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Kizen 16 week powerbuilding program

by Muskan C.
2 athletes joined

Program Description

This program is designed for intermediate to advanced lifters who want a break from powerlifting training or try it for the first time. It is not competition specific.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2025 05:00
  • Last Edited
    Sep 10, 2025 01:22

Summary

Unlock your strength potential with the Kizen 16-Week Powerbuilding Program! This comprehensive 6-day-a-week plan expertly blends powerlifting and bodybuilding techniques, ensuring you build raw strength while sculpting your physique. Each session is meticulously designed to target major muscle groups through a mix of compound lifts and accessory work, maximizing your gains. With a focus on progressive overload and varied intensity, you'll push your limits and see real results. Get ready to transform your training and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
17%
Biceps
11.6%
Lats
9.3%
Upper Back
9.3%
Quadriceps
8.6%
Glutes
8.3%
Hamstrings
8.2%
Front Delts
6.5%
Chest
6.4%
Middle Delts
4.6%
Adductors
3.4%
Abs
3.2%
Forearms
2.1%
Lower Back
1.1%
Rear Delts
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 8
1B
Wide Grip Lat Pulldown
2
12 reps
RPE 8
2A
Seated Row (Cable)
2
12 reps
RPE 8
2B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
2C
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
3B
French Press
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 8
1B
Wide Grip Lat Pulldown
2
12 reps
RPE 8
2A
Seated Row (Cable)
2
12 reps
RPE 8
2B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
2C
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
3B
French Press
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 8
1B
Wide Grip Lat Pulldown
2
12 reps
RPE 8
2A
Seated Row (Cable)
2
12 reps
RPE 8
2B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
2C
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
3B
French Press
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 8
1B
Wide Grip Lat Pulldown
2
12 reps
RPE 8
2A
Seated Row (Cable)
2
12 reps
RPE 8
2B
Tricep Pushdown (Cable)
2
12 reps
RPE 8
2C
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3A
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
3B
French Press
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
1B
Lat Pulldown (Close Grip)
4
15 reps
RPE 8
2A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
2B
Seated Row (Cable)
4
15 reps
RPE 8
2C
French Press
4
15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
3B
Skull Crusher (Dumbbell)
4
15 reps
RPE 8
4A
Bicep Curl (Barbell)
4
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
1B
Lat Pulldown (Close Grip)
4
15 reps
RPE 8
2A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
2B
Seated Row (Cable)
4
15 reps
RPE 8
2C
French Press
4
15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
3B
Skull Crusher (Dumbbell)
4
15 reps
RPE 9
4A
Bicep Curl (Barbell)
4
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
1B
Lat Pulldown (Close Grip)
4
15 reps
RPE 8
2A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
2B
Seated Row (Cable)
4
15 reps
RPE 8
2C
French Press
4
15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
3B
Skull Crusher (Dumbbell)
4
15 reps
RPE 9
4A
Bicep Curl (Barbell)
4
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
1B
Lat Pulldown (Close Grip)
4
15 reps
RPE 8
2A
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
2B
Seated Row (Cable)
4
15 reps
RPE 8
2C
French Press
4
15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
3B
Skull Crusher (Dumbbell)
4
15 reps
RPE 9
4A
Bicep Curl (Barbell)
4
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
1B
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2A
Seated Row (Cable)
4
12 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
12 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3A
French Press
3
12 reps
RPE 8
3B
Hammer Curl (Cable)
4
12 reps
RPE 8
4A
Tricep Extension (Cable)
4
12 reps
RPE 8
4B
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
1B
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2A
