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Powerbuilding 4D

by Bully Strength

Program Description

Utilizing a 3 week wave progression scheme, the first 9 weeks are intended to amass size and condition you to reps while progressing strength at those rep ranges. The first 3 waves will generally follow the 3-4-5 working sets progression over 3 weeks, with the next wave resetting to 3 sets and a lower rep range. This should mean few, if any, deloads should be needed. You may plug in deloads wherever needed, but try to stick to the work and let the progression scheme work its magic. The 9 weak peaking phase will follow a general 5-3-1 working set progression, with week one tempering you to volume at lower % of your 1RM for practice touches. The next week the 3 working sets will temper you to heavier weight at that rep range while still giving valuable practice touches. Week 3 of each wave will be a “Rep Max” week, where you pick a weight based on the ease/difficulty of previous weeks that you are confident will be a challenging weight for that number of reps. This is your time to go balls to the wall. Keys to understanding program notation: “0”-Rep Sets - 0 in the rep slot will always mean AMRAP (As Many Reps As Possible) Refer to notes - Auto-regulating AMRAPs for bench and overhead press on day 3 and and deadlifting during base building phase on day 4. Each repetition beyond specified rep range is +1% of 1RM on working weight next week. ex: AMRAP @ 60% after 3x6 --> 11 rep set --> +5% added to next week.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 11, 2025 08:51
  • Last Edited
    Jul 11, 2025 11:00
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ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
60%
60%
2
Bench Press (Close Grip)
2
12 reps
RPE 7
3
Spoto Press
2
12 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lat Pulldown
2
15 reps
-
6
Bicep Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
62.5%
62.5%
2
Bench Press (Close Grip)
3
12 reps
RPE 8
3
Spoto Press
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
4
12 reps
RPE 8
5
Lat Pulldown
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
-
65%
2
Bench Press (Close Grip)
4
12 reps
RPE 9
3
Spoto Press
4
12 reps
RPE 9
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Lat Pulldown
4
15 reps
-
6
Bicep Curl (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
65%
65%
2
Bench Press (Close Grip)
2
10 reps
RPE 7
3
Spoto Press
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Lat Pulldown
2
12 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
67.5%
67.5%
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Spoto Press
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
10 reps
RPE 8
5
Lat Pulldown
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
8 reps
-
70%
2
Bench Press (Close Grip)
4
10 reps
RPE 9
3
Spoto Press
4
10 reps
RPE 9
4
Bent Over Row (Barbell)
5
10 reps
RPE 9
5
Lat Pulldown
4
12 reps
-
6
Bicep Curl (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Bench Press (Close Grip)
2
8 reps
RPE 7
3
Spoto Press
2
8 reps
RPE 7
4
Bent Over Row (Barbell)
3
8 reps
RPE 7
5
Lat Pulldown
2
10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5 reps
77%
77%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Spoto Press
3
8 reps
RPE 8
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
-
80%
2
Bench Press (Close Grip)
4
8 reps
RPE 9
3
Spoto Press
4
8 reps
RPE 9
4
Bent Over Row (Barbell)
5
8 reps
RPE 9
5
Lat Pulldown
4
10 reps
-
6
Bicep Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3 reps
80%
80%
2
Bench Press (Paused)
5
5 reps
70%
3
Floor Press (Barbell)
5
5 reps
70%
4
Pendlay Row
5
7 reps
RPE 7
5
Lat Pulldown
4
9 reps
-
6
Bicep Curl (Barbell)
4
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
85%
85%
2
Bench Press (Paused)
4
5 reps
75%
3
Floor Press (Barbell)
4
5 reps
75%
4
Pendlay Row
4
7 reps
RPE 8
5
Lat Pulldown
3
9 reps
-
6
Bicep Curl (Barbell)
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Bench Press (Paused)
3
5 reps
80%
3
Floor Press (Barbell)
3
5 reps
80%
4
Pendlay Row
3
7 reps
RPE 9
5
Lat Pulldown
2
9 reps
-
6
Bicep Curl (Barbell)
2
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
2 reps
85%
85%
2
Bench Press (Paused)
5
4 reps
75%
3
Floor Press (Barbell)
5
4 reps
75%
4
Pendlay Row
5
6 reps
RPE 7
5
Lat Pulldown
4
7 reps
-
6
Bicep Curl (Barbell)
