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BoostcampPNG

Modified PHAT

by Isaac Stewart
3 athletes joined

Program Description

if you plateau, change up power/accessory moves, such as box squats, cables, bands etc

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 24, 2025 04:48
  • Last Edited
    Aug 25, 2025 02:15
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
70%
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
3-5 reps
3-5 reps
RPE 9
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Skull Crusher (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
72.5%
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
3-5 reps
3-5 reps
RPE 9
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Skull Crusher (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
3-5 reps
3-5 reps
RPE 9
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Skull Crusher (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
80%
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
3-5 reps
3-5 reps
RPE 9
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Skull Crusher (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
70%
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
3-5 reps
3-5 reps
RPE 9
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Skull Crusher (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
72.5%
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
3-5 reps
3-5 reps
RPE 9
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Skull Crusher (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
77.5%
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
3-5 reps
3-5 reps
RPE 9
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Skull Crusher (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
80%
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
3-5 reps
3-5 reps
RPE 9
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Skull Crusher (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
40%
2
Pull-Up (Weighted)
1
6-10 reps
65%
3
Chest Supported Row (Machine)
1
6-10 reps
65%
4
Dip (Weighted)
1
6-10 reps
65%
5
Pendlay Row
2
3-5 reps
65%
6
Seated Shoulder Press (Dumbbell)
2
6-10 reps
65%
7
Bicep Curl (Barbell)
2
6-10 reps
65%
8
Skull Crusher (Barbell)
2
6-10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
3-5 reps
3-5 reps
RPE 9
RPE 10
6
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Skull Crusher (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
70%
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
6-10 reps
RPE 10
7
Seated Calf Raise
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
72.5%
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
6-10 reps
RPE 10
7
Seated Calf Raise
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
6-10 reps
RPE 10
7
Seated Calf Raise
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
80%
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
6-10 reps
RPE 10
7
Seated Calf Raise
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
70%
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
6-10 reps
RPE 10
7
Seated Calf Raise
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
72.5%
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
6-10 reps
RPE 10
7
Seated Calf Raise
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
77.5%
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
6-10 reps
RPE 10
7
Seated Calf Raise
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
80%
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
6-10 reps
RPE 10
7
Seated Calf Raise
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
40%
2
Hack Squat
1
6-10 reps
65%
3
Leg Extension
1
6-10 reps
65%
4
Romanian Deadlift (Barbell)
2
5-8 reps
65%
5
Lying Leg Curl
1
6-10 reps
65%
6
Standing Calf Raise
2
6-10 reps
65%
7
Seated Calf Raise
1
6-10 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Standing Calf Raise
3
6-10 reps
RPE 10
7
Seated Calf Raise
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
65%
2
Bent Over Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lat Pulldown
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
3
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
12-20 reps
RPE 10
8
Trap Shrug (Barbell)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
65%
2
Bent Over Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lat Pulldown
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
3
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
12-20 reps
RPE 10
8
Trap Shrug (Barbell)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
65%
2
Bent Over Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lat Pulldown
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
3
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
12-20 reps
RPE 10
8
Trap Shrug (Barbell)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
65%
2
Bent Over Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lat Pulldown
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
3
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
12-20 reps
RPE 10
8
Trap Shrug (Barbell)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
65%
2
Bent Over Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lat Pulldown
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
3
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
12-20 reps
RPE 10
8
Trap Shrug (Barbell)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
65%
2
Bent Over Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lat Pulldown
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
3
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
12-20 reps
RPE 10
8
Trap Shrug (Barbell)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
65%
2
Bent Over Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lat Pulldown
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
3
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
12-20 reps
RPE 10
8
Trap Shrug (Barbell)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
65%
2
Bent Over Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lat Pulldown
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
3
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
12-20 reps
RPE 10
8
Trap Shrug (Barbell)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
2
8-12 reps
65%
2
Chest Supported Row (Machine)
1
12-15 reps
65%
3
Lat Pulldown
1
15-20 reps
65%
4
Rear Delt Fly (Cable)
2
