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 EditedMay 05, 2025 01:42
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.7%
Front Delts
12.8%
Biceps
11.5%
Chest
10.7%
Upper Back
9.6%
Lats
8.6%
Middle Delts
8%
Quadriceps
5.6%
Hamstrings
3.7%
Rear Delts
3%
Calves
2.4%
Glutes
2.2%
Forearms
1.6%
Abs
0.8%
Abductors
0.5%
Lower Back
0.3%
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