4
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
90%
90%
2
Bench Press (Paused)
4
4 reps
80%
3
Floor Press (Barbell)
4
4 reps
80%
4
Pendlay Row
4
6 reps
RPE 8
5
Lat Pulldown
3
7 reps
-
6
Bicep Curl (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 10
2
Bench Press (Paused)
3
4 reps
85%
3
Floor Press (Barbell)
3
4 reps
85%
4
Pendlay Row
3
6 reps
RPE 9
5
Lat Pulldown
2
7 reps
-
6
Bicep Curl (Barbell)
2
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1 reps
90%
90%
2
Bench Press (Paused)
5
3 reps
80%
3
Floor Press (Barbell)
5
3 reps
80%
4
Pendlay Row
5
5 reps
RPE 7
5
Lat Pulldown
4
5 reps
-
6
Bicep Curl (Barbell)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1 reps
95%
95%
2
Bench Press (Paused)
4
3 reps
85%
3
Floor Press (Barbell)
4
3 reps
85%
4
Pendlay Row
4
5 reps
RPE 8
5
Lat Pulldown
3
5 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Paused)
3
3 reps
90%
3
Floor Press (Barbell)
3
3 reps
90%
4
Pendlay Row
3
5 reps
RPE 9
5
Lat Pulldown
2
5 reps
-
6
Bicep Curl (Barbell)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
10 reps
60%
60%
2
Front Squat (Barbell)
2
12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
5
Reverse Nordic Curl
2
12 reps
-
6
Standing Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
10 reps
62.5%
62.5%
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Reverse Nordic Curl
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10 reps
-
65%
2
Front Squat (Barbell)
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
5
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9
5
Reverse Nordic Curl
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
65%
65%
2
Front Squat (Barbell)
2
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
5
Reverse Nordic Curl
2
12 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
67.5%
67.5%
2
Front Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Reverse Nordic Curl
3
12 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
8 reps
-
70%
2
Front Squat (Barbell)
4
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
5
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9
5
Reverse Nordic Curl
4
12 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Front Squat (Barbell)
2
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
77.5%
77.5%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Leg Extension
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
-
80%
2
Front Squat (Barbell)
4
8 reps
RPE 9
3
Romanian Deadlift (Barbell)
5
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
5
Leg Extension
4
10 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
80%
80%
2
Squat (Paused)
5
5 reps
70%
3
Front Squat (Barbell)
5
5 reps
RPE 7
4
Leg Press
4
9 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 8
6
Leg Extension
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
85%
85%
2
Squat (Paused)
4
5 reps
75%
3
Front Squat (Barbell)
4
5 reps
RPE 8
4
Leg Press
3
9 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 8
6
Leg Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Squat (Paused)
3
5 reps
80%
3
Front Squat (Barbell)
3
5 reps
RPE 9
4
Leg Press
2
9 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
6
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
2 reps
85%
85%
2
Squat (Paused)
5
4 reps
75%
3
Box Squat (Barbell)
5
4 reps
75%
4
Leg Press
4
7 reps
RPE 7
5
Ab Wheel
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
90%
90%
2
Squat (Paused)
4
5 reps
80%
3
Box Squat (Barbell)
4
4 reps
80%
4
Leg Press
3
7 reps
RPE 8
5
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 10
2
Squat (Paused)
3
4 reps
85%
3
Box Squat (Barbell)
3
4 reps
85%
4
Leg Press
2
7 reps
RPE 9
5
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1 reps
90%
90%
2
Squat (Paused)
5
3 reps
80%
3
Box Squat (Barbell)
5
3 reps
85%
4
Leg Press
4
5 reps
RPE 7
5
Ab Wheel
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1 reps
95%
95%
2
Squat (Paused)
4
3 reps
85%
3
Box Squat (Barbell)
4
3 reps
85%
4
Leg Press
3
5 reps
RPE 8
5
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Squat (Paused)
4
3 reps
90%
3
Box Squat (Barbell)
4
3 reps
90%
4
Leg Press
3
5 reps
RPE 9
5
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
12 reps
55%
55%
2
Incline Bench Press (Barbell)
2
12 reps
RPE 7
3
Overhead Press (Barbell)
3
12 reps
RPE 7
4
Dip (Weighted)
2
12 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Banded Tricep Press Down