12-15 reps
65%
5
Lateral Raise (Cable)
2
12-20 reps
65%
6
Trap Shrug (Barbell)
2
12-15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
65%
2
Bent Over Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lat Pulldown
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
3
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Lateral Raise (Cable)
3
12-20 reps
RPE 10
8
Trap Shrug (Barbell)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
65%
2
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
3
10-15 reps
RPE 10
8
Seated Calf Raise
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
65%
2
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
3
10-15 reps
RPE 10
8
Seated Calf Raise
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
67.5%
2
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
3
10-15 reps
RPE 10
8
Seated Calf Raise
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
70%
2
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
3
10-15 reps
RPE 10
8
Seated Calf Raise
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
65%
2
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
3
10-15 reps
RPE 10
8
Seated Calf Raise
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
65%
2
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
3
10-15 reps
RPE 10
8
Seated Calf Raise
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
67.5%
2
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
3
10-15 reps
RPE 10
8
Seated Calf Raise
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
70%
2
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
3
10-15 reps
RPE 10
8
Seated Calf Raise
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
40%
2
Hack Squat
2
8-12 reps
65%
3
Leg Extension
1
6-10 reps
65%
4
Lying Leg Curl
3
12-15 reps
65%
5
Standing Calf Raise
3
10-15 reps
65%
6
Pendlay Row
3
3 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
70%
2
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
3
10-15 reps
RPE 10
8
Seated Calf Raise
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Cable Fly
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Spider Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
9A
Dead Hang
2
1 mins
RPE 10
9B
Supination/Pronation (Kettlebell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Cable Fly
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Spider Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
9A
Dead Hang
2
1 mins
RPE 10
9B
Supination/Pronation (Kettlebell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Cable Fly
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Spider Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
9A
Dead Hang
2
1 mins
RPE 10
9B
Supination/Pronation (Kettlebell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Cable Fly
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Spider Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
9A
Dead Hang
2
1 mins
RPE 10
9B
Supination/Pronation (Kettlebell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Cable Fly
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Spider Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
9A
Dead Hang
2
1 mins
RPE 10
9B
Supination/Pronation (Kettlebell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Cable Fly
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Spider Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
9A
Dead Hang
2
1 mins
RPE 10
9B
Supination/Pronation (Kettlebell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Cable Fly
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Spider Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
9A
Dead Hang
2
1 mins
RPE 10
9B
Supination/Pronation (Kettlebell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Cable Fly
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Spider Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
9A
Dead Hang
2
1 mins
RPE 10
9B
Supination/Pronation (Kettlebell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
3 reps
65%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
65%
3
Spider Curl
3
15-20 reps
65%
4
Tricep Rope Push Down (Cable)
3
12-15 reps
65%
5A
Dead Hang
1
1 mins
RPE 10
5B
Supination/Pronation (Kettlebell)
1
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Cable Fly
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Spider Curl
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
9A
Dead Hang
2
1 mins
RPE 10
9B
Supination/Pronation (Kettlebell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
70%
2
Pull-Up (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Pendlay Row
2 Sets
1 Set
3-5 Reps
3-5 Reps
@9
@10
6
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Bicep Curl (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
8
Skull Crusher (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
70%
2
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Romanian Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
5
Lying Leg Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
6
Standing Calf Raise
3 Sets
6-10 Reps
@10
7
Seated Calf Raise
2 Sets
6-10 Reps
@10
Day 3
1
Pendlay Row
5 Sets
3 Reps
65%
2
Bent Over Row (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Lat Pulldown
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
6
Rear Delt Fly (Cable)
1 Set
3 Sets
12-15 Reps
12-15 Reps
@9
@10
7
Lateral Raise (Cable)
3 Sets
12-20 Reps
@10
8
Trap Shrug (Barbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Squat (Barbell)
6 Sets
3 Reps
65%
2
Hack Squat
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Leg Press
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Lying Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Standing Calf Raise
3 Sets
10-15 Reps
@10
8
Seated Calf Raise
2 Sets
15-20 Reps
@10
Day 5
1
Bench Press (Dumbbell)
6 Sets
3 Reps
@8
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Incline Bench Press (Barbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
4
Incline Cable Fly
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
5
Preacher Curl (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
6
Spider Curl
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@10
7
Tricep Extension (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
8
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
9A
Dead Hang
2 Sets
1 mins
@10
9B
Supination/Pronation (Kettlebell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10