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16 Weeks - Advanced - Block Periodization - PL

by Serhat Deniz O.

Program Description

Hello! First, I'd like to introduce myself. My name is Serhat Deniz Otlubel, and I'm someone interested in sports science who's been stuck between intermediate and advanced levels for a while now. I've been looking for a program I could use for the rest of my life, but I haven't been able to get the results I wanted from some ready-made programs. So, I carefully prepared this program to be used in 16-week periods and I'm offering it to you for free. I Hope you enjoy it! This is a 16-week structured strength program built around the three main powerlifting lifts: Squat, Bench Press, and Deadlift. The goal is to increase strength over time while maintaining muscle mass, especially during fat loss phases. The program runs 5 days per week and is divided into 4 blocks of 4 weeks. Each block has a specific purpose so progress happens in a controlled and sustainable way. BLOCK 1 – Accumulation (Weeks 1–4) Goal: Build volume, reinforce technique, and maintain muscle. You work with moderate weights and higher reps. Tempo work and pauses are used to improve control and positioning. Week 4 is a deload with reduced load and volume. BLOCK 2 – Intensification (Weeks 5–8) Goal: Increase absolute strength. Reps decrease, weights increase. Fatigue is managed while strength output rises. Week 8 is a deload. BLOCK 3 – Realization (Weeks 9–12) Goal: Learn to handle heavy weights efficiently. Low reps, high intensity. Focus is on bar control, confidence, and weak-point exposure. Week 12 is a light deload. BLOCK 4 – Peak & Test (Weeks 13–16) Goal: Maintain strength, sharpen performance, and test progress. Volume is reduced but intensity stays high. Week 16 is a test week to evaluate new strength levels. WEEKLY STRUCTURE (5 Days) Day 1: Heavy Bench + Upper Body Day 2: Squat + Lower Body Day 3: Paused Bench + Upper Volume Day 4: Deadlift + Lower Body Day 5: Upper Accessories / OHP MAIN LIFTS vs ACCESSORIES Main lifts use planned percentages and focus on strength and technique. Accessories use RPE, support weak points, maintain muscle mass, and improve joint health. WHO THIS PROGRAM IS FOR This program is ideal for lifters who want long-term strength progression, structured training, and heavy lifting without needing to compete. Strength is built through consistency, not shortcuts.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 08, 2026 04:22
  • Last Edited
    Jan 08, 2026 08:00
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12%
Hamstrings
12%
Triceps
10.5%
Front Delts
10.2%
Glutes
9.9%
Chest
8.8%
Upper Back
7.2%
Lats
5.3%
Abs
5%
Biceps
4.8%
Middle Delts
4.5%
Rear Delts
3.7%
Adductors
2.6%
Lower Back
1.5%
Forearms
1.1%
Abductors
0.8%
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
T&G Bench Press (First Rep Paused)
1
3
8 reps
8 reps
76%
66%
2
Spoto Press
3
6-8 reps
RPE 7-8
3
Wide Grip Chest Supported T-Bar Row
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
2
8-10 reps
RPE 8-9
5
JM Press
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Standing Y Raise (Cuff)
1
12-15 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T&G Bench Press (First Rep Paused)
1
3
8 reps
8 reps
79%
69%
2
Spoto Press
3
6-8 reps
RPE 7-8
3
Wide Grip Chest Supported T-Bar Row
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
2
8-10 reps
RPE 8-9
5
JM Press
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Standing Y Raise (Cuff)
1
12-15 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T&G Bench Press (First Rep Paused)
1
3
8 reps
8 reps
82%
72%
2
Spoto Press
3
6-8 reps
RPE 7-8
3
Wide Grip Chest Supported T-Bar Row
2
8-10 reps
RPE 8
4
Underhand Lat Pulldown
2
8-10 reps
RPE 8-9
5
JM Press
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Standing Y Raise (Cuff)
1
12-15 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T&G Bench Press (First Rep Paused)
1
1
8 reps
8 reps
76%
66%
2
Spoto Press
1
6 reps
RPE 7
3