Seated Row (Cable)
4
12 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
12 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3A
French Press
4
12 reps
RPE 8
3B
Hammer Curl (Cable)
4
12 reps
RPE 8
4A
Tricep Extension (Cable)
4
12 reps
RPE 8
4B
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
1B
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2A
Seated Row (Cable)
4
12 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
12 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3A
French Press
4
12 reps
RPE 8
3B
Hammer Curl (Cable)
4
12 reps
RPE 8
4A
Tricep Extension (Cable)
4
12 reps
RPE 9
4B
Bicep Curl (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
1B
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2A
Seated Row (Cable)
4
12 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
12 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3A
French Press
4
12 reps
RPE 8
3B
Hammer Curl (Cable)
4
12 reps
RPE 8
4A
Tricep Extension (Cable)
4
12 reps
RPE 9
4B
Bicep Curl (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
1B
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2A
Seated Row (Cable)
4
12 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
12 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3A
French Press
4
12 reps
RPE 8
3B
Hammer Curl (Cable)
4
12 reps
RPE 8
4A
Tricep Extension (Cable)
4
12 reps
RPE 8
4B
Bicep Curl (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
1B
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2A
Seated Row (Cable)
4
12 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
12 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3A
French Press
4
12 reps
RPE 8
3B
Hammer Curl (Cable)
4
12 reps
RPE 9
4A
Tricep Extension (Cable)
4
12 reps
RPE 9
4B
Bicep Curl (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
1B
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2A
Seated Row (Cable)
4
12 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
12 reps
RPE 8
2C
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3A
French Press
4
12 reps
RPE 8
3B
Hammer Curl (Cable)
4
12 reps
RPE 9
4A
Tricep Extension (Cable)
4
12 reps
RPE 9
4B
Bicep Curl (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
1B
Wide Grip Lat Pulldown
4
12 reps
RPE 9
2A
Seated Row (Cable)
4
12 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
12 reps
RPE 9
2C
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3A
French Press
4
12 reps
RPE 9
3B
Hammer Curl (Cable)
4
12 reps
RPE 9
4A
Tricep Extension (Cable)
4
12 reps
RPE 9
4B
Bicep Curl (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
55%
2
Squat (Barbell)
3
10 reps
60%
3
Bench Press (Barbell)
3
10 reps
60%
4
Stiff Leg Deadlift
3
10 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
57.5%
2
Squat (Barbell)
3
10 reps
62.5%
3
Bench Press (Barbell)
3
10 reps
62.5%
4
Stiff Leg Deadlift
3
10 reps
42.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
60%
2
Squat (Barbell)
3
10 reps
65%
3
Bench Press (Barbell)
3
10 reps
65%
4
Stiff Leg Deadlift
3
10 reps
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
10 reps
62.5%
2
Squat (Barbell)
3
10 reps
67.5%
3
Bench Press (Barbell)
3
10 reps
67.5%
4
Stiff Leg Deadlift
3
10 reps
47.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
8 reps
55%
2
Squat (Barbell)
3
8 reps
65%
3
Bench Press (Barbell)
3
8 reps
65%
4
Stiff Leg Deadlift
3
8 reps
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
8 reps
57.5%
2
Squat (Barbell)
3
8 reps
67.5%
3
Bench Press (Barbell)
3
8 reps
67.5%
4
Stiff Leg Deadlift
3
8 reps
47.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
8 reps
60%
2
Squat (Barbell)
3
8 reps
70%
3
Bench Press (Barbell)
3
8 reps
70%
4
Stiff Leg Deadlift
3
8 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
8 reps
62.5%
2
Squat (Barbell)
3
8 reps
72.5%
3
Bench Press (Barbell)
3
8 reps
72.5%
4
Stiff Leg Deadlift
3
8 reps
52.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
65%
2
Squat (Barbell)
3
5 reps
65%
3
Bench Press (Barbell)
3
5 reps
65%
4
Stiff Leg Deadlift
3
8 reps
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
67.5%
2
Squat (Barbell)
4
5 reps
67.5%
3
Bench Press (Barbell)
4
5 reps
