Program Description
Prep for your meet without sacrificing on OHP. Know what your maxes are for SBDO. Enter those. If confused see below. For Bench Press (Paused) vs Bench Press there should be virtually no difference. If there is feel free to enter them individually otherwise just enter the same number. Same goes for Squat and Deads. Add exercises if you want to work on something in particular but AT A MINIMUM do what is prescribed. Rest times are entirely on YOU. I personally like to rest until I catch my breath again and then another 30s on top of that.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedSep 03, 2025 05:41
- Last EditedSep 04, 2025 09:48
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.8%
Chest
12.2%
Glutes
11.5%
Triceps
11.2%
Front Delts
9.7%
Hamstrings
8.3%
Lats
7%
Upper Back
6.5%
Abs
5.8%
Middle Delts
5.7%
Lower Back
4.2%
Biceps
2.7%
Adductors
2.5%
Forearms
0.1%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
67%
2
Bench Press (Paused)
4
7 reps
67%
3
Overhead Press (Barbell)
1
1
1
1
1
3
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
50%
60%
65%
70%
75%
60%
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
5
Back Extension (Weighted)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Bench Press (Paused)
4
6 reps
70%
3
Overhead Press (Barbell)
1
1
1
1
1
3
2
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
8 reps
50%
60%
70%
75%
80%
70%
55%
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
5
Back Extension (Weighted)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
73%
2
Bench Press (Paused)
4
6 reps
73%
3
Overhead Press (Barbell)
1
1
1
1
1
3
2
5 reps
4 reps
3 reps
2 reps
1 reps
3 reps
5 reps
50%
60%
70%
75%
80%
75%
65%
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
5 reps
75%
3
Overhead Press (Barbell)
1
1
1
1
1
3
2
5 reps
4 reps
3 reps
2 reps
1 reps
3 reps
5 reps
50%
60%
70%
75%
85%
75%
65%
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Bench Press (Paused)
4
2
3 reps
5 reps
80%
68%
3
Stiff Leg Deadlift
4
9 reps
RPE 8
4
Side Plank
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
3 reps
5 reps
82%
70%
2
Bench Press (Paused)
4
2
3 reps
5 reps
82%
70%
3
Stiff Leg Deadlift
4
8 reps
RPE 8
4
Side Plank
4
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Bench Press (Paused)
5
2
2 reps
5 reps
86%
72%
3
Stiff Leg Deadlift
4
8 reps
RPE 8
4
Side Plank
4
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Bench Press (Paused)
4
3
3 reps
4 reps
85%
75%
3
Stiff Leg Deadlift
4
7 reps
RPE 8
4
Side Plank
4
0.75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
4 reps
4 reps
82%
71%
2
Bench Press (Paused)
6
2
4 reps
4 reps
82%
71%
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Rolling Planks
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2
3 reps
4 reps
85%
74%
2
Bench Press (Paused)
6
2
4 reps
4 reps
82%
74%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Rolling Planks
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
4 reps
83%
76%
2
Bench Press (Paused)
3
2
3 reps
4 reps
83%
76%
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4
Rolling Planks
4
24 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
6
5 reps
65%
3
Bench Press (Paused)
1
3 reps
RPE 8
4
Bench Press (Paused)
7
5 reps
65%
5
Overhead Press (Barbell)
1
1
4
1
1
2
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
60%
70%
80%
85%
90%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
6
5 reps
68%
3
Bench Press (Paused)
1
2 reps
RPE 8
4
Bench Press (Paused)
7
5 reps
68%
5
Overhead Press (Barbell)
1
1
4
1
1
2
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
60%
70%
80%
85%
95%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
4
4 reps
72%
3
Bench Press (Paused)
1
1 reps
RPE 9
4
Bench Press (Paused)
5
4 reps
72%
5
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
50%
65%
75%
85%
95%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
3 reps
76%
3
Bench Press (Paused)
1
3 reps
RPE 8
4
Bench Press (Paused)
4
3 reps
76%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7.5-8
2
Squat (Barbell)
3
2 reps
82%
3
Bench Press (Paused)
1
1 reps
RPE 7.5-8
4
Bench Press (Paused)
3
2 reps
84%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
67%
2
Bench Press (Paused)
3
5 reps
60%
3
Front Squat (Paused)
3
5 reps
RPE 8
4
Chin-Up (Bodyweight)
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Bench Press (Paused)
3
6 reps
60%
3
Front Squat (Paused)
3
6 reps
RPE 8
4
Chin-Up (Bodyweight)
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
