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TSD strength

by TSDLifts

Program Description

This program is designed to mix powerlifting movements while also building a big overhead press. The first six weeks are designed to build mass and get comfortable under heavy weights using triples and should be progressed by 2.5KG each week. By week 7 it moves from triples to singles with the aim to be hitting a PR in both rep ranges (3's can also be changed to 5's and so on)

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 30, 2026 01:53
  • Last Edited
    Feb 09, 2026 09:31
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.7%
Hamstrings
11.5%
Glutes
10.8%
Upper Back
10.4%
Abs
10%
Front Delts
9.1%
Triceps
8.8%
Lats
6.2%
Middle Delts
4.9%
Chest
4.6%
Lower Back
3.7%
Biceps
3.3%
Rear Delts
1.6%
Adductors
1.6%
Forearms
1.5%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Close Grip Spotto Press
4
8 reps
RPE 8
3
Neutral Grip Shoulder Press
4
8 reps
-
4
Face Pull
3
10-12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Close Grip Spotto Press
4
8 reps
RPE 8
3
Neutral Grip Shoulder Press
4
8 reps
-
4
Face Pull
3
10-12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Close Grip Spotto Press
4
8 reps
RPE 8
3
Neutral Grip Shoulder Press
4
8 reps
-
4
Face Pull
3
10-12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Close Grip Spotto Press
4
8 reps
RPE 8
3
Neutral Grip Shoulder Press
4
8 reps
-
4
Face Pull
3
10-12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Close Grip Spotto Press
4
8 reps
RPE 8
3
Neutral Grip Shoulder Press
4
8 reps
-
4
Face Pull
3
10-12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Close Grip Spotto Press
4
8 reps
RPE 8
3
Neutral Grip Shoulder Press
4
8 reps
-
4
Face Pull
3
10-12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Lat Pulldown (Neutral Grip)
4
10 reps
-
7
Tricep Pushdown (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Close Grip Spotto Press
4
8 reps
RPE 8
3
Neutral Grip Shoulder Press
4
8 reps
-
4
Face Pull
3
10-12 reps
-
5
Lat Pulldown (Neutral Grip)
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Tricep Pushdown (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Close Grip Spotto Press
4
8 reps
RPE 8
3
Neutral Grip Shoulder Press
4
8 reps
-
4
Face Pull
3
10-12 reps
-
5
Lat Pulldown (Neutral Grip)
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Tricep Pushdown (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Close Grip Spotto Press
4
8 reps
RPE 8
3
Neutral Grip Shoulder Press
4
8 reps
-
4
Face Pull
3
10-12 reps
-
5
Lat Pulldown (Neutral Grip)
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Tricep Pushdown (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Close Grip Spotto Press
4
8 reps
RPE 8
3
Neutral Grip Shoulder Press
4
8 reps
-
4
Face Pull
3
10-12 reps
-
5
Lat Pulldown (Neutral Grip)
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Tricep Pushdown (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Close Grip Spotto Press
4
8 reps
RPE 8
3
Neutral Grip Shoulder Press
4
8 reps
-
4
Face Pull
3
10-12 reps
-
5
Lat Pulldown (Neutral Grip)
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Tricep Pushdown (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Close Grip Spotto Press
4
8 reps
RPE 8
3
Neutral Grip Shoulder Press
4
8 reps
-
4
Face Pull
3
10-12 reps
-
5
Lat Pulldown (Neutral Grip)
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Tricep Pushdown (Cable)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Tempo Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Seated Hamstring Curl
2
10 reps
-
6
Leg Extension
2
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Tempo Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Seated Hamstring Curl
2
10 reps
-
6
Leg Extension
2
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Tempo Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Seated Hamstring Curl
2
10 reps
-
6
Leg Extension
2
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Tempo Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Seated Hamstring Curl
2
10 reps
-
6
Leg Extension
2
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Tempo Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Seated Hamstring Curl
2
10 reps
-
6
Leg Extension
2
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Tempo Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Seated Hamstring Curl
2
10 reps
-
6
Leg Extension
2
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Tempo Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Seated Hamstring Curl
2
10 reps
-
6
Leg Extension
2
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Tempo Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Seated Hamstring Curl
2
10 reps
-
6
Leg Extension
2
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Tempo Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Seated Hamstring Curl
2
10 reps
-
6
Leg Extension
2
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Tempo Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Seated Hamstring Curl
2
10 reps
-
6
Leg Extension
2
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Tempo Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Seated Hamstring Curl
2
10 reps
-
6
Leg Extension
2
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Tempo Squat (Barbell)
4
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Seated Hamstring Curl
2
10 reps
-
6
Leg Extension
2
10 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
15 reps
-
2
Log Press
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Dip (Bodyweight)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
15 reps
-
2
Log Press
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Dip (Bodyweight)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
15 reps
-
2
Log Press
