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Strength Not Size

by Duffy
1 athletes joined

Program Description

**Strength Not Size** is a 15-week powerbuilding program designed to enhance strength. This program combines heavy compound lifts like deadlifts and squats with accessory work to build functional strength and muscle endurance. Each workout lasts approximately 60 - 90 minutes and is tailored for intermediate to advanced lifters. 4 week mesocycles, 5th week deload, 15 total weeks. Deadlift and squat days are left open for strongman specific work.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    15 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 11, 2025 07:11
  • Last Edited
    Sep 11, 2025 09:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Upper Back
12.6%
Front Delts
10%
Chest
9%
Glutes
8.1%
Lats
8.1%
Quadriceps
7.2%
Biceps
7%
Middle Delts
6.8%
Hamstrings
4.8%
Lower Back
4.7%
Rear Delts
3.1%
Forearms
1.7%
Abs
1.6%
Adductors
1.6%
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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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
3 reps
RPE 8-9.5
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
3 reps
RPE 8-9.5
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
3 reps
RPE 8-9.5
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 7-8.5
3
Dip (Weighted)
1
8-12 reps
RPE 7.5-9
4
Lat Prayer
1
8-12 reps
RPE 8.5-10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 8.5-10
6
Preacher Curl (Barbell)
1
8-12 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 7-8.5
3
Dip (Weighted)
1
8-12 reps
RPE 7.5-9
4
Lat Prayer
1
8-12 reps
RPE 8.5-10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 8.5-10
6
Preacher Curl (Barbell)
1
8-12 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 7-8.5
3
Dip (Weighted)
1
8-12 reps
RPE 7.5-9
4
Lat Prayer
1
8-12 reps
RPE 8.5-10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 8.5-10
6
Preacher Curl (Barbell)
1
8-12 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 7-8.5
3
Dip (Weighted)
1
8-12 reps
RPE 7.5-9
4
Lat Prayer
1
8-12 reps
RPE 8.5-10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 8.5-10
6
Preacher Curl (Barbell)
1
8-12 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
3 reps
RPE 8.5-10
RPE 6-7
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 6-7
3
Dip (Weighted)
1
8-12 reps
RPE 6-7
4
Lat Prayer
1
8-12 reps
RPE 6-7
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 6-7
6
Preacher Curl (Barbell)
1
8-12 reps
RPE 6-7
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 7-8.5
3
Dip (Weighted)
1
8-12 reps
RPE 7.5-9
4
Lat Prayer
1
8-12 reps
RPE 8.5-10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 8.5-10
6
Preacher Curl (Barbell)
1
8-12 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 7-8.5
3
Dip (Weighted)
1
8-12 reps
RPE 7.5-9
4
Lat Prayer
1
8-12 reps
RPE 8.5-10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 8.5-10
6
Preacher Curl (Barbell)
1
8-12 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 7-8.5
3
Dip (Weighted)
1
8-12 reps
RPE 7.5-9
4
Lat Prayer
1
8-12 reps
RPE 8.5-10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 8.5-10
6
Preacher Curl (Barbell)
1
8-12 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 7-8.5
3
Dip (Weighted)
1
8-12 reps
RPE 7.5-9
4
Lat Prayer
1
8-12 reps
RPE 8.5-10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 8.5-10
6
Preacher Curl (Barbell)
1
8-12 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
3 reps
RPE 8.5-10
RPE 6-7
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 6-7
3
Dip (Weighted)
1
8-12 reps
RPE 6-7
4
Lat Prayer
1
8-12 reps
RPE 6-7
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 6-7
6
Preacher Curl (Barbell)
1
8-12 reps
RPE 6-7
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 7-8.5
3
Dip (Weighted)
1
8-12 reps
RPE 7.5-9
4
Lat Prayer
1
8-12 reps