2
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
12 reps
55%
55%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
4
12 reps
RPE 8
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Banded Tricep Press Down
3
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
12 reps
55%
55%
2
Incline Bench Press (Barbell)
4
12 reps
RPE 9
3
Overhead Press (Barbell)
1
4
12 reps
12 reps
RPE 10
RPE 9
4
Dip (Weighted)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Banded Tricep Press Down
4
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
60%
60%
2
Incline Bench Press (Barbell)
2
10 reps
RPE 7
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
Dip (Weighted)
2
10 reps
-
5
Lateral Raise (Dumbbell)
2
10 reps
-
6
Banded Tricep Press Down
2
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
60%
60%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Overhead Press (Barbell)
4
10 reps
RPE 8
4
Dip (Weighted)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Banded Tricep Press Down
3
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
60%
60%
2
Incline Bench Press (Barbell)
4
12 reps
RPE 9
3
Overhead Press (Barbell)
1
4
12 reps
12 reps
RPE 10
RPE 9
4
Dip (Weighted)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Banded Tricep Press Down
4
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
65%
65%
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Dip (Weighted)
2
8 reps
-
5
IYT (Banded)
2
10 reps
-
6
Banded Tricep Press Down
2
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
65%
65%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
4
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
-
5
IYT (Banded)
3
10 reps
-
6
Banded Tricep Press Down
3
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
70%
70%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Overhead Press (Barbell)
1
4
8 reps
RPE 10
RPE 9
4
Dip (Weighted)
4
8 reps
-
5
IYT (Banded)
4
10 reps
-
6
Banded Tricep Press Down
4
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5 reps
75%
75%
2
Bench Press (Paused)
5
6 reps
65%
3
Overhead Press (Barbell)
3
1
6 reps
75%
75%
4
Dip (Weighted)
4
9 reps
-
5
Tricep Pushdown (Cable)
4
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5 reps
75%
75%
2
Bench Press (Paused)
4
6 reps
70%
3
Overhead Press (Barbell)
3
1
6 reps
75%
75%
4
Dip (Weighted)
3
9 reps
-
5
Tricep Pushdown (Cable)
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5 reps
75%
75%
2
Bench Press (Paused)
3
6 reps
75%
3
Overhead Press (Barbell)
3
1
6 reps
75%
75%
4
Dip (Weighted)
2
9 reps
-
5
Tricep Pushdown (Cable)
2
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
75%
75%
2
Bench Press (Paused)
5
5 reps
70%
3
Overhead Press (Barbell)
3
1
5 reps
75%
75%
4
Dip (Weighted)
4
7 reps
-
5
Tricep Pushdown (Cable)
4
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
75%
75%
2
Bench Press (Paused)
4
5 reps
75%
3
Overhead Press (Barbell)
3
1
5 reps
75%
75%
4
Dip (Weighted)
3
7 reps
-
5
Tricep Pushdown (Cable)
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
75%
75%
2
Bench Press (Paused)
3
5 reps
80%
3
Overhead Press (Barbell)
3
1
5 reps
75%
75%
4
Dip (Weighted)
2
7 reps
-
5
Tricep Pushdown (Cable)
2
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
80%
80%
2
Bench Press (Paused)
5
4 reps
75%
3
Overhead Press (Barbell)
3
1
4 reps
80%
80%
4
Dip (Weighted)
4
5 reps
-
5
Tricep Pushdown (Cable)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
80%
80%
2
Bench Press (Paused)
4
4 reps
80%
3
Overhead Press (Barbell)
3
1
4 reps
80%
80%
4
Dip (Weighted)
3
5 reps
-
5
Tricep Pushdown (Cable)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
80%
80%
2
Bench Press (Paused)
3
4 reps
85%
3
Overhead Press (Barbell)
2
1
4 reps
80%
80%
4
Dip (Weighted)
2
5 reps
-
5
Tricep Pushdown (Cable)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
1
6 reps
60%
60%
2
High Bar Squat (Barbell)
2
1
10 reps
55%
55%
3
Good Morning
3
10 reps
RPE 7
4
Upright Row (Barbell)
2
12 reps
-
5
Seated Row (Cable)
2
12 reps
-
6
Band Face Pull
2
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
1
6 reps
60%
60%
2
High Bar Squat (Barbell)
3
1
10 reps
57.5%
57.5%
3
Good Morning
4
10 reps
RPE 8
4
Upright Row (Barbell)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Band Face Pull
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
1
6 reps
60%
60%
2
High Bar Squat (Barbell)
