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BoostcampPNG

Better v2

by Olivier M.
1 athletes joined

Program Description

Power

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 17, 2024 08:04
  • Last Edited
    May 07, 2024 10:09
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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
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 Pulldown
4 Sets
8 Reps
@9
5
Face Pull
4 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 Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 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 Extension
4 Sets
10 Reps
@9
5
Lying Leg Curl
4 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
7
Hip Abductor (Machine)
3 Sets
10 Reps
@9