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 EditedJul 06, 2024 02:44
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