67.5%
4
Stiff Leg Deadlift
3
8 reps
47.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
70%
2
Squat (Barbell)
5
5 reps
70%
3
Bench Press (Barbell)
5
5 reps
70%
4
Stiff Leg Deadlift
3
8 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5 reps
72.5%
2
Squat (Barbell)
2
5 reps
72.5%
3
Bench Press (Barbell)
2
5 reps
72.5%
4
Stiff Leg Deadlift
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
55%
2
Squat (Barbell)
3
10 reps
65%
3
Bench Press (Barbell)
3
10 reps
65%
4
Stiff Leg Deadlift
3
10 reps
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
57.5%
2
Squat (Barbell)
3
10 reps
67.5%
3
Bench Press (Barbell)
3
10 reps
67.5%
4
Stiff Leg Deadlift
3
10 reps
47.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
60%
2
Squat (Barbell)
3
10 reps
70%
3
Bench Press (Barbell)
3
10 reps
70%
4
Stiff Leg Deadlift
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
60%
2
Squat (Barbell)
4
10 reps
70%
3
Bench Press (Barbell)
4
10 reps
70%
4
Stiff Leg Deadlift
4
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
1B
Skull Crusher (Dumbbell)
2
8 reps
RPE 8
2A
Bicep Curl (Barbell)
2
8 reps
RPE 8
2B
Tricep Pushdown (Cable)
2
8 reps
RPE 8
2C
Chest Supported Row (Machine)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
1B
Skull Crusher (Dumbbell)
2
8 reps
RPE 8
2A
Bicep Curl (Barbell)
2
8 reps
RPE 8
2B
Tricep Pushdown (Cable)
2
8 reps
RPE 8
2C
Chest Supported Row (Machine)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
1B
Skull Crusher (Dumbbell)
2
8 reps
RPE 8
2A
Bicep Curl (Barbell)
2
8 reps
RPE 8
2B
Tricep Pushdown (Cable)
2
8 reps
RPE 8
2C
Chest Supported Row (Machine)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
1B
Skull Crusher (Dumbbell)
2
8 reps
RPE 8
2A
Bicep Curl (Barbell)
2
8 reps
RPE 8
2B
Tricep Pushdown (Cable)
2
8 reps
RPE 8
2C
Chest Supported Row (Machine)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
RPE 9
1B
JM Press (Dumbbell)
4
10 reps
RPE 9
2A
Barbell Row
4
10 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
10 reps
RPE 9
2C
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
3A
Seated Row (Cable)
4
10 reps
RPE 9
3B
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
RPE 8
1B
JM Press (Dumbbell)
4
10 reps
RPE 8
2A
Barbell Row
4
10 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
10 reps
RPE 9
2C
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
3A
Seated Row (Cable)
4
10 reps
RPE 9
3B
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
RPE 8
1B
JM Press (Dumbbell)
4
10 reps
RPE 8
2A
Barbell Row
4
10 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
10 reps
RPE 9
2C
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
3A
Seated Row (Cable)
4
10 reps
RPE 9
3B
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Lat Pulldown
4
10 reps
RPE 8
1B
JM Press (Dumbbell)
4
10 reps
RPE 8
2A
Barbell Row
4
10 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
10 reps
RPE 9
2C
Hammer Curl (Dumbbell)
4
10 reps
RPE 9
3A
Seated Row (Cable)
4
10 reps
RPE 9
3B
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
1B
Skull Crusher (Dumbbell)
4
8 reps
RPE 8
2A
Chest Supported Row (Machine)
4
8 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
8 reps
RPE 8
2C
Bicep Curl (Barbell)
4
8 reps
RPE 8
3A
Seated Row (Cable)
4
8 reps
RPE 8
3B
Preacher Curl (Dumbbell)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
1B
Skull Crusher (Dumbbell)
4
8 reps
RPE 8
2A
Chest Supported Row (Machine)
4
8 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
8 reps
RPE 8
2C
Bicep Curl (Barbell)
4
8 reps
RPE 8
3A
Seated Row (Cable)
4
8 reps
RPE 8
3B
Preacher Curl (Dumbbell)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
1B
Skull Crusher (Dumbbell)
4
8 reps
RPE 8
2A
Chest Supported Row (Machine)
4
8 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
8 reps
RPE 8
2C
Bicep Curl (Barbell)
4
8 reps
RPE 8
3A
Seated Row (Cable)
4
8 reps
RPE 9
3B
Preacher Curl (Dumbbell)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
1B
Skull Crusher (Dumbbell)
4
8 reps
RPE 8
2A
Chest Supported Row (Machine)
4
8 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
8 reps
RPE 8
2C
Bicep Curl (Barbell)
4
8 reps
RPE 8
3A
Seated Row (Cable)
