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Bench and Squat strength

by BRDKILLR

Program Description

Powerlifting with accessories (no deadlifts)

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 19, 2025 04:19
  • Last Edited
    Dec 19, 2025 06:10
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11%
Hamstrings
11%
Front Delts
10.7%
Chest
10.3%
Triceps
9%
Upper Back
8.3%
Glutes
8.3%
Lats
7.6%
Biceps
7.2%
Middle Delts
5.5%
Abs
2.8%
Rear Delts
2.4%
Forearms
1.7%
Adductors
1.4%
Lower Back
1.4%
Abductors
1.4%
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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 (Barbell)
2
6 reps
80%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
83%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
86%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
7 reps
80%
80%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
80%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
83%
83%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
4 reps
86%
86%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4 reps
3 reps
88%
88%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
2 reps
90%
90%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
80%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
86%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
92%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
80%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
83%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
86%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
7 reps
80%
80%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
80%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
83%
83%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
4 reps
86%
86%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4 reps
3 reps
88%
88%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
2 reps
90%
90%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
80%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
86%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
92%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
5A
Hammer Curl (Cable)
2
10-12 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
80%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
83%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
86%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8 reps
7 reps
80%
80%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
80%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
83%
83%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
4 reps
86%
86%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4 reps
3 reps
88%
88%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
2 reps
90%
90%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
80%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
86%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
92%
2
Pull-Up (Weighted)
3
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
80%
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
83%
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
86%
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
7 reps
80%
80%
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7 reps
80%
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
83%
83%
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
4 reps
86%
86%
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4 reps
3 reps
88%
88%
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
2 reps
90%
90%
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
80%
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
86%
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
92%
2
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 8
3
Leg Press
2
8-10 reps
RPE 9
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
6 Reps
6 Reps
80%
80%
2
Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Chest Supported Row (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@8.5
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
6
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
6 Reps
6 Reps
80%
80%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
3
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
4
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
5A
Hammer Curl (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@9
5B
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
6 Reps
6 Reps
80%
80%
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@8.5
@8.5
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
Day 5
1
Squat (Barbell)
1 Set
1 Set
6 Reps
6 Reps
80%
80%
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
3
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
4
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9