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Jeff Nippard's Powerbuilding 2.0 (5x/6x Week)

by Toan Tran

Program Description

This program is Phase 2 of the Powerbuilding System. It is designed to expand and improve on the adaptations built in Powerbuilding Phase 1. Phase 1 was designed with a roughly equal focus on developing strength and muscle growth. It could be considered a pure “50:50” powerbuilding plan. Phase 2 will focus more on the muscle building aspect of powerbuilding through the use of slightly higher volumes, more exercise variation and advanced hypertrophy techniques. This phase will set us up to have an enormous work capacity and increased muscle mass leading into Phase 3.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 18, 2025 07:15
  • Last Edited
    Jul 21, 2025 09:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
85%
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Bench Press (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
4 reps
40%
50%
60%
70%
82%
4
Bench Press (Barbell)
2
6 reps
75%
5
Pull-Up (Weighted)
3
4-6 reps
RPE 8
6
Glute-Ham Raise
3
6-8 reps
RPE 7
7
Face Pull
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
5 reps
4 reps
3 reps
4 reps
4 reps
40%
50%
60%
70%
75%
2
Romanian Deadlift (Barbell)
2
3
5 reps
10 reps
RPE 6
RPE 6
3
Single Leg Press
1
2
8-10 reps
12-15 reps
RPE 6
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
10 reps
RPE 10
6
Standing Calf Raise
1
3
8-10 reps
12-15 reps
RPE 6
RPE 8
7A
Plank
3
0.5 mins
RPE 8
7B
Decline Crunch (Weighted)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
85%
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Bench Press (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
4 reps
40%
50%
60%
70%
82%
4
Bench Press (Barbell)
2
6 reps
75%
5
Pull-Up (Weighted)
3
4-6 reps
RPE 8
6
Glute-Ham Raise
3
6-8 reps
RPE 7
7
Face Pull
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
5 reps
4 reps
3 reps
4 reps
4 reps
40%
50%
60%
70%
75%
2
Romanian Deadlift (Barbell)
2
3
5 reps
10 reps
RPE 6
RPE 6
3
Single Leg Press
1
2
8-10 reps
12-15 reps
RPE 6
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
10 reps
RPE 10
6
Standing Calf Raise
1
3
8-10 reps
12-15 reps
RPE 6
RPE 8
7A
Plank
3
0.5 mins
RPE 8
7B
Decline Crunch (Weighted)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
85%
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Bench Press (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
4 reps
40%
50%
60%
70%
82%
4
Bench Press (Barbell)
2
6 reps
75%
5
Pull-Up (Weighted)
3
4-6 reps
RPE 8
6
Glute-Ham Raise
3
6-8 reps
RPE 7
7
Face Pull
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
5 reps
4 reps
3 reps
4 reps
4 reps
40%
50%
60%
70%
75%
2
Romanian Deadlift (Barbell)
2
3
5 reps
10 reps
RPE 6
RPE 6
3
Single Leg Press
1
2
8-10 reps
12-15 reps
RPE 6
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5
Lying Leg Curl
2
10 reps
RPE 10
6
Standing Calf Raise
1
3
8-10 reps
12-15 reps
RPE 6
RPE 8
7A
Plank
3
0.5 mins
RPE 8
7B
Decline Crunch (Weighted)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
6 reps
5 reps
4 reps
3 reps
3 reps
40%
50%
60%
70%
87.5%
2
Bench Press (Barbell)
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
8 reps
40%
50%
60%
70%
75%
3
Wide Grip Lat Pulldown
1
4
6-8 reps
6-8 reps
RPE 6
RPE 8
4
Sliding Leg Curl
4
10-12 reps
RPE 7
5
Wall Slide
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