Wide Grip Chest Supported T-Bar Row
1
8-10 reps
RPE 8
4
Underhand Lat Pulldown
1
8-10 reps
RPE 8-9
5
JM Press
2
8-12 reps
RPE 8
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Standing Y Raise (Cuff)
1
12-15 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T&G Bench Press (First Rep Paused)
1
3
5 reps
5 reps
84%
74%
2
Spoto Press
3
5-6 reps
RPE 8
3
Wide Grip Chest Supported T-Bar Row
2
6-8 reps
RPE 8
4
Underhand Lat Pulldown
2
6-8 reps
RPE 8-9
5
JM Press
2
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Standing Y Raise (Cuff)
2
12-15 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T&G Bench Press (First Rep Paused)
1
3
5 reps
5 reps
85%
75%
2
Spoto Press
3
5-6 reps
RPE 8
3
Wide Grip Chest Supported T-Bar Row
2
6-8 reps
RPE 8
4
Underhand Lat Pulldown
2
6-8 reps
RPE 8-9
5
JM Press
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Standing Y Raise (Cuff)
1
12-15 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T&G Bench Press (First Rep Paused)
1
3
5 reps
4 reps
87%
77%
2
Spoto Press
3
5-6 reps
RPE 8
3
Wide Grip Chest Supported T-Bar Row
2
6-8 reps
RPE 8
4
Underhand Lat Pulldown
2
6-8 reps
RPE 8-9
5
JM Press
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
12-15 reps
RPE 10
7
Standing Y Raise (Cuff)
1
12-15 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T&G Bench Press (First Rep Paused)
1
1
5 reps
4 reps
84%
74%
2
Spoto Press
1
5-6 reps
RPE 7-8
3
Wide Grip Chest Supported T-Bar Row
1
6-8 reps
RPE 8
4
Underhand Lat Pulldown
1
6-8 reps
RPE 8-9
5
JM Press
2
6-10 reps
RPE 8
6
Lateral Raise (Cable)
1
12-15 reps
RPE 10
7
Standing Y Raise (Cuff)
1
12-15 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T&G Bench Press (First Rep Paused)
1
2
3 reps
3 reps
90%
82%
2
Spoto Press
3
4-5 reps
RPE 7-8
3
Wide Grip Chest Supported T-Bar Row
2
4-6 reps
RPE 8
4
Underhand Lat Pulldown
2
4-6 reps
RPE 8-9
5
JM Press
3
4-6 reps
RPE 8
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Standing Y Raise (Cuff)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T&G Bench Press (First Rep Paused)
1
2
3 reps
3 reps
91%
83%
2
Spoto Press
3
4-5 reps
RPE 7-8
3
Wide Grip Chest Supported T-Bar Row
2
4-6 reps
RPE 8
4
Underhand Lat Pulldown
2
4-6 reps
RPE 8-9
5
JM Press
3
4-6 reps
RPE 8
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Standing Y Raise (Cuff)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T&G Bench Press (First Rep Paused)
1
2
2 reps
2 reps
93%
85%
2
Spoto Press
3
4-5 reps
RPE 7-8
3
Wide Grip Chest Supported T-Bar Row
2
4-6 reps
RPE 8
4
Underhand Lat Pulldown
2
4-6 reps
RPE 8-9
5
JM Press
3
4-6 reps
RPE 8
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Standing Y Raise (Cuff)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T&G Bench Press (First Rep Paused)
1
1
3 reps
3 reps
90%
82%
2
Spoto Press
1
4-5 reps
RPE 7-8
3
Wide Grip Chest Supported T-Bar Row
1
4-6 reps
RPE 8
4
Underhand Lat Pulldown
1
4-6 reps
RPE 8-9
5
JM Press
2
4-6 reps
RPE 8
6
Lateral Raise (Cable)
1
8-12 reps
RPE 10
7
Standing Y Raise (Cuff)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T&G Bench Press (First Rep Paused)
1
2
1 reps
3 reps
92.5%
85%
2
Spoto Press
3
3-4 reps
RPE 7.5
3
Wide Grip Chest Supported T-Bar Row
2
4-6 reps
RPE 8
4
Underhand Lat Pulldown
2
4-6 reps
RPE 8-9
5
JM Press
3
4-6 reps
RPE 8
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Standing Y Raise (Cuff)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T&G Bench Press (First Rep Paused)
1
2
1 reps
2 reps
95%
87%
2
Spoto Press
3
3-4 reps
RPE 7.5
3
Wide Grip Chest Supported T-Bar Row
2
4-6 reps
RPE 8
4
Underhand Lat Pulldown
2
4-6 reps
RPE 8-9
5
JM Press
3
4-6 reps
RPE 8
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Standing Y Raise (Cuff)
1
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T&G Bench Press (First Rep Paused)
3
3 reps
82%
2
Bench Press (Paused)
2
3 reps
75%
3
Wide Grip Chest Supported T-Bar Row
2
8-10 reps
RPE 7
4
Underhand Lat Pulldown
2
8-10 reps
RPE 7
5
JM Press
1
8-12 reps
RPE 7
6
Lateral Raise (Cable)
1
12-15 reps
RPE 7
7
Standing Y Raise (Cuff)
