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Adrian’s powerbuilding 2024

by Adrian F.
5 athletes joined

Program Description

Optimize your strength and look. Get a smart program for 5 days per week 🙌🏻

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 30, 2024 06:52
  • Last Edited
    Jun 18, 2025 10:58

Summary

Unlock your strength potential with Adrian’s Powerbuilding 2024 program, a comprehensive 12-week journey designed for serious lifters. Train five days a week, blending powerlifting and bodybuilding techniques to build muscle and increase strength. This program features a variety of exercises, including supersets and compound movements, to maximize your gains while keeping workouts dynamic and engaging. Whether you're looking to break through plateaus or sculpt your physique, this program provides the structure and intensity you need to achieve your goals. Get ready to elevate your training and transform your body!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 6
RPE 6
RPE 9
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 6
RPE 6
RPE 9
3
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Single Arm Iso Row
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
5
Lateral Raise (Cable)
2
2
10-15 reps
10-15 reps
RPE 6
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 6
RPE 9.5
7
Seated Dumbbell Curl
2
1
10-15 reps
10-15 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 6
RPE 9
2A
Stiff Leg Deadlift
2
1
8-12 reps
8-12 reps
RPE 6
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
1
1
10-15 reps
10-15 reps
RPE 6
RPE 9
6A
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 6
RPE 9.5
6B
Sissy Squat
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
1
15-20 reps
15-20 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
8-12 reps
8-12 reps
RPE 6
RPE 6
RPE 9
2
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 6
RPE 9
3
Upright Row (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 6
RPE 9
4
Single Arm High Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 6
RPE 9
5
Bench Press (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 6
RPE 9
6
Pullover (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 6
RPE 9
8A
Tricep Kickback
2
1
15-20 reps
15-20 reps
RPE 6
RPE 9.5
8B
Bicep Curl (Cable)
2
1
15-20 reps
15-20 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 6
RPE 6
RPE 9
3A
Lying Leg Curl
2
2
8-15 reps
8-15 reps
RPE 6
RPE 9
3B
One Arm Lateral Raise (Cable)
2
2
8-15 reps
8-15 reps
RPE 6
RPE 9
4
Standing Calf Raise
2
2
10-15 reps
10-15 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 6
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 6
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 6
RPE 10
5A
Face Pull
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 5
1A
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
1B
Split Squat (Dumbbell)
1 Set
AMRAP
@10
2A
Squat (Paused)
1 Set
1 Set
8-15 Reps
8-15 Reps
@8
@9
2B
Sissy Squat
1 Set
AMRAP
@10
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5A
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5B
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8.5
@8
@9
3A
Lying Leg Curl
4 Sets
8-15 Reps
@9
3B
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
@9
4
Standing Calf Raise
4 Sets
10-15 Reps
@9
Day 3
1
Lat Pulldown
1 Set
2 Sets
6-10 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
2 Sets
6-10 Reps
@8
3
Upright Row (Dumbbell)
3 Sets
8-15 Reps
@9
4
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@9
5
Bench Press (Dumbbell)
3 Sets
8-15 Reps
@9
6
Pullover (Dumbbell)
2 Sets
15-20 Reps
@9
8A
Tricep Kickback
3 Sets
15-20 Reps
@9.5
8B
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
2-5 Reps
5-8 Reps
@7
@9
2A
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8.5
2B
Leg Curl
1 Set
AMRAP
@10
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@9
6A
Leg Extension
2 Sets
10-15 Reps
@9.5
6B
Sissy Squat
2 Sets
AMRAP
@10
7
Straight Leg Calf Raise
3 Sets
15-20 Reps
@9.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8
@8
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
2-5 Reps
5-8 Reps
8-15 Reps
@8
@9
@10
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
4
Single Arm Iso Row
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9.5
6
Incline Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
@9.5
7
Seated Dumbbell Curl
3 Sets
10-15 Reps
@9.5