1
1
1
2
5 reps
4 reps
3 reps
4 reps
40%
50%
60%
72.5%
2
Romanian Deadlift (Barbell)
2
2
6 reps
8 reps
RPE 6
RPE 6
3
Sissy Squat
3
10-12 reps
RPE 8
4
Nordic Curl
2
6-8 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 9
7
Cable Crunch
3
12-15 reps
RPE 8
8
Cable Shrug-In
3
12-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
2
6 reps
5 reps
4 reps
3 reps
2 reps
2 reps
2 reps
40%
50%
60%
70%
85%
87.5%
90%
2
Bench Press (Barbell)
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
6 reps
40%
50%
60%
70%
77.5%
3
Wide Grip Lat Pulldown
1
4
6-8 reps
6-8 reps
RPE 6
RPE 8
4
Sliding Leg Curl
4
10-12 reps
RPE 7
5
Wall Slide
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
1
1
1
2
5 reps
4 reps
3 reps
5 reps
40%
50%
60%
72.5%
2
Romanian Deadlift (Barbell)
2
3
8 reps
10 reps
RPE 6
RPE 9
3
Sissy Squat
1
3
10-12 reps
10-12 reps
RPE 6
RPE 9
4
Nordic Curl
3
6-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 8
8
Cable Shrug-In
3
12-18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
6 reps
5 reps
4 reps
3 reps
3 reps
40%
50%
60%
70%
87.5%
2
Bench Press (Barbell)
1
1
1
1
3
6 reps
4 reps
3 reps
2 reps
8 reps
40%
50%
60%
70%
75%
3
Wide Grip Lat Pulldown
1
4
6-8 reps
6-8 reps
RPE 6
RPE 8
4
Sliding Leg Curl
4
10-12 reps
RPE 7
5
Wall Slide
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
1
1
1
2
5 reps
4 reps
3 reps
5 reps
40%
50%
60%
72.5%
2
Romanian Deadlift (Barbell)
2
3
8 reps
12 reps
RPE 6
RPE 9
3
Sissy Squat
1
3
10-12 reps
10-12 reps
RPE 6
RPE 9
4
Nordic Curl
3
6-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
3
10-12 reps
RPE 8
6
Hip Abductor (Machine)
3
12-15 reps
RPE 10
7
Cable Crunch
3
12-15 reps
RPE 8
8
Cable Shrug-In
3
12-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
40%
50%
60%
70%
2
Deadlift (Barbell)
3
4 reps
80%
3
Overhead Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
40%
50%
60%
4
Overhead Press (Barbell)
3
5 reps
75%
5
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 9
6
Meadow Row
1
4
12-15 reps
12-15 reps
RPE 6
RPE 8
7
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 8
8
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
8 reps
40%
50%
60%
72.5%
2
Shoulder Press (Machine)
2
3
8-10 reps
10-12 reps
RPE 6
RPE 9
3
Dip (Weighted)
1
3
8-10 reps
12-15 reps
RPE 6
RPE 8
4
Skull Crusher (Barbell)
1
3
6-8 reps
8-10 reps
RPE 6
RPE 9
5
EGYPTIAN LATERAL RAISE
1
3
8-10 reps
8-10 reps
RPE 6
RPE 10
6
Tricep Kickback
2
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
40%
50%
60%
70%
2
Deadlift (Barbell)
3
4 reps
80%
3
Overhead Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
40%
50%
60%
4
Overhead Press (Barbell)
3
5 reps
75%
5
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 9
6
Meadow Row
1
4
12-15 reps
12-15 reps
RPE 6
RPE 8
7
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 8
8
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
8 reps
40%
50%
60%
72.5%
2
Shoulder Press (Machine)
2
3
8-10 reps
10-12 reps
RPE 6
RPE 9
3
Dip (Weighted)
1
3
8-10 reps
12-15 reps
RPE 6
RPE 8
4
Skull Crusher (Barbell)
1
3
6-8 reps
8-10 reps
RPE 6
RPE 9
5
EGYPTIAN LATERAL RAISE
1
3
8-10 reps
8-10 reps
RPE 6
RPE 10
6
Tricep Kickback
2
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
3 reps
40%
50%
60%
70%
2
Deadlift (Barbell)
3
4 reps
80%
3
Overhead Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
40%
50%
60%
4
Overhead Press (Barbell)
3
5 reps
75%
