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Basement Bodybuilding PPL modified

by Tommy F.

Program Description

Build muscle and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 20, 2025 04:43
  • Last Edited
    Sep 20, 2025 06:43
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Chest
11%
Front Delts
10.7%
Biceps
9.4%
Hamstrings
8.8%
Upper Back
7.7%
Quadriceps
7.7%
Glutes
7.5%
Lats
6.6%
Lower Back
5%
Middle Delts
4.4%
Abs
2%
Calves
1.8%
Forearms
1.3%
Rear Delts
0.7%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
3
AD Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
4
Pec Deck (Machine)
1
1
6-8 reps
7-10 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
8-10 reps
RPE 9
RPE 9
7
Bicep Curl (Cable)
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
3
AD Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
4
Pec Deck (Machine)
1
1
6-8 reps
7-10 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
8-10 reps
RPE 9
RPE 9
7
Bicep Curl (Cable)
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
3
AD Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
4
Pec Deck (Machine)
1
1
6-8 reps
7-10 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
8-10 reps
RPE 9
RPE 9
7
Bicep Curl (Cable)
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
3
AD Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
4
Pec Deck (Machine)
1
1
6-8 reps
7-10 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
8-10 reps
RPE 9
RPE 9
7
Bicep Curl (Cable)
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
3
AD Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
4
Pec Deck (Machine)
1
1
6-8 reps
7-10 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
8-10 reps
RPE 9
RPE 9
7
Bicep Curl (Cable)
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
3
AD Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
4
Pec Deck (Machine)
1
1
6-8 reps
7-10 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
8-10 reps
RPE 9
RPE 9
7
Bicep Curl (Cable)
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
3
AD Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
4
Pec Deck (Machine)
1
1
6-8 reps
7-10 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
8-10 reps
RPE 9
RPE 9
7
Bicep Curl (Cable)
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
3
AD Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
4
Pec Deck (Machine)
1
1
6-8 reps
7-10 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
8-10 reps
RPE 9
RPE 9
7
Bicep Curl (Cable)
2
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5
2
T-Bar Row
1
1
6-8 reps
7-10 reps
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
1
1
5-6 reps
7-8 reps
RPE 8.5
RPE 8.5
4
Overhead Extension (EZ Bar)
3
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5
2
T-Bar Row
1
1
6-8 reps
7-10 reps
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
1
1
5-6 reps
7-8 reps
RPE 8.5
RPE 8.5
4
Overhead Extension (EZ Bar)
3
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5
2
T-Bar Row
1
1
6-8 reps
7-10 reps
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
1
1
5-6 reps
7-8 reps
RPE 8.5
RPE 8.5
4
Overhead Extension (EZ Bar)
3
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5
2
T-Bar Row
1
1
6-8 reps
7-10 reps
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
1
1
5-6 reps
7-8 reps
RPE 8.5
RPE 8.5
4
Overhead Extension (EZ Bar)
3
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5
2
T-Bar Row
1
1
6-8 reps
7-10 reps
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
1
1
5-6 reps
7-8 reps
RPE 8.5
RPE 8.5
4
Overhead Extension (EZ Bar)
3
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5
2
T-Bar Row
1
1
6-8 reps
7-10 reps
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
1
1
5-6 reps
7-8 reps
RPE 8.5
RPE 8.5
4
Overhead Extension (EZ Bar)
3
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5
2
T-Bar Row
1
1
6-8 reps
7-10 reps
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
1
1
5-6 reps
7-8 reps
RPE 8.5
RPE 8.5
4
Overhead Extension (EZ Bar)
3
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5
2
T-Bar Row
1
1
6-8 reps
7-10 reps
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
1
1
5-6 reps
7-8 reps
RPE 8.5
RPE 8.5
4
Overhead Extension (EZ Bar)
3
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 8.5
3
Seated Hamstring Curl
1
8-12 reps
RPE 10
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 10
RPE 9.5
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 8.5
3
Seated Hamstring Curl
1
8-12 reps
RPE 10
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 10
RPE 9.5
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 8.5
3
Seated Hamstring Curl
1
8-12 reps
RPE 10
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 10
RPE 9.5
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 8.5
3
Seated Hamstring Curl
1
8-12 reps
RPE 10
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 10
RPE 9.5
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 8.5
3
Seated Hamstring Curl
1
8-12 reps
RPE 10
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 10
RPE 9.5
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 8.5
3
Seated Hamstring Curl
1
8-12 reps
RPE 10
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 10
RPE 9.5
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 8.5
3
Seated Hamstring Curl
1
8-12 reps
RPE 10
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 10
RPE 9.5
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 8.5
3
Seated Hamstring Curl
1
8-12 reps
RPE 10
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
5
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 10
RPE 9.5
6
Standing Calf Raise
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
2
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
6-8 reps
RPE 9
RPE 9
4
Lying Side Lateral Raise
