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BoostcampPNG

Power x Street Lifting 1.0

by osman

Program Description

This program is a highly specialized 8-week peaking cycle designed to maximize both barbell strength (Squat, Bench, RDL) and weighted calisthenics (Pull-Ups, Chin-Ups, Dips). It operates on a heavy/light supplemental framework, utilizing step-loading, RPE management, and metabolic flush sets to build total work capacity without frying the central nervous system (CNS). The 8th week is entirely dedicated to hitting new 1RM PRs on main lifts. Post-Peaking AMRAP Tests (Week 0): After the Week 8 PRs, the program uses the supercompensation effect for ultimate endurance tests in the following week (Week 0): - W0D1: Weighted Dips 70kg x AMRAP - W0D3: RDL 200kg x AMRAP - W0D5: Weighted Chin-Up 40kg x AMRAP

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Strength, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 25, 2026 12:51
  • Last Edited
    Mar 25, 2026 01:03
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.7%
Glutes
11.7%
Hamstrings
11.7%
Chest
11%
Front Delts
10.3%
Triceps
9.5%
Upper Back
7.2%
Lats
6.3%
Abs
5.8%
Biceps
5.1%
Adductors
4.4%
Rear Delts
2%
Lower Back
1.5%
Forearms
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3
1 reps
5 reps
80%
66%
2
Squat (Low Bar)
7
3 reps
75%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
4
Dip (Weighted)
3
5 reps
60%
5
Pec Deck (Machine)
2
10-12 reps
RPE 8
6
Unilateral Cuffed Triceps Extension
2
6-10 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
5 reps
75%
2
Bench Press (Barbell)
3
8 reps
62%
3
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Dip (Weighted)
2
8 reps
46%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3
1 reps
5 reps
84%
72%
2
Squat (Low Bar)
7
3 reps
75%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
4
Dip (Weighted)
3
5 reps
66%
5
Pec Deck (Machine)
2
10-12 reps
RPE 8
6
Unilateral Cuffed Triceps Extension
2
6-10 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
6 reps
80%
2
Bench Press (Barbell)
3
6 reps
68%
3
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Dip (Weighted)
2
8 reps
50%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
1 reps
3 reps
90%
82%
2
Squat (Low Bar)
6
2 reps
80%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
4
Dip (Weighted)
3
5 reps
73%
5
Pec Deck (Machine)
2
10-12 reps
RPE 8
6
Unilateral Cuffed Triceps Extension
2
6-10 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
5 reps
85%
2
Bench Press (Barbell)
3
5 reps
74%
3
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Dip (Weighted)
2
8 reps
53%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1 reps
2 reps
98%
90%
2
Squat (Low Bar)
6
2 reps
80%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
4
Dip (Weighted)
3
5 reps
86%
5
Pec Deck (Machine)
2
10-12 reps
RPE 8
6
Unilateral Cuffed Triceps Extension
2
6-10 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
100%
2
Bench Press (Barbell)
3
5 reps
78%
3
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Dip (Weighted)
2
8 reps
53%
5
Seated Leg Curl
2
6-8 reps
RPE 9
6
Leg Extension
2
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
67%
2
Chin-Up (Weighted)
1
1
8 reps
8 reps
RPE 7
RPE 8
3
Cable Upper Back Row
3
6-8 reps
RPE 7-8
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
5
Seated Dumbbell Curl
2
8-10 reps
RPE 9
6
Unilateral Cuffed Forearm Curl
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
69%
2
Chin-Up (Weighted)
1
1
8 reps
8 reps
RPE 7
RPE 8
3
Cable Upper Back Row
3
6-8 reps
RPE 7-8
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
5
Seated Dumbbell Curl
2
8-10 reps
RPE 9
6
Unilateral Cuffed Forearm Curl
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
71%
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Cable Upper Back Row
3
6-8 reps
RPE 7-8
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
5
Seated Dumbbell Curl
2
8-10 reps
RPE 9
6
Unilateral Cuffed Forearm Curl
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
73%
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Cable Upper Back Row
3
6-8 reps
RPE 7-8
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
5
Seated Dumbbell Curl
2
6-10 reps
RPE 9
6
Unilateral Cuffed Forearm Curl
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
75%
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Cable Upper Back Row
3
6-8 reps
RPE 7-8
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
5
Seated Dumbbell Curl
2
8-10 reps
RPE 9
6
Unilateral Cuffed Forearm Curl
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
75%
2
Chin-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Cable Upper Back Row