1
12-15 reps
RPE 7
8
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
8 reps
5 reps
70%
60%
2
Tempo Squat (Barbell)
3
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
6-10 reps
RPE 8
6
Leg Extension
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
8 reps
5 reps
73%
63%
2
Tempo Squat (Barbell)
3
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
6-10 reps
RPE 8
6
Leg Extension
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
8 reps
5 reps
76%
66%
2
Tempo Squat (Barbell)
3
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
6-10 reps
RPE 8
6
Leg Extension
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
8 reps
8 reps
70%
60%
2
Tempo Squat (Barbell)
2
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
1
10-15 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 8
6
Leg Extension
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
5 reps
3 reps
80%
70%
2
Tempo Squat (Barbell)
3
4 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
2
10-15 reps
RPE 10
5
Lying Leg Curl
2
6-10 reps
RPE 8
6
Leg Extension
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
5 reps
3 reps
82%
72%
2
Tempo Squat (Barbell)
3
4 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
6-10 reps
RPE 8
6
Leg Extension
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
5 reps
3 reps
84%
74%
2
Tempo Squat (Barbell)
3
4 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
6-10 reps
RPE 8
6
Leg Extension
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5 reps
3 reps
80%
70%
2
Tempo Squat (Barbell)
2
4 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
1
10-15 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 8
6
Leg Extension
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
2 reps
88%
80%
2
Tempo Squat (Barbell)
3
2 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 8.5
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
6-10 reps
RPE 8
6
Leg Extension
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
3 reps
2 reps
89%
81%
2
Tempo Squat (Barbell)
3
2 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 8.5
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
6-10 reps
RPE 8
6
Leg Extension
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
2 reps
2 reps
91%
83%
2
Tempo Squat (Barbell)
3
2 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 8.5
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
6-10 reps
RPE 8
6
Leg Extension
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3 reps
2 reps
88%
80%
2
Tempo Squat (Barbell)
2
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Straight Leg Calf Raise Of Choice
1
10-15 reps
RPE 10
5
Lying Leg Curl
1
6-10 reps
RPE 8
6
Leg Extension
1
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
2 reps
92%
85%
2
Tempo Squat (Barbell)
2
2 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
6-10 reps
RPE 8
6
Leg Extension
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
2 reps
94%
87%
2
Tempo Squat (Barbell)
2
2 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
6-10 reps
RPE 8
6
Leg Extension
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
82%
2
Tempo Squat (Barbell)
2
2 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
4
Leg Extension
1
8-12 reps
RPE 8
5
Straight Leg Calf Raise Of Choice
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Underhand Lat Pulldown
3
8-10 reps
RPE 8-9
5
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6
Single Arm Supported Triceps Extension (Cuff)
2
8-12 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
72.5%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Underhand Lat Pulldown
3
8-10 reps
RPE 8-9
5
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6
Single Arm Supported Triceps Extension (Cuff)
2
8-12 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5-9
3
Lat Pulldown
3
8-10 reps
RPE 8-9
4
Underhand Lat Pulldown
3
8-10 reps
RPE 8-9
5
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6
Single Arm Supported Triceps Extension (Cuff)
2
8-12 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
6 reps
