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BoostcampPNG

POWERBUILDING BRASIL

by Paulo Henrique

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 18, 2025 01:19
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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
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
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
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
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
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
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
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
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
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
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
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
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
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
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
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
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
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
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
Chest Press (Machine)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
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%