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Taylor’s PowerBuilding Split

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5.0
(1 rating)

Program Description

Mix of strength training and bodybuilding. Very high volume. If the first week is too much, do one less set on each exercise until your body adapts to this amount of work load.

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
    Jan 16, 2026 06:46
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.1%
Triceps
10.6%
Quadriceps
10.5%
Glutes
9.1%
Biceps
8%
Front Delts
7.8%
Lats
7.8%
Upper Back
7.7%
Chest
7.3%
Middle Delts
4.4%
Abs
3.7%
Rear Delts
3.3%
Calves
2.5%
Lower Back
2.3%
Forearms
1.8%
Adductors
1.5%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
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
Deadlift (Barbell)
2
2-4 reps
85%
2
Deadlift (Barbell)
3
4-6 reps
75%
3
Squat (Low Bar)
5
3-6 reps
RPE 6
4
Hack Squat
5
12 reps
RPE 8
5
Leg Press (45 Degrees)
4
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
7
Leg Extension
4
15 reps
RPE 8
8
Lying Leg Curl
4
12 reps
RPE 8
9
Seated Calf Raise
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-4 reps
85%
2
Deadlift (Barbell)
3
4-6 reps
75%
3
Squat (Low Bar)
5
3-6 reps
RPE 6
4
Hack Squat
5
12 reps
RPE 8
5
Leg Press (45 Degrees)
4
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
7
Leg Extension
4
15 reps
RPE 8
8
Lying Leg Curl
4
12 reps
RPE 8
9
Seated Calf Raise
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-4 reps
85%
2
Deadlift (Barbell)
3
4-6 reps
75%
3
Squat (Low Bar)
5
3-6 reps
RPE 6
4
Hack Squat
5
12 reps
RPE 8
5
Leg Press (45 Degrees)
4
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
7
Leg Extension
4
15 reps
RPE 8
8
Lying Leg Curl
4
12 reps
RPE 8
9
Seated Calf Raise
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-4 reps
85%
2
Deadlift (Barbell)
3
4-6 reps
75%
3
Squat (Low Bar)
5
3-6 reps
RPE 6
4
Hack Squat
5
12 reps
RPE 8
5
Leg Press (45 Degrees)
4
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
7
Leg Extension
4
15 reps
RPE 8
8
Lying Leg Curl
4
12 reps
RPE 8
9
Seated Calf Raise
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-4 reps
85%
2
Deadlift (Barbell)
3
4-6 reps
75%
3
Squat (Low Bar)
5
3-6 reps
RPE 6
4
Hack Squat
5
12 reps
RPE 8
5
Leg Press (45 Degrees)
4
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
7
Leg Extension
4
15 reps
RPE 8
8
Lying Leg Curl
4
12 reps
RPE 8
9
Seated Calf Raise
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-4 reps
85%
2
Deadlift (Barbell)
3
4-6 reps
75%
3
Squat (Low Bar)
5
3-6 reps
RPE 6
4
Hack Squat
5
12 reps
RPE 8
5
Leg Press (45 Degrees)
4
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
7
Leg Extension
4
15 reps
RPE 8
8
Lying Leg Curl
4
12 reps
RPE 8
9
Seated Calf Raise
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-4 reps
85%
2
Deadlift (Barbell)
3
4-6 reps
75%
3
Squat (Low Bar)
5
3-6 reps
RPE 6
4
Hack Squat
5
12 reps
RPE 8
5
Leg Press (45 Degrees)
4
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
7
Leg Extension
4
15 reps
RPE 8
8
Lying Leg Curl
4
12 reps
RPE 8
9
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
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 4
#
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 4
#
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 4
#
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 4
#
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 4
#
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 4
#
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 4
#
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
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
Squat (Barbell)
1
4
3 reps
6 reps
RPE 9
RPE 8
2
Deadlift (Paused)
6
3-5 reps
RPE 6
3
Hack Squat
4
6 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
5
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 9
RPE 8
2
Deadlift (Paused)
6
3-5 reps
RPE 6
3
Hack Squat
4
6 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
5
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 9
RPE 8
2
Deadlift (Paused)
6
3-5 reps
RPE 6
3
Hack Squat
4
6 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
5
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 9
RPE 8
2
Deadlift (Paused)
6
3-5 reps
RPE 6
3
Hack Squat
4
6 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
5
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 9
RPE 8
2
Deadlift (Paused)
6
3-5 reps
RPE 6
3
Hack Squat
4
6 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
5
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 9
RPE 8
2
Deadlift (Paused)
6
3-5 reps
RPE 6
3
Hack Squat
4
6 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
5
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
6 reps
RPE 9
RPE 8
2
Deadlift (Paused)
6
3-5 reps
RPE 6
3
Hack Squat
4
6 reps
RPE 8
4
Lying Leg Curl
4
10 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
6
Standing Calf Raise
5
20 reps
RPE 7.5
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
T-Bar Row
4
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Bench Press (Close Grip)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Bench Press (Close Grip)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Bench Press (Close Grip)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Bench Press (Close Grip)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Bench Press (Close Grip)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Bench Press (Close Grip)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Bench Press (Close Grip)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6
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 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
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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Boostcamp UserAge 31, Man
2 months ago
3 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Not finished yet strength is going up steady each week, a lot of volume, nutrition and sleep needs to be on point