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POWERBUILDING BRASIL

by Paulo Henrique
5.0
(1 rating)

Program Description

This program its focus on powerbuilding

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 18, 2025 01:05
  • Last Edited
    Aug 19, 2025 06:01

Summary

Unleash your strength with POWERBUILDING BRASIL, an 18-week program designed for serious lifters looking to build muscle and power. Train five days a week with a combination of classic lifts like the Bench Press and Deadlift, alongside accessory movements that target all major muscle groups. Each session is strategically structured to maximize intensity and volume, ensuring you make consistent gains. Whether you're aiming to increase your max lifts or sculpt a powerful physique, this program will guide you every step of the way. Get ready to transform your training and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.2%
Triceps
12.2%
Front Delts
9.4%
Quadriceps
9.4%
Hamstrings
8.5%
Upper Back
8.4%
Lats
7.4%
Glutes
6.8%
Biceps
6.1%
Middle Delts
5.4%
Lower Back
3.1%
Abs
2.7%
Forearms
2.4%
Rear Delts
2.3%
Adductors
2.1%
Abductors
1.3%
Calves
0.5%
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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
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4
1
5 reps
3 reps
1 reps
2 reps
4 reps
8 reps
40%
50%
60%
65%
85%
55%
2
Long Pause Bench Press
3
4 reps
90%
3
Front Squat (Barbell)
3
4 reps
80%
4
Shoulder Press (Machine)
2
7+ reps
RPE 10
5
Dip (Weighted)
1
7+ reps
RPE 10
6
Pull-Up (Weighted)
1
7+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4
1
5 reps
3 reps
1 reps
2 reps
4 reps
8 reps
40%
50%
60%
65%
85%
55%
2
Long Pause Bench Press
3
4 reps
90%
3
Front Squat (Barbell)
3
4 reps
80%
4
Shoulder Press (Machine)
2
7+ reps
RPE 10
5
Dip (Weighted)
1
7+ reps
RPE 10
6
Pull-Up (Weighted)
1
7+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
1
5 reps
3 reps
1 reps
2 reps
3 reps
8 reps
40%
50%
60%
65%
88%
58%
2
Long Pause Bench Press
3
3 reps
92.5%
3
Front Squat (Barbell)
3
3 reps
85%
4
Shoulder Press (Machine)
2
7+ reps
RPE 10
5
Dip (Weighted)
1
7+ reps
RPE 10
6
Pull-Up (Weighted)
1
7+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
3 reps
40%
50%
60%
65%
2
Long Pause Bench Press
3
3 reps
62.5%
3
Front Squat (Barbell)
3
3 reps
55%
4
Shoulder Press (Machine)
2
7+ reps
RPE 8
5
Dip (Weighted)
1
7+ reps
RPE 8
6
Pull-Up (Weighted)
1
7+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7+ reps
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7+ reps
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7+ reps
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7+ reps
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7+ reps
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4
1
5 reps
3 reps
1 reps
2 reps
5 reps
8 reps
40%
50%
60%
65%
82%
52%
2
Long Pause Bench Press
3
3 reps
90%
3
Front Squat (Barbell)
3
3 reps
80%
4
Shoulder Press (Machine)
2
7+ reps
RPE 10
5
Dip (Weighted)
1
7+ reps
RPE 10
6
Pull-Up (Weighted)
1
7+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4
1
5 reps
3 reps
1 reps
2 reps
4 reps
8 reps
40%
50%
60%
65%
85%
55%
2
Long Pause Bench Press
3
4 reps
90%
3
Front Squat (Barbell)
3
4 reps
80%
4
Shoulder Press (Machine)
2
7+ reps
RPE 10
5
Dip (Weighted)
1
7+ reps
RPE 10
6
Pull-Up (Weighted)
1
7+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
1
5 reps
3 reps
1 reps
2 reps
3 reps
8 reps
40%
50%
60%
65%
88%
58%
2
Long Pause Bench Press
3
3 reps
92.5%
3
Front Squat (Barbell)
3
3 reps
85%
4
Shoulder Press (Machine)
2
7+ reps
RPE 10
5
Dip (Weighted)
1
7+ reps
RPE 10
6
Pull-Up (Weighted)
1
7+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
3 reps
40%
50%
60%
65%
2
Long Pause Bench Press
3
3 reps
62.5%
3
Front Squat (Barbell)
3
3 reps
55%
4
Shoulder Press (Machine)
2
7+ reps
RPE 8
5
Dip (Weighted)
1
7+ reps
RPE 8
6
Pull-Up (Weighted)
1
7+ reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7+ reps
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7+ reps
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7+ reps
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7+ reps
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Single Arm Rear Delt Cable Fly
2
7+ reps
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
40%
50%
60%
80%