73%
2
Bench Press (Paused)
3
4 reps
65%
3
Front Squat (Paused)
3
4 reps
RPE 8
4
Chin-Up (Bodyweight)
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
3 reps
70%
3
Front Squat (Paused)
3
5 reps
RPE 8
4
Chin-Up (Bodyweight)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
5 reps
80%
68%
2
Overhead Press (Barbell)
1
1
4
1
1
2
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
60%
70%
80%
85%
90%
70%
3
Squat (Barbell)
2
5 reps
65%
4
Chin-Up (Bodyweight)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
5 reps
82%
70%
2
Overhead Press (Barbell)
1
1
4
1
1
2
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
60%
70%
80%
85%
95%
70%
3
Squat (Barbell)
3
5 reps
68%
4
Chin-Up (Bodyweight)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
2 reps
4 reps
86%
72%
2
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
50%
65%
75%
85%
95%
100%
3
Squat (Barbell)
2
5 reps
71%
4
Chin-Up (Bodyweight)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
3 reps
4 reps
85%
75%
2
Overhead Press (Barbell)
1
1
1
1
1
3
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
50%
60%
65%
70%
75%
60%
3
Squat (Barbell)
3
4 reps
74%
4
Chin-Up (Bodyweight)
4
7 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
4 reps
4 reps
82%
71%
2
Overhead Press (Barbell)
1
1
1
1
1
3
2
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
8 reps
50%
60%
70%
75%
80%
70%
55%
3
Squat (Barbell)
3
5 reps
68%
4
Chin-Up (Bodyweight)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
4 reps
4 reps
82%
74%
2
Overhead Press (Barbell)
1
1
1
1
1
3
2
5 reps
4 reps
3 reps
2 reps
1 reps
3 reps
5 reps
50%
60%
70%
75%
80%
75%
65%
3
Squat (Barbell)
3
5 reps
71%
4
Chin-Up (Bodyweight)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
4 reps
83%
76%
2
Overhead Press (Barbell)
1
1
1
1
1
3
2
5 reps
4 reps
3 reps
2 reps
1 reps
3 reps
5 reps
50%
60%
70%
75%
85%
75%
65%
3
Squat (Barbell)
3
4 reps
74%
4
Chin-Up (Bodyweight)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
6
5 reps
65%
3
Bench Press (Paused)
1
2
4 reps
4 reps
RPE 9
-
4
Belt Squat
1
2
4 reps
4 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
6
5 reps
68%
3
Bench Press (Paused)
1
2
4 reps
4 reps
RPE 8
-
4
Belt Squat
1
1
4 reps
4 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
72%
3
Bench Press (Paused)
1
2
2 reps
2 reps
RPE 9
-
4
Belt Squat
1
2
4 reps
4 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
76%
3
Bench Press (Paused)
1
2
4 reps
4 reps
RPE 9
-
4
Belt Squat
1
1
2 reps
2 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7.5-8
2
Deadlift (Barbell)
2
2 reps
82%
3
Bench Press (Paused)
4
1 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (To Pins)
3
6 reps
65%
2
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
50%
50%
50%
3
Meadow Row
5
10 reps
RPE 8
4
Bird Dog
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (To Pins)
3
5 reps
70%
2
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
55%
55%
60%
3
Meadow Row
5
10 reps
RPE 8
4
Bird Dog
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (To Pins)
3
6 reps
68%
2
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
60%
60%
65%
3
Meadow Row
5
8 reps
RPE 8
4
Bird Dog
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (To Pins)
3
5 reps
73%
2
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
65%
65%
70%
3
Meadow Row
5
8 reps
RPE 8
4
Bird Dog
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Bench Press (Paused)
6
5 reps
70%
3
Feet Up Bench Press
4
5 reps
RPE 8
4
Deadlift (Barbell)
2
5 reps
65%
5
Lat Pulldown
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Bench Press (Paused)
6
4 reps
73%
3
Feet Up Bench Press
3
4 reps
RPE 8
4
Deadlift (Barbell)
3
5 reps
68%
5
Lat Pulldown
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 9
2
Bench Press (Paused)
6
3 reps
75%
3
Feet Up Bench Press
4
3 reps
RPE 8
4
Deadlift (Barbell)
2
5 reps
71%
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
2 reps
RPE 9
2
Bench Press (Paused)
6
5 reps
68%
3
Feet Up Bench Press
4
4 reps
RPE 8
4
Deadlift (Barbell)
2
4 reps
74%
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
4 reps
4 reps
RPE 9
-
2
Bench Press (Paused)
6
5 reps
72%
3
Bench Press (Close Grip)
3
4 reps
RPE 8
4
Deadlift (Barbell)
2
5 reps
68%
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
2 reps
2 reps
RPE 9
-
2
Bench Press (Paused)
6
4 reps
75%
3
Bench Press (Close Grip)
2
3 reps
RPE 9
4
Deadlift (Barbell)
3
5 reps
71%
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
3 reps
3 reps
RPE 8
-
2
Bench Press (Paused)
5
3 reps
78%
