Program Description
if you plateau, change up power/accessory moves, such as box squats, cables, bands etc
Program Overview
- LevelAdvanced, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedAug 24, 2025 04:48
- Last EditedAug 31, 2025 07:05

Summary
Unleash your potential with the Modified PHAT program, a dynamic 10-week strength training journey designed for lifters ready to elevate their game. Committing to five days a week, you'll alternate between upper and lower body strength workouts, utilizing a mix of barbell, dumbbell, and machine exercises to build muscle and enhance performance. Each session is structured to challenge you with varied intensities and rep ranges, ensuring continuous progress and adaptation. Get ready to sculpt your physique and boost your strength in just over two months!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.4%
Triceps
10.8%
Quadriceps
10.2%
Hamstrings
9.5%
Lats
8.3%
Chest
8%
Glutes
7.5%
Biceps
6.8%
Front Delts
5.8%
Calves
5%
Abs
4.1%
Lower Back
3.6%
Middle Delts
3%
Rear Delts
2.3%
Forearms
2%
Adductors
1.5%
Abductors
0.2%
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 Row2 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 Squat1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Leg Extension1 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 Curl1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
6
Standing Calf Raise3 Sets
6-10 Reps
@10
7
Seated Calf Raise2 Sets
6-10 Reps
@10
Day 3
1
Pendlay Row5 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 Pulldown1 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 Squat2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Leg Press1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Leg Extension1 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 Curl1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Standing Calf Raise3 Sets
10-15 Reps
@10
8
Seated Calf Raise2 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 Fly1 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 Curl1 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 Hang2 Sets
1 mins
@10
9B
Supination/Pronation (Kettlebell)1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10