70%
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 8.5-9
3
Lat Pulldown
1
8-10 reps
RPE 8-9
4
Underhand Lat Pulldown
1
8-10 reps
RPE 8-9
5
Bicep Curl (Cable)
1
8-12 reps
RPE 9
6
Single Arm Supported Triceps Extension (Cuff)
1
8-12 reps
RPE 9
7
Face Pull
1
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
77.5%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9
3
Lat Pulldown
3
5-8 reps
RPE 8-9
4
Underhand Lat Pulldown
3
5-8 reps
RPE 8-9
5
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6
Single Arm Supported Triceps Extension (Cuff)
2
8-12 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9
3
Lat Pulldown
3
5-8 reps
RPE 8-9
4
Underhand Lat Pulldown
3
5-8 reps
RPE 8-9
5
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6
Single Arm Supported Triceps Extension (Cuff)
2
8-12 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
82.5%
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9
3
Lat Pulldown
3
5-8 reps
RPE 8-9
4
Underhand Lat Pulldown
2
5-8 reps
RPE 8-9
5
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6
Single Arm Supported Triceps Extension (Cuff)
2
8-12 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
77.5%
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 8.5-9
3
Lat Pulldown
1
5-8 reps
RPE 8-9
4
Underhand Lat Pulldown
1
5-8 reps
RPE 8-9
5
Bicep Curl (Cable)
1
8-12 reps
RPE 9
6
Single Arm Supported Triceps Extension (Cuff)
1
8-12 reps
RPE 9
7
Face Pull
1
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
82%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8.5-9
3
Lat Pulldown
3
4-6 reps
RPE 8-9
4
Underhand Lat Pulldown
2
4-6 reps
RPE 8-9
5
Bicep Curl (Cable)
2
4-6 reps
RPE 9
6
Single Arm Supported Triceps Extension (Cuff)
2
4-6 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8.5-9
3
Lat Pulldown
3
4-6 reps
RPE 8-9
4
Underhand Lat Pulldown
2
4-6 reps
RPE 8-9
5
Bicep Curl (Cable)
2
4-6 reps
RPE 9
6
Single Arm Supported Triceps Extension (Cuff)
2
4-6 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
87.5%
2
Incline Bench Press (Dumbbell)
3
4-6 reps
RPE 8.5-9
3
Lat Pulldown
3
4-6 reps
RPE 8-9
4
Underhand Lat Pulldown
2
4-6 reps
RPE 8-9
5
Bicep Curl (Cable)
2
4-6 reps
RPE 9
6
Single Arm Supported Triceps Extension (Cuff)
2
4-6 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
82%
2
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 8.5-9
3
Lat Pulldown
1
4-6 reps
RPE 8-9
4
Underhand Lat Pulldown
1
4-6 reps
RPE 8-9
5
Bicep Curl (Cable)
1
4-6 reps
RPE 9
6
Single Arm Supported Triceps Extension (Cuff)
1
4-6 reps
RPE 9
7
Face Pull
1
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 8.5-9
3
Lat Pulldown
3
4-6 reps
RPE 8-9
4
Underhand Lat Pulldown
2
4-6 reps
RPE 8-9
5
Bicep Curl (Cable)
2
4-6 reps
RPE 9
6
Single Arm Supported Triceps Extension (Cuff)
2
4-6 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
87.5%
2
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 8.5-9
3
Lat Pulldown
3
4-6 reps
RPE 8-9
4
Underhand Lat Pulldown
2
4-6 reps
RPE 8-9
5
Bicep Curl (Cable)
2
4-6 reps
RPE 9
6
Single Arm Supported Triceps Extension (Cuff)
2
4-6 reps
RPE 9
7
Face Pull
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
80%
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
3
Lat Pulldown
2
8 reps
RPE 7
4
Underhand Lat Pulldown
2
8 reps
RPE 7
5
Bicep Curl (Cable)
1
8-12 reps
RPE 7
6
Single Arm Supported Triceps Extension (Cuff)
1
8-12 reps
RPE 7
7
Face Pull
1
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
4 reps
71%
61%
2
Squat (Paused)
3
4 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 8
6
Leg Extension
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
4 reps
75%
65%
2
Squat (Paused)
3
4 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 8
6
Leg Extension
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
4 reps
79%
69%
2
Squat (Paused)
3
4 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 8
6
Leg Extension
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
4 reps
71%
61%
2
Squat (Paused)
2
4 reps
RPE 7-8
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
