Program Description
An intermediate powerlifting programme aimed at intermediate masters with a focus on increasing strength while prioritising recovery. Main Lift Structure: Top set (heavier focus for strength) Back-off sets (volume to build muscle & reinforce technique). Accessory work. Deload every 4th week (~60% of 1RM, easy 3×3) Bench Press Frequency: 4×/week (2 heavy days, 2 lighter/variation days) → accelerates bench progress. Progression: Intensities wave each week (5s → 4s → 3s → deload), then slightly increase each new cycle. Week 15 is a test week (heavy singles).
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedSep 01, 2025 01:56
- Last EditedSep 01, 2025 06:46
Summary
Unlock your strength potential with the **Chat GPT Top-Set Intermediate Masters** program! Over 16 weeks, this 4-day-a-week regimen is designed to elevate your lifting game through focused sessions on squats, bench presses, and deadlifts. Each workout incorporates a mix of intensity levels and rep ranges, ensuring balanced muscle development while pushing your limits. Whether you're looking to build strength or refine your technique, this program provides the structured approach you need to achieve your goals. Get ready to transform your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Chest
14.9%
Triceps
12.8%
Glutes
12.8%
Quadriceps
11.3%
Hamstrings
9.9%
Front Delts
7.9%
Upper Back
6.2%
Lower Back
5.2%
Lats
4.3%
Abs
4.1%
Biceps
3.5%
Middle Delts
2.4%
Adductors
1.9%
Rear Delts
1.6%
Forearms
1.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
75%
2
Squat (Barbell)
2
5 reps
67.5%
3
Bench Press (Paused)
3
5 reps
60%
4
Good Morning
3
8 reps
RPE 7-9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-9
6
Plank
1
0.5-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
80%
2
Squat (Barbell)
2
4 reps
72%
3
Bench Press (Paused)
3
5 reps
65%
4
Good Morning
3
8 reps
RPE 7-9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-9
6
Plank
1
0.5-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
85%
2
Squat (Barbell)
2
3 reps
76.5%
3
Bench Press (Paused)
3
5 reps
70%
4
Good Morning
3
8 reps
RPE 7-9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-9
6
Plank
1
0.5-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
60%
2
Bench Press (Paused)
3
5 reps
60%
3
Good Morning
3
8 reps
RPE 7-9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-9
5
Plank
1
0.5-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
77%
2
Squat (Barbell)
2
5 reps
69.8%
3
Bench Press (Paused)
3
5 reps
60%
4
Good Morning
3
8 reps
RPE 7-9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-9
6
Plank
1
0.5-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
82.5%
2
Squat (Barbell)
2
4 reps
74.2%
3
Bench Press (Paused)
3
5 reps
65%
4
Good Morning
3
8 reps
RPE 7-9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-9
6
Plank
1
0.5-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
87.5%
2
Squat (Barbell)
2
3 reps
78.8%
3
Bench Press (Paused)
3
5 reps
65%
4
Good Morning
3
8 reps
RPE 7-9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-9
6
Plank
1
0.5-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
62.5%
2
Bench Press (Paused)
3
5 reps
60%
3
Good Morning
3
8 reps
RPE 7-9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-9
5
Plank
1
0.5-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
80%
2
Squat (Barbell)
2
5 reps
72%
3
Bench Press (Paused)
3
5 reps
60%
4
Good Morning
3
8 reps
RPE 7-9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-9
6
Plank
1
0.5-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
85%
2
Squat (Barbell)
2
4 reps
76.5%
3
Bench Press (Paused)
3
5 reps
65%
4
Good Morning
3
8 reps
RPE 7-9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-9
