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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
    Apr 11, 2025 03:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
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