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Powerbuilding

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Program Description

shut up and lift

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 20, 2025 07:39
  • Last Edited
    Jun 18, 2025 12:19

Summary

Unlock your strength with this comprehensive 10-week Powerbuilding program, designed to blend hypertrophy and strength training. Committing to six days a week, you'll tackle targeted workouts that emphasize major muscle groups, including intense leg days with squats and leg presses, and dedicated arm sessions featuring supersets for maximum pump. Each workout is crafted to push your limits, ensuring you build both size and strength effectively. Get ready to transform your physique and elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6-8 reps
3-5 reps
3-5 reps
RPE 7
RPE 9
RPE 10
2
Leg Extension
4
8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10 reps
RPE 10
4
Leg Press (45 Degrees)
1
40 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
1B
Hammer Curl
3
8 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
3
Concentration Curl
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
30 reps
RPE 10
6
Tricep Extension (Dumbbell)
2
12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
6-8 reps
4-6 reps
4-6 reps
RPE 7
RPE 8.5
RPE 10
2
Lying Leg Curl
3
8-12 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Bench Press (Close Grip)
2
8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
4
Chest Fly (Cable)
3
8-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
9
Chest Press (Machine)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
8 reps
8 reps
RPE 6
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
4A
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
4B
Front Raise
3
AMRAP
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Face Pull
2
10 reps
RPE 10
7
Bicep Curl (Cable)
2
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
12 reps
RPE 10
2
Squat (Barbell)
4
4-6 reps
RPE 10
3
Lying Leg Curl
3
8-12 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
5
Leg Extension
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Shrug (Dumbbell)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Side Crunch (Cable)
3
10 reps
RPE 10
5
Dumbbell Row
3
8 reps
RPE 10
6
Hanging Leg Raise
2
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
Concentration Curl
3
10 reps
RPE 10
3
Shrug (Dumbbell)
2
8 reps
RPE 10
4
Seated Row (Cable)
3
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Side Crunch (Cable)
3
10 reps
RPE 10
7
Dumbbell Row
3
8 reps
RPE 10
8
Hanging Leg Raise
2
10 reps
RPE 10
9
Bicep Curl (Cable)
2
20 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
6-8 Reps
3-5 Reps
3-5 Reps
@7
@9
@10
2
Leg Extension
4 Sets
8 Reps
@10
3
Calf Raise (Leg Press)
4 Sets
10 Reps
@10
4
Leg Press (45 Degrees)
1 Set
40 Reps
@10
Day 2
1A
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@10
1B
Hammer Curl
3 Sets
8 Reps
@10
2
Single Arm Tricep Extension (Cable)
3 Sets
8-10 Reps
@10
3
Concentration Curl
3 Sets
10 Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
30 Reps
@10
6
Tricep Extension (Dumbbell)
2 Sets
12 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
30 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
6-8 Reps
4-6 Reps
4-6 Reps
@7
@8.5
@10
2
Lying Leg Curl
3 Sets
8-12 Reps
@10
3
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
6-8 Reps
6-8 Reps
@8
@10
2
Bench Press (Close Grip)
2 Sets
8 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
10-12 Reps
@10
4
Chest Fly (Cable)
3 Sets
8-10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
6
Dip (Weighted)
2 Sets
10 Reps
@10
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@10
2
Concentration Curl
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@10
4A
Rear Delt Fly (Cable)
3 Sets
AMRAP
@10
4B
Front Raise
3 Sets
AMRAP
@10
5
Hammer Curl
3 Sets
10 Reps
@10
6
Face Pull
2 Sets
10 Reps
@10
7
Bicep Curl (Cable)
2 Sets
30 Reps
@10
Day 6
1
Lat Pulldown
3 Sets
6-8 Reps
@10
2
Shrug (Dumbbell)
2 Sets
8 Reps
@10
3
Seated Row (Cable)
2 Sets
8 Reps
@10
4
Side Crunch (Cable)
3 Sets
10 Reps
@10
5
Dumbbell Row
3 Sets
8 Reps
@10
6
Hanging Leg Raise
2 Sets
10 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
20 Reps
@10