6
Plank
1
0.5-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
90%
2
Squat (Barbell)
2
3 reps
81.9%
3
Bench Press (Paused)
3
5 reps
70%
4
Good Morning
3
8 reps
RPE 7-9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-9
6
Plank
1
0.5-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
65%
2
Bench Press (Paused)
3
5 reps
60%
3
Good Morning
3
8 reps
RPE 7-9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-9
5
Plank
1
0.5-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
82.5%
2
Squat (Barbell)
2
5 reps
74.2%
3
Bench Press (Paused)
3
5 reps
60%
4
Good Morning
3
8 reps
RPE 7-9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-9
6
Plank
1
0.5-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
87.5%
2
Squat (Barbell)
2
3 reps
78.8%
3
Bench Press (Paused)
3
5 reps
70%
4
Good Morning
3
8 reps
RPE 7-9
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-9
6
Plank
1
0.5-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9-10
2
Bench Press (Paused)
3
5 reps
50%
3
Good Morning
3
8 reps
RPE 7-9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-9
5
Plank
1
0.5-1.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
67.5%
2
Bench Press (Paused)
3
5 reps
60%
3
Good Morning
3
8 reps
RPE 7-9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7-9
5
Plank
1
0.5-1.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
67.5%
3
Bench Press (Close Grip)
3
6 reps
RPE 7-9
4
Overhead Press (Barbell)
3
8 reps
RPE 7-9
5
Dumbbell Row
3
10 reps
RPE 7-9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
80%
2
Bench Press (Barbell)
3
4 reps
72%
3
Bench Press (Close Grip)
3
6 reps
RPE 7-9
4
Overhead Press (Barbell)
3
8 reps
RPE 7-9
5
Dumbbell Row
3
10 reps
RPE 7-9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
85%
2
Bench Press (Barbell)
3
3 reps
76.5%
3
Bench Press (Close Grip)
3
6 reps
RPE 7-9
4
Overhead Press (Barbell)
3
8 reps
RPE 7-9
5
Dumbbell Row
3
10 reps
RPE 7-9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Bench Press (Close Grip)
3
6 reps
RPE 7-9
3
Overhead Press (Barbell)
3
8 reps
RPE 7-9
4
Dumbbell Row
3
10 reps
RPE 7-9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
77%
2
Bench Press (Barbell)
3
5 reps
69.8%
3
Bench Press (Close Grip)
3
6 reps
RPE 7-9
4
Overhead Press (Barbell)
3
8 reps
RPE 7-9
5
Dumbbell Row
3
10 reps
RPE 7-9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
82.5%
2
Bench Press (Barbell)
3
4 reps
74.2%
3
Bench Press (Close Grip)
3
6 reps
RPE 7-9
4
Overhead Press (Barbell)
3
8 reps
RPE 7-9
5
Dumbbell Row
3
10 reps
RPE 7-9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
87.5%
2
Bench Press (Barbell)
3
4 reps
78.8%
3
Bench Press (Close Grip)
3
6 reps
RPE 7-9
4
Overhead Press (Barbell)
3
8 reps
RPE 7-9
5
Dumbbell Row
3
10 reps
RPE 7-9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
62.5%
2
Bench Press (Close Grip)
3
6 reps
RPE 7-9
3
Overhead Press (Barbell)
3
8 reps
RPE 7-9
4
Dumbbell Row
3
10 reps
RPE 7-9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
72%
3
Bench Press (Close Grip)
3
6 reps
RPE 7-9
4
Overhead Press (Barbell)
3
8 reps
RPE 7-9
5
Dumbbell Row
3
10 reps
RPE 7-9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
85%
2
Bench Press (Barbell)
3
4 reps
76.5%
3
Bench Press (Close Grip)
3
6 reps
RPE 7-9
4
Overhead Press (Barbell)
3
8 reps
RPE 7-9
5
Dumbbell Row
3
10 reps
RPE 7-9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
81.9%
3
Bench Press (Close Grip)
3
6 reps
RPE 7-9
4
Overhead Press (Barbell)
3
8 reps
RPE 7-9
5
Dumbbell Row
3
10 reps
RPE 7-9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
65%
2
Bench Press (Close Grip)
3
6 reps
RPE 7-9
3
Overhead Press (Barbell)
3
8 reps
RPE 7-9
4
Dumbbell Row
3
10 reps
