Program Description
Power
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedApr 17, 2024 08:04
- Last EditedJun 18, 2025 08:36

Summary
Transform your physique with the Better v2 program, a comprehensive 12-week journey designed for serious lifters. Committing just four days a week, you'll tackle targeted workouts focusing on both push and pull movements, enhancing strength and muscle definition. Each session is meticulously crafted to push your limits, featuring exercises like paused bench presses and deadlifts that maximize muscle engagement. Get ready to build a stronger, more defined body with a program that delivers results!
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
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
5
8 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 9
4
Lat Pulldown
4
8 reps
RPE 9
5
Face Pull
4
10 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
5
8 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 9
4
Lat Pulldown
4
8 reps
RPE 9
5
Face Pull
4
10 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
5
8 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 9
4
Lat Pulldown
4
8 reps
RPE 9
5
Face Pull
4
10 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
5
8 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 9
4
Lat Pulldown
4
8 reps
RPE 9
5
Face Pull
4
10 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
5
8 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 9
4
Lat Pulldown
4
8 reps
RPE 9
5
Face Pull
4
10 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
5
8 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 9
4
Lat Pulldown
4
8 reps
RPE 9
5
Face Pull
4
10 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
5
8 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 9
4
Lat Pulldown
4
8 reps
RPE 9
5
Face Pull
4
10 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
5
8 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 9
4
Lat Pulldown
4
8 reps
RPE 9
5
Face Pull
4
10 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
5
8 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 9
4
Lat Pulldown
4
8 reps
RPE 9
5
Face Pull
4
10 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
5
8 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 9
4
Lat Pulldown
4
8 reps
RPE 9
5
Face Pull
4
10 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
5
8 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 9
4
Lat Pulldown
4
8 reps
RPE 9
5
Face Pull
4
10 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
5
8 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 9
4
Lat Pulldown
4
8 reps
RPE 9
5
Face Pull
4
10 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-3 reps
RPE 9
2
Bent Over Row (Barbell)
5
8 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
7
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-3 reps
RPE 9
2
Bent Over Row (Barbell)
5
8 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
7
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-3 reps
RPE 9
2
Bent Over Row (Barbell)
5
8 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
7
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-3 reps
RPE 9
2
Bent Over Row (Barbell)
5
8 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
7
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-3 reps
RPE 9
2
Bent Over Row (Barbell)
5
8 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
7
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-3 reps
RPE 9
2
Bent Over Row (Barbell)
5
8 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
7
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-3 reps
RPE 9
2
Bent Over Row (Barbell)
5
8 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
7
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-3 reps
RPE 9
2
Bent Over Row (Barbell)
5
8 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
7
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-3 reps
RPE 9
2
Bent Over Row (Barbell)
5
8 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
7
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-3 reps
RPE 9
2
Bent Over Row (Barbell)
5
8 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
7
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-3 reps
RPE 9
2
Bent Over Row (Barbell)
5
8 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
7
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1-3 reps
RPE 9
2
Bent Over Row (Barbell)
5
8 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
7
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Dip (Bodyweight)
5
8 reps
RPE 9
4
Chest Fly (Cable)
4
10 reps
RPE 9
5
Single Arm High Row (Cable)
4
8 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Dip (Bodyweight)
5
8 reps
RPE 9
4
Chest Fly (Cable)
4
10 reps
RPE 9
5
Single Arm High Row (Cable)
4
8 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Dip (Bodyweight)
5
8 reps
RPE 9
4
Chest Fly (Cable)
4
10 reps
RPE 9
5
Single Arm High Row (Cable)
4
8 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Dip (Bodyweight)
5
8 reps
RPE 9
4
Chest Fly (Cable)
4
10 reps
RPE 9
5
Single Arm High Row (Cable)
4
8 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Dip (Bodyweight)
5
8 reps
RPE 9
4
Chest Fly (Cable)
4
10 reps
RPE 9
5
Single Arm High Row (Cable)
4
8 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Dip (Bodyweight)
5
8 reps
RPE 9
4
Chest Fly (Cable)
4
10 reps
RPE 9
5
Single Arm High Row (Cable)
4
8 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Dip (Bodyweight)
5
8 reps
RPE 9
4
Chest Fly (Cable)
4
10 reps
RPE 9
5
Single Arm High Row (Cable)
4
8 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Dip (Bodyweight)
5
8 reps
RPE 9
4
Chest Fly (Cable)
4
10 reps
RPE 9
5
Single Arm High Row (Cable)
4
8 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Dip (Bodyweight)
5
8 reps
RPE 9
4
Chest Fly (Cable)
4
10 reps
RPE 9
5
Single Arm High Row (Cable)
4
8 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Dip (Bodyweight)
5
8 reps
RPE 9
4
Chest Fly (Cable)
4
10 reps
RPE 9
5
Single Arm High Row (Cable)
4
8 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Dip (Bodyweight)
5
8 reps
RPE 9
4
Chest Fly (Cable)
4
10 reps
RPE 9
5
Single Arm High Row (Cable)
4
8 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2
1-3 reps
3-5 reps
RPE 9
RPE 9
2
Military Press (Barbell)
4
8 reps
RPE 9
3
Dip (Bodyweight)
5
8 reps
RPE 9
4
Chest Fly (Cable)
4
10 reps
RPE 9
5
Single Arm High Row (Cable)
4
8 reps
RPE 9
6
Lateral Raise (Cable)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
1-3 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
7
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
1-3 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
7
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
1-3 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
7
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
1-3 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
7
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
1-3 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
7
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
1-3 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
7
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
1-3 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
7
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
1-3 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
7
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
1-3 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
7
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
1-3 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
7
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
1-3 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
7
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
1-3 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 9
4
Leg Extension
4
10 reps
RPE 9
5
Lying Leg Curl
4
10 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 9
7
Hip Abductor (Machine)
3
10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Incline Bench Press (Barbell)5 Sets
8 Reps
@9
3
Chest Fly (Cable)4 Sets
10 Reps
@9
4
Lat Pulldown4 Sets
8 Reps
@9
5
Face Pull4 Sets
10 Reps
@9
6
Lateral Raise (Cable)4 Sets
10 Reps
@9
Day 2
1
Deadlift (Barbell)5 Sets
1-3 Reps
@9
2
Bent Over Row (Barbell)5 Sets
8 Reps
@9
3
Standing Pullover (Cable)4 Sets
10 Reps
@9
4
Leg Extension4 Sets
10 Reps
@9
5
Lying Leg Curl4 Sets
10 Reps
@9
6
Hip Abductor (Machine)3 Sets
10 Reps
@9
7
Hip Adductor (Machine)3 Sets
10 Reps
@9
Day 3
1
Bench Press (Paused)3 Sets
2 Sets
1-3 Reps
3-5 Reps
@9
@9
2
Military Press (Barbell)4 Sets
8 Reps
@9
3
Dip (Bodyweight)5 Sets
8 Reps
@9
4
Chest Fly (Cable)4 Sets
10 Reps
@9
5
Single Arm High Row (Cable)4 Sets
8 Reps
@9
6
Lateral Raise (Cable)4 Sets
10 Reps
@9
Day 4
1
Deadlift (Paused)5 Sets
1-3 Reps
@9
2
Romanian Deadlift (Barbell)5 Sets
8 Reps
@9
3
Single Arm Row (Dumbbell)4 Sets
8 Reps
@9
4
Leg Extension4 Sets
10 Reps
@9
5
Lying Leg Curl4 Sets
10 Reps
@9
6
Hip Adductor (Machine)3 Sets
10 Reps
@9
7
Hip Abductor (Machine)3 Sets
10 Reps
@9