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
4 reps
40%
50%
60%
88%
3
Barbell Row
1
7+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
7+ reps
RPE 10
5
Good Morning
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
40%
50%
60%
80%
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
4 reps
40%
50%
60%
88%
3
Barbell Row
1
7+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
7+ reps
RPE 10
5
Good Morning
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
4 reps
40%
50%
60%
85%
2
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
3 reps
40%
50%
60%
90%
3
Barbell Row
1
7+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
7+ reps
RPE 10
5
Good Morning
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
4 reps
40%
50%
60%
65%
2
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
3 reps
40%
50%
60%
65%
3
Barbell Row
1
7+ reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
7+ reps
RPE 8
5
Good Morning
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Reverse Pec Deck
1
1
3
6+ reps
4+ reps
7+ reps
RPE 6
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Hammer Curl
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
7+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Reverse Pec Deck
1
1
3
6+ reps
4+ reps
7+ reps
RPE 6
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Hammer Curl
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
7+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Reverse Pec Deck
1
1
3
6+ reps
4+ reps
7+ reps
RPE 6
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Hammer Curl
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
7+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Reverse Pec Deck
1
1
3
6+ reps
4+ reps
7+ reps
RPE 6
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Hammer Curl
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
7+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Reverse Pec Deck
1
1
3
6+ reps
4+ reps
7+ reps
RPE 6
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Hammer Curl
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
7+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
4 reps
40%
50%
60%
80%
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
40%
50%
60%
85%
3
Barbell Row
1
7+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
7+ reps
RPE 10
5
Good Morning
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
40%
50%
60%
80%
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
4 reps
40%
50%
60%
88%
3
Barbell Row
1
7+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
7+ reps
RPE 10
5
Good Morning
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
4 reps
40%
50%
60%
85%
2
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
3 reps
40%
50%
60%
90%
3
Barbell Row
1
7+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
7+ reps
RPE 10
5
Good Morning
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
4 reps
40%
50%
60%
65%
2
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
3 reps
40%
50%
60%
65%
3
Barbell Row
1
7+ reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
7+ reps
RPE 8
5
Good Morning
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Reverse Pec Deck
1
1
3
6+ reps
4+ reps
7+ reps
RPE 6
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Hammer Curl
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
7+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Reverse Pec Deck
1
1
3
6+ reps
4+ reps
7+ reps
RPE 6
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Hammer Curl
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
7+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Reverse Pec Deck
1
1
3
6+ reps
4+ reps
7+ reps
RPE 6
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Hammer Curl
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
7+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Reverse Pec Deck
1
1
3
6+ reps
4+ reps
7+ reps
RPE 6
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Hammer Curl
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
7+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Reverse Pec Deck
1
1
3
6+ reps
4+ reps
7+ reps
RPE 6
RPE 8
RPE 10
6
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Hammer Curl
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
7+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