RPE 7-9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
82.5%
2
Bench Press (Barbell)
3
5 reps
74.2%
3
Bench Press (Close Grip)
3
6 reps
RPE 7-9
4
Overhead Press (Barbell)
3
8 reps
RPE 7-9
5
Dumbbell Row
3
10 reps
RPE 7-9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
87.5%
2
Bench Press (Barbell)
3
3 reps
78.8%
3
Bench Press (Close Grip)
3
6 reps
RPE 7-9
4
Overhead Press (Barbell)
3
8 reps
RPE 7-9
5
Dumbbell Row
3
10 reps
RPE 7-9
6
Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9-10
2
Bench Press (Close Grip)
3
6 reps
RPE 7-9
3
Overhead Press (Barbell)
3
8 reps
RPE 7-9
4
Dumbbell Row
3
10 reps
RPE 7-9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
67.5%
2
Bench Press (Close Grip)
3
6 reps
RPE 7-9
3
Overhead Press (Barbell)
3
8 reps
RPE 7-9
4
Dumbbell Row
3
10 reps
RPE 7-9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Deadlift (Barbell)
2
5 reps
67.5%
3
Bench Press (Close Grip)
3
5-6 reps
60%
4
Front Squat (Barbell)
3
8 reps
RPE 7-9
5
Hip Thrust (Barbell)
3
12 reps
RPE 7-9
6
Single Arm Farmer Carry
3
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
80%
2
Deadlift (Barbell)
2
4 reps
72%
3
Bench Press (Close Grip)
3
5-6 reps
60%
4
Front Squat (Barbell)
3
8 reps
RPE 7-9
5
Hip Thrust (Barbell)
3
12 reps
RPE 7-9
6
Single Arm Farmer Carry
3
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
85%
2
Deadlift (Barbell)
2
3 reps
76.5%
3
Bench Press (Close Grip)
3
5-6 reps
60%
4
Front Squat (Barbell)
3
8 reps
RPE 7-9
5
Hip Thrust (Barbell)
3
12 reps
RPE 7-9
6
Single Arm Farmer Carry
3
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
60%
2
Bench Press (Close Grip)
3
5-6 reps
60%
3
Front Squat (Barbell)
3
8 reps
RPE 7-9
4
Hip Thrust (Barbell)
3
12 reps
RPE 7-9
5
Single Arm Farmer Carry
3
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
77%
2
Deadlift (Barbell)
2
5 reps
6.8%
3
Bench Press (Close Grip)
3
5-6 reps
60%
4
Front Squat (Barbell)
3
8 reps
RPE 7-9
5
Hip Thrust (Barbell)
3
12 reps
RPE 7-9
6
Single Arm Farmer Carry
3
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
82.5%
2
Deadlift (Barbell)
2
4 reps
74.2%
3
Bench Press (Close Grip)
3
5-6 reps
60%
4
Front Squat (Barbell)
3
8 reps
RPE 7-9
5
Hip Thrust (Barbell)
3
12 reps
RPE 7-9
6
Single Arm Farmer Carry
3
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
87.5%
2
Deadlift (Barbell)
2
4 reps
74.2%
3
Bench Press (Close Grip)
3
5-6 reps
60%
4
Front Squat (Barbell)
3
8 reps
RPE 7-9
5
Hip Thrust (Barbell)
3
12 reps
RPE 7-9
6
Single Arm Farmer Carry
3
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
62.5%
2
Bench Press (Close Grip)
3
5-6 reps
60%
3
Front Squat (Barbell)
3
8 reps
RPE 7-9
4
Hip Thrust (Barbell)
3
12 reps
RPE 7-9
5
Single Arm Farmer Carry
3
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
80%
2
Deadlift (Barbell)
2
5 reps
72%
3
Bench Press (Close Grip)
3
5-6 reps
60%
4
Front Squat (Barbell)
3
8 reps
RPE 7-9
5
Hip Thrust (Barbell)
3
12 reps
RPE 7-9
6
Single Arm Farmer Carry
3
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
85%
2
Deadlift (Barbell)
2
4 reps
76.5%
3
Bench Press (Close Grip)
3
5-6 reps
65%
4
Front Squat (Barbell)
3
8 reps
RPE 7-9
5
Hip Thrust (Barbell)
3
12 reps
RPE 7-9
6
Single Arm Farmer Carry
3
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Deadlift (Barbell)
2
3 reps
81.9%
3
Bench Press (Close Grip)
3
5-6 reps
60%
4
Front Squat (Barbell)
3
8 reps
RPE 7-9
5
Hip Thrust (Barbell)
3
12 reps
RPE 7-9
6
Single Arm Farmer Carry
3
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
65%
2
Bench Press (Close Grip)
3
5-6 reps
60%
3
Front Squat (Barbell)
3
8 reps
RPE 7-9
4
Hip Thrust (Barbell)
3
12 reps
RPE 7-9
5
Single Arm Farmer Carry
3
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
