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Classic Muscle and Strength

by Luke Trains

Program Description

This program is designed to increase strength in the main 3 powerlifts and focus on hypertrophy primarily in your chest, back and thighs to help increase your powerlifting strength and to look monstrous. There is also some secondary work for your arms and shoulders to complete that freaky bulbous physique.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 26, 2025 10:41
  • Last Edited
    Jul 27, 2025 06:07
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
14 reps
-
5
Calf Raise (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
14 reps
-
5
Calf Raise (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
82%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
14 reps
-
5
Calf Raise (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
84%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
14 reps
-
5
Calf Raise (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
78%
90%
80%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
14 reps
-
5
Calf Raise (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Front Squat (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
14 reps
-
5
Calf Raise (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Front Squat (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
14 reps
-
5
Calf Raise (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
87%
2
Front Squat (Barbell)
2
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
14 reps
-
5
Calf Raise (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
14 reps
-
5
Calf Raise (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
83%
95%
85%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
14 reps
-
5
Calf Raise (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Belt Squat
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
14 reps
-
5
Calf Raise (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
93%
2
Belt Squat
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
14 reps
-
5
Calf Raise (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
85%
100%
90%
2
Belt Squat
3
10 reps
RPE 8
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
14 reps
-
5
Calf Raise (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Pendlay Row
4
12 reps
RPE 7
3
Chest Fly (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Pendlay Row
4
12 reps
RPE 7
3
Chest Fly (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
82%
2
Pendlay Row
4
12 reps
RPE 7
3
Chest Fly (Dumbbell)
4
10 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
84%
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8
3
Pendlay Row
4
12 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
78%
90%
80%
2
Chest Fly (Dumbbell)
4
10 reps
RPE 8
3
Pendlay Row
4
12 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pendlay Row
4
12 reps
RPE 7
3
Dip (Assisted)
4
8 reps
RPE 8
4
High Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Pendlay Row
4
12 reps
RPE 7
3
Dip (Assisted)
4
8 reps
RPE 8
4
High Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87%
2
Pendlay Row
4
12 reps
RPE 7
3
Dip (Assisted)
4
8 reps
RPE 8
4
High Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Dip (Assisted)
4
8 reps
RPE 8
3
Pendlay Row
4
12 reps
RPE 7
4
High Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
83%
95%
85%
2
Dip (Assisted)
4
8 reps
RPE 8
3
Pendlay Row
4
12 reps
RPE 7
4
High Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Chest Press (Machine)
4
10 reps
RPE 8
3
Kroc Row
4
12 reps
RPE 7
4
High Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
93%
2
Chest Press (Machine)
4
10 reps
RPE 8
3
Kroc Row
4
12 reps
RPE 7
4
High Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
85%
100%
90%
2
Chest Press (Machine)
4
10 reps
RPE 8
3
Kroc Row
4
12 reps
RPE 7
4
High Row
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Face Pull
4
12 reps
RPE 8
3A
JM Press
3
10 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8
4B
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Face Pull
4
12 reps
RPE 8
3A
JM Press
3
10 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8
4B
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
72%
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Face Pull
4
12 reps
RPE 8
3A
JM Press
3
10 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8
4B
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
72%
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Face Pull
4
12 reps
RPE 8
3A
JM Press
3
10 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8
4B
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
75%
2A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
2B
Face Pull
4
12 reps
RPE 8
3A
JM Press
3
10 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8
4B
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
2A
Lateral Raise (Cable)
4
12 reps
RPE 8
2B
Rear Delt Fly (Cable)
4
12 reps
RPE 8
3A
JM Press
3
10 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8
4B
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
2A
Lateral Raise (Cable)
4
12 reps
RPE 8
2B
Rear Delt Fly (Cable)
4
12 reps
RPE 8
3A
JM Press
3
10 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8
4B
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
2A
Lateral Raise (Cable)
4
12 reps
RPE 8
2B
Rear Delt Fly (Cable)
4
12 reps
RPE 8
3A
JM Press
3
10 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8
4B
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
2A
Lateral Raise (Cable)
4
12 reps
RPE 8
2B
Rear Delt Fly (Cable)
4
12 reps
RPE 8
3A
JM Press
2
10 reps
RPE 8
3B
Bicep Curl (Barbell)
2
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8
4B
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
2A
Lateral Raise (Cable)
4
12 reps
RPE 8
2B
Rear Delt Fly (Cable)
4
12 reps
RPE 8
3A
JM Press
3
10 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8
4B
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
77%
2A
Lateral Raise (Cable)
4
12 reps
RPE 8
2B
Rear Delt Fly (Cable)
4
12 reps
RPE 8
3A
JM Press
3
10 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8
4B
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
78%
2A
Lateral Raise (Cable)
4
12 reps
RPE 8
2B
Rear Delt Fly (Cable)
4
12 reps
RPE 8
3A
JM Press
3
10 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8
4B
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
80%
2A
Lateral Raise (Cable)
4
12 reps
RPE 8
2B
Rear Delt Fly (Cable)
4
12 reps
RPE 8
3A
JM Press
3
10 reps
RPE 8
3B
Bicep Curl (Barbell)
3
10 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8
4B
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Squat (Barbell)
3
8 reps
70%
3
Belt Squat
3
10 reps
RPE 8
4
Back Extension
4
14 reps
RPE 8
5
Hip Adductor (Machine)