1
10-15 reps
RPE 10
5
Lying Leg Curl
1
8-12 reps
RPE 8
6
Leg Extension
1
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
3 reps
82%
72%
2
Squat (Paused)
3
3 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 8
6
Leg Extension
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
3 reps
84%
74%
2
Squat (Paused)
3
3 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 8
6
Leg Extension
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
3 reps
85%
75%
2
Squat (Paused)
3
3 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 8
6
Leg Extension
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
82%
72%
2
Squat (Paused)
2
3 reps
RPE 7-8
3
Leg Press (45 Degrees)
1
6-8 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
1
10-15 reps
RPE 10
5
Lying Leg Curl
1
8-12 reps
RPE 8
6
Leg Extension
1
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
2 reps
89%
81%
2
Squat (Paused)
2
2 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
4-6 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 8
6
Leg Extension
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
2 reps
91%
83%
2
Squat (Paused)
2
2 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
4-6 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 8
6
Leg Extension
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
2 reps
92%
84%
2
Squat (Paused)
2
2 reps
RPE 7-8
3
Leg Press (45 Degrees)
3
4-6 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
3
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 8
6
Leg Extension
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
89%
2
Squat (Paused)
1
2 reps
RPE 7-8
3
Leg Press (45 Degrees)
1
4-6 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
1
4-6 reps
RPE 10
5
Lying Leg Curl
1
8-12 reps
RPE 8
6
Leg Extension
1
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
2 reps
92%
85%
2
Squat (Paused)
2
2 reps
RPE 7
3
Leg Press (45 Degrees)
2
4-6 reps
RPE 8
4
Straight Leg Calf Raise Of Choice
2
10-15 reps
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 8
6
Leg Extension
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
2 reps
94%
87%
2
Squat (Paused)
2
2 reps
RPE 7
3
Leg Press (45 Degrees)
2
4-6 reps
RPE 7
4
Straight Leg Calf Raise Of Choice
2
10-15 reps
RPE 9
5
Lying Leg Curl
1
8-12 reps
RPE 7
6
Leg Extension
1
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Squat (Paused)
2
3 reps
RPE 6
3
Leg Press (45 Degrees)
2
8-10 reps
RPE 7
4
Straight Leg Calf Raise Of Choice
1
10-15 reps
RPE 7
5
Lying Leg Curl
1
8-12 reps
RPE 7
6
Leg Extension
1
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5-8
2
Neutral Grip Row
2
8-10 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
5
Reverse Pec Deck
3
10-15 reps
RPE 9-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7 reps
RPE 7.5-8
2
Neutral Grip Row
2
8-10 reps
RPE 9
3
Overhead Press (Barbell)
3
7 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
5
Reverse Pec Deck
3
10-15 reps
RPE 9-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5-8
2
Neutral Grip Row
2
8-10 reps
RPE 9
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
5
Reverse Pec Deck
3
10-15 reps
RPE 9-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6 reps
RPE 7
2
Neutral Grip Row
1
8-10 reps
RPE 9
3
Overhead Press (Barbell)
2
6 reps
RPE 7
4
Lat Pulldown (Single Arm)
1
8-10 reps
RPE 9
5
Reverse Pec Deck
2
10-15 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8
2
Neutral Grip Row
2
6-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-6 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 9
5
Reverse Pec Deck
3
10-15 reps
RPE 9-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8
2
Neutral Grip Row
2
6-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-6 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 9
5
Reverse Pec Deck
3
10-15 reps
RPE 9-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 8
2
Neutral Grip Row
2
6-8 reps
RPE 9
3
Overhead Press (Barbell)
3
5-6 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 9
5
Reverse Pec Deck
3
10-15 reps