5
Bulgarian Split Squat (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 9
6
Meadow Row
1
4
12-15 reps
12-15 reps
RPE 6
RPE 8
7
Bicep Curl (EZ Bar)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 8
8
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
8 reps
40%
50%
60%
72.5%
2
Shoulder Press (Machine)
2
3
8-10 reps
10-12 reps
RPE 6
RPE 9
3
Dip (Weighted)
1
3
8-10 reps
12-15 reps
RPE 6
RPE 8
4
Skull Crusher (Barbell)
1
3
6-8 reps
8-10 reps
RPE 6
RPE 9
5
EGYPTIAN LATERAL RAISE
1
3
8-10 reps
8-10 reps
RPE 6
RPE 10
6
Tricep Kickback
2
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
2
Sumo Deadlift (Barbell)
3
5 reps
80%
3
Overhead Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
40%
50%
60%
4
Overhead Press (Barbell)
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
5
Leg Press
1
3
10-12 reps
10-12 reps
RPE 6
RPE 7
6
Seated Row (Cable)
1
3
10-12 reps
10-12 reps
RPE 6
RPE 9
7
Hammer Curl
1
3
15-20 reps
15-20 reps
RPE 6
RPE 9
8
Isometric Row Hold (Dumbbell)
1
2
0.4-0.5 mins
0.4-0.5 mins
RPE 6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3
10 reps
10 reps
RPE 6
RPE 7
2
Shoulder Press (Machine)
2
3
12-15 reps
12-15 reps
RPE 6
RPE 8
3
Incline Barbell Press (Close Grip)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 8
5
Lateral Raise (Cable)
3
15-20 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
2
Sumo Deadlift (Barbell)
2
2 reps
75%
3
Overhead Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
40%
50%
60%
4
Overhead Press (Barbell)
3
8 reps
RPE 8
5
Leg Press
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
6
Seated Row (Cable)
1
3
10-12 reps
10-12 reps
RPE 6
RPE 9
7
Hammer Curl
1
3
15-20 reps
15-20 reps
RPE 6
RPE 9
8
Isometric Row Hold (Dumbbell)
1
2
0.4-0.5 mins
0.4-0.5 mins
RPE 6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
4
10 reps
10 reps
RPE 6
RPE 7
2
Shoulder Press (Machine)
2
3
12-15 reps
12-15 reps
RPE 6
RPE 9
3
Incline Barbell Press (Close Grip)
1
3
10-12 reps
10-12 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
4
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Lateral Raise (Cable)
4
15-20 reps
RPE 10
6
Neck Flexion
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
2
Sumo Deadlift (Barbell)
3
5 reps
80%
3
Overhead Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
40%
50%
60%
4
Overhead Press (Barbell)
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
5
Leg Press
1
3
10-12 reps
10-12 reps
RPE 6
RPE 7
6
Seated Row (Cable)
1
3
10-12 reps
10-12 reps
RPE 6
RPE 9
7
Hammer Curl
1
3
15-20 reps
15-20 reps
RPE 6
RPE 9
8
Isometric Row Hold (Dumbbell)
1
2
0.4-0.5 mins
0.4-0.5 mins
RPE 6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
4 reps
3 reps
40%
50%
60%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
2
10 reps
RPE 7
4
Shoulder Press (Machine)
2
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Incline Barbell Press (Close Grip)
1
3
10-12 reps
10-12 reps
RPE 6
RPE 8
6
Tricep Pushdown (Cable)
1
4
12-15 reps
12-15 reps
RPE 6
RPE 9
7
Lateral Raise (Cable)
4
15-20 reps
RPE 10
8
Neck Flexion
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
6 reps
40%
50%
60%
70%
80%
2
Pin Squat
2
4 reps
70%
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
90%
4
Bench Press (Barbell)
1
5 reps
80%
5
Bench Press (Barbell)
1
10 reps
65%
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
7
Single Leg Hip Thrust
2
10-12 reps
RPE 8
8
