly (Dumbbell)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 6
7
Single Arm Pushdown
1
1
6-10 reps
5-12 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2 reps
95%
2
Bench Press (Paused)
1
AMRAP
95%
3
Incline Bench Press (Barbell)
1
1
4-6 reps
4-12 reps
RPE 6
RPE 10
4
Dip (Weighted)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
5
French Press
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Pec Fly (Dumbbell)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 6
7
Single Arm Pushdown
1
1
6-10 reps
5-12 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Incline Bench Press (Barbell)
1
1
4-6 reps
4-12 reps
RPE 6
RPE 7
3
Dip (Weighted)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 7.5
4
French Press
1
1
6-10 reps
5-12 reps
RPE 6
RPE 7.5
5
Pec Fly (Dumbbell)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 7.5
6
Single Arm Pushdown
1
1
6-10 reps
5-12 reps
RPE 6
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
82%
2
Bench Press (Paused)
1
AMRAP
82%
3
Incline Bench Press (Barbell)
1
1
4-6 reps
4-12 reps
RPE 6
RPE 10
4
Dip (Weighted)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
5
French Press
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Pec Fly (Dumbbell)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
7
Single Arm Pushdown
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1 reps
92%
2
Bench Press (Paused)
1
AMRAP
92%
3
Incline Bench Press (Barbell)
1
1
4-6 reps
4-12 reps
RPE 6
RPE 10
4
Dip (Weighted)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
5
French Press
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Pec Fly (Dumbbell)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 6
7
Single Arm Pushdown
1
1
6-10 reps
5-12 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
82%
2
Bench Press (Paused)
1
AMRAP
82%
3
Incline Bench Press (Barbell)
1
1
4-6 reps
4-12 reps
RPE 6
RPE 10
4
Dip (Weighted)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
5
French Press
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Pec Fly (Dumbbell)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 6
7
Single Arm Pushdown
1
1
6-10 reps
5-12 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
100%
2
Bench Press (Paused)
1
AMRAP
100%
3
Incline Bench Press (Barbell)
1
1
4-6 reps
4-12 reps
RPE 6
RPE 10
4
Dip (Weighted)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
5
French Press
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Pec Fly (Dumbbell)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 6
7
Single Arm Pushdown
1
1
6-10 reps
5-12 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Incline Bench Press (Barbell)
1
1
4-6 reps
4-12 reps
RPE 6
RPE 7
3
Dip (Weighted)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 7.5
4
French Press
1
1
6-10 reps
5-12 reps
RPE 6
RPE 7.5
5
Pec Fly (Dumbbell)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 7.5
6
Single Arm Pushdown
1
1
6-10 reps
5-12 reps
RPE 6
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
82%
2
Bench Press (Paused)
1
AMRAP
82%
3
Incline Bench Press (Barbell)
1
1
4-6 reps
4-12 reps
RPE 6
RPE 10
4
Dip (Weighted)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 10
5
French Press
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Pec Fly (Dumbbell)
1
1
8-12 reps
8-15 reps
RPE 6
RPE 6
7
Single Arm Pushdown
1
1
6-10 reps
5-12 reps