4
8 reps
RPE 9
3B
Preacher Curl (Dumbbell)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
1B
Skull Crusher (Dumbbell)
4
8 reps
RPE 8
2A
Chest Supported Row (Machine)
4
8 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
8 reps
RPE 8
2C
Bicep Curl (Barbell)
4
8 reps
RPE 8
3A
Seated Row (Cable)
4
8 reps
RPE 9
3B
Preacher Curl (Dumbbell)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
1B
Skull Crusher (Dumbbell)
4
8 reps
RPE 8
2A
Chest Supported Row (Machine)
4
8 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
8 reps
RPE 9
2C
Bicep Curl (Barbell)
4
8 reps
RPE 9
3A
Seated Row (Cable)
4
8 reps
RPE 9
3B
Preacher Curl (Dumbbell)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
1B
Skull Crusher (Dumbbell)
4
8 reps
RPE 8
2A
Chest Supported Row (Machine)
4
8 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
8 reps
RPE 9
2C
Bicep Curl (Barbell)
4
8 reps
RPE 9
3A
Seated Row (Cable)
4
8 reps
RPE 9
3B
Preacher Curl (Dumbbell)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
4
8 reps
RPE 9
1B
Skull Crusher (Dumbbell)
4
8 reps
RPE 9
2A
Chest Supported Row (Machine)
4
8 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
8 reps
RPE 9
2C
Bicep Curl (Barbell)
4
8 reps
RPE 9
3A
Seated Row (Cable)
4
8 reps
RPE 9
3B
Preacher Curl (Dumbbell)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bench Press (Close Grip)
3
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72.5%
2
Bench Press (Close Grip)
3
5 reps
72.5%
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
72.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77.5%
2
Bench Press (Close Grip)
3
5 reps
77.5%
3
Incline Bench Press (Dumbbell)
3
5 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
77.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
72.5%
2
Bench Press (Close Grip)
3
4 reps
72.5%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Overhead Press (Barbell)
3
4 reps
72.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Bench Press (Close Grip)
3
4 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Overhead Press (Barbell)
3
4 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Bench Press (Close Grip)
3
4 reps
77.5%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Overhead Press (Barbell)
3
4 reps
77.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Bench Press (Close Grip)
3
4 reps
80%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Overhead Press (Barbell)
3
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Bench Press (Close Grip)
5
2 reps
80%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Overhead Press (Barbell)
5
2 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
82.5%
2
Bench Press (Close Grip)
5
2 reps
82.5%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Overhead Press (Barbell)
5
2 reps
82.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
85%
2
Bench Press (Close Grip)
5
2 reps
85%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Overhead Press (Barbell)
5
2 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
87.5%
2
Bench Press (Close Grip)
5
2 reps
87.5%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Overhead Press (Barbell)
5
2 reps
87.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
72.5%
2
Bench Press (Close Grip)
3
6 reps
72.5%
3
Incline Bench Press (Dumbbell)
1
8 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
72.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Bench Press (Close Grip)
3
6 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77.5%
2
Bench Press (Close Grip)
3
6 reps
77.5%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
77.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77.5%
2
Bench Press (Close Grip)
4
6 reps
77.5%
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
4
Overhead Press (Barbell)
4
6 reps
77.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
2
15 reps
RPE 8
1B
Tricep Pushdown (Cable)
2
15 reps
RPE 8
2A
Bicep Curl (Cable)
2
15 reps
RPE 8
2B
Chin-Up (Bodyweight)
2
15 reps
RPE 8
2C
Tricep Extension (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
2
15 reps
RPE 8
1B
Tricep Pushdown (Cable)
2
15 reps
RPE 8
2A
Bicep Curl (Cable)