Cable Reverse Flye
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3
3-5 reps
3-5 reps
4-6 reps
RPE 6
RPE 9
RPE 9
2
Seated Row (Cable)
2
3
8-10 reps
10-12 reps
RPE 6
RPE 9
3
Kneeling Pullover
1
3
10-20 reps
15-25 reps
RPE 6
RPE 9
4
Hammer Curl
1
4
8-10 reps
8-10 reps
RPE 6
RPE 9
5
Incline Curl (Dumbbell)
2
20-30 reps
RPE 9
6
Incline Dumbbell Shrug
1
3
15-20 reps
15-20 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
6 reps
40%
50%
60%
70%
80%
2
Pin Squat
2
4 reps
70%
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
90%
4
Bench Press (Barbell)
1
5 reps
80%
5
Bench Press (Barbell)
1
10 reps
65%
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
7
Single Leg Hip Thrust
2
10-12 reps
RPE 8
8
Cable Reverse Flye
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3
3-5 reps
3-5 reps
4-6 reps
RPE 6
RPE 9
RPE 9
2
Seated Row (Cable)
2
3
8-10 reps
10-12 reps
RPE 6
RPE 9
3
Kneeling Pullover
1
3
10-20 reps
15-25 reps
RPE 6
RPE 9
4
Hammer Curl
1
4
8-10 reps
8-10 reps
RPE 6
RPE 9
5
Incline Curl (Dumbbell)
2
20-30 reps
RPE 9
6
Incline Dumbbell Shrug
1
3
15-20 reps
15-20 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
6 reps
40%
50%
60%
70%
80%
2
Pin Squat
2
4 reps
70%
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
90%
4
Bench Press (Barbell)
1
5 reps
80%
5
Bench Press (Barbell)
1
10 reps
65%
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
7
Single Leg Hip Thrust
2
10-12 reps
RPE 8
8
Cable Reverse Flye
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3
3-5 reps
3-5 reps
4-6 reps
RPE 6
RPE 9
RPE 9
2
Seated Row (Cable)
2
3
8-10 reps
10-12 reps
RPE 6
RPE 9
3
Kneeling Pullover
1
3
10-20 reps
15-25 reps
RPE 6
RPE 9
4
Hammer Curl
1
4
8-10 reps
8-10 reps
RPE 6
RPE 9
5
Incline Curl (Dumbbell)
2
20-30 reps
RPE 9
6
Incline Dumbbell Shrug
1
3
15-20 reps
15-20 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3
8 reps
8 reps
RPE 6
RPE 7
2
Bench Press (Paused)
1
1
1
3
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
87.5%
3
Pull-Up (Neutral Grip, Weighted)
3
4
4-6 reps
4-6 reps
RPE 6
RPE 8
4
Leg Curl
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Prone Trap Raise
1
3
12-15 reps
12-15 reps
RPE 6
RPE 8
6
Hanging Leg Raise
1
3
10-12 reps
10-12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10-12 reps
10-12 reps
RPE 6
RPE 8
2
Lat Pulldown (Single Arm)
2
2
8-10 reps
8-10 reps
RPE 6
RPE 8
3
Helms Row
1
2
15-20 reps
15-20 reps
RPE 6
RPE 8
4
Bayesian Curl
1
3
12-15 reps
12-15 reps
RPE 6
RPE 8
5
Inverse Zottman Curl
2
12-15 reps
RPE 8
6
Band Pull Apart
1
2
25-30 reps
25-30 reps
RPE 6
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 6
2
Bench Press (Paused)
1
1
1
3
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
90%
3
Pull-Up (Neutral Grip, Weighted)
3
4
4-6 reps
4-6 reps
RPE 6
RPE 8
4
Leg Curl
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Prone Trap Raise
1
3
12-15 reps
12-15 reps
RPE 6
RPE 8
6
Hanging Leg Raise
1
3
10-12 reps
10-12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
4
10-12 reps
10-12 reps
RPE 6
RPE 9
2
Lat Pulldown (Single Arm)
2
4
8-10 reps
8-10 reps
RPE 6
RPE 9
3
Helms Row
1
3
15-20 reps
15-20 reps
RPE 6
RPE 9
4
Bayesian Curl
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Inverse Zottman Curl
2
12-15 reps
RPE 9
6
Band Pull Apart
1
2
25-30 reps
25-30 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3
8 reps
8 reps
RPE 6
RPE 7
2
Bench Press (Paused)
1
1