RPE 8.5-10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 8.5-10
6
Preacher Curl (Barbell)
1
8-12 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 7-8.5
3
Dip (Weighted)
1
8-12 reps
RPE 7.5-9
4
Lat Prayer
1
8-12 reps
RPE 8.5-10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 8.5-10
6
Preacher Curl (Barbell)
1
8-12 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 7-8.5
3
Dip (Weighted)
1
8-12 reps
RPE 7.5-9
4
Lat Prayer
1
8-12 reps
RPE 8.5-10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 8.5-10
6
Preacher Curl (Barbell)
1
8-12 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 8.5-10
RPE 6.5-8
RPE 6.5-8
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 7-8.5
3
Dip (Weighted)
1
8-12 reps
RPE 7.5-9
4
Lat Prayer
1
8-12 reps
RPE 8.5-10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 8.5-10
6
Preacher Curl (Barbell)
1
8-12 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
3 reps
RPE 8.5-10
RPE 6-7
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 6-7
3
Dip (Weighted)
1
8-12 reps
RPE 6-7
4
Lat Prayer
1
8-12 reps
RPE 6-7
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 6-7
6
Preacher Curl (Barbell)
1
8-12 reps
RPE 6-7
7
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8.5
RPE 6.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8.5
RPE 6.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8.5
RPE 6.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8.5
RPE 6.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
3 reps
RPE 9-10
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8.5
RPE 6.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8.5
RPE 6.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8.5
RPE 6.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8.5
RPE 6.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
3 reps
RPE 9-10
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8.5
RPE 6.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8.5
RPE 6.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8.5
RPE 6.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8.5
RPE 6.5-8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
3 reps
RPE 9-10
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8
RPE 6.5-8
2
Lateral Raise (Cable)
1
8-12 reps
RPE 8-9.5
3
Face Pull
1
8-12 reps
RPE 8-9.5
4
Barbell Row
1
3-6 reps
RPE 7-9
5
Lat Pulldown
1
8-12 reps
RPE 8-9.5
6
Back Extension
1
6-8 reps
RPE 7.5-9.5
7
Skull Crusher (Barbell)
1
8-12 reps
RPE 7.5-9.5
8
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8
RPE 6.5-8
2
Lateral Raise (Cable)
1
8-12 reps
RPE 8-9.5
3
Face Pull
1
8-12 reps
RPE 8-9.5
4
Barbell Row
1
3-6 reps
RPE 7-9
5
Lat Pulldown
1
8-12 reps
RPE 8-9.5
6
Back Extension
1
6-8 reps
RPE 7.5-9.5
7
Skull Crusher (Barbell)
1
8-12 reps
RPE 7.5-9.5
8
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8
RPE 6.5-8
2
Lateral Raise (Cable)
1
8-12 reps
RPE 8-9.5
3
Face Pull
1
8-12 reps
RPE 8-9.5
4
Barbell Row
1
3-6 reps
RPE 7-9
5
Lat Pulldown
1
8-12 reps
RPE 8-9.5
6
Back Extension
1
6-8 reps
RPE 7.5-9.5
7
Skull Crusher (Barbell)
1
8-12 reps
RPE 7.5-9.5
8
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8
RPE 6.5-8
2
Lateral Raise (Cable)
1
8-12 reps
RPE 8-9.5
3
Face Pull
1
8-12 reps
RPE 8-9.5
4
Barbell Row
1
3-6 reps
RPE 7-9
5
Lat Pulldown
1
8-12 reps
RPE 8-9.5
6
Back Extension
1
6-8 reps
RPE 7.5-9.5
7
Skull Crusher (Barbell)
1
8-12 reps
RPE 7.5-9.5
8
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1 reps
3 reps
RPE 9-10
RPE 6-7
2
Lateral Raise (Cable)
1
8-12 reps
RPE 6-7
3
Face Pull
1
8-12 reps
RPE 6-7
4
Barbell Row
1
3-6 reps
RPE 6-7
5
Lat Pulldown
1
8-12 reps
RPE 6-7
6
Back Extension
1
6-8 reps
RPE 6-7
7
Skull Crusher (Barbell)
1
8-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8
RPE 6.5-8
2
Lateral Raise (Cable)
1
8-12 reps
RPE 8-9.5
3
Face Pull
1
8-12 reps
RPE 8-9.5
4
Barbell Row
1
3-6 reps
RPE 7-9
5
Lat Pulldown
1