82.5%
2
Deadlift (Barbell)
2
5 reps
74.2%
3
Bench Press (Close Grip)
3
5-6 reps
60%
4
Front Squat (Barbell)
3
8 reps
RPE 7-9
5
Hip Thrust (Barbell)
3
12 reps
RPE 7-9
6
Single Arm Farmer Carry
3
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
87.5%
2
Deadlift (Barbell)
2
3 reps
78.8%
3
Bench Press (Close Grip)
3
5-6 reps
60%
4
Front Squat (Barbell)
3
8 reps
RPE 7-9
5
Hip Thrust (Barbell)
3
12 reps
RPE 7-9
6
Single Arm Farmer Carry
3
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9-10
2
Bench Press (Close Grip)
3
5-6 reps
60%
3
Front Squat (Barbell)
3
8 reps
RPE 7-9
4
Hip Thrust (Barbell)
3
12 reps
RPE 7-9
5
Single Arm Farmer Carry
3
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
67.5%
2
Bench Press (Close Grip)
3
5-6 reps
60%
3
Front Squat (Barbell)
3
8 reps
RPE 7-9
4
Hip Thrust (Barbell)
3
12 reps
RPE 7-9
5
Single Arm Farmer Carry
3
0.5-1 mins
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
4
Squat (Barbell)
3
6 reps
60%
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-9
7
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
65%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
3
Squat (Barbell)
3
6 reps
65%
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
3
Squat (Barbell)
3
6 reps
70%
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
3
Squat (Barbell)
3
6 reps
60%
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
3
Squat (Barbell)
3
6 reps
60%
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
65%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
3
Squat (Barbell)
3
6 reps
65%
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
3
Squat (Barbell)
3
6 reps
70%
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
3
Squat (Barbell)
3
6 reps
60%
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
3
Squat (Barbell)
3
6 reps
60%
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
65%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
3
Squat (Barbell)
3
6 reps
65%
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
3
Squat (Barbell)
3
6 reps
70%
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
3
Squat (Barbell)
3
6 reps
60%
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
3
Squat (Barbell)
3
6 reps
70%
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
3
Squat (Barbell)
3
6 reps
70%
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
65%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
3
Squat (Barbell)
3
6 reps
60%
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
3
Squat (Barbell)
3
6 reps
60%
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7-9
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)1 Set
5 Reps
75%
2
Squat (Barbell)2 Sets
5 Reps
67.5%
3
Bench Press (Paused)3 Sets
5 Reps
60%
4
Good Morning3 Sets
8 Reps
@7-9
5
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@7-9
6
Plank1 Set
0.5-1.5 mins
-
Day 2
1
Bench Press (Barbell)1 Set
5 Reps
75%
2
Bench Press (Barbell)3 Sets
5 Reps
67.5%
3
Bench Press (Close Grip)3 Sets
6 Reps
@7-9
4
Overhead Press (Barbell)3 Sets
8 Reps
@7-9
5
Dumbbell Row3 Sets
10 Reps
@7-9
6
Tricep Extension (Cable)3 Sets
10-15 Reps
@7-9
Day 3
1
Deadlift (Barbell)1 Set
5 Reps
75%
2
Deadlift (Barbell)2 Sets
5 Reps
67.5%
3
Bench Press (Close Grip)3 Sets
5-6 Reps
60%
4
Front Squat (Barbell)3 Sets
8 Reps
@7-9
5
Hip Thrust (Barbell)3 Sets
12 Reps
@7-9
6
Single Arm Farmer Carry3 Sets
0.5-1 mins
@7-9
Day 4
1
Bench Press (Barbell)3 Sets
3 Reps
60%
2
Bench Press (Dumbbell)3 Sets
8 Reps
@7-9
3
Bench Press (Dumbbell)3 Sets
8 Reps
@7-9
4
Squat (Barbell)3 Sets
6 Reps
60%
5
Pull-Up (Bodyweight)3 Sets
AMRAP
@9
6
Rear Delt Fly (Dumbbell)2 Sets
12-15 Reps
@7-9
7
Bicep Curl (EZ Bar)2 Sets
12-15 Reps
@7-9