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Kizen 16 week powerbuilding program

by Muskan C.

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
    Aug 16, 2025 12:55
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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