Program Description
Utilities revere pyramids to build strength, size, and endurance. The high reps create a mental fortitude that is a benefit in itself. This program will not be easy, but you will get results. A deload is recommended after the fourth week.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJul 06, 2024 02:21
- Last EditedJun 18, 2025 07:49

Summary
Unlock your strength potential with the Full Power program, an 8-week journey designed for serious lifters. Training three days a week, you'll engage in a mix of barbell and machine exercises, including squats, bench presses, and weighted dips, focusing on compound movements that build muscle and power. Each session is structured to push your limits with varying intensities, ensuring progressive overload and optimal gains. Get ready to transform your physique and elevate your performance!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8
RPE 7
4
Leg Curl
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
Leg Extension
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8
RPE 7
4
Leg Curl
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
Leg Extension
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8
RPE 7
4
Leg Curl
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
Leg Extension
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8
RPE 7
4
Leg Curl
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
Leg Extension
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8
RPE 7
4
Leg Curl
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
Leg Extension
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8
RPE 7
4
Leg Curl
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
Leg Extension
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8
RPE 7
4
Leg Curl
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
Leg Extension
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Bench Press (Close Grip)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Farmer's Walk (Weighted)
1
1
1
10 secs
20 secs
40 secs
RPE 9
RPE 8
RPE 7
4
Leg Curl
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
Leg Extension
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
4
Hammer Curl
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
French Press
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
4
Hammer Curl
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
French Press
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
4
Hammer Curl
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
French Press
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
4
Hammer Curl
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
French Press
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
4
Hammer Curl
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
French Press
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
4
Hammer Curl
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
French Press
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
4
Hammer Curl
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
French Press
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Dip (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
4
Hammer Curl
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
French Press
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Bent Over Row (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
4
Pull-Up (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
Back Extension (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Bent Over Row (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
4
Pull-Up (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
Back Extension (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Bent Over Row (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
4
Pull-Up (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
Back Extension (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Bent Over Row (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
4
Pull-Up (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
Back Extension (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Bent Over Row (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
4
Pull-Up (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
Back Extension (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Bent Over Row (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
4
Pull-Up (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
Back Extension (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Bent Over Row (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
4
Pull-Up (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
Back Extension (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
3
Bent Over Row (Barbell)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
4
Pull-Up (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
5
Back Extension (Weighted)
1
1
1
4-6 reps
10-12 reps
15-20 reps
RPE 9
RPE 8
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Bench Press (Close Grip)1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Farmer's Walk (Weighted)1 Set
1 Set
1 Set
10 secs
20 secs
40 secs
@9
@8
@7
4
Leg Curl1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Leg Extension1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Dip (Weighted)1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Hammer Curl1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
French Press1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
Day 3
1
Deadlift (Barbell)1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
2
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
3
Bent Over Row (Barbell)1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
4
Pull-Up (Weighted)1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7
5
Back Extension (Weighted)1 Set
1 Set
1 Set
4-6 Reps
10-12 Reps
15-20 Reps
@9
@8
@7