4
5 reps
3 reps
1 reps
6 reps
40%
50%
60%
75%
2
Squat (Low Bar)
4
1
4 reps
8 reps
83%
53%
3
Leg Extension
1
7+ reps
RPE 10
4
Good Morning
1
7+ reps
RPE 10
5
Abs Crunch (Machine)
2
7+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
4
5 reps
3 reps
1 reps
6 reps
40%
50%
60%
75%
2
Squat (Low Bar)
4
1
4 reps
8 reps
83%
53%
3
Leg Extension
1
7+ reps
RPE 10
4
Good Morning
1
7+ reps
RPE 10
5
Abs Crunch (Machine)
2
7+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
4
5 reps
3 reps
1 reps
5 reps
40%
50%
60%
80%
2
Squat (Low Bar)
3
1
4 reps
8 reps
87%
57%
3
Leg Extension
1
7+ reps
RPE 10
4
Good Morning
1
7+ reps
RPE 10
5
Abs Crunch (Machine)
2
7+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
40%
50%
60%
65%
2
Squat (Low Bar)
3
4 reps
65%
3
Leg Extension
1
7+ reps
RPE 8
4
Good Morning
1
7+ reps
RPE 8
5
Abs Crunch (Machine)
2
7+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
7+ reps
5+ reps
8+ reps
RPE 6
RPE 7
RPE 10
2
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Leg Extension
1
4
5+ reps
7+ reps
RPE 7.5
RPE 10
4
abductor chair
2
AMRAP
RPE 10
5
Lying Leg Curl
1
1
1
3
5+ reps
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 8
RPE 10
6
Romanian Deadlift (Barbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Hip Abductor (Machine)
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
7+ reps
5+ reps
8+ reps
RPE 6
RPE 7
RPE 10
2
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Leg Extension
1
4
5+ reps
7+ reps
RPE 7.5
RPE 10
4
abductor chair
2
AMRAP
RPE 10
5
Lying Leg Curl
1
1
1
3
5+ reps
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 8
RPE 10
6
Romanian Deadlift (Barbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Hip Abductor (Machine)
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
7+ reps
5+ reps
8+ reps
RPE 6
RPE 7
RPE 10
2
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Leg Extension
1
4
5+ reps
7+ reps
RPE 7.5
RPE 10
4
abductor chair
2
AMRAP
RPE 10
5
Lying Leg Curl
1
1
1
3
5+ reps
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 8
RPE 10
6
Romanian Deadlift (Barbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Hip Abductor (Machine)
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
7+ reps
5+ reps
8+ reps
RPE 6
RPE 7
RPE 10
2
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Leg Extension
1
4
5+ reps
7+ reps
RPE 7.5
RPE 10
4
abductor chair
2
AMRAP
RPE 10
5
Lying Leg Curl
1
1
1
3
5+ reps
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 8
RPE 10
6
Romanian Deadlift (Barbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Hip Abductor (Machine)
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
7+ reps
5+ reps
8+ reps
RPE 6
RPE 7
RPE 10
2
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Leg Extension
1
4
5+ reps
7+ reps
RPE 7.5
RPE 10
4
abductor chair
2
AMRAP
RPE 10
5
Lying Leg Curl
1
1
1
3
5+ reps
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 8
RPE 10
6
Romanian Deadlift (Barbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Hip Abductor (Machine)
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
4
5 reps
3 reps
1 reps
5 reps
40%
50%
60%
75%
2
Squat (Low Bar)
4
1
5 reps
8 reps
80%
50%
3
Leg Extension
1
7+ reps
RPE 10
4
Good Morning
1
7+ reps
RPE 10
5
Abs Crunch (Machine)
2
7+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
4
5 reps
3 reps
1 reps
6 reps
40%
50%
60%
75%
2
Squat (Low Bar)
4
1
4 reps
8 reps
83%
53%
3
Leg Extension
1
7+ reps
RPE 10
4
Good Morning
1
7+ reps
RPE 10
5
Abs Crunch (Machine)
2
7+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
4
5 reps
3 reps
1 reps
5 reps
40%
50%
60%
80%
2
Squat (Low Bar)
3
1
4 reps
8 reps
87%
57%
3
Leg Extension
1
7+ reps
RPE 10
4
Good Morning
1
7+ reps
RPE 10
5
Abs Crunch (Machine)
2
7+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
40%
50%
60%
65%
2
Squat (Low Bar)
3
4 reps
65%
3
Leg Extension
1
7+ reps
RPE 8
4
Good Morning
1
7+ reps
RPE 8
5
Abs Crunch (Machine)
2
7+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
7+ reps
5+ reps
8+ reps
RPE 6
RPE 7
RPE 10
2
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Leg Extension
1
4
5+ reps
7+ reps
RPE 7.5
RPE 10
4
abductor chair
2
AMRAP
RPE 10
5
Lying Leg Curl
1
1
1
3
5+ reps
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 8
RPE 10
6
Romanian Deadlift (Barbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Hip Abductor (Machine)
