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Enhanced PowerBuilding Split

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Program Description

Mix of strength training and bodybuilding. high volume for (enhanced) lifters

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 17, 2025 04:03
  • Last Edited
    Dec 17, 2025 05:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Hamstrings
9.8%
Quadriceps
9.1%
Biceps
8.7%
Front Delts
8.6%
Lats
8.6%
Upper Back
8.4%
Chest
8%
Glutes
7.6%
Middle Delts
4.8%
Rear Delts
3.6%
Abs
2.9%
Calves
2.8%
Forearms
1.9%
Lower Back
1.8%
Adductors
1.1%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
3 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
12 reps
RPE 7.5
8
Bicep Curl (Cable)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
3 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
12 reps
RPE 7.5
8
Bicep Curl (Cable)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
3 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
12 reps
RPE 7.5
8
Bicep Curl (Cable)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
3 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
12 reps
RPE 7.5
8
Bicep Curl (Cable)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
3 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
12 reps
RPE 7.5
8
Bicep Curl (Cable)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
3 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
12 reps
RPE 7.5
8
Bicep Curl (Cable)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
3 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
12 reps
RPE 7.5
8
Bicep Curl (Cable)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
3 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
12 reps
RPE 7.5
8
Bicep Curl (Cable)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
3 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
12 reps
RPE 7.5
8
Bicep Curl (Cable)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
3 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Chest Fly (Cable)
3
15 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 7.5
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
12 reps
RPE 7.5
8
Bicep Curl (Cable)
2
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 8
5
Lying Leg Curl
4
12 reps
RPE 8
6
Seated Calf Raise
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 8
5
Lying Leg Curl
4
12 reps
RPE 8
6
Seated Calf Raise
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 8
5
Lying Leg Curl
4
12 reps
RPE 8
6
Seated Calf Raise
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 8
5
Lying Leg Curl
4
12 reps
RPE 8
6
Seated Calf Raise
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 8
5
Lying Leg Curl
4
12 reps
RPE 8
6
Seated Calf Raise
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 8
5
Lying Leg Curl
4
12 reps
RPE 8
6
Seated Calf Raise
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 8
5
Lying Leg Curl
4
12 reps
RPE 8
6
Seated Calf Raise
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 8
5
Lying Leg Curl
4
12 reps
RPE 8
6
Seated Calf Raise
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 8
5
Lying Leg Curl
4
12 reps
RPE 8
6
Seated Calf Raise
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 8
5
Lying Leg Curl
4
12 reps
RPE 8
6
Seated Calf Raise
5
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8
3
Straight Arm Pulldown
4
15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8
3
Straight Arm Pulldown
4
15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8
3
Straight Arm Pulldown
4
15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8
3
Straight Arm Pulldown
4
15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8
3
Straight Arm Pulldown
4
15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8
3
Straight Arm Pulldown
4
15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8
3
Straight Arm Pulldown
4
15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8
3
Straight Arm Pulldown
4
15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8
3
Straight Arm Pulldown
4
15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 8
3
Straight Arm Pulldown
4
15 reps
RPE 8
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
5
Standing Pullover (Cable)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 9
RPE 8
2
Hack Squat
4
6 reps
RPE 8
3
Lying Leg Curl
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 9
RPE 8
2
Hack Squat
4
6 reps
RPE 8
3
Lying Leg Curl
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 9
RPE 8
2
Hack Squat
4
6 reps
RPE 8
3
Lying Leg Curl
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 9
RPE 8
2
Hack Squat
4
6 reps
RPE 8
3
Lying Leg Curl
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 9
RPE 8
2
Hack Squat
4
6 reps
RPE 8
3
Lying Leg Curl