1
4
10 reps
-
60%
3
Good Morning
5
10 reps
RPE 9
4
Upright Row (Barbell)
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Band Face Pull
4
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
65%
65%
2
High Bar Squat (Barbell)
2
1
8 reps
60%
60%
3
Good Morning
3
10 reps
RPE 7
4
Upright Row (Barbell)
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Band Face Pull
2
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
65%
65%
2
High Bar Squat (Barbell)
3
1
8 reps
62%
62%
3
Good Morning
4
10 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Band Face Pull
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
60%
60%
2
High Bar Squat (Barbell)
1
4
8 reps
-
65%
3
Good Morning
5
10 reps
RPE 9
4
Upright Row (Barbell)
4
10 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Band Face Pull
4
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
75%
75%
2
High Bar Squat (Barbell)
2
1
6 reps
70%
70%
3
Good Morning
3
8 reps
RPE 7
4
Upright Row (Barbell)
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Band Face Pull
2
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
75%
75%
2
High Bar Squat (Barbell)
3
1
6 reps
72%
72%
3
Good Morning
4
8 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Band Face Pull
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
75%
75%
2
High Bar Squat (Barbell)
1
4
6 reps
-
75%
3
Good Morning
5
8 reps
RPE 9
4
Upright Row (Barbell)
4
10 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Band Face Pull
4
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
80%
80%
2
Deadlift (Paused)
5
5 reps
70%
3
High Bar Squat (Barbell)
4
1
5 reps
70%
70%
4
Yates Row
4
9 reps
RPE 7
5A
Shrug (Dumbbell)
4
12 reps
-
5B
Side Bend (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
85%
85%
2
Deadlift (Paused)
4
5 reps
75%
3
High Bar Squat (Barbell)
3
1
5 reps
75%
75%
4
Yates Row
3
9 reps
RPE 8
5A
Side Bend (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 10
2
Deadlift (Paused)
3
5 reps
80%
3
High Bar Squat (Barbell)
2
1
5 reps
80%
80%
4
Yates Row
2
9 reps
RPE 9
5A
Side Bend (Dumbbell)
2
12 reps
-
5B
Shrug (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
2 reps
85%
85%
2
Deadlift (Paused)
5
4 reps
75%
3
High Bar Squat (Barbell)
4
1
4 reps
75%
75%
4
Yates Row
4
7 reps
RPE 7
5A
Side Bend (Dumbbell)
4
10 reps
-
5B
Shrug (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2 reps
90%
90%
2
Deadlift (Paused)
4
4 reps
80%
3
High Bar Squat (Barbell)
3
1
4 reps
80%
80%
4
Yates Row
3
7 reps
RPE 8
5A
Side Bend (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 10
2
Rack Pull (Barbell)
3
4 reps
85%
3
High Bar Squat (Barbell)
2
1
4 reps
85%
85%
4
Yates Row
2
7 reps
RPE 9
5A
Side Bend (Dumbbell)
2
10 reps
-
5B
Shrug (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
1 reps
90%
90%
2
Deadlift (Paused)
5
3 reps
80%
3
High Bar Squat (Barbell)
4
1
3 reps
80%
80%
4
Yates Row
4
5 reps
RPE 7
5A
Shrug (Dumbbell)
4
8 reps
-
5B
Side Bend (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1 reps
95%
95%
2
Deadlift (Paused)
4
3 reps
85%
3
High Bar Squat (Barbell)
3
1
3 reps
85%
85%
4
Yates Row
3
5 reps
RPE 8
5A
Side Bend (Dumbbell)
3
8 reps
-
5B
Side Bend (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Deadlift (Paused)
3
3 reps
90%
3
High Bar Squat (Barbell)
2
1
3 reps
90%
90%
4
Yates Row
2
5 reps
RPE 9
5A
Side Bend (Dumbbell)
2
8 reps
-
5B
Side Bend (Dumbbell)
4
8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
60%
60%
2
Bench Press (Close Grip)
2 Sets
12 Reps
@7
3
Spoto Press
2 Sets
12 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
5
Lat Pulldown
2 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
1 Set
10 Reps
60%
60%
2
Front Squat (Barbell)
2 Sets
12 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
5
Reverse Nordic Curl
2 Sets
12 Reps
-
6
Standing Calf Raise
2 Sets
15 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
12 Reps
55%
55%
2
Incline Bench Press (Barbell)
2 Sets
12 Reps
@7
3
Overhead Press (Barbell)
3 Sets
12 Reps
@7
4
Dip (Weighted)
2 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
6
Banded Tricep Press Down
2 Sets
20-50 Reps
-
Day 4
1
Deficit Deadlift (Barbell)
3 Sets
1 Set
6 Reps
60%
60%
2
High Bar Squat (Barbell)
2 Sets
1 Set
10 Reps
55%
55%
3
Good Morning
3 Sets
10 Reps
@7
4
Upright Row (Barbell)
2 Sets
12 Reps
-
5
Seated Row (Cable)
2 Sets
12 Reps
-
6
Band Face Pull
2 Sets
15-30 Reps
-