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
7+ reps
5+ reps
8+ reps
RPE 6
RPE 7
RPE 10
2
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Leg Extension
1
4
5+ reps
7+ reps
RPE 7.5
RPE 10
4
abductor chair
2
AMRAP
RPE 10
5
Lying Leg Curl
1
1
1
3
5+ reps
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 8
RPE 10
6
Romanian Deadlift (Barbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Hip Abductor (Machine)
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
7+ reps
5+ reps
8+ reps
RPE 6
RPE 7
RPE 10
2
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Leg Extension
1
4
5+ reps
7+ reps
RPE 7.5
RPE 10
4
abductor chair
2
AMRAP
RPE 10
5
Lying Leg Curl
1
1
1
3
5+ reps
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 8
RPE 10
6
Romanian Deadlift (Barbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Hip Abductor (Machine)
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
7+ reps
5+ reps
8+ reps
RPE 6
RPE 7
RPE 10
2
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Leg Extension
1
4
5+ reps
7+ reps
RPE 7.5
RPE 10
4
abductor chair
2
AMRAP
RPE 10
5
Lying Leg Curl
1
1
1
3
5+ reps
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 8
RPE 10
6
Romanian Deadlift (Barbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Hip Abductor (Machine)
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
7+ reps
5+ reps
8+ reps
RPE 6
RPE 7
RPE 10
2
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Leg Extension
1
4
5+ reps
7+ reps
RPE 7.5
RPE 10
4
abductor chair
2
AMRAP
RPE 10
5
Lying Leg Curl
1
1
1
3
5+ reps
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 8
RPE 10
6
Romanian Deadlift (Barbell)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Hip Abductor (Machine)
2
AMRAP
RPE 10
8
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
4
5 reps
3 reps
1 reps
4 reps
40%
50%
60%
85%
2
Deadlift (Paused)
3
4 reps
90%
3
Lying Leg Curl
1
7+ reps
RPE 10
4
Seated Row (Cable)
1
7+ reps
RPE 10
5
Lateral Raise (Machine)
2
7+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
4
5 reps
3 reps
1 reps
4 reps
40%
50%
60%
85%
2
Deadlift (Paused)
3
4 reps
90%
3
Lying Leg Curl
1
7+ reps
RPE 10
4
Seated Row (Cable)
1
7+ reps
RPE 10
5
Lateral Raise (Machine)
2
7+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
4
5 reps
3 reps
1 reps
3 reps
40%
50%
60%
87.5%
2
Deadlift (Paused)
3
3 reps
92.5%
3
Lying Leg Curl
1
7+ reps
RPE 10
4
Seated Row (Cable)
1
7+ reps
RPE 10
5
Lateral Raise (Machine)
2
7+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
3
5 reps
3 reps
1 reps
3 reps
40%
50%
60%
65%
2
Deadlift (Paused)
3
3 reps
60%
3
Lying Leg Curl
1
7+ reps
RPE 8
4
Seated Row (Cable)
1
7+ reps
RPE 8
5
Lateral Raise (Machine)
2
7+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Lat Pulldown
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Seated Row (Cable)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Dumbbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
2
2
5+ reps
7+ reps
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Lat Pulldown
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Seated Row (Cable)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Dumbbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
2
2
5+ reps
7+ reps
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Lat Pulldown
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Seated Row (Cable)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Dumbbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
2
2
5+ reps
7+ reps
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Lat Pulldown
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Seated Row (Cable)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Dumbbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
2
2
5+ reps
7+ reps
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Lat Pulldown
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Seated Row (Cable)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Dumbbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
2
2
5+ reps
7+ reps
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
4
5 reps
3 reps
1 reps
3 reps
40%
50%
60%
85%
2
Deadlift (Paused)
3
3 reps
90%
3
Lying Leg Curl
1
7+ reps
RPE 10
4
Seated Row (Cable)
1
7+ reps
RPE 10
5
Lateral Raise (Machine)