1
3
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
87.5%
3
Pull-Up (Neutral Grip, Weighted)
3
4
4-6 reps
4-6 reps
RPE 6
RPE 8
4
Leg Curl
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Prone Trap Raise
1
3
12-15 reps
12-15 reps
RPE 6
RPE 8
6
Hanging Leg Raise
1
3
10-12 reps
10-12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
4
10-12 reps
10-12 reps
RPE 6
RPE 9
2
Lat Pulldown (Single Arm)
2
4
8-10 reps
8-10 reps
RPE 6
RPE 9
3
Helms Row
1
3
15-20 reps
15-20 reps
RPE 6
RPE 9
4
Bayesian Curl
1
3
12-15 reps
12-15 reps
RPE 6
RPE 9
5
Inverse Zottman Curl
2
12-15 reps
RPE 9
6
Band Pull Apart
1
2
25-30 reps
25-30 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
1
1
1
1
2
5 reps
4 reps
3 reps
2 reps
6 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
4
6-8 reps
6-8 reps
RPE 6
RPE 8
3
Leg Curl
1
3
12-15 reps
12-15 reps
RPE 6
RPE 8
4
Chest Supported Row (Machine)
1
4
10-12 reps
10-12 reps
RPE 6
RPE 8
5
Overhead Tricep Extension (Cable)
1
4
12-15 reps
12-15 reps
RPE 6
RPE 8
6
EGYPTIAN LATERAL RAISE
1
4
8-10 reps
8-10 reps
RPE 6
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reset Deadlift
1
1
1
1
3
5 reps
4 reps
3 reps
2 reps
3 reps
40%
50%
60%
70%
85%
2
Hack Squat
2
3
8 reps
12 reps
RPE 6
RPE 8
3
Single Leg Hip Thrust
2
2
8-10 reps
10-12 reps
RPE 6
RPE 9
4
Glute-Ham Raise
3
6-8 reps
RPE 9
5A
Prisoner Back Extension
3
15-20 reps
RPE 9
5B
Single Leg Calf Raise (Weighted)
1
3
8-10 reps
8-10 reps
RPE 6
RPE 8
6
L-Sit Hold
3
0.2-0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
1
1
1
1
2
5 reps
4 reps
3 reps
2 reps
6 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
4
6-8 reps
6-8 reps
RPE 6
RPE 8
3
Leg Curl
1
3
12-15 reps
12-15 reps
RPE 6
RPE 8
4
Chest Supported Row (Machine)
1
4
10-12 reps
10-12 reps
RPE 6
RPE 8
5
Overhead Tricep Extension (Cable)
1
4
12-15 reps
12-15 reps
RPE 6
RPE 8
6
EGYPTIAN LATERAL RAISE
1
4
8-10 reps
8-10 reps
RPE 6
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reset Deadlift
1
1
1
1
3
5 reps
4 reps
3 reps
2 reps
3 reps
40%
50%
60%
70%
85%
2
Hack Squat
2
3
8 reps
12 reps
RPE 6
RPE 8
3
Single Leg Hip Thrust
2
2
8-10 reps
10-12 reps
RPE 6
RPE 9
4
Glute-Ham Raise
3
6-8 reps
RPE 9
5A
Prisoner Back Extension
3
15-20 reps
RPE 9
5B
Single Leg Calf Raise (Weighted)
1
3
8-10 reps
8-10 reps
RPE 6
RPE 8
6
L-Sit Hold
3
0.2-0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
1
1
1
1
2
5 reps
4 reps
3 reps
2 reps
6 reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
4
6-8 reps
6-8 reps
RPE 6
RPE 8
3
Leg Curl
1
3
12-15 reps
12-15 reps
RPE 6
RPE 8
4
Chest Supported Row (Machine)
1
4
10-12 reps
10-12 reps
RPE 6
RPE 8
5
Overhead Tricep Extension (Cable)
1
4
12-15 reps
12-15 reps
RPE 6
RPE 8
6
EGYPTIAN LATERAL RAISE
1
4
8-10 reps
8-10 reps
RPE 6
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reset Deadlift
1
1
1
1
3
5 reps
4 reps
3 reps
2 reps
3 reps
40%
50%
60%
70%
85%
2
Hack Squat
2
3
8 reps
12 reps
RPE 6
RPE 8
3
Single Leg Hip Thrust
2
2
8-10 reps
10-12 reps
RPE 6
RPE 9
4
Glute-Ham Raise
3
6-8 reps
RPE 9
5A
Prisoner Back Extension
3
15-20 reps
RPE 9
5B
Single Leg Calf Raise (Weighted)
1
3
8-10 reps
8-10 reps
RPE 6
RPE 8
6
L-Sit Hold
3
0.2-0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
1
1
1
1
2
5 reps
4 reps
3 reps
2 reps
4 reps
50%
60%
70%
80%
90%
2
Dip (Bodyweight)
1
5
8-10 reps
8-10 reps
RPE 6
RPE 7
3
Single Arm Row (Cable)
1
3
10-12 reps