2
15 reps
RPE 8
2B
Chin-Up (Bodyweight)
2
15 reps
RPE 8
2C
Tricep Extension (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
2
15 reps
RPE 8
1B
Tricep Pushdown (Cable)
2
15 reps
RPE 8
2A
Bicep Curl (Cable)
2
15 reps
RPE 8
2B
Chin-Up (Bodyweight)
2
15 reps
RPE 8
2C
Tricep Extension (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
2
15 reps
RPE 8
1B
Tricep Pushdown (Cable)
2
15 reps
RPE 8
2A
Bicep Curl (Cable)
2
15 reps
RPE 8
2B
Chin-Up (Bodyweight)
2
15 reps
RPE 8
2C
Tricep Extension (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
4
12 reps
RPE 9
1B
Skull Crusher (Dumbbell)
4
12 reps
RPE 9
2A
Pull-Up (Bodyweight)
4
12 reps
RPE 9
2B
Tricep Extension (Dumbbell)
4
12 reps
RPE 9
2C
Hammer Curl (Dumbbell)
4
12 reps
RPE 9
3A
Narrow Push Up
4
10 reps
RPE 9
3B
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
4
12 reps
RPE 9
1B
Skull Crusher (Dumbbell)
4
12 reps
RPE 9
2A
Pull-Up (Bodyweight)
4
12 reps
RPE 9
2B
Tricep Extension (Dumbbell)
4
12 reps
RPE 9
2C
Hammer Curl (Dumbbell)
4
12 reps
RPE 9
3A
Narrow Push Up
4
10 reps
RPE 9
3B
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
4
12 reps
RPE 9
1B
Skull Crusher (Dumbbell)
4
12 reps
RPE 9
2A
Pull-Up (Bodyweight)
4
12 reps
RPE 9
2B
Tricep Extension (Dumbbell)
4
12 reps
RPE 9
2C
Hammer Curl (Dumbbell)
4
12 reps
RPE 9
3A
Narrow Push Up
4
10 reps
RPE 9
3B
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Machine)
4
12 reps
RPE 9
1B
Skull Crusher (Dumbbell)
4
12 reps
RPE 9
2A
Pull-Up (Bodyweight)
4
12 reps
RPE 9
2B
Tricep Extension (Dumbbell)
4
12 reps
RPE 9
2C
Hammer Curl (Dumbbell)
4
12 reps
RPE 9
3A
Narrow Push Up
4
10 reps
RPE 9
3B
Bicep Curl (Cable)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
15 reps
RPE 8
1B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
2A
Chin-Up (Bodyweight)
4
15 reps
RPE 8
2B
Tricep Extension (Cable)
4
15 reps
RPE 9
2C
Bicep Curl (Cable)
4
15 reps
RPE 9
3A
Dips Between Chairs
4
15 reps
RPE 9
3B
Incline Curl (Dumbbell)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
15 reps
RPE 8
1B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
2A
Chin-Up (Bodyweight)
4
15 reps
RPE 8
2B
Tricep Extension (Cable)
4
15 reps
RPE 9
2C
Bicep Curl (Cable)
4
15 reps
RPE 9
3A
Dips Between Chairs
4
15 reps
RPE 9
3B
Incline Curl (Dumbbell)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
15 reps
RPE 8
1B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
2A
Chin-Up (Bodyweight)
4
15 reps
RPE 8
2B
Tricep Extension (Cable)
4
15 reps
RPE 9
2C
Bicep Curl (Cable)
4
15 reps
RPE 9
3A
Dips Between Chairs
4
15 reps
RPE 9
3B
Incline Curl (Dumbbell)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
15 reps
RPE 8
1B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
2A
Chin-Up (Bodyweight)
4
15 reps
RPE 8
2B
Tricep Extension (Cable)
4
15 reps
RPE 9
2C
Bicep Curl (Cable)
4
15 reps
RPE 9
3A
Dips Between Chairs
4
15 reps
RPE 9
3B
Incline Curl (Dumbbell)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
15 reps
RPE 8
1B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
2A
Chin-Up (Bodyweight)
4
15 reps
RPE 8
2B
Tricep Extension (Cable)
4
15 reps
RPE 9
2C
Bicep Curl (Cable)
4
15 reps
RPE 9
3A
Dips Between Chairs
4
15 reps
RPE 9
3B
Incline Curl (Dumbbell)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
15 reps
RPE 8
1B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
2A
Chin-Up (Bodyweight)
4
15 reps
RPE 8
2B
Tricep Extension (Cable)
4
15 reps
RPE 9
2C
Bicep Curl (Cable)
4
15 reps
RPE 9
3A
Dips Between Chairs
4
15 reps
RPE 9
3B
Incline Curl (Dumbbell)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
15 reps
RPE 8
1B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
2A
Chin-Up (Bodyweight)
4
15 reps
RPE 8
2B
Tricep Extension (Cable)
4
15 reps
RPE 9
2C
Bicep Curl (Cable)
4
15 reps
RPE 9
3A
Dips Between Chairs
4
15 reps
RPE 9
3B
Incline Curl (Dumbbell)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
15 reps
RPE 9
1B
Tricep Pushdown (Cable)
4
15 reps
RPE 9
2A
Chin-Up (Bodyweight)
4
15 reps
RPE 9
2B
Tricep Extension (Cable)
4
15 reps
RPE 9
2C
Bicep Curl (Cable)
4
15 reps
RPE 9
3A
Dips Between Chairs
4
15 reps
RPE 9
3B
Incline Curl (Dumbbell)