2
7+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
4
5 reps
3 reps
1 reps
4 reps
40%
50%
60%
85%
2
Deadlift (Paused)
3
4 reps
90%
3
Lying Leg Curl
1
7+ reps
RPE 10
4
Seated Row (Cable)
1
7+ reps
RPE 10
5
Lateral Raise (Machine)
2
7+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
4
5 reps
3 reps
1 reps
3 reps
40%
50%
60%
87.5%
2
Deadlift (Paused)
3
3 reps
92.5%
3
Lying Leg Curl
1
7+ reps
RPE 10
4
Seated Row (Cable)
1
7+ reps
RPE 10
5
Lateral Raise (Machine)
2
7+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
3
5 reps
3 reps
1 reps
3 reps
40%
50%
60%
65%
2
Deadlift (Paused)
3
3 reps
60%
3
Lying Leg Curl
1
7+ reps
RPE 8
4
Seated Row (Cable)
1
7+ reps
RPE 8
5
Lateral Raise (Machine)
2
7+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Lat Pulldown
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Seated Row (Cable)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Dumbbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
2
2
5+ reps
7+ reps
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Lat Pulldown
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Seated Row (Cable)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Dumbbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
2
2
5+ reps
7+ reps
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Lat Pulldown
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Seated Row (Cable)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Dumbbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
2
2
5+ reps
7+ reps
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Lat Pulldown
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Seated Row (Cable)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Dumbbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
2
2
5+ reps
7+ reps
RPE 7.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Lat Pulldown
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Seated Row (Cable)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
Dumbbell Row
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
2
2
5+ reps
7+ reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
65%
2
Bench Press (Barbell)
3
5 reps
60%
3
Deadlift (Barbell)
2
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
65%
2
Bench Press (Barbell)
3
5 reps
60%
3
Deadlift (Barbell)
2
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
65%
2
Bench Press (Barbell)
3
5 reps
60%
3
Deadlift (Barbell)
2
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
65%
70%
92.5%
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
60%
70%
90%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
60%
75%
95%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Deadlift (Barbell)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 9
3
Lying Leg Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Hip Abductor (Machine)
1
2
5+ reps
7+ reps
RPE 8
RPE 10
5
abductor chair
2
7+ reps
RPE 10
6
Leg Extension
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Abs Crunch (Machine)
2
7+ reps
RPE 10
8
Farmer's Walk (Weighted)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Deadlift (Barbell)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 9
3
Lying Leg Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Hip Abductor (Machine)
1
2
5+ reps
7+ reps
RPE 8
RPE 10
5
abductor chair
2
7+ reps
RPE 10
6
Leg Extension
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Abs Crunch (Machine)
2
7+ reps
RPE 10
8
Farmer's Walk (Weighted)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Deadlift (Barbell)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 9
3
Lying Leg Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Hip Abductor (Machine)
1
2
5+ reps
7+ reps
RPE 8
RPE 10
5
abductor chair
2
7+ reps
RPE 10
6
Leg Extension
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Abs Crunch (Machine)
2
7+ reps
RPE 10
8
Farmer's Walk (Weighted)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Deadlift (Barbell)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 9
3
Lying Leg Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Hip Abductor (Machine)
1
2
5+ reps
7+ reps
RPE 8
RPE 10
5
abductor chair
2
7+ reps
RPE 10
6
Leg Extension
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Abs Crunch (Machine)
2
7+ reps
RPE 10
8