3
14 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Squat (Barbell)
3
8 reps
70%
3
Belt Squat
3
10 reps
RPE 8
4
Back Extension
4
14 reps
RPE 8
5
Hip Adductor (Machine)
3
14 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
82%
2
Squat (Barbell)
3
8 reps
72%
3
Belt Squat
3
10 reps
RPE 8
4
Back Extension
4
14 reps
RPE 8
5
Hip Adductor (Machine)
3
14 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
84%
2
Squat (Barbell)
3
8 reps
72%
3
Belt Squat
3
10 reps
RPE 8
4
Back Extension
4
14 reps
RPE 8
5
Hip Adductor (Machine)
3
14 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
78%
90%
80%
2
Squat (Barbell)
3
8 reps
75%
3
Belt Squat
3
10 reps
RPE 8
4
Back Extension
4
14 reps
RPE 8
5
Hip Adductor (Machine)
3
14 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
6 reps
77%
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Good Morning (Smith Machine)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
14 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
6 reps
77%
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Good Morning (Smith Machine)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
14 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
87%
2
Squat (Barbell)
3
6 reps
78%
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Good Morning (Smith Machine)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
14 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Squat (Barbell)
3
6 reps
78%
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Good Morning (Smith Machine)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
14 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
83%
95%
85%
2
Squat (Barbell)
3
6 reps
80%
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Good Morning (Smith Machine)
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
14 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
90%
2
Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
14 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
93%
2
Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
14 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
85%
100%
90%
2
Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
14 reps
-
6
Calf Raise (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 7
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Pull-Up (Assisted)
2
1
10 reps
10 reps
RPE 8
RPE 9
5A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6A
Tricep Extension (Cable)
3
12 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 7
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Pull-Up (Assisted)
2
1
10 reps
10 reps
RPE 8
RPE 9
5A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6A
Tricep Extension (Cable)
3
12 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 7
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Pull-Up (Assisted)
2
1
10 reps
10 reps
RPE 8
RPE 9
5A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6A
Tricep Extension (Cable)
3
12 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 7
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Pull-Up (Assisted)
2
1
10 reps
10 reps
RPE 8
RPE 9
5A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6A
Tricep Extension (Cable)
3
12 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 7
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Pull-Up (Assisted)
2
1
10 reps
10 reps
RPE 8
RPE 9
5A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6A
Tricep Extension (Cable)
3
12 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
77%
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Chin-Up (Assisted)
2
1
10 reps
10 reps
RPE 8
RPE 9
5A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6A
Tricep Extension (Cable)
3
12 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
77%
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Chin-Up (Assisted)
2
1
10 reps
10 reps
RPE 8
RPE 9
5A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6A
Tricep Extension (Cable)
3
12 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
78%
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Chin-Up (Assisted)
2
1
10 reps
10 reps
RPE 8
RPE 9
5A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6A
Tricep Extension (Cable)
3
12 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
78%
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Chin-Up (Assisted)
2
1
10 reps
10 reps
RPE 8
RPE 9
5A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6A
Tricep Extension (Cable)
3
12 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
4
Chin-Up (Assisted)
2
1
10 reps
10 reps
RPE 8
RPE 9
5A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6A
Tricep Extension (Cable)
3
12 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
65%
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Chin-Up (Assisted)
2
1
10 reps
10 reps
RPE 8
RPE 9
5A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6A
Tricep Extension (Cable)
3
12 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
65%
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Chin-Up (Assisted)
2
1
10 reps
10 reps
RPE 8
RPE 9
5A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6A
Tricep Extension (Cable)
3
12 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
67%
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
4
Chin-Up (Assisted)
2
1
10 reps
10 reps
RPE 8
RPE 9
5A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6A
Tricep Extension (Cable)
3
12 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
Week 1
1 / 13 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
3
Hack Squat
3 Sets
12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
14 Reps
-
5
Calf Raise (Machine)
3 Sets
20 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Pendlay Row
4 Sets
12 Reps
@7
3
Chest Fly (Dumbbell)
4 Sets
10 Reps
@8
4
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
8 Reps
70%
2A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
2B
Face Pull
4 Sets
12 Reps
@8
3A
JM Press
3 Sets
10 Reps
@8
3B
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
4A
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8
4B
Bicep Curl (Cable)
4 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Squat (Barbell)
3 Sets
8 Reps
70%
3
Belt Squat
3 Sets
10 Reps
@8
4
Back Extension
4 Sets
14 Reps
@8
5
Hip Adductor (Machine)
3 Sets
14 Reps
-
6
Calf Raise (Machine)
3 Sets
20 Reps
-
Day 5
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@7
@8
2
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
4
Pull-Up (Assisted)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5A
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@8
5B
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6A
Tricep Extension (Cable)
3 Sets
12 Reps
@8
6B
Bicep Curl (Cable)
3 Sets
12 Reps
@8