8-12 reps
RPE 8-9.5
6
Back Extension
1
6-8 reps
RPE 7.5-9.5
7
Skull Crusher (Barbell)
1
8-12 reps
RPE 7.5-9.5
8
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8
RPE 6.5-8
2
Lateral Raise (Cable)
1
8-12 reps
RPE 8-9.5
3
Face Pull
1
8-12 reps
RPE 8-9.5
4
Barbell Row
1
3-6 reps
RPE 7-9
5
Lat Pulldown
1
8-12 reps
RPE 8-9.5
6
Back Extension
1
6-8 reps
RPE 7.5-9.5
7
Skull Crusher (Barbell)
1
8-12 reps
RPE 7.5-9.5
8
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8
RPE 6.5-8
2
Lateral Raise (Cable)
1
8-12 reps
RPE 8-9.5
3
Face Pull
1
8-12 reps
RPE 8-9.5
4
Barbell Row
1
3-6 reps
RPE 7-9
5
Lat Pulldown
1
8-12 reps
RPE 8-9.5
6
Back Extension
1
6-8 reps
RPE 7.5-9.5
7
Skull Crusher (Barbell)
1
8-12 reps
RPE 7.5-9.5
8
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8
RPE 6.5-8
2
Lateral Raise (Cable)
1
8-12 reps
RPE 8-9.5
3
Face Pull
1
8-12 reps
RPE 8-9.5
4
Barbell Row
1
3-6 reps
RPE 7-9
5
Lat Pulldown
1
8-12 reps
RPE 8-9.5
6
Back Extension
1
6-8 reps
RPE 7.5-9.5
7
Skull Crusher (Barbell)
1
8-12 reps
RPE 7.5-9.5
8
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1 reps
3 reps
RPE 9-10
RPE 6-7
2
Lateral Raise (Cable)
1
8-12 reps
RPE 6-7
3
Face Pull
1
8-12 reps
RPE 6-7
4
Barbell Row
1
3-6 reps
RPE 6-7
5
Lat Pulldown
1
8-12 reps
RPE 6-7
6
Back Extension
1
6-8 reps
RPE 6-7
7
Skull Crusher (Barbell)
1
8-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8
RPE 6.5-8
2
Lateral Raise (Cable)
1
8-12 reps
RPE 8-9.5
3
Face Pull
1
8-12 reps
RPE 8-9.5
4
Barbell Row
1
3-6 reps
RPE 7-9
5
Lat Pulldown
1
8-12 reps
RPE 8-9.5
6
Back Extension
1
6-8 reps
RPE 7.5-9.5
7
Skull Crusher (Barbell)
1
8-12 reps
RPE 7.5-9.5
8
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8
RPE 6.5-8
2
Lateral Raise (Cable)
1
8-12 reps
RPE 8-9.5
3
Face Pull
1
8-12 reps
RPE 8-9.5
4
Barbell Row
1
3-6 reps
RPE 7-9
5
Lat Pulldown
1
8-12 reps
RPE 8-9.5
6
Back Extension
1
6-8 reps
RPE 7.5-9.5
7
Skull Crusher (Barbell)
1
8-12 reps
RPE 7.5-9.5
8
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8
RPE 6.5-8
2
Lateral Raise (Cable)
1
8-12 reps
RPE 8-9.5
3
Face Pull
1
8-12 reps
RPE 8-9.5
4
Barbell Row
1
3-6 reps
RPE 7-9
5
Lat Pulldown
1
8-12 reps
RPE 8-9.5
6
Back Extension
1
6-8 reps
RPE 7.5-9.5
7
Skull Crusher (Barbell)
1
8-12 reps
RPE 7.5-9.5
8
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 9-10
RPE 6.5-8
RPE 6.5-8
2
Lateral Raise (Cable)
1
8-12 reps
RPE 8-9.5
3
Face Pull
1
8-12 reps
RPE 8-9.5
4
Barbell Row
1
3-6 reps
RPE 7-9
5
Lat Pulldown
1
8-12 reps
RPE 8-9.5
6
Back Extension
1
6-8 reps
RPE 7.5-9.5
7
Skull Crusher (Barbell)
1
8-12 reps
RPE 7.5-9.5
8
Overhead Tricep Extension (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1 reps
3 reps
RPE 9-10
RPE 6-7
2
Lateral Raise (Cable)
1
8-12 reps
RPE 6-7
3
Face Pull
1
8-12 reps
RPE 6-7
4
Barbell Row
1
3-6 reps
RPE 6-7
5
Lat Pulldown
1
8-12 reps
RPE 6-7
6
Back Extension
1
6-8 reps
RPE 6-7
7
Skull Crusher (Barbell)
1
8-12 reps
RPE 6-7
Week 1
1 / 15 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Reps
3 Reps
5 Reps
@8.5-10
@6.5-8
@6.5-8
Day 3
1
Squat (Low Bar)
1 Set
2 Sets
1 Set
1 Reps
3 Reps
5 Reps
@9-10
@6.5-8.5
@6.5-8.5
Day 4
1
Military Press (Barbell)
1 Set
2 Sets
1 Set
1 Reps
3 Reps
5 Reps
@9-10
@6.5-8
@6.5-8
2
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8-9.5
3
Face Pull
3 Sets
8-12 Reps
@8-9.5
4
Barbell Row
3 Sets
3-6 Reps
@7-9
5
Lat Pulldown
3 Sets
8-12 Reps
@8-9.5
6
Back Extension
3 Sets
6-8 Reps
@7.5-9.5
7
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@7.5-9.5
8
Overhead Tricep Extension (Cable)
1 Set
-
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Reps
3 Reps
5 Reps
@8.5-10
@6.5-8
@6.5-8
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@7-8.5
3
Dip (Weighted)
3 Sets
8-12 Reps
@7.5-9
4
Lat Prayer
3 Sets
8-12 Reps
@8.5-10
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8.5-10
6
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@8.5-10