3
6-8 reps
RPE 7-8
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
5
Seated Dumbbell Curl
2
8-10 reps
RPE 9
6
Unilateral Cuffed Forearm Curl
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
80%
2
Chin-Up (Weighted)
1
1
8 reps
8 reps
RPE 7
RPE 8
3
Cable Upper Back Row
3
6-8 reps
RPE 7-8
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
5
Seated Dumbbell Curl
2
8-10 reps
RPE 9
6
Unilateral Cuffed Forearm Curl
2
9-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
80%
2
Chin-Up (Weighted)
1
1
8 reps
8 reps
RPE 7
RPE 8
3
Cable Upper Back Row
3
6-8 reps
RPE 7-8
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
5
Seated Dumbbell Curl
2
8-10 reps
RPE 9
6
Unilateral Cuffed Forearm Curl
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
4 reps
75%
2
Bench Press (Barbell)
3
8 reps
60%
3
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Dip (Weighted)
2
8 reps
46%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3
1 reps
5 reps
82%
70%
2
Squat (Low Bar)
7
3 reps
75%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
4
Dip (Weighted)
3
5 reps
60%
5
Pec Deck (Machine)
2
10-12 reps
RPE 8
6
Unilateral Cuffed Triceps Extension
2
6-10 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
7
7 reps
75%
2
Bench Press (Barbell)
3
8 reps
64%
3
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Dip (Weighted)
2
8 reps
50%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
1 reps
3 reps
88%
78%
2
Squat (Low Bar)
7
3 reps
75%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
4
Dip (Weighted)
3
5 reps
66%
5
Pec Deck (Machine)
2
10-12 reps
RPE 8
6
Unilateral Cuffed Triceps Extension
2
6-10 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
7
6 reps
82.5%
2
Bench Press (Barbell)
3
6 reps
70%
3
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Dip (Weighted)
2
8 reps
53%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
1 reps
1 reps
2 reps
94%
96%
88%
2
Squat (Low Bar)
6
2 reps
80%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
4
Dip (Weighted)
3
5 reps
80%
5
Pec Deck (Machine)
2
10-12 reps
RPE 8
6
Unilateral Cuffed Triceps Extension
2
6-10 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
95%
2
Bench Press (Barbell)
3
5 reps
76%
3
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Dip (Weighted)
2
8 reps
53%
5
Seated Leg Curl
2
6-8 reps
RPE 9
6
Leg Extension
2
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 10
2
Squat (Low Bar)
6
2 reps
80%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
4
Dip (Weighted)
2
8 reps
53%
5
Pec Deck (Machine)
2
10-12 reps
RPE 8
6
Unilateral Cuffed Triceps Extension
2
6-10 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3
1 reps
5 reps
80%
68%
2
Squat (Low Bar)
7
3 reps
75%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
4
Dip (Weighted)
3
5 reps
60%
5
Pec Deck (Machine)
2
10-12 reps
RPE 8
6
Unilateral Cuffed Triceps Extension
2
6-10 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
6 reps
75%
2
Bench Press (Barbell)
3
8 reps
62%
3
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Dip (Weighted)
2
8 reps
46%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3
1 reps
5 reps
86%
74%
2
Squat (Low Bar)
7
3 reps
75%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
4
Dip (Weighted)
3
5 reps
66%
5
Pec Deck (Machine)
2
10-12 reps
RPE 8
6
Unilateral Cuffed Triceps Extension
2
6-10 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
7
7 reps
80%
2
Bench Press (Barbell)
3
6 reps
68%
3
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Dip (Weighted)
2
8 reps
50%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3
1 reps
3 reps
92%
84%
2
Squat (Low Bar)
6
2 reps
80%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
4
Dip (Weighted)
3
5 reps
73%
5
Pec Deck (Machine)
2
10-12 reps
RPE 8
6
Unilateral Cuffed Triceps Extension
2
6-10 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
4 reps
90%
2
Bench Press (Barbell)
3
5 reps
74%
3
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
4
Dip (Weighted)
2
8 reps
53%
5
Seated Leg Curl
2
6-8 reps
RPE 9
6
Leg Extension
2
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1 reps
2 reps
100%
92%
2
Squat (Low Bar)
6
2 reps
80%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
4
Dip (Weighted)
3
5 reps
86%
5
Pec Deck (Machine)
2
10-12 reps
RPE 8
6
Unilateral Cuffed Triceps Extension
2
6-10 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 10
2
Bench Press (Barbell)
3
10 reps
60%
3
Romanian Deadlift (Barbell)
1
1
4-8 reps
4-8 reps
RPE 7
RPE 8
4
Dip (Weighted)
4
3 reps
80%
5
Seated Leg Curl
2
6-8 reps
RPE 9
6
Leg Extension
2
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