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
RPE 9
RPE 9
7
Incline Curl (Dumbbell)
1
7-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
2
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
6-8 reps
RPE 9
RPE 9
4
Lying Side Lateral Raise
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
RPE 9
RPE 9
7
Incline Curl (Dumbbell)
1
7-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
2
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
6-8 reps
RPE 9
RPE 9
4
Lying Side Lateral Raise
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
RPE 9
RPE 9
7
Incline Curl (Dumbbell)
1
7-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
2
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
6-8 reps
RPE 9
RPE 9
4
Lying Side Lateral Raise
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
RPE 9
RPE 9
7
Incline Curl (Dumbbell)
1
7-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
2
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
6-8 reps
RPE 9
RPE 9
4
Lying Side Lateral Raise
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
RPE 9
RPE 9
7
Incline Curl (Dumbbell)
1
7-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
2
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
6-8 reps
RPE 9
RPE 9
4
Lying Side Lateral Raise
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
RPE 9
RPE 9
7
Incline Curl (Dumbbell)
1
7-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
2
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
6-8 reps
RPE 9
RPE 9
4
Lying Side Lateral Raise
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
RPE 9
RPE 9
7
Incline Curl (Dumbbell)
1
7-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
RPE 9
RPE 9
2
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
6-8 reps
RPE 9
RPE 9
4
Lying Side Lateral Raise
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
6
Preacher Curl (EZ Bar)
1
1
5-7 reps
7-9 reps
RPE 9
RPE 9
7
Incline Curl (Dumbbell)
1
7-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8.5
2
Bent Over Row (Barbell)
1
1
5-7 reps
7-9 reps
RPE 9
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Leg Press
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
6
Overhead Extension (Dumbbell)
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8.5
2
Bent Over Row (Barbell)
1
1
5-7 reps
7-9 reps
RPE 9
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Leg Press
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
6
Overhead Extension (Dumbbell)
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8.5
2
Bent Over Row (Barbell)
1
1
5-7 reps
7-9 reps
RPE 9
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Leg Press
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
6
Overhead Extension (Dumbbell)
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8.5
2
Bent Over Row (Barbell)
1
1
5-7 reps
7-9 reps
RPE 9
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Leg Press
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
6
Overhead Extension (Dumbbell)
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8.5
2
Bent Over Row (Barbell)
1
1
5-7 reps
7-9 reps
RPE 9
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Leg Press
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
6
Overhead Extension (Dumbbell)
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8.5
2
Bent Over Row (Barbell)
1
1
5-7 reps
7-9 reps
RPE 9
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Leg Press
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
6
Overhead Extension (Dumbbell)
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8.5
2
Bent Over Row (Barbell)
1
1
5-7 reps
7-9 reps
RPE 9
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Leg Press
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
6
Overhead Extension (Dumbbell)
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8.5
2
Bent Over Row (Barbell)
1
1
5-7 reps
7-9 reps
RPE 9
RPE 9
3
Lat Pulldown
2
8-10 reps
RPE 9
4
Leg Press
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
6
Overhead Extension (Dumbbell)
2
8-10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
5-6 Reps
7-8 Reps
@9
@9
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-6 Reps
7-8 Reps
@9
@9
3
AD Press (Smith Machine)
1 Set
1 Set
5-6 Reps
7-8 Reps
@9
@9
4
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
7-10 Reps
@9
@9
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9
6
Preacher Curl (EZ Bar)
1 Set
1 Set
5-7 Reps
8-10 Reps
@9
@9
7
Bicep Curl (Cable)
2 Sets
7-10 Reps
@9
Day 2
1
Stiff Leg Deadlift
3 Sets
4-6 Reps
@8.5
2
T-Bar Row
1 Set
1 Set
6-8 Reps
7-10 Reps
@8.5
@8.5
3
Pull-Up (Weighted)
1 Set
1 Set
5-6 Reps
7-8 Reps
@8.5
@8.5
4
Overhead Extension (EZ Bar)
3 Sets
8-10 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@9
Day 3
1
Rack Pull (Barbell)
2 Sets
4-6 Reps
@8.5
2
Romanian Deadlift (Barbell)
2 Sets
5-7 Reps
@8.5
3
Seated Hamstring Curl
1 Set
8-12 Reps
@10
4
Pendulum Squat
1 Set
1 Set
5-6 Reps
7-8 Reps
@9
@9
5
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@9.5
6
Standing Calf Raise
2 Sets
6-8 Reps
@9
Day 4
1
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
5-6 Reps
7-8 Reps
@9
@9
2
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@9
3
Behind-The-Neck Press (Smith Machine)
1 Set
1 Set
5-7 Reps
6-8 Reps
@9
@9
4
Lying Side Lateral Raise
2 Sets
8-12 Reps
@9
5
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
6
Preacher Curl (EZ Bar)
1 Set
1 Set
5-7 Reps
7-9 Reps
@9
@9
7
Incline Curl (Dumbbell)
1 Set
7-10 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
3-5 Reps
@8.5
2
Bent Over Row (Barbell)
1 Set
1 Set
5-7 Reps
7-9 Reps
@9
@9
3
Lat Pulldown
2 Sets
8-10 Reps
@9
4
Leg Press
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
5
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@9
6
Overhead Extension (Dumbbell)
2 Sets
8-10 Reps
@9