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
78%
2
Deadlift (Barbell)
1
AMRAP
78%
3
Pendlay Row
1
1
4-8 reps
4-12 reps
RPE 6
RPE 10
4
Pull-Up (Weighted)
1
1
5-10 reps
4-12 reps
RPE 6
RPE 10
5
Shrug (Barbell)
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Back Extension
4
8-15 reps
RPE 7
7
Wrist Curls
1
2
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
82%
2
Deadlift (Barbell)
1
AMRAP
82%
3
Pendlay Row
1
1
4-8 reps
4-12 reps
RPE 6
RPE 10
4
Pull-Up (Weighted)
1
1
5-10 reps
4-12 reps
RPE 6
RPE 10
5
Shrug (Barbell)
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Back Extension
4
8-15 reps
RPE 7
7
Wrist Curls
1
2
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
86%
2
Deadlift (Barbell)
1
AMRAP
86%
3
Pendlay Row
1
1
4-8 reps
4-12 reps
RPE 6
RPE 10
4
Pull-Up (Weighted)
1
1
5-10 reps
4-12 reps
RPE 6
RPE 10
5
Shrug (Barbell)
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Back Extension
4
8-15 reps
RPE 7
7
Wrist Curls
1
2
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Pendlay Row
1
1
4-8 reps
4-12 reps
RPE 6
RPE 10
4
Pull-Up (Weighted)
1
1
5-10 reps
4-12 reps
RPE 6
RPE 10
5
Shrug (Barbell)
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Back Extension
4
8-15 reps
RPE 7
7
Wrist Curls
1
2
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Pendlay Row
1
1
4-8 reps
4-12 reps
RPE 6
RPE 7.5
3
Pull-Up (Weighted)
1
1
5-10 reps
4-12 reps
RPE 6
RPE 8
4
Shrug (Barbell)
1
1
6-10 reps
5-12 reps
RPE 6
RPE 8
5
Back Extension
4
8-15 reps
RPE 7
6
Wrist Curls
1
1
1
8-10 reps
6-15 reps
6-15 reps
RPE 6
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
83%
2
Deadlift (Barbell)
1
AMRAP
83%
3
Pendlay Row
1
1
4-8 reps
4-12 reps
RPE 6
RPE 10
4
Pull-Up (Weighted)
1
1
5-10 reps
4-12 reps
RPE 6
RPE 10
5
Shrug (Barbell)
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Back Extension
4
8-15 reps
RPE 7
7
Wrist Curls
1
2
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
87%
2
Deadlift (Barbell)
1
AMRAP
87%
3
Pendlay Row
1
1
4-8 reps
4-12 reps
RPE 6
RPE 10
4
Pull-Up (Weighted)
1
1
5-10 reps
4-12 reps
RPE 6
RPE 10
5
Shrug (Barbell)
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Back Extension
4
8-15 reps
RPE 7
7
Wrist Curls
1
2
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
91%
2
Deadlift (Barbell)
1
AMRAP
91%
3
Pendlay Row
1
1
4-8 reps
4-12 reps
RPE 6
RPE 10
4
Pull-Up (Weighted)
1
1
5-10 reps
4-12 reps
RPE 6
RPE 10
5
Shrug (Barbell)
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Back Extension
4
8-15 reps
RPE 7
7
Wrist Curls
1
2
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Pendlay Row
1
1
4-8 reps
4-12 reps
RPE 6
RPE 10
4
Pull-Up (Weighted)
1
1
5-10 reps
4-12 reps
RPE 6
RPE 10
5
Shrug (Barbell)
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Back Extension
4
8-15 reps
RPE 7
7
Wrist Curls
1
2
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Pendlay Row
1
1
4-8 reps
4-12 reps
RPE 6
RPE 7.5
3
Pull-Up (Weighted)
1
1
5-10 reps
4-12 reps
RPE 6
RPE 8
4
Shrug (Barbell)
1
1
6-10 reps
5-12 reps
RPE 6
RPE 8
5
Back Extension
4
8-15 reps
RPE 7
6
Wrist Curls
1
1
1
8-10 reps
6-15 reps
6-15 reps
RPE 6
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
82%
2
Deadlift (Barbell)
1
AMRAP
82%
3
Pendlay Row
1
1
4-8 reps
4-12 reps
RPE 6
RPE 10
4
Pull-Up (Weighted)
1
1
5-10 reps
4-12 reps
RPE 6
RPE 10
5
Shrug (Barbell)
