logo
BoostcampPNG

Basic Power

by Terence C.
9 athletes joined

Program Description

There are a lot of programs out there, this is designed to put weeks of consistent work in, creating a solid foundation to move into more complex or dialed in programs.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 22, 2024 03:57
  • Last Edited
    Jun 18, 2025 12:23

Summary

Unlock your strength potential with the Basic Power program, a comprehensive 12-week training plan designed for serious lifters. Committing just four days a week, you'll focus on foundational barbell movements like squats, deadlifts, and bench presses, ensuring balanced development across all major muscle groups. Each session is crafted to progressively challenge you, enhancing both your power and endurance. Ideal for those ready to elevate their training in a garage gym setup, this program will empower you to push your limits and achieve tangible results.
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
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
5 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
4
5 reps
RPE 6
3
Bench Press (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Deadlift (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Military Press (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
5 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
4
5 reps
RPE 6
3
Bench Press (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Deadlift (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Military Press (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
5 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
4
5 reps
RPE 6
3
Bench Press (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Deadlift (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Military Press (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
5 reps
4 reps
3 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
4
5 reps
RPE 6
3
Bench Press (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Deadlift (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Military Press (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
4
Deadlift (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
5
Military Press (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
2
1
1
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Pull-Up (Bodyweight)
5
3 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Box Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
4
Deadlift (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
5
Military Press (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
4
Deadlift (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
5
Military Press (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 6
3
Bench Press (Paused)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Military Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 6
3
Bench Press (Paused)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Military Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 6
3
Bench Press (Paused)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Military Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 6
3
Bench Press (Paused)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
5
Military Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Sumo Deadlift (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Wide Grip Pull-Up
3
5 reps
RPE 6
5
Military Press (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Sumo Deadlift (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Wide Grip Pull-Up
3
5 reps
RPE 6
5
Military Press (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Sumo Deadlift (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Wide Grip Pull-Up
3
5 reps
RPE 6
5
Military Press (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Sumo Deadlift (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Wide Grip Pull-Up
3
5 reps
RPE 6
5
Military Press (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
5 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Sumo Deadlift (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Wide Grip Pull-Up
3
8 reps
RPE 6
5
Military Press (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 6
3
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
4
Deadlift (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
5
Military Press (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
5 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Sumo Deadlift (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Wide Grip Pull-Up
3
8 reps
RPE 6
5
Military Press (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
5 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Sumo Deadlift (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Wide Grip Pull-Up
3
8 reps
RPE 6
5
Military Press (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
3
Sumo Deadlift (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
4
Wide Grip Pull-Up
1
2
10 reps
8 reps
RPE 6
RPE 6
5
Military Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
3
Sumo Deadlift (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
4
Wide Grip Pull-Up
1
2
10 reps
8 reps
RPE 6
RPE 6
5
Military Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
3
Sumo Deadlift (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
4
Wide Grip Pull-Up
1
2
10 reps
8 reps
RPE 6
RPE 6
5
Military Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
3
Sumo Deadlift (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
4
Wide Grip Pull-Up
1
2
10 reps
8 reps
RPE 6
RPE 6
5
Military Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Squat (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Bench Press (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Stiff Leg Deadlift
1
4
6 reps
5 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Squat (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Bench Press (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Stiff Leg Deadlift
1
4
6 reps
5 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Squat (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Bench Press (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Stiff Leg Deadlift
1
4
6 reps
5 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Squat (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
4
Bench Press (Paused)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Stiff Leg Deadlift
1
4
6 reps
5 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
7 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
3 reps
3 reps
4 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Squat (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Stiff Leg Deadlift
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
5 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
2
Squat (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Sumo Deadlift (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Wide Grip Pull-Up
3
8 reps
RPE 6
5
Military Press (Barbell)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
7 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
3 reps
3 reps
4 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Squat (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Stiff Leg Deadlift
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
7 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
3 reps
3 reps
4 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Squat (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Stiff Leg Deadlift
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
3
Squat (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8
4
Bench Press (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Stiff Leg Deadlift
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
3
Squat (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8
4
Bench Press (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Stiff Leg Deadlift
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
3
Squat (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8
4
Bench Press (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Stiff Leg Deadlift
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
3
Squat (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8
4
Bench Press (Paused)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
5
Stiff Leg Deadlift
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
2
1
1
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Pull-Up (Bodyweight)
5
3 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Box Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
2
1
1
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Pull-Up (Bodyweight)
5
3 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Box Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
2
1
1
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Pull-Up (Bodyweight)
5
3 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Box Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
2
1
1
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Pull-Up (Bodyweight)
5
3 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
5
Box Squat (Barbell)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
4 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
4 reps
5 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Pull-Up (Bodyweight)
5
5 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
4 reps
6 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Box Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
7 reps
RPE 6
2
Military Press (Barbell)
1
1
1
1
1
3 reps
3 reps
4 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Squat (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Bench Press (Paused)
2
1
1
1
3 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Stiff Leg Deadlift
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
4 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
4 reps
5 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Pull-Up (Bodyweight)
5
5 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
4 reps
6 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Box Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
4 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
4 reps
5 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Pull-Up (Bodyweight)
5
5 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
4 reps
6 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Box Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
5
6 reps
RPE 6
4
Seated Military Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
5
Box Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
5
6 reps
RPE 6
4
Seated Military Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
5
Box Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
5
6 reps
RPE 6
4
Seated Military Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
5
Box Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
5
6 reps
RPE 6
4
Seated Military Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
4 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8
5
Box Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
4 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
4 reps
5 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Pull-Up (Bodyweight)
5
5 reps
RPE 6
4
Seated Military Press (Barbell)
2
1
1
1
4 reps
6 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
5
Box Squat (Barbell)
1
1
1
1
1
6 reps
5 reps
4 reps
5 reps
6 reps
RPE 6
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
3 Reps
@7
@7.5
@8
@8.5
@9
2
Pull-Up (Bodyweight)
4 Sets
5 Reps
@6
3
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Military Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
3
Sumo Deadlift (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Wide Grip Pull-Up
3 Sets
5 Reps
@6
5
Military Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
Day 3
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
@6
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
3
Squat (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
4
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Stiff Leg Deadlift
1 Set
4 Sets
6 Reps
5 Reps
@6
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
@9
2
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6
3
Pull-Up (Bodyweight)
5 Sets
3 Reps
@6
4
Seated Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
@6
@6
@6
@6
5
Box Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
5 Reps
4 Reps
3 Reps
@6
@6
@6
@6