Program Description
🔥 Titan's Forge: 14 Weeks to Become a Legend 🔥 You awaken in a forgotten world, where only the worthy hear the call of iron. Titan’s Forge isn’t just a program — it’s a quest. Each phase is a gate, each set is XP, each barbell is a boss fight. 🗨️ “You seek strength? Then suffer. The iron shows no mercy.” — The Withered Smith ⚒️ Gate I — Embers (Weeks 1–5) You rebuild your base. Volume, technique, and endurance. Accessories are your runes. The body learns. The soul burns. 🗨️ “Even ashes remember fire.” 🛡️ Gate II — Strain (Weeks 6–10) Intensity rises. The Big Three (Squat, Bench, Deadlift) take over. You begin to become the warrior. 🗨️ “The iron bows only to those who suffer for it.” ⚔️ Gate III — Reckoning (Weeks 11–14) This is battle. Near-max lifts, peak week. PR Day is your final boss. You’re no longer training — you’re facing fate. 🗨️ “Most fall before the final load... let’s see if you do too.” 🎮 RPG Mechanics (You live them, not choose them) You don’t select stats. You earn them. You don’t respec. You adapt. Each accessory is a relic, each warm-up a ritual. Every set is EXP toward Strength, Endurance, and Discipline. Rest, young lifter, only to rise again. Because in Titan’s Forge, the only thing stronger than the barbell… …is the one who keeps getting back under it. 🗨️ “Go on then. Burn. Break. Bleed. If the gods won't make you a Titan... perhaps pain will.” — Last Words of a Hollowed Powerlifter. ❗ Accessories: Flexible & Optional All accessory work — bodybuilding-style movements for hypertrophy, stability, or weak point targeting — is modular and customizable. You can swap, adjust, or remove these exercises based on your recovery, available equipment, or personal needs. The goal is to support your main lifts — not to drain your energy. Use them as tools, not rules.
Program Overview
- LevelNovice
- GoalPowerlifting
- EquipmentFull Gym
- Program Length14 weeks
- Time Per Workout120 minutes
- CreatedJul 01, 2025 12:53
- Last EditedJul 01, 2025 01:21
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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
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
2
Squat (Low Bar)
4
5 reps
74%
3
Bench Press (Paused)
3
4 reps
67%
4
Overhead Press (Dumbbell)
2
5-7 reps
RPE 10
5
Sissy Squat (Weighted)
2
5-7 reps
RPE 10
6
Y Raise
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
2
Squat (Low Bar)
4
5 reps
77%
3
Bench Press (Paused)
3
4 reps
70%
4
Overhead Press (Dumbbell)
2
5-7 reps
RPE 10
5
Sissy Squat (Weighted)
2
5-7 reps
RPE 10
6
Y Raise
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
2
Squat (Low Bar)
4
5 reps
79%
3
Bench Press (Paused)
3
4 reps
72%
4
Overhead Press (Dumbbell)
2
5-7 reps
RPE 10
5
Sissy Squat (Weighted)
2
5-7 reps
RPE 10
6
Y Raise
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
2
Squat (Low Bar)
4
5 reps
81%
3
Bench Press (Paused)
3
4 reps
74%
4
Overhead Press (Dumbbell)
2
5-7 reps
RPE 10
5
Sissy Squat (Weighted)
2
5-7 reps
RPE 10
6
Y Raise
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
2
Squat (Low Bar)
3
5 reps
87.5%
3
Bench Press (Paused)
3
3 reps
70%
4
Overhead Press (Dumbbell)
2
5-7 reps
RPE 10
5
Sissy Squat (Weighted)
2
5-7 reps
RPE 10
6
Y Raise
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
2
Squat (Low Bar)
4
3 reps
82%
3
Bench Press (Paused)
4
3 reps
73%
4
Overhead Press (Dumbbell)
2
5-7 reps
RPE 10
5
Sissy Squat (Weighted)
2
5-7 reps
RPE 10
6
Y Raise
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
2
Squat (Low Bar)
3
3 reps
85%
3
Bench Press (Paused)
4
3 reps
75%
4
Overhead Press (Dumbbell)
2
5-7 reps
RPE 10
5
Sissy Squat (Weighted)
2
5-7 reps
RPE 10
6
Y Raise
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
2
Squat (Low Bar)
4
2 reps
87%
3
Bench Press (Paused)
4
3 reps
77%
4
Overhead Press (Dumbbell)
2
5-7 reps
RPE 10
5
Sissy Squat (Weighted)
2
5-7 reps
RPE 10
6
Y Raise
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
2
Bench Press (Paused)
5
1 reps
77%
3
Overhead Press (Dumbbell)
2
5-7 reps
RPE 10
4
Sissy Squat (Weighted)
2
5-7 reps
RPE 10
5
Y Raise
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
High Bar Squat (Barbell)
3
6 reps
RPE 6
4
Long Pause Bench Press
3
4 reps
67%
