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Bodybuilding/powerbuilding workout

by Jacob W.
8 athletes joined

Program Description

Powerbuilding add 5 pounds to working sets each week and test maxes at week 4 and 8 if inclined to

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 03, 2024 04:49
  • Last Edited
    Jun 18, 2025 12:40

Summary

Transform your physique with this comprehensive 8-week bodybuilding and powerbuilding program, designed for six days of intense training each week. Focus on major muscle groups with targeted exercises like bench presses, skull crushers, and tricep pushdowns, utilizing both dumbbells and barbells to maximize strength and hypertrophy. This program is perfect for those looking to build muscle mass while enhancing overall power. Get ready to push your limits and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
10 reps
85%
70%
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
10 reps
85%
70%
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
10 reps
85%
70%
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
10 reps
85%
70%
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
10 reps
85%
70%
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
10 reps
85%
70%
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
10 reps
85%
70%
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
10 reps
85%
70%
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
6
Overhead Press (Barbell)
3
5 reps
85%
7
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
6
Overhead Press (Barbell)
3
5 reps
85%
7
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
6
Overhead Press (Barbell)
3
5 reps
85%
7
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
6
Overhead Press (Barbell)
3
5 reps
85%
7
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
6
Overhead Press (Barbell)
3
5 reps
85%
7
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
6
Overhead Press (Barbell)
3
5 reps
85%
7
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
6
Overhead Press (Barbell)
3
5 reps
85%
7
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
6
Overhead Press (Barbell)
3
5 reps
85%
7
Lateral Raise (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
10 reps
80%
75%
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
2
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 4
1
Bench Press (Dumbbell)
3 Sets
5 Reps
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
85%
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
6
Overhead Press (Barbell)
3 Sets
5 Reps
85%
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
8
Shrug (Dumbbell)
3 Sets
12 Reps
@8
Day 6
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 3
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8