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Back Extension
4
8-15 reps
RPE 7
7
Wrist Curls
1
2
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
92%
2
Deadlift (Barbell)
1
AMRAP
92%
3
Pendlay Row
1
1
4-8 reps
4-12 reps
RPE 6
RPE 10
4
Pull-Up (Weighted)
1
1
5-10 reps
4-12 reps
RPE 6
RPE 10
5
Shrug (Barbell)
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Back Extension
4
8-15 reps
RPE 7
7
Wrist Curls
1
2
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
82%
2
Deadlift (Barbell)
1
AMRAP
82%
3
Pendlay Row
1
1
4-8 reps
4-12 reps
RPE 6
RPE 10
4
Pull-Up (Weighted)
1
1
5-10 reps
4-12 reps
RPE 6
RPE 10
5
Shrug (Barbell)
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Back Extension
4
8-15 reps
RPE 7
7
Wrist Curls
1
2
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Deadlift (Barbell)
1
AMRAP
100%
3
Pendlay Row
1
1
4-8 reps
4-12 reps
RPE 6
RPE 10
4
Pull-Up (Weighted)
1
1
5-10 reps
4-12 reps
RPE 6
RPE 10
5
Shrug (Barbell)
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Back Extension
4
8-15 reps
RPE 7
7
Wrist Curls
1
2
8-10 reps
6-15 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Pendlay Row
1
1
4-8 reps
4-12 reps
RPE 6
RPE 7.5
3
Pull-Up (Weighted)
1
1
5-10 reps
4-12 reps
RPE 6
RPE 8
4
Shrug (Barbell)
1
1
6-10 reps
5-12 reps
RPE 6
RPE 8
5
Back Extension
4
8-15 reps
RPE 7
6
Wrist Curls
1
1
1
8-10 reps
6-15 reps
6-15 reps
RPE 6
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
82%
2
Deadlift (Barbell)
1
AMRAP
82%
3
Pendlay Row
1
1
4-8 reps
4-12 reps
RPE 6
RPE 10
4
Pull-Up (Weighted)
1
1
5-10 reps
4-12 reps
RPE 6
RPE 10
5
Shrug (Barbell)
1
1
6-10 reps
5-12 reps
RPE 6
RPE 10
6
Back Extension
4
8-15 reps
RPE 7
7
Wrist Curls
1
2
8-10 reps
6-15 reps
RPE 6
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
3 Reps
78%
2
Overhead Press (Barbell)
1 Set
AMRAP
78%
3
Bicep Curl (Barbell)
1 Set
1 Set
6-8 Reps
5-12 Reps
@6
@10
4
Upright Row (Barbell)
1 Set
1 Set
6-10 Reps
8-15 Reps
@6
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-15 Reps
@6
@10
6
I, Y, T (IYT) Raise
1 Set
1 Set
5-8 Reps
5-12 Reps
@6
@10
7
Preacher Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-15 Reps
@6
@10
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
78%
2
Squat (Barbell)
1 Set
AMRAP
78%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
4-10 Reps
@6
@10
4
Lateral Lunge (Weighted)
1 Set
1 Set
4-6 Reps
4-10 Reps
@6
@9.5
5
Leg Extension
1 Set
1 Set
6-10 Reps
6-15 Reps
@6
@10
6
Leg Curl
1 Set
1 Set
6-10 Reps
6-15 Reps
@6
@10
7
Straight Leg Calf Raise
1 Set
1 Set
8-10 Reps
6-15 Reps
@6
@10
Day 3
1
Bench Press (Paused)
3 Sets
3 Reps
78%
2
Bench Press (Paused)
1 Set
AMRAP
78%
3
Incline Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
4-12 Reps
@6
@10
4
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-15 Reps
@6
@10
5
French Press
1 Set
1 Set
6-10 Reps
5-12 Reps
@6
@10
6
Pec Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
8-15 Reps
@6
@10
7
Single Arm Pushdown
1 Set
1 Set
6-10 Reps
5-12 Reps
@6
@10
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
78%
2
Deadlift (Barbell)
1 Set
AMRAP
78%
3
Pendlay Row
1 Set
1 Set
4-8 Reps
4-12 Reps
@6
@10
4
Pull-Up (Weighted)
1 Set
1 Set
5-10 Reps
4-12 Reps
@6
@10
5
Shrug (Barbell)
1 Set
1 Set
6-10 Reps
5-12 Reps
@6
@10
6
Back Extension
4 Sets
8-15 Reps
@7
7
Wrist Curls
1 Set
2 Sets
8-10 Reps
6-15 Reps
@6
@10