1
4 reps
10 reps
80%
30%
2
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8
3
Cable Upper Back Row
3
6-8 reps
RPE 9
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
5
Seated Dumbbell Curl
2
8-10 reps
RPE 9
6
Unilateral Cuffed Forearm Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
1
4 reps
12 reps
82.5%
30%
2
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8
3
Cable Upper Back Row
3
6-8 reps
RPE 9
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
5
Seated Dumbbell Curl
2
8-10 reps
RPE 9
6
Unilateral Cuffed Forearm Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
1
3 reps
15 reps
85%
30%
2
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8
3
Cable Upper Back Row
3
6-8 reps
RPE 9
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
5
Seated Dumbbell Curl
2
8-10 reps
RPE 9
6
Unilateral Cuffed Forearm Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
1
3 reps
15 reps
87.5%
30%
2
Chin-Up (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8
3
Cable Upper Back Row
3
6-8 reps
RPE 9
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
5
Seated Dumbbell Curl
2
8-10 reps
RPE 9
6
Unilateral Cuffed Forearm Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
1
3 reps
10 reps
90%
30%
2
Chin-Up (Weighted)
1
1
5 reps
6 reps
RPE 9
RPE 8
3
Cable Upper Back Row
3
6-8 reps
RPE 9
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
5
Seated Dumbbell Curl
2
8-10 reps
RPE 9
6
Unilateral Cuffed Forearm Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
1
3 reps
10 reps
95%
30%
2
Chin-Up (Weighted)
1
1
4 reps
6 reps
RPE 9
RPE 8
3
Cable Upper Back Row
3
6-8 reps
RPE 9
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
5
Seated Dumbbell Curl
2
8-10 reps
RPE 9
6
Unilateral Cuffed Forearm Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
2 reps
10 reps
100%
30%
2
Chin-Up (Weighted)
1
1
4 reps
6 reps
RPE 9
RPE 8
3
Cable Upper Back Row
3
6-8 reps
RPE 9
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
5
Seated Dumbbell Curl
2
8-10 reps
RPE 9
6
Unilateral Cuffed Forearm Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1 reps
RPE 10
2
Chin-Up (Weighted)
2
8 reps
RPE 9
3
Cable Upper Back Row
3
6-8 reps
RPE 9
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
5
Seated Dumbbell Curl
2
8-10 reps
RPE 9
6
Unilateral Cuffed Forearm Curl
2
8-10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
5 Reps
5 Reps
5 Reps
80%
80%
80%
66%
66%
66%
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
75%
75%
75%
75%
75%
75%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@8
4
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
60%
60%
5
Pec Deck (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
6
Unilateral Cuffed Triceps Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
7
Unilateral Cuffed Lateral Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
67%
67%
67%
67%
2
Chin-Up (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
3
Cable Upper Back Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7-8
@7-8
@7-8
4
Rear Delt Fly (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
5
Seated Dumbbell Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
6
Unilateral Cuffed Forearm Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
Day 3
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
75%
75%
75%
75%
75%
75%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
60%
60%
60%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
4
Dip (Weighted)
1 Set
1 Set
8 Reps
8 Reps
46%
46%
5
Seated Leg Curl
1 Set
6-8 Reps
@9
6
Leg Extension
1 Set
10-12 Reps
@9
7
Unilateral Cuffed Lateral Raise
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@9
Day 4
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
5 Reps
5 Reps
5 Reps
80%
80%
80%
68%
68%
68%
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
75%
75%
75%
75%
75%
75%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@7
@8
4
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
60%
60%
5
Pec Deck (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
6
Unilateral Cuffed Triceps Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
7
Unilateral Cuffed Lateral Raise
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@9
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
10 Reps
80%
80%
80%
80%
30%
2
Chin-Up (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
3
Cable Upper Back Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Rear Delt Fly (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
5
Seated Dumbbell Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
6
Unilateral Cuffed Forearm Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9