10-12 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
3
21 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 6
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
75%
2
Hack Squat
4
12 reps
RPE 8
3
Pull Through (Cable)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 8
4A
Leg Extension
2
15 reps
RPE 9
4B
Leg Extension
2
10 reps
RPE 9
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
10-12 reps
RPE 8
7
L-Sit Hold
3
0.2-0.3 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
40%
50%
60%
75%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Dip (Bodyweight)
1
5
8-10 reps
8-10 reps
RPE 6
RPE 7
4
Single Arm Row (Cable)
1
3
10-12 reps
10-12 reps
RPE 6
RPE 8
5
Tricep Pushdown (Cable)
3
21 reps
RPE 8
6
Lateral Raise (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 6
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
6 reps
40%
50%
60%
75%
2
Hack Squat
2
3
12 reps
12 reps
RPE 6
RPE 8
3
Pull Through (Cable)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 8
4A
Leg Extension
2
15 reps
RPE 9.5
4B
Leg Extension
2
10 reps
RPE 10
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
10-12 reps
RPE 8
7
L-Sit Hold
3
0.2-0.3 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
1
1
1
1
2
5 reps
4 reps
3 reps
2 reps
4 reps
50%
60%
70%
80%
90%
2
Dip (Bodyweight)
1
5
8-10 reps
8-10 reps
RPE 6
RPE 7
3
Single Arm Row (Cable)
1
3
10-12 reps
10-12 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
3
21 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 6
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
6 reps
40%
50%
60%
75%
2
Hack Squat
2
3
12 reps
12 reps
RPE 6
RPE 8
3
Pull Through (Cable)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 8
4A
Leg Extension
2
15 reps
RPE 9.5
4B
Leg Extension
2
10 reps
RPE 10
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
10-12 reps
RPE 8
7
L-Sit Hold
3
0.2-0.3 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
4
8-10 reps
8-10 reps
RPE 6
RPE 9
1B
Single Arm Tricep Extension (Cable)
1
4
10-12 reps
10-12 reps
RPE 6
RPE 9
2A
Bicep Curl (Cable)
3
20 reps
RPE 8
2B
Tricep Kickback
3
20 reps
RPE 8
3
ENHANCED-ECCENTRIC CALF RAISE
1
3
8 reps
8 reps
RPE 6
RPE 8
4A
Plate Shrug
3
15-20 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
4 reps
4 reps
40%
50%
60%
80%
82.5%
2
Bench Press (Close Grip)
2
3
10 reps
10 reps
RPE 6
RPE 8
3A
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6
RPE 9
3B
Chest Fly (Cable)
1
3
20 reps
20 reps
RPE 6
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
6
Neck Flexion
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
4
8-10 reps
8-10 reps
RPE 6
RPE 9
1B
Single Arm Tricep Extension (Cable)
1
4
10-12 reps
10-12 reps
RPE 6
RPE 9
2A
Bicep Curl (Cable)
3
20 reps
RPE 8
2B
Tricep Kickback
3
20 reps
RPE 8
3
ENHANCED-ECCENTRIC CALF RAISE
1
3
8 reps
8 reps
RPE 6
RPE 8
4A
Plate Shrug
3
15-20 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
4 reps
4 reps
40%
50%
60%
80%
82.5%
2
Bench Press (Close Grip)
2
3
10 reps
10 reps
RPE 6
RPE 8
3A
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6
RPE 9
3B
Chest Fly (Cable)
1
3
20 reps
20 reps
RPE 6
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
6
Neck Flexion
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
4
8-10 reps
8-10 reps
RPE 6
RPE 9
1B
Single Arm Tricep Extension (Cable)
1
4
10-12 reps
10-12 reps
RPE 6
RPE 9
2A
Bicep Curl (Cable)
3
20 reps
RPE 8
2B
Tricep Kickback
3
