logo
BoostcampPNG

Nakiri Gumi Strength

by Thiago Benito Padilla

Program Description

Intermediate focused Powerlifting Program, setup around 4 week blocks peaking for a PR on week 13 Feel free to personalise accessories to fit individual needs. Feel free to join the V-lift community on discord for advice or simply for community: https://discord.gg/vlift

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 08, 2026 10:12
  • Last Edited
    Apr 10, 2026 10:19
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.1%
Glutes
9.6%
Hamstrings
9.6%
Triceps
9.5%
Front Delts
8%
Abs
7.1%
Calves
6.9%
Upper Back
6.1%
Rear Delts
6.1%
Biceps
6.1%
Chest
5.7%
Lats
4.6%
Forearms
3.1%
Lower Back
2.4%
Adductors
2.4%
Middle Delts
1.5%
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
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
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 6.5
1B
Band Pull Apart
3
15 reps
RPE 10
2A
Bench Press (Paused)
1
1
5 reps
1 reps
RPE 6.5
RPE 7.5
2B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
3
Calf Raise (Machine)
2
1
20 reps
20 reps
RPE 10
RPE 7.5
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 7
1B
Band Pull Apart
3
15 reps
RPE 10
2A
Bench Press (Paused)
1
1
5 reps
1 reps
RPE 6.5
RPE 7.5
2B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
3
Calf Raise (Machine)
2
1
20 reps
20 reps
RPE 10
RPE 7.5
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 7.5
1B
Band Pull Apart
3
15 reps
RPE 10
2A
Bench Press (Paused)
1
1
5 reps
1 reps
RPE 6.5
RPE 7.5
2B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
3
Calf Raise (Machine)
2
1
20 reps
20 reps
RPE 10
RPE 7.5
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 8
1B
Band Pull Apart
3
15 reps
RPE 10
2A
Bench Press (Paused)
1
1
5 reps
1 reps
RPE 6.5
RPE 7.5
2B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
3
Calf Raise (Machine)
2
1
20 reps
20 reps
RPE 10
RPE 7.5
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
2 reps
RPE 6.5
1B
Band Pull Apart
3
15 reps
RPE 10
2A
Bench Press (Paused)
1
1
5 reps
1 reps
RPE 6.5
RPE 7.5
2B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
3
Calf Raise (Machine)
2
1
20 reps
20 reps
RPE 10
RPE 7.5
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
2 reps
RPE 7
1B
Band Pull Apart
3
15 reps
RPE 10
2A
Bench Press (Paused)
1
1
5 reps
1 reps
RPE 6.5
RPE 7.5
2B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
3
Calf Raise (Machine)
2
1
20 reps
20 reps
RPE 10
RPE 7.5
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
2 reps
RPE 7.5
1B
Band Pull Apart
3
15 reps
RPE 10
2A
Bench Press (Paused)
1
1
5 reps
1 reps
RPE 6.5
RPE 7.5
2B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
3
Calf Raise (Machine)
2
1
20 reps
20 reps
RPE 10
RPE 7.5
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
2 reps
RPE 8
1B
Band Pull Apart
3
15 reps
RPE 10
2A
Bench Press (Paused)
1
1
5 reps
1 reps
RPE 6.5
RPE 7.5
2B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
3
Calf Raise (Machine)
2
1
20 reps
20 reps
RPE 10
RPE 7.5
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
1 reps
RPE 6.5
1B
Band Pull Apart
3
15 reps
RPE 10
2A
Bench Press (Paused)
1
1
5 reps
1 reps
RPE 6.5
RPE 7.5
2B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
3
Calf Raise (Machine)
2
1
20 reps
20 reps
RPE 10
RPE 7.5
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1 reps
RPE 7
1B
Band Pull Apart
3
15 reps
RPE 10
2A
Bench Press (Paused)
1
1
5 reps
1 reps
RPE 6.5
RPE 7.5
2B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
3
Calf Raise (Machine)
2
1
20 reps
20 reps
RPE 10
RPE 7.5
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
1 reps
RPE 7.5
1B
Band Pull Apart
3
15 reps
RPE 10
2A
Bench Press (Paused)
1
1
5 reps
1 reps
RPE 6.5
RPE 7.5
2B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
3
Calf Raise (Machine)
2
1
20 reps
20 reps
RPE 10
RPE 7.5
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1 reps
RPE 8
1B
Band Pull Apart
3
15 reps
RPE 10
2A
Bench Press (Paused)
1
1
5 reps
1 reps
RPE 6.5
RPE 7.5
2B
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
3
Calf Raise (Machine)
2
1
20 reps
20 reps
RPE 10
RPE 7.5
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 6
2
Bench Press (Paused)
2
1 reps
RPE 6
3
Deadlift (Barbell)
2
1 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 6.5
1B
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 8
2
Kroc Row
2
15 reps
RPE 10
3A
Spoto Press
2
10 reps
RPE 6
3B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 7
1B
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 8
2
Kroc Row
2
15 reps
RPE 10
3A
Spoto Press
2
10 reps
RPE 6
3B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 7.5
1B
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 8
2
Kroc Row
2
15 reps
RPE 10
3A
Spoto Press
2