5
Sumo Deadlift (Paused)
4
4 reps
74%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
High Bar Squat (Barbell)
3
6 reps
RPE 6
4
Long Pause Bench Press
3
4 reps
70%
5
Sumo Deadlift (Paused)
4
3 reps
77%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
High Bar Squat (Barbell)
3
6 reps
RPE 6
4
Long Pause Bench Press
3
4 reps
72%
5
Sumo Deadlift (Paused)
5
2 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
High Bar Squat (Barbell)
3
6 reps
RPE 6
4
Long Pause Bench Press
3
4 reps
74%
5
Sumo Deadlift (Paused)
5
2 reps
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
3
3 reps
RPE 6
4
Bench Press (Barbell)
3
3 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
3 reps
70%
3
Back Extension (Weighted)
2
5-7 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
T-Bar Row
2
5-7 reps
RPE 10
6
Preacher Curl (Machine)
3
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
77.5%
2
Bench Press (Barbell)
3
3 reps
71.5%
3
Back Extension (Weighted)
2
5-7 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
T-Bar Row
2
5-7 reps
RPE 10
6
Preacher Curl (Machine)
3
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
3 reps
73%
3
Back Extension (Weighted)
2
5-7 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
T-Bar Row
2
5-7 reps
RPE 10
6
Preacher Curl (Machine)
3
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
82.5%
2
Bench Press (Barbell)
3
3 reps
74.5%
3
Back Extension (Weighted)
2
5-7 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
T-Bar Row
2
5-7 reps
RPE 10
6
Preacher Curl (Machine)
3
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Bench Press (Barbell)
3
3 reps
76%
3
Back Extension (Weighted)
2
5-7 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
T-Bar Row
2
5-7 reps
RPE 10
6
Preacher Curl (Machine)
3
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
3 reps
70%
3
Back Extension (Weighted)
2
5-7 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
T-Bar Row
2
5-7 reps
RPE 10
6
Preacher Curl (Machine)
3
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
77.5%
2
Bench Press (Barbell)
3
3 reps
71.5%
3
Back Extension (Weighted)
2
5-7 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
T-Bar Row
2
5-7 reps
RPE 10
6
Preacher Curl (Machine)
3
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
3 reps
73%
3
Back Extension (Weighted)
2
5-7 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
T-Bar Row
2
5-7 reps
RPE 10
6
Preacher Curl (Machine)
3
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
82.5%
2
Bench Press (Barbell)
3
3 reps
74.5%
3
Back Extension (Weighted)
2
5-7 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
T-Bar Row
2
5-7 reps
RPE 10
6
Preacher Curl (Machine)
3
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Overhead Press (Dumbbell)
2
5-7 reps
RPE 10
3
Y Raise
2
8-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
71.5%
2
Overhead Press (Dumbbell)
2
5-7 reps
RPE 10
3
Y Raise
2
8-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
73%
2
Overhead Press (Dumbbell)
2
5-7 reps
RPE 10
3
Y Raise
2
8-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
74.5%
2
Overhead Press (Dumbbell)
2
5-7 reps
RPE 10
3
Y Raise
2
8-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
Preacher Curl (Machine)
3
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Lat Pulldown
3
8-10 reps
RPE 10
3
T-Bar Row
2
5-7 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
5-7 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
83.7%
2
Bench Press (Barbell)
2
3
1 reps
7 reps
74%
65%
3
Dip (Weighted)
2
8-10 reps
RPE 10
4
Pendulum Squat
2
5-7 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
86.3%
2
Bench Press (Barbell)
2
3
1 reps
7 reps
78%
68%
3
Dip (Weighted)
2
8-10 reps
RPE 10
4
Pendulum Squat
2
5-7 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
87.8%
2
Bench Press (Barbell)
2
4
1 reps
7 reps
81%
72%
3
Dip (Weighted)
2
8-10 reps
RPE 10
4
Pendulum Squat
2
5-7 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
89.2%
2
Bench Press (Barbell)
2
4
1 reps
7 reps
83%
75%
3
Dip (Weighted)
2
8-10 reps
RPE 10
4
Pendulum Squat
2
5-7 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
80%
2
Bench Press (Barbell)
1
3
1 reps
7 reps
85%
70%
3
Dip (Weighted)
2
8-10 reps
RPE 10
