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Zak’s “powerbuilding” program

by Zqk K.
1 athletes joined
4.0
(1 rating)

Program Description

This is just something I created for myself to hit all areas of the body. It was practical for me at the time, and it also worked. No advanced periodization per sé, just do a little more than last time, whether it’s reps/sets/weight/technique improvements.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 04, 2025 10:53
  • Last Edited
    Jan 19, 2026 11:52
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.8%
Triceps
9.8%
Upper Back
9.5%
Lats
8.7%
Chest
8.7%
Hamstrings
8.5%
Biceps
8.1%
Front Delts
7.9%
Glutes
7.1%
Middle Delts
5.2%
Rear Delts
5.1%
Abs
4.6%
Lower Back
2.1%
Adductors
1.2%
Forearms
1%
Abductors
0.8%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 8
RPE 10
7
Rear Delt Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 8
RPE 10
7
Rear Delt Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 8
RPE 10
7
Rear Delt Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 8
RPE 10
7
Rear Delt Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 8
RPE 10
7
Rear Delt Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 8
RPE 10
7
Rear Delt Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 8
RPE 10
7
Rear Delt Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 8
RPE 10
7
Rear Delt Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 8
RPE 10
7
Rear Delt Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 8
RPE 10
7
Rear Delt Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 8
RPE 10
7
Rear Delt Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 8
RPE 10
7
Rear Delt Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
RPE 6
2
Chin-Up (Weighted)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Cable Crunch
4
15 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
RPE 6
2
Chin-Up (Weighted)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Cable Crunch
4
15 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
RPE 6
2
Chin-Up (Weighted)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Cable Crunch
4
15 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
RPE 6
2
Chin-Up (Weighted)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Cable Crunch
4
15 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
RPE 6
2
Chin-Up (Weighted)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Cable Crunch
4
15 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
RPE 6
2
Chin-Up (Weighted)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Cable Crunch
4
15 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
RPE 6
2
Chin-Up (Weighted)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Cable Crunch
4
15 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
RPE 6
2
Chin-Up (Weighted)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Cable Crunch
4
15 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
RPE 6
2
Chin-Up (Weighted)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Cable Crunch
4
15 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
RPE 6
2
Chin-Up (Weighted)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Cable Crunch
4
15 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
RPE 6
2
Chin-Up (Weighted)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Cable Crunch
4
15 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
RPE 6
2
Chin-Up (Weighted)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Cable Crunch
4
15 reps
RPE 8
7
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Walking Lunge
4
8 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 7
7
Bench Press (Dumbbell)
4
10 reps
RPE 8
8
Chest Fly (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Walking Lunge
4
8 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 7
7
Bench Press (Dumbbell)
4
10 reps
RPE 8
8
Chest Fly (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Walking Lunge
4
8 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 7
7
Bench Press (Dumbbell)
4
10 reps
RPE 8
8
Chest Fly (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Walking Lunge
4
8 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 7
7
Bench Press (Dumbbell)
4
10 reps
RPE 8
8
Chest Fly (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Walking Lunge
4
8 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 7
7
Bench Press (Dumbbell)
4
10 reps
RPE 8
8
Chest Fly (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Walking Lunge
4
8 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 7
7
Bench Press (Dumbbell)
4
10 reps
RPE 8
8
Chest Fly (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Walking Lunge
4
8 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 7
7
Bench Press (Dumbbell)
4
10 reps
RPE 8
8
Chest Fly (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Walking Lunge
4
8 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 7
7
Bench Press (Dumbbell)
4
10 reps
RPE 8
8
Chest Fly (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Walking Lunge
4
8 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 7
7
Bench Press (Dumbbell)
4
10 reps
RPE 8
8
Chest Fly (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Walking Lunge
4
8 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 7
7
Bench Press (Dumbbell)
4
10 reps
RPE 8
8
Chest Fly (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Walking Lunge
4
8 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 7
7
Bench Press (Dumbbell)
4
10 reps
RPE 8
8
Chest Fly (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 8
2
Walking Lunge
4
8 reps
RPE 8
3
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Overhead Press (Dumbbell)
3
10 reps
RPE 7
7
Bench Press (Dumbbell)
4
10 reps
RPE 8
8
Chest Fly (Cable)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Lateral Shoulder Raises
2
1
15 reps
15 reps
RPE 7
RPE 10
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Lateral Shoulder Raises
2
1
15 reps
15 reps
RPE 7
RPE 10
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Lateral Shoulder Raises
2
1
15 reps
15 reps
RPE 7
RPE 10
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Lateral Shoulder Raises
2
1
15 reps
15 reps
RPE 7
RPE 10
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Lateral Shoulder Raises
2
1
15 reps
15 reps
RPE 7
RPE 10
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Lateral Shoulder Raises
2
1
15 reps
15 reps
RPE 7
RPE 10
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Lateral Shoulder Raises
2
1
15 reps
15 reps
RPE 7
RPE 10
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Lateral Shoulder Raises
2
1
15 reps
15 reps
RPE 7
RPE 10
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Lateral Shoulder Raises
2
1
15 reps
15 reps
RPE 7
RPE 10
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Lateral Shoulder Raises
2
1
15 reps
15 reps
RPE 7
RPE 10
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Lateral Shoulder Raises
2
1
15 reps
15 reps
RPE 7
RPE 10
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Lateral Shoulder Raises
2
1
15 reps
15 reps
RPE 7
RPE 10
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
1
15 reps
15 reps
RPE 7
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
@6
2
Chin-Up (Weighted)
3 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Lat Pulldown
3 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Cable Crunch
4 Sets
15 Reps
@8
7
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
Day 3
1
Leg Press
4 Sets
10 Reps
@8
2
Walking Lunge
4 Sets
8 Reps
@8
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
@7
4
Leg Curl
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
6
Overhead Press (Dumbbell)
3 Sets
10 Reps
@7
7
Bench Press (Dumbbell)
4 Sets
10 Reps
@8
8
Chest Fly (Cable)
3 Sets
15 Reps
@7
Day 4
1
Chin-Up (Weighted)
4 Sets
8 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Row (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Seated Lateral Shoulder Raises
2 Sets
1 Set
15 Reps
15 Reps
@7
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
1 Set
15 Reps
15 Reps
@7
@10
Day 1
1
High Bar Squat (Barbell)
4 Sets
5 Reps
@8
2
Leg Press
4 Sets
10 Reps
@8
3
Bench Press (Barbell)
4 Sets
10 Reps
@7
4
Dip (Weighted)
3 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
6
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@8
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10