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 9
RPE 8
2
Hack Squat
4
6 reps
RPE 8
3
Lying Leg Curl
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 9
RPE 8
2
Hack Squat
4
6 reps
RPE 8
3
Lying Leg Curl
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 9
RPE 8
2
Hack Squat
4
6 reps
RPE 8
3
Lying Leg Curl
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 9
RPE 8
2
Hack Squat
4
6 reps
RPE 8
3
Lying Leg Curl
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 9
RPE 8
2
Hack Squat
4
6 reps
RPE 8
3
Lying Leg Curl
4
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Standing Calf Raise
5
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
5
15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 8
8
Concentration Curl
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
5
15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 8
8
Concentration Curl
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
5
15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 8
8
Concentration Curl
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
5
15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 8
8
Concentration Curl
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
5
15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 8
8
Concentration Curl
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
5
15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 8
8
Concentration Curl
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
5
15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 8
8
Concentration Curl
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
5
15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 8
8
Concentration Curl
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
5
15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 8
8
Concentration Curl
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
5
15 reps
RPE 8
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8
6
Preacher Curl (Dumbbell)
4
10 reps
RPE 8
7
Bayesian Curl
3
12 reps
RPE 8
8
Concentration Curl
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2-4 reps
4-6 reps
RPE 9.5
RPE 8.5
2
T-Bar Row
4
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2-4 reps
4-6 reps
RPE 9.5
RPE 8.5
2
T-Bar Row
4
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2-4 reps
4-6 reps
RPE 9.5
RPE 8.5
2
T-Bar Row
4
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2-4 reps
4-6 reps
RPE 9.5
RPE 8.5
2
T-Bar Row
4
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2-4 reps
4-6 reps
RPE 9.5
RPE 8.5
2
T-Bar Row
4
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2-4 reps
4-6 reps
RPE 9.5
RPE 8.5
2
T-Bar Row
4
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2-4 reps
4-6 reps
RPE 9.5
RPE 8.5
2
T-Bar Row
4
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2-4 reps
4-6 reps
RPE 9.5
RPE 8.5
2
T-Bar Row
4
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2-4 reps
4-6 reps
RPE 9.5
RPE 8.5
2
T-Bar Row
4
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2-4 reps
4-6 reps
RPE 9.5
RPE 8.5
2
T-Bar Row
4
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
3 Reps
6 Reps
@9
@9
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8.5
3
Chest Press (Machine)
3 Sets
12 Reps
@8
4
Chest Fly (Cable)
3 Sets
15 Reps
@7.5
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@7.5
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@7.5
7
Incline Curl (Dumbbell)
4 Sets
12 Reps
@7.5
8
Bicep Curl (Cable)
2 Sets
15 Reps
@7.5
Day 2
1
Hack Squat
5 Sets
12 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8
4
Leg Extension
4 Sets
15 Reps
@8
5
Lying Leg Curl
4 Sets
12 Reps
@8
6
Seated Calf Raise
5 Sets
15 Reps
@8
Day 3
1
Pull-Up (Weighted)
5 Sets
6 Reps
@8
2
Lat Pulldown (Neutral Grip)
4 Sets
10 Reps
@8
3
Straight Arm Pulldown
4 Sets
15 Reps
@8
4
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@8
5
Standing Pullover (Cable)
4 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@8
8
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
4 Sets
3 Reps
6 Reps
@9
@8
2
Hack Squat
4 Sets
6 Reps
@8
3
Lying Leg Curl
4 Sets
10 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
5
Standing Calf Raise
5 Sets
20 Reps
@7.5
Day 5
1
Bench Press (Dumbbell)
4 Sets
10 Reps
@8
2
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
15 Reps
@8
4
One Arm Lateral Raise (Cable)
5 Sets
15 Reps
@8
5
Single Arm Rear Delt Fly (Cable)
4 Sets
15 Reps
@8
6
Preacher Curl (Dumbbell)
4 Sets
10 Reps
@8
7
Bayesian Curl
3 Sets
12 Reps
@8
8
Concentration Curl
2 Sets
15 Reps
@8
Day 6
1
Deadlift (Barbell)
1 Set
3 Sets
2-4 Reps
4-6 Reps
@9.5
@8.5
2
T-Bar Row
4 Sets
8 Reps
@8
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
@8
4
Seated Row (Cable)
4 Sets
12 Reps
@8
5
Bench Press (Close Grip)
3 Sets
8 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8