4
Pendulum Squat
2
5-7 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
83.7%
2
Bench Press (Barbell)
2
5
1 reps
7 reps
87%
74%
3
Dip (Weighted)
2
8-10 reps
RPE 10
4
Pendulum Squat
2
5-7 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
86.3%
2
Bench Press (Barbell)
2
5
1 reps
7 reps
89%
77%
3
Dip (Weighted)
2
8-10 reps
RPE 10
4
Pendulum Squat
2
5-7 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
87.8%
2
Bench Press (Barbell)
2
5
1 reps
7 reps
91%
80%
3
Dip (Weighted)
2
8-10 reps
RPE 10
4
Pendulum Squat
2
5-7 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
89.2%
2
Pendulum Squat
2
5-7 reps
RPE 10
3
Dip (Weighted)
2
8-10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
83.7%
2
Bench Press (Close Grip)
4
5 reps
RPE 7-8
3
Stiff Leg Deadlift
2
4 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
86.3%
2
Bench Press (Close Grip)
4
5 reps
RPE 7-8
3
Stiff Leg Deadlift
2
4 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
87.8%
2
Bench Press (Close Grip)
4
5 reps
RPE 7-8
3
Stiff Leg Deadlift
2
4 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
89.2%
2
Bench Press (Close Grip)
4
5 reps
RPE 7-8
3
Stiff Leg Deadlift
2
4 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
RPE 7.5
RPE 9
RPE 10
4
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7.5
RPE 9
RPE 10
5
Sumo Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
4 reps
4 reps
80%
75%
2
Stiff Leg Deadlift
2
5-7 reps
RPE 8-9
3
Leg Curl
2
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Single Arm Low Row (Machine)
2
5-7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-7 reps
RPE 10
7
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
4 reps
4 reps
82.5%
78%
2
Stiff Leg Deadlift
2
5-7 reps
RPE 8-9
3
Leg Curl
2
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Single Arm Low Row (Machine)
2
5-7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-7 reps
RPE 10
7
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
4 reps
4 reps
85%
81%
2
Stiff Leg Deadlift
2
5-7 reps
RPE 8-9
3
Leg Curl
2
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Single Arm Low Row (Machine)
2
5-7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-7 reps
RPE 10
7
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
4 reps
4 reps
87.5%
84%
2
Stiff Leg Deadlift
2
5-7 reps
RPE 8-9
3
Leg Curl
2
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Single Arm Low Row (Machine)
2
5-7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-7 reps
RPE 10
7
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
92.2%
2
Stiff Leg Deadlift
2
5-7 reps
RPE 8-9
3
Leg Curl
2
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Single Arm Low Row (Machine)
2
5-7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-7 reps
RPE 10
7
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
3 reps
3 reps
86%
82%
2
Stiff Leg Deadlift
2
5-7 reps
RPE 8-9
3
Leg Curl
2
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Single Arm Low Row (Machine)
2
5-7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-7 reps
RPE 10
7
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
3 reps
3 reps
87.6%
84%
2
Stiff Leg Deadlift
2
5-7 reps
RPE 8-9
3
Leg Curl
2
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Single Arm Low Row (Machine)
2
5-7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-7 reps
RPE 10
7
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3
1 reps
2 reps
91%
86%
2
Stiff Leg Deadlift
2
5-7 reps
RPE 8-9
3
Leg Curl
2
8-10 reps
RPE 10
4
Lat Pulldown
3
8-10 reps
RPE 10
5
Single Arm Low Row (Machine)
2
5-7 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
5-7 reps
RPE 10
7
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Low Row (Machine)
2
5-7 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-7 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Lat Pulldown
3
8-10 reps
RPE 10
3
T-Bar Row
2
5-7 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
5-7 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
71.5%
2
Lat Pulldown
3
8-10 reps
RPE 10
3
T-Bar Row
2
5-7 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
5-7 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
73%
2
Lat Pulldown
3
8-10 reps
RPE 10
3
T-Bar Row
2