20 reps
RPE 8
3
ENHANCED-ECCENTRIC CALF RAISE
1
3
8 reps
8 reps
RPE 6
RPE 8
4A
Plate Shrug
3
15-20 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
4 reps
4 reps
40%
50%
60%
80%
82.5%
2
Bench Press (Close Grip)
2
3
10 reps
10 reps
RPE 6
RPE 8
3A
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6
RPE 9
3B
Chest Fly (Cable)
1
3
20 reps
20 reps
RPE 6
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
6
Neck Flexion
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
1
4
8-10 reps
8-10 reps
RPE 6
RPE 9
1B
Overhead Tricep Extension (Cable)
1
4
12-15 reps
12-15 reps
RPE 6
RPE 9
2A
Concentration Curl
1
4
12-15 reps
12-15 reps
RPE 6
RPE 9
2B
Lateral Raise (Dumbbell)
1
4
12-15 reps
12-15 reps
RPE 6
RPE 9
3A
Standing Calf Raise
3
12-15 reps
RPE 8
3B
L-Sit Hold
3
0.2-0.3 mins
RPE 8
4
Neck Flexion
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4
4 reps
4 reps
RPE 6
RPE 8
2
Deficit Push Up
3
AMRAP
RPE 8
3
Cable Crossover
1
3
12-15 reps
12-15 reps
RPE 6
RPE 8
4
EGYPTIAN LATERAL RAISE
1
3
12-15 reps
12-15 reps
RPE 6
RPE 8
5
Tricep Kickback
3
20-25 reps
RPE 8
6
Dumbbell Lateral Raise (ISO Hold)
2
0.7 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
1
4
8-10 reps
8-10 reps
RPE 6
RPE 9
1B
Overhead Tricep Extension (Cable)
1
4
12-15 reps
12-15 reps
RPE 6
RPE 9
2A
Concentration Curl
1
4
12-15 reps
12-15 reps
RPE 6
RPE 9
2B
Lateral Raise (Dumbbell)
1
4
12-15 reps
12-15 reps
RPE 6
RPE 9
3A
Standing Calf Raise
3
12-15 reps
RPE 8
3B
L-Sit Hold
3
0.2-0.3 mins
RPE 8
4
Neck Flexion
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4
4 reps
4 reps
RPE 6
RPE 8
2
Deficit Push Up
3
AMRAP
RPE 8
3
Cable Crossover
1
3
12-15 reps
12-15 reps
RPE 6
RPE 8
4
EGYPTIAN LATERAL RAISE
1
3
12-15 reps
12-15 reps
RPE 6
RPE 8
5
Tricep Kickback
3
20-25 reps
RPE 8
6
Dumbbell Lateral Raise (ISO Hold)
2
0.7 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
1
4
8-10 reps
8-10 reps
RPE 6
RPE 9
1B
Overhead Tricep Extension (Cable)
1
4
12-15 reps
12-15 reps
RPE 6
RPE 9
2A
Concentration Curl
1
4
12-15 reps
12-15 reps
RPE 6
RPE 9
2B
Lateral Raise (Dumbbell)
1
4
12-15 reps
12-15 reps
RPE 6
RPE 9
3A
Standing Calf Raise
3
12-15 reps
RPE 8
3B
L-Sit Hold
3
0.2-0.3 mins
RPE 8
4
Neck Flexion
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4
4 reps
4 reps
RPE 6
RPE 8
2
Deficit Push Up
3
AMRAP
RPE 8
3
Cable Crossover
1
3
12-15 reps
12-15 reps
RPE 6
RPE 8
4
EGYPTIAN LATERAL RAISE
1
3
12-15 reps
12-15 reps
RPE 6
RPE 8
5
Tricep Kickback
3
20-25 reps
RPE 8
6
Dumbbell Lateral Raise (ISO Hold)
2
0.7 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Omni-Grip Lat Pulldown (Wide, Mid, Under Grip)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 8
2
Chest Supported Row (Machine)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 9
3
Face Pull
3
15-20 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5A
Reverse Pec Deck
2
12-15 reps
RPE 9
5B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Omni-Grip Lat Pulldown (Wide, Mid, Under Grip)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 8
2
Chest Supported Row (Machine)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 9
3
Face Pull
3
15-20 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5A
Reverse Pec Deck
2
12-15 reps
RPE 9
5B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Omni-Grip Lat Pulldown (Wide, Mid, Under Grip)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 8
2