Farmer's Walk (Weighted)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Deadlift (Barbell)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 9
3
Lying Leg Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Hip Abductor (Machine)
1
2
5+ reps
7+ reps
RPE 8
RPE 10
5
abductor chair
2
7+ reps
RPE 10
6
Leg Extension
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Abs Crunch (Machine)
2
7+ reps
RPE 10
8
Farmer's Walk (Weighted)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
65%
2
Bench Press (Barbell)
3
5 reps
60%
3
Deadlift (Barbell)
2
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
65%
2
Bench Press (Barbell)
3
5 reps
60%
3
Deadlift (Barbell)
2
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
65%
2
Bench Press (Barbell)
3
5 reps
60%
3
Deadlift (Barbell)
2
3 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
65%
70%
92.5%
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
60%
70%
90%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
60%
75%
95%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Deadlift (Barbell)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 9
3
Lying Leg Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Hip Abductor (Machine)
1
2
5+ reps
7+ reps
RPE 8
RPE 10
5
abductor chair
2
7+ reps
RPE 10
6
Leg Extension
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Abs Crunch (Machine)
2
7+ reps
RPE 10
8
Farmer's Walk (Weighted)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Deadlift (Barbell)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 9
3
Lying Leg Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Hip Abductor (Machine)
1
2
5+ reps
7+ reps
RPE 8
RPE 10
5
abductor chair
2
7+ reps
RPE 10
6
Leg Extension
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Abs Crunch (Machine)
2
7+ reps
RPE 10
8
Farmer's Walk (Weighted)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Deadlift (Barbell)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 9
3
Lying Leg Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Hip Abductor (Machine)
1
2
5+ reps
7+ reps
RPE 8
RPE 10
5
abductor chair
2
7+ reps
RPE 10
6
Leg Extension
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Abs Crunch (Machine)
2
7+ reps
RPE 10
8
Farmer's Walk (Weighted)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Deadlift (Barbell)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 9
3
Lying Leg Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Hip Abductor (Machine)
1
2
5+ reps
7+ reps
RPE 8
RPE 10
5
abductor chair
2
7+ reps
RPE 10
6
Leg Extension
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Abs Crunch (Machine)
2
7+ reps
RPE 10
8
Farmer's Walk (Weighted)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Deadlift (Barbell)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 8
RPE 9
3
Lying Leg Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Hip Abductor (Machine)
1
2
5+ reps
7+ reps
RPE 8
RPE 10
5
abductor chair
2
7+ reps
RPE 10
6
Leg Extension
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Abs Crunch (Machine)
2
7+ reps
RPE 10
8
Farmer's Walk (Weighted)
3
20 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
1 Set
5 Reps
3 Reps
1 Reps
2 Reps
4 Reps
8 Reps
40%
50%
60%
65%
85%
55%
2
Long Pause Bench Press
3 Sets
4 Reps
90%
3
Front Squat (Barbell)
3 Sets
4 Reps
80%
4
Shoulder Press (Machine)
2 Sets
7+ Reps
@10
5
Dip (Weighted)
1 Set
7+ Reps
@10
6
Pull-Up (Weighted)
1 Set
7+ Reps
@10
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
5 Reps
40%
50%
60%
80%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
4 Reps
40%
50%
60%
88%
3
Barbell Row
1 Set
7+ Reps
@10
4
Tricep Rope Push Down (Cable)
2 Sets
7+ Reps
@10
5
Good Morning
2 Sets
8 Reps
@6
Day 3
1
Larsen Press (Barbell)
1 Set
1 Set
1 Set
4 Sets
5 Reps
3 Reps
1 Reps
6 Reps
40%
50%
60%
75%
2
Squat (Low Bar)
4 Sets
1 Set
4 Reps
8 Reps
83%
53%
3
Leg Extension
1 Set
7+ Reps
@10
4
Good Morning
1 Set
7+ Reps
@10
5
Abs Crunch (Machine)
2 Sets
7+ Reps
@10
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4 Sets
5 Reps
3 Reps
1 Reps
4 Reps
40%
50%
60%
85%
2
Deadlift (Paused)
3 Sets
4 Reps
90%
3
Lying Leg Curl
1 Set
7+ Reps
@10
4
Seated Row (Cable)
1 Set
7+ Reps
@10
5
Lateral Raise (Machine)
2 Sets
7+ Reps
@10
Day 5
1
Squat (Low Bar)
3 Sets
5 Reps
65%
2
Bench Press (Barbell)
3 Sets
5 Reps
60%
3
Deadlift (Barbell)
2 Sets
3 Reps
70%