3
Bench Press (Close Grip)
1
1
2 reps
2 reps
RPE 8
-
4
Deadlift (Barbell)
3
4 reps
74%
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (To Pins)
1
3 reps
RPE 8
2
Squat (To Pins)
1
1
4 reps
4 reps
RPE 9
-
3
Bench Press (Close Grip)
1
2
3 reps
3 reps
RPE 9
-
4
Feet Up Bench Press
1
1
5 reps
5 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (To Pins)
1
2 reps
RPE 8
2
Squat (To Pins)
1
1
5 reps
5 reps
RPE 9
-
3
Bench Press (Close Grip)
1
1
2 reps
2 reps
RPE 9
-
4
Feet Up Bench Press
1
1
6 reps
6 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (To Pins)
1
1 reps
RPE 8
2
Squat (To Pins)
1
1
2 reps
2 reps
RPE 9
-
3
Bench Press (Close Grip)
1
2
3 reps
3 reps
RPE 8
-
4
Feet Up Bench Press
1
1
3 reps
3 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (To Pins)
1
1 reps
RPE 8
2
Squat (To Pins)
1
2
4 reps
4 reps
RPE 8
-
3
Bench Press (Close Grip)
1
2
4 reps
4 reps
RPE 9
-
4
Feet Up Bench Press
1
1
4 reps
4 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
85%
78%
2
Bench Press (Paused)
1
3
1 reps
2 reps
85%
78%
3
Deadlift (Barbell)
1
2
1 reps
2 reps
82%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
63%
2
Bench Press (Barbell)
4
10 reps
63%
3
Stiff Leg Deadlift
3
8 reps
40%
4
Lat Pulldown
4
10 reps
RPE 8
5
JM Press
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
65%
2
Bench Press (Barbell)
4
10 reps
65%
3
Stiff Leg Deadlift
3
8 reps
43%
4
Lat Pulldown
4
10 reps
RPE 8
5
JM Press
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
68%
2
Bench Press (Barbell)
4
10 reps
68%
3
Stiff Leg Deadlift
3
8 reps
45%
4
Lat Pulldown
4
8 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
73%
2
Bench Press (Barbell)
4
8 reps
70%
3
Stiff Leg Deadlift
3
6 reps
48%
4
Lat Pulldown
4
8 reps
RPE 8
5
JM Press
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
70%
70%
75%
4
Meadow Row
6
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
75%
80%
85%
4
Meadow Row
6
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 8
2
Bench Press (Barbell)
3
7 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
50%
65%
75%
85%
95%
100%
4
Meadow Row
6
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
50%
50%
50%
4
Meadow Row
6
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
4 reps
4 reps
RPE 9
-
2
Bench Press (W/ Bands)
1
1
8 reps
8 reps
RPE 9
-
3
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
55%
55%
60%
4
Meadow Row
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
2 reps
2 reps
RPE 9
-
2
Bench Press (W/ Bands)
1
1
8 reps
8 reps
RPE 9
-
3
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
60%
60%
65%
4
Meadow Row
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
3 reps
3 reps
RPE 9
-
2
Bench Press (W/ Bands)
1
1
6 reps
6 reps
RPE 9
-
3
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
65%
65%
70%
4
Meadow Row
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3 reps
RPE 8
2
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 9
-
3
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
70%
70%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2 reps
RPE 8
2
Deadlift (Paused)
1
2
4 reps
4 reps
RPE 8
-
3
Incline Bench Press (Barbell)
1
1
1
25 reps
15 reps
10 reps
75%
80%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1 reps
RPE 8
2
Deadlift (Paused)
1
2
5 reps
5 reps
RPE 9
-
3
Incline Bench Press (Barbell)
1
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
1 reps
50%
65%
75%
85%
95%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1 reps
RPE 8
2
Deadlift (Paused)
1
2
4 reps
4 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
75%
2
Bench Press (Paused)
3
3 reps
78%
3
Deadlift (Barbell)
1
3 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Paused)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)4 Sets
7 Reps
67%
2
Bench Press (Paused)4 Sets
7 Reps
67%
3
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
5 Reps
50%
60%
65%
70%
75%
60%
4
Bent Over Row (Barbell)3 Sets
12 Reps
@8
5
Back Extension (Weighted)4 Sets
12 Reps
@8
Day 2
1
Deadlift (Barbell)4 Sets
7 Reps
67%
2
Bench Press (Paused)3 Sets
5 Reps
60%
3
Front Squat (Paused)3 Sets
5 Reps
@8
4
Chin-Up (Bodyweight)5 Sets
8 Reps
@8
Day 3
1
Squat (To Pins)3 Sets
6 Reps
65%
2
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
25 Reps
15 Reps
10 Reps
50%
50%
50%
3
Meadow Row5 Sets
10 Reps
@8
4
Bird Dog3 Sets
6 Reps
@8
Day 4
1
Deadlift (Paused)3 Sets
6 Reps
63%
2
Bench Press (Barbell)4 Sets
10 Reps
63%
3
Stiff Leg Deadlift3 Sets
8 Reps
40%
4
Lat Pulldown4 Sets
10 Reps
@8
5
JM Press4 Sets
10 Reps
@8