10 reps
RPE 6
3B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3 reps
RPE 8
1B
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 8
2
Kroc Row
2
15 reps
RPE 10
3A
Spoto Press
2
10 reps
RPE 6
3B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
2 reps
RPE 6.5
1B
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 8
2
Kroc Row
2
15 reps
RPE 10
3A
Spoto Press
2
10 reps
RPE 6
3B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
2 reps
RPE 7
1B
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 8
2
Kroc Row
2
15 reps
RPE 10
3A
Spoto Press
2
10 reps
RPE 6
3B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
2 reps
RPE 7.5
1B
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 8
2
Kroc Row
2
15 reps
RPE 10
3A
Spoto Press
2
10 reps
RPE 6
3B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
2 reps
RPE 8
1B
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 8
2
Kroc Row
2
15 reps
RPE 10
3A
Spoto Press
2
10 reps
RPE 6
3B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
4
1 reps
RPE 6.5
1B
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 7
2
Kroc Row
2
15 reps
RPE 7
3A
Spoto Press
2
10 reps
RPE 6
3B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
1 reps
RPE 7
1B
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 7
2
Kroc Row
2
15 reps
RPE 7
3A
Spoto Press
2
10 reps
RPE 6
3B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
2
1 reps
RPE 7.5
1B
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 7
2
Kroc Row
2
15 reps
RPE 7
3A
Spoto Press
2
10 reps
RPE 6
3B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1 reps
RPE 8
1B
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 7
2
Kroc Row
2
15 reps
RPE 7
3A
Spoto Press
2
10 reps
RPE 6
3B
Reverse Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
4
Calf Raise (Machine)
3
8 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7.5
RPE 8.5
RPE 10
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
RPE 7.5
RPE 8.5
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
3 reps
6 reps
RPE 8
RPE 6.5
1B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
2A
Squat (Paused)
3
4 reps
RPE 7
2B
Reverse Curl (Barbell)
2
12 reps
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
4
Calf Raise (Machine)
3
22 reps
RPE 10
5A
Front Raise
2
12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
3 reps
6 reps
RPE 8
RPE 6.5
1B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
2A
Squat (Paused)
3
4 reps
RPE 7
2B
Reverse Curl (Barbell)
2
12 reps
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
4
Calf Raise (Machine)
3
22 reps
RPE 10
5A
Front Raise
2
12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
3 reps
6 reps
RPE 8
RPE 6.5
1B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
2A
Squat (Paused)
3
4 reps
RPE 7
2B
Reverse Curl (Barbell)
2
12 reps
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
4
Calf Raise (Machine)
3
22 reps
RPE 10
5A
Front Raise
2
12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
3 reps
6 reps
RPE 8
RPE 6.5
1B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
2A
Squat (Paused)
3
4 reps
RPE 7
2B
Reverse Curl (Barbell)
2
12 reps
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
4
Calf Raise (Machine)
3
22 reps
RPE 10
5A
Front Raise
2
12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
3 reps
6 reps
RPE 8
RPE 6.5
1B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
2A
Squat (Paused)
3
4 reps
RPE 7
2B
Reverse Curl (Barbell)
2
12 reps
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
4
Calf Raise (Machine)
3
22 reps
RPE 10
5A
Front Raise
2
12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
3 reps
6 reps
RPE 8
RPE 6.5
1B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
2A
Squat (Paused)
3
4 reps
RPE 7
2B
Reverse Curl (Barbell)
2
12 reps
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
4
Calf Raise (Machine)
3
22 reps
RPE 10
5A
Front Raise
2
12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
3 reps
6 reps
RPE 8
RPE 6.5
1B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
2A
Squat (Paused)
3
4 reps
RPE 7
2B
Reverse Curl (Barbell)
2
12 reps
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
4
Calf Raise (Machine)
3
22 reps
RPE 10
5A
Front Raise
2
12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
3 reps
6 reps
RPE 8
RPE 6.5
1B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
2A
Squat (Paused)
3
4 reps
RPE 7
2B
Reverse Curl (Barbell)
2
12 reps
RPE 10
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
4
Calf Raise (Machine)
3
22 reps
RPE 10
5A
Front Raise
2
12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
3 reps
6 reps
RPE 8
RPE 6.5
1B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 7
2A
Squat (Paused)
3
4 reps
RPE 7
2B
Reverse Curl (Barbell)
2
12 reps
RPE 9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
