Program Description
Program for a longer term cut as a powerlifter
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedMay 31, 2024 10:21
- Last EditedAug 19, 2024 01:21
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@7.5
@8
2
Dip (Weighted)2 Sets
8 Reps
@9.5
3
Incline Chest Press (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Chest Fly (Machine)2 Sets
12 Reps
@9
Day 2
1
Leg Press1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
2
Belt Squat2 Sets
10 Reps
@8.5
3
Leg Extension2 Sets
15 Reps
@9
4
Hamstring Curl2 Sets
12 Reps
@9
5
Standing Calf Raise3 Sets
12 Reps
@10
Day 3
1
French Press1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@10
2
Tricep Rope Push Down (Cable)1 Set
2 Sets
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
@10
3
Seated Dip (Machine)1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Dip (Weighted)2 Sets
8-10 Reps
@9
5
Bicep Curl (Cable)2 Sets
2 Sets
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@10
6
Preacher Curl Machine3 Sets
8-10 Reps
@9
7
Hammer Curl3 Sets
8-10 Reps
@9
Day 4
1
Pull-Up (Weighted)4 Sets
AMRAP
@10
2
Seated Wide-Grip Row (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
3
Seated Row (Cable)2 Sets
10 Reps
@9
4
Single Arm Row (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
5
Standing Pullover (Cable)2 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Dumbbell)2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8.5
@10
2
Shoulder Press (Machine)1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Reverse Pec Deck1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
4
Front Raise2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Overhead Press (Barbell)2 Sets
AMRAP
@10