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
55%
2
Squat (Paused)
3
7 reps
50%
3
Bench Press (Barbell)
3
7 reps
55%
4
Sumo Deadlift (Barbell)
5
3 reps
65%
5
Leg Curl
3
7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
57.5%
2
Squat (Paused)
3
7 reps
52.5%
3
Bench Press (Barbell)
3
7 reps
52.5%
4
Sumo Deadlift (Barbell)
5
3 reps
67.5%
5
Leg Curl
3
7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
60%
2
Squat (Paused)
3
7 reps
55%
3
Bench Press (Barbell)
3
7 reps
55%
4
Sumo Deadlift (Barbell)
5
3 reps
70%
5
Leg Curl
3
7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
62.5%
2
Squat (Paused)
3
7 reps
57.5%
3
Bench Press (Barbell)
3
7 reps
57.5%
4
Sumo Deadlift (Barbell)
5
3 reps
72.5%
5
Leg Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Squat (Paused)
3
5 reps
55%
3
Bench Press (Barbell)
3
5 reps
65%
4
Sumo Deadlift (Barbell)
5
2 reps
65%
5
Leg Curl
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
67.5%
2
Squat (Paused)
3
5 reps
57.5%
3
Bench Press (Barbell)
3
5 reps
67.5%
4
Sumo Deadlift (Barbell)
5
2 reps
67.5%
5
Leg Curl
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Squat (Paused)
3
5 reps
60%
3
Bench Press (Barbell)
3
5 reps
70%
4
Sumo Deadlift (Barbell)
5
2 reps
70%
5
Leg Curl
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72.5%
2
Squat (Paused)
3
5 reps
62.5%
3
Bench Press (Barbell)
3
5 reps
72.5%
4
Sumo Deadlift (Barbell)
5
2 reps
72.5%
5
Leg Curl
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Squat (Paused)
3
4 reps
70%
3
Bench Press (Barbell)
3
4 reps
70%
4
Sumo Deadlift (Barbell)
5
2 reps
80%
5
Leg Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
72.5%
2
Squat (Paused)
4
4 reps
72.5%
3
Bench Press (Barbell)
4
4 reps
72.5%
4
Sumo Deadlift (Barbell)
5
2 reps
82.5%
5
Leg Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Paused)
5
4 reps
75%
3
Bench Press (Barbell)
5
4 reps
75%
4
Sumo Deadlift (Barbell)
5
2 reps
85%
5
Leg Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77.5%
2
Squat (Paused)
3
4 reps
77.5%
3
Bench Press (Barbell)
3
4 reps
77.5%
4
Sumo Deadlift (Barbell)
5
2 reps
87.5%
5
Leg Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2
Squat (Paused)
3
8 reps
55%
3
Bench Press (Barbell)
3
8 reps
65%
4
Sumo Deadlift (Barbell)
5
3 reps
65%
5
Leg Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
67.5%
2
Squat (Paused)
3
8 reps
57.5%
3
Bench Press (Barbell)
3
8 reps
67.5%
4
Sumo Deadlift (Barbell)
5
3 reps
67.5%
5
Leg Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Squat (Paused)
3
8 reps
60%
3
Bench Press (Barbell)
3
8 reps
70%
4
Sumo Deadlift (Barbell)
5
3 reps
70%
5
Leg Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Squat (Paused)
4
8 reps
60%
3
Bench Press (Barbell)
4
8 reps
70%
4
Sumo Deadlift (Barbell)
5
3 reps
72.5%
5
Leg Curl
3
10 reps
RPE 9
Week 1
1 / 16 Weeks
Day 2
1
Deadlift (Deficit)
3 Sets
10 Reps
55%
2
Squat (Barbell)
3 Sets
10 Reps
60%
3
Bench Press (Barbell)
3 Sets
10 Reps
60%
4
Stiff Leg Deadlift
3 Sets
10 Reps
40%
Day 3
1A
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@8
1B
Skull Crusher (Dumbbell)
2 Sets
8 Reps
@8
2A
Bicep Curl (Barbell)
2 Sets
8 Reps
@8
2B
Tricep Pushdown (Cable)
2 Sets
8 Reps
@8
2C
Chest Supported Row (Machine)
2 Sets
8 Reps
@8
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
5 Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@8
4
Overhead Press (Barbell)
3 Sets
5 Reps
70%
Day 5
1A
Barbell Row
2 Sets
15 Reps
@8
1B
Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
2A
Bicep Curl (Cable)
2 Sets
15 Reps
@8
2B
Chin-Up (Bodyweight)
2 Sets
15 Reps
@8
2C
Tricep Extension (Cable)
2 Sets
15 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
7 Reps
55%
2
Squat (Paused)
3 Sets
7 Reps
50%
3
Bench Press (Barbell)
3 Sets
7 Reps
55%
4
Sumo Deadlift (Barbell)
5 Sets
3 Reps
65%
5
Leg Curl
3 Sets
7 Reps
@10
Day 1
1A
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@8
1B
Wide Grip Lat Pulldown
2 Sets
12 Reps
@8
2A
Seated Row (Cable)
2 Sets
12 Reps
@8
2B
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
2C
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
3A
Hammer Curl (Dumbbell)
2 Sets
12 Reps
@8
3B
French Press
2 Sets
12 Reps
@8