5-7 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
5-7 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
74.5%
2
Lat Pulldown
3
8-10 reps
RPE 10
3
T-Bar Row
2
5-7 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
5-7 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
High Bar Squat (Barbell)
4
7 reps
RPE 7-8
3
Bench Press (Close Grip)
4
7 reps
RPE 7-8
4
JM Press
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Lateral Raise (Machine)
4
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
High Bar Squat (Barbell)
4
7 reps
RPE 7-8
3
Bench Press (Close Grip)
4
7 reps
RPE 7-8
4
JM Press
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Lateral Raise (Machine)
4
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
High Bar Squat (Barbell)
4
7 reps
RPE 7-8
3
Bench Press (Close Grip)
4
7 reps
RPE 7-8
4
JM Press
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Lateral Raise (Machine)
4
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
High Bar Squat (Barbell)
4
7 reps
RPE 7-8
3
Bench Press (Close Grip)
4
7 reps
RPE 7-8
4
JM Press
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Lateral Raise (Machine)
4
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
High Bar Squat (Barbell)
4
7 reps
RPE 7-8
3
Bench Press (Close Grip)
4
7 reps
RPE 7-8
4
JM Press
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Lateral Raise (Machine)
4
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
High Bar Squat (Barbell)
4
5 reps
RPE 7-8
3
Bench Press (Close Grip)
4
5 reps
RPE 7-8
4
JM Press
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Lateral Raise (Machine)
4
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
High Bar Squat (Barbell)
4
5 reps
RPE 7-8
3
Bench Press (Close Grip)
4
5 reps
RPE 7-8
4
JM Press
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Lateral Raise (Machine)
4
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
High Bar Squat (Barbell)
4
5 reps
RPE 7-8
3
Bench Press (Close Grip)
4
5 reps
RPE 7-8
4
JM Press
2
5-7 reps
RPE 10
5
Leg Extension
2
5-7 reps
RPE 10
6
Lateral Raise (Machine)
4
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
1
1 reps
RPE 10
4
Bench Press (Barbell)
1
1 reps
RPE 10
5
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
3
4 reps
81%
4
Bench Press (Barbell)
1
4
1 reps
4 reps
86%
79%
5
Sumo Deadlift (Barbell)
1
3
1 reps
3 reps
87%
78%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
4
4 reps
85%
4
Bench Press (Barbell)
1
4
1 reps
3 reps
96%
82%
5
Sumo Deadlift (Barbell)
1
4
1 reps
3 reps
94%
78%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
5
2 reps
87%
4
Bench Press (Barbell)
1
5
1 reps
2 reps
100%
84%
5
Sumo Deadlift (Barbell)
1
5
1 reps
2 reps
100%
84%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
2
1 reps
85%
4
Bench Press (Barbell)
2
4
1 reps
2 reps
83%
75%
5
Sumo Deadlift (Barbell)
1
3
1 reps
2 reps
90%
80%
Week 1
1 / 14 Weeks
Day 1
1
Calf Raise (Leg Press)2 Sets
5-7 Reps
@10
2
Squat (Low Bar)4 Sets
5 Reps
74%
3
Bench Press (Paused)3 Sets
4 Reps
67%
4
Overhead Press (Dumbbell)2 Sets
5-7 Reps
@10
5
Sissy Squat (Weighted)2 Sets
5-7 Reps
@10
6
Y Raise2 Sets
8-10 Reps
@10
Day 2
1
Deadlift (Barbell)3 Sets
5 Reps
75%
2
Bench Press (Barbell)3 Sets
3 Reps
70%
3
Back Extension (Weighted)2 Sets
5-7 Reps
@10
4
Lat Pulldown (Close Grip)3 Sets
8-10 Reps
@10
5
T-Bar Row2 Sets
5-7 Reps
@10
6
Preacher Curl (Machine)3 Sets
5-7 Reps
@10
Day 3
1
Squat (Paused)3 Sets
3 Reps
83.7%
2
Bench Press (Barbell)2 Sets
3 Sets
1 Reps
7 Reps
74%
65%
3
Dip (Weighted)2 Sets
8-10 Reps
@10
4
Pendulum Squat2 Sets
5-7 Reps
@10
5
One Arm Lateral Raise (Cable)2 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)2 Sets
8-10 Reps
@10
Day 4
1
Sumo Deadlift (Barbell)1 Set
2 Sets
4 Reps
4 Reps
80%
75%
2
Stiff Leg Deadlift2 Sets
5-7 Reps
@8-9
3
Leg Curl2 Sets
8-10 Reps
@10
4
Lat Pulldown3 Sets
8-10 Reps
@10
5
Single Arm Low Row (Machine)2 Sets
5-7 Reps
@10
6
Bicep Curl (Dumbbell)2 Sets
5-7 Reps
@10
7
Hip Adductor (Machine)2 Sets
8-10 Reps
@10
Day 5
1
Decline Crunch (Weighted)2 Sets
5-7 Reps
@10
2
High Bar Squat (Barbell)4 Sets
7 Reps
@7-8
3
Bench Press (Close Grip)4 Sets
7 Reps
@7-8
4
JM Press2 Sets
5-7 Reps
@10
5
Leg Extension2 Sets
5-7 Reps
@10
6
Lateral Raise (Machine)4 Sets
5-7 Reps
@10