4
Calf Raise (Machine)
3
22 reps
RPE 10
5A
Front Raise
2
12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
3 reps
6 reps
RPE 8
RPE 6.5
1B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 7
2A
Squat (Paused)
3
4 reps
RPE 7
2B
Reverse Curl (Barbell)
2
12 reps
RPE 9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
4
Calf Raise (Machine)
3
22 reps
RPE 10
5A
Front Raise
2
12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
3 reps
6 reps
RPE 8
RPE 6.5
1B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 7
2A
Squat (Paused)
3
4 reps
RPE 7
2B
Reverse Curl (Barbell)
2
12 reps
RPE 9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
4
Calf Raise (Machine)
3
22 reps
RPE 10
5A
Front Raise
2
12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Paused)
1
2
3 reps
6 reps
RPE 8
RPE 6.5
1B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 7
2A
Squat (Paused)
3
4 reps
RPE 7
2B
Reverse Curl (Barbell)
2
12 reps
RPE 9
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 7
4
Calf Raise (Machine)
3
22 reps
RPE 10
5A
Front Raise
2
12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 8
2
Deadlift (Paused)
2
4 reps
RPE 6.5
3A
Band Bench Press
2
10 reps
RPE 7
3B
Meadows Curl
2
12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 8
2
Deadlift (Paused)
2
4 reps
RPE 6.5
3A
Band Bench Press
2
10 reps
RPE 7
3B
Meadows Curl
2
12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 8
2
Deadlift (Paused)
2
4 reps
RPE 6.5
3A
Band Bench Press
2
10 reps
RPE 7
3B
Meadows Curl
2
12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 8
2
Deadlift (Paused)
2
4 reps
RPE 6.5
3A
Band Bench Press
2
10 reps
RPE 7
3B
Meadows Curl
2
12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 8
2
Deadlift (Paused)
2
4 reps
RPE 6.5
3A
Band Bench Press
2
10 reps
RPE 7
3B
Meadows Curl
2
12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 8
2
Deadlift (Paused)
2
4 reps
RPE 6.5
3A
Band Bench Press
2
10 reps
RPE 7
3B
Meadows Curl
2
12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 8
2
Deadlift (Paused)
2
4 reps
RPE 6.5
3A
Band Bench Press
2
10 reps
RPE 7
3B
Meadows Curl
2
12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 8
2
Deadlift (Paused)
2
4 reps
RPE 6.5
3A
Band Bench Press
2
10 reps
RPE 7
3B
Meadows Curl
2
12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 7
2
Deadlift (Paused)
2
4 reps
RPE 7
3A
Band Bench Press
2
10 reps
RPE 7
3B
Meadows Curl
2
12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 7
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
RPE 7
6
Tricep Pushdown (Cable)
1
6-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 7
2
Deadlift (Paused)
2
4 reps
RPE 7
3A
Band Bench Press
2
10 reps
RPE 7
3B
Meadows Curl
2
12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 7
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
RPE 7
6
Tricep Pushdown (Cable)
1
6-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 7
2
Deadlift (Paused)
2
4 reps
RPE 7
3A
Band Bench Press
2
10 reps
RPE 7
3B
Meadows Curl
2
12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 7
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
RPE 7
6
Tricep Pushdown (Cable)
1
6-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6 reps
RPE 7
2
Deadlift (Paused)
2
4 reps
RPE 7
3A
Band Bench Press
2
10 reps
RPE 7
3B
Meadows Curl
2
12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 7
5
Single Arm Tricep Extension (Cable)
2
6-15 reps
RPE 7
6
Tricep Pushdown (Cable)
1
6-15 reps
RPE 7
Week 1
1 / 13 Weeks
Day 2
1A
Deadlift (Barbell)
3 Sets
3 Reps
@6.5
1B
Rolling Tricep Extension (Dumbbell)
2 Sets
10 Reps
@8
2
Kroc Row
2 Sets
15 Reps
@10
3A
Spoto Press
2 Sets
10 Reps
@6
3B
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
@10
4
Calf Raise (Machine)
3 Sets
8 Reps
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@10
Day 1
1A
Squat (Barbell)
3 Sets
3 Reps
@6.5
1B
Band Pull Apart
3 Sets
15 Reps
@10
2A
Bench Press (Paused)
1 Set
1 Set
5 Reps
1 Reps
@6.5
@7.5
2B
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@10
3
Calf Raise (Machine)
2 Sets
1 Set
20 Reps
20 Reps
@10
@7.5
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
@7
Day 3
1A
Bench Press (Paused)
1 Set
2 Sets
3 Reps
6 Reps
@8
@6.5
1B
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@10
2A
Squat (Paused)
3 Sets
4 Reps
@7
2B
Reverse Curl (Barbell)
2 Sets
12 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@7
4
Calf Raise (Machine)
3 Sets
22 Reps
@10
5A
Front Raise
2 Sets
12 Reps
@10
5B
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@8
2
Deadlift (Paused)
2 Sets
4 Reps
@6.5
3A
Band Bench Press
2 Sets
10 Reps
@7
3B
Meadows Curl
2 Sets
12 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
6-15 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
6-15 Reps
@10