Chest Supported Row (Machine)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 9
3
Face Pull
3
15-20 reps
RPE 9
4A
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
5A
Reverse Pec Deck
2
12-15 reps
RPE 9
5B
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Eccentric-Overload Pull-Up
1
2
5 reps
5 reps
RPE 6
RPE 8
2
Eccentric-Accentuated Pull-Up
2
6-8 reps
RPE 8
3A
Pendlay Row
3
5 reps
RPE 8
3B
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 8
5
Cable Reverse Flye
3
15-20 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
4
10-12 reps
10-12 reps
RPE 6
RPE 8
7
Pinch Grip Curl
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Eccentric-Overload Pull-Up
1
2
5 reps
5 reps
RPE 6
RPE 8
2
Eccentric-Accentuated Pull-Up
2
6-8 reps
RPE 8
3A
Pendlay Row
3
5 reps
RPE 8
3B
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 8
5
Cable Reverse Flye
3
15-20 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
4
10-12 reps
10-12 reps
RPE 6
RPE 8
7
Pinch Grip Curl
2
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Weighted Eccentric-Overload Pull-Up
1
2
5 reps
5 reps
RPE 6
RPE 8
2
Eccentric-Accentuated Pull-Up
2
6-8 reps
RPE 8
3A
Pendlay Row
3
5 reps
RPE 8
3B
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 8
5
Cable Reverse Flye
3
15-20 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
4
10-12 reps
10-12 reps
RPE 6
RPE 8
7
Pinch Grip Curl
2
15-20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
40%
50%
60%
70%
85%
2
Front Squat (Barbell)
3 Sets
8 Reps
@7
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
2 Reps
4 Reps
40%
50%
60%
70%
82%
4
Bench Press (Barbell)
2 Sets
6 Reps
75%
5
Pull-Up (Weighted)
3 Sets
4-6 Reps
@8
6
Glute-Ham Raise
3 Sets
6-8 Reps
@7
7
Face Pull
4 Sets
15-20 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
40%
50%
60%
70%
2
Deadlift (Barbell)
3 Sets
4 Reps
80%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
40%
50%
60%
4
Overhead Press (Barbell)
3 Sets
5 Reps
75%
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@6
@9
6
Meadow Row
1 Set
4 Sets
12-15 Reps
12-15 Reps
@6
@8
7
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@6
@8
8
Chest Fly (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
2 Reps
6 Reps
40%
50%
60%
70%
80%
2
Pin Squat
2 Sets
4 Reps
70%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
90%
4
Bench Press (Barbell)
1 Set
5 Reps
80%
5
Bench Press (Barbell)
1 Set
10 Reps
65%
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
7
Single Leg Hip Thrust
2 Sets
10-12 Reps
@8
8
Cable Reverse Flye
4 Sets
12-15 Reps
@8
Day 5
1A
Hammer Curl
1 Set
4 Sets
8-10 Reps
8-10 Reps
@6
@9
1B
Single Arm Tricep Extension (Cable)
1 Set
4 Sets
10-12 Reps
10-12 Reps
@6
@9
2A
Bicep Curl (Cable)
3 Sets
20 Reps
@8
2B
Tricep Kickback
3 Sets
20 Reps
@8
3
ENHANCED-ECCENTRIC CALF RAISE
1 Set
3 Sets
8 Reps
8 Reps
@6
@8
4A
Plate Shrug
3 Sets
15-20 Reps
@8
4B
Neck Flexion
3 Sets
15 Reps
@8
Day 4
1
Block Pull (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
5 Reps
4 Reps
3 Reps
2 Reps
6 Reps
50%
60%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3 Sets
4 Sets
6-8 Reps
6-8 Reps
@6
@8
3
Leg Curl
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@8
4
Chest Supported Row (Machine)
1 Set
4 Sets
10-12 Reps
10-12 Reps
@6
@8
5
Overhead Tricep Extension (Cable)
1 Set
4 Sets
12-15 Reps
12-15 Reps
@6
@8
6
EGYPTIAN LATERAL RAISE
1 Set
4 Sets
8-10 Reps
8-10 Reps
@6
@8