RPE 9-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-8 reps
RPE 8
2
Neutral Grip Row
1
6-8 reps
RPE 9
3
Overhead Press (Barbell)
2
5-6 reps
RPE 8
4
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 9
5
Reverse Pec Deck
2
10-15 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5-6 reps
RPE 8-8.5
2
Neutral Grip Row
2
4-6 reps
RPE 9
3
Overhead Press (Barbell)
2
4-6 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
4-6 reps
RPE 9
5
Reverse Pec Deck
3
10-15 reps
RPE 9-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5-6 reps
RPE 8-8.5
2
Neutral Grip Row
2
4-6 reps
RPE 9
3
Overhead Press (Barbell)
3
4-6 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
4-6 reps
RPE 9
5
Reverse Pec Deck
3
10-15 reps
RPE 9-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5-6 reps
RPE 8-8.5
2
Neutral Grip Row
2
4-6 reps
RPE 9
3
Overhead Press (Barbell)
3
4-6 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
4-6 reps
RPE 9
5
Reverse Pec Deck
3
10-15 reps
RPE 9-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-6 reps
RPE 8
2
Neutral Grip Row
1
4-6 reps
RPE 9
3
Overhead Press (Barbell)
2
4-6 reps
RPE 6
4
Lat Pulldown (Single Arm)
1
4-6 reps
RPE 9
5
Reverse Pec Deck
2
10-15 reps
RPE 9-10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
RPE 8
2
Neutral Grip Row
2
4-6 reps
RPE 9
3
Overhead Press (Barbell)
3
4-6 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
4-6 reps
RPE 9
5
Reverse Pec Deck
3
10-15 reps
RPE 9-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
RPE 8
2
Neutral Grip Row
2
4-6 reps
RPE 9
3
Overhead Press (Barbell)
3
4-6 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
4-6 reps
RPE 9
5
Reverse Pec Deck
3
10-15 reps
RPE 9-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
RPE 7
2
Neutral Grip Row
2
8 reps
RPE 7
3
Overhead Press (Barbell)
2
5 reps
RPE 7
4
Lat Pulldown (Single Arm)
2
8 reps
RPE 7
5
Reverse Pec Deck
2
10-15 reps
RPE 7
6
Lateral Raise (Cable)
2
10-15 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
T&G Bench Press (First Rep Paused)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
76%
66%
66%
66%
2
Spoto Press
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7-8
@7-8
@7-8
3
Wide Grip Chest Supported T-Bar Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Underhand Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@8-9
5
JM Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
6
Lateral Raise (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
7
Standing Y Raise (Cuff)
1 Set
12-15 Reps
@10
8
Preacher Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
5 Reps
5 Reps
70%
60%
60%
60%
2
Tempo Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7
@7
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Straight Leg Calf Raise Of Choice
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
5
Lying Leg Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@8
6
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
70%
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5-9
@8.5-9
@8.5-9
3
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8-9
@8-9
@8-9
4
Underhand Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8-9
@8-9
@8-9
5
Bicep Curl (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
6
Single Arm Supported Triceps Extension (Cuff)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
7
Face Pull
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
4 Reps
4 Reps
71%
61%
61%
2
Squat (Paused)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@7-8
@7-8
@7-8
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
4
Straight Leg Calf Raise Of Choice
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
5
Lying Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
6
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
Day 5
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5-8
@7.5-8
@7.5-8
2
Neutral Grip Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
4
Lat Pulldown (Single Arm)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
5
Reverse Pec Deck
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10