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Dip (Bodyweight)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
15 reps
-
2
Log Press
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Dip (Bodyweight)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
15 reps
-
2
Log Press
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Dip (Bodyweight)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
15 reps
-
2
Log Press
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Dip (Bodyweight)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
15 reps
-
2
Log Press
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Dip (Bodyweight)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
15 reps
-
2
Log Press
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Dip (Bodyweight)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
15 reps
-
2
Log Press
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Dip (Bodyweight)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
15 reps
-
2
Log Press
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Dip (Bodyweight)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
15 reps
-
2
Log Press
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Dip (Bodyweight)
4
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
4
15 reps
-
2
Log Press
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
3
Incline Bench Press (Barbell)
4
6 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Dumbbell)
2
15 reps
-
6
Dip (Bodyweight)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Pendlay Row
3
6-8 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Pendlay Row
3
6-8 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Pendlay Row
3
6-8 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Pendlay Row
3
6-8 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Pendlay Row
3
6-8 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Pendlay Row
3
6-8 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Pendlay Row
3
6-8 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Pendlay Row
3
6-8 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Pendlay Row
3
6-8 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Pendlay Row
3
6-8 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Pendlay Row
3
6-8 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
-
2
Pendlay Row
3
6-8 reps
-
3
Lat Pulldown (Single Arm)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
2
10 reps
-
5
Shrug (Barbell)
4
8-10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
7
Wrist Curls
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Good Morning
3
6 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
2
10 reps
-
6
Leg Extension
2
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Good Morning
3
6 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
2
10 reps
-
6
Leg Extension
2
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Good Morning
3
6 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
2
10 reps
-
6
Leg Extension
2
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Good Morning
3
6 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
2
10 reps
-
6
Leg Extension
2
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Good Morning
3
6 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
2
10 reps
-
6
Leg Extension
2
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
RPE 9-10
RPE 8-8.5
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Good Morning
3
6 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
2
10 reps
-
6
Leg Extension
2
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Good Morning
3
6 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
2
10 reps
-
6
Leg Extension
2
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Good Morning
3
6 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
2
10 reps
-
6
Leg Extension
2
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Good Morning
3
6 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
2
10 reps
-
6
Leg Extension
2
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Good Morning
3
6 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
2
10 reps
-
6
Leg Extension
2
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Good Morning
3
6 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
2
10 reps
-
6
Leg Extension
2
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 9-10
RPE 8-8.5
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Good Morning
3
6 reps
-
4
Hack Squat
3
10 reps
-
5
Leg Press
2
10 reps
-
6
Leg Extension
2
15 reps
-
7
Abs Crunch (Machine)
3
10 reps
-
8
Leg Raise (Captain's Chair)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@9-10
@8-8.5
@8-8.5
@8-8.5
@8-8.5
2
Close Grip Spotto Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
3
Neutral Grip Shoulder Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@9-10
@8-8.5
@8-8.5
@8-8.5
@8-8.5
2
Tempo Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Seated Hamstring Curl
1 Set
1 Set
10 Reps
10 Reps
-
-
6
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
-
-
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 3
1
Lu Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
2
Log Press
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@9-10
@8-8.5
@8-8.5
@8-8.5
@8-8.5
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8
@8
@8
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Pendlay Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
7
Wrist Curls
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@9-10
@8-8.5
@8-8.5
@8-8.5
@8-8.5
2
Deadlift (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
3
Good Morning
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
4
Hack Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Leg Press
1 Set
1 Set
10 Reps
10 Reps
-
-
6
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
-
-
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-