logo
BoostcampPNG

Deats Powerbuilding

by Sean D.
1 athletes joined

Program Description

Power building

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 29, 2024 06:55
  • Last Edited
    Jun 18, 2025 11:59

Summary

Unleash your strength with the Deats Powerbuilding program, an 8-week journey designed for serious lifters looking to build muscle and increase power. Comprising 5 training days each week, this program focuses on heavy compound lifts and accessory work to maximize your gains. With a mix of barbell and bodyweight exercises, you'll tackle everything from bench presses to pull-ups, ensuring a comprehensive approach to upper body development. Get ready to push your limits and transform your physique!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
5
6-10 reps
RPE 9
4
Overhead Press (Barbell)
5
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
Chest Fly (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
5
6-10 reps
RPE 9
4
Overhead Press (Barbell)
5
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
Chest Fly (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
5
6-10 reps
RPE 9
4
Overhead Press (Barbell)
5
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
Chest Fly (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
5
6-10 reps
RPE 9
4
Overhead Press (Barbell)
5
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
Chest Fly (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
5
6-10 reps
RPE 9
4
Overhead Press (Barbell)
5
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
Chest Fly (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
5
6-10 reps
RPE 9
4
Overhead Press (Barbell)
5
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
Chest Fly (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
5
6-10 reps
RPE 9
4
Overhead Press (Barbell)
5
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
Chest Fly (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 9
3
Lat Pulldown
5
6-10 reps
RPE 9
4
Overhead Press (Barbell)
5
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
6
Skull Crusher
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
8
Dip (Bodyweight)
3
AMRAP
RPE 10
9
Chest Fly (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Hack Squat
3
6-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
3
15-25 reps
RPE 9
7
Glute Bridge (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Hack Squat
3
6-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
3
15-25 reps
RPE 9
7
Glute Bridge (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Hack Squat
3
6-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
3
15-25 reps
RPE 9
7
Glute Bridge (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Hack Squat
3
6-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
3
15-25 reps
RPE 9
7
Glute Bridge (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Hack Squat
3
6-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
3
15-25 reps
RPE 9
7
Glute Bridge (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Hack Squat
3
6-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
3
15-25 reps
RPE 9
7
Glute Bridge (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Hack Squat
3
6-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
3
15-25 reps
RPE 9
7
Glute Bridge (Barbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Hack Squat
3
6-10 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
3
15-25 reps
RPE 9
7
Glute Bridge (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Cable Front Raise
3
15-20 reps
RPE 9
8
Face Pull
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Cable Front Raise
3
15-20 reps
RPE 9
8
Face Pull
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Cable Front Raise
3
15-20 reps
RPE 9
8
Face Pull
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Cable Front Raise
3
15-20 reps
RPE 9
8
Face Pull
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Cable Front Raise
3
15-20 reps
RPE 9
8
Face Pull
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Cable Front Raise
3
15-20 reps
RPE 9
8
Face Pull
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Cable Front Raise
3
15-20 reps
RPE 9
8
Face Pull
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Cable Front Raise
3
15-20 reps
RPE 9
8
Face Pull
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 9
2
Deadlift (Barbell)
5
8-12 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Lying Leg Curl
3
15-20 reps
RPE 9
5
Leg Extension
3
15-20 reps
RPE 9
6
Standing Calf Raise
5
15-25 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 9
2
Deadlift (Barbell)
5
8-12 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Lying Leg Curl
3
15-20 reps
RPE 9
5
Leg Extension
3
15-20 reps
RPE 9
6
Standing Calf Raise
5
15-25 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 9
2
Deadlift (Barbell)
5
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Lying Leg Curl
3
15-20 reps
RPE 9
5
Leg Extension
3
15-20 reps
RPE 9
6
Standing Calf Raise
5
15-25 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 9
2
Deadlift (Barbell)
5
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Lying Leg Curl
3
15-20 reps
RPE 9
5
Leg Extension
3
15-20 reps
RPE 9
6
Standing Calf Raise
5
15-25 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 9
2
Deadlift (Barbell)
5
8-12 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Lying Leg Curl
3
15-20 reps
RPE 9
5
Leg Extension
3
15-20 reps
RPE 9
6
Standing Calf Raise
5
15-25 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 9
2
Deadlift (Barbell)
5
8-12 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Lying Leg Curl
3
15-20 reps
RPE 9
5
Leg Extension
3
15-20 reps
RPE 9
6
Standing Calf Raise
5
15-25 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 9
2
Deadlift (Barbell)
5
8-12 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Lying Leg Curl
3
15-20 reps
RPE 9
5
Leg Extension
3
15-20 reps
RPE 9
6
Standing Calf Raise
5
15-25 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6-10 reps
RPE 9
2
Deadlift (Barbell)
5
8-12 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Lying Leg Curl
3
15-20 reps
RPE 9
5
Leg Extension
3
15-20 reps
RPE 9
6
Standing Calf Raise
5
15-25 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Decline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Concentration Curl
3
8-12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
9
Skull crusher EZ Bar
3
8-12 reps
RPE 9
10
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Decline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Concentration Curl
3
8-12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
9
Skull crusher EZ Bar
3
8-12 reps
RPE 9
10
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Decline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Concentration Curl
3
8-12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
9
Skull crusher EZ Bar
3
8-12 reps
RPE 9
10
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Decline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Concentration Curl
3
8-12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
9
Skull crusher EZ Bar
3
8-12 reps
RPE 9
10
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Decline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Concentration Curl
3
8-12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
9
Skull crusher EZ Bar
3
8-12 reps
RPE 9
10
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Decline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Concentration Curl
3
8-12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
9
Skull crusher EZ Bar
3
8-12 reps
RPE 9
10
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Decline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Concentration Curl
3
8-12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
9
Skull crusher EZ Bar
3
8-12 reps
RPE 9
10
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Decline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 9
7
Concentration Curl
3
8-12 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 9
9
Skull crusher EZ Bar
3
8-12 reps
RPE 9
10
Bicep Curl (Cable)
3
15-20 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
5-8 Reps
@9
3
Lat Pulldown
5 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
5 Sets
3-5 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9
6
Skull Crusher
3 Sets
6-10 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
8
Dip (Bodyweight)
3 Sets
AMRAP
@10
9
Chest Fly (Cable)
3 Sets
AMRAP
@10
Day 4
1
Front Squat (Barbell)
5 Sets
6-10 Reps
@9
2
Deadlift (Barbell)
5 Sets
8-12 Reps
@9
3
Leg Press
3 Sets
10-15 Reps
@9
4
Lying Leg Curl
3 Sets
15-20 Reps
@9
5
Leg Extension
3 Sets
15-20 Reps
@9
6
Standing Calf Raise
5 Sets
15-25 Reps
@9
7
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
Day 3
1
Pendlay Row
5 Sets
3-5 Reps
@9
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Cable Front Raise
3 Sets
15-20 Reps
@9
8
Face Pull
3 Sets
15-20 Reps
@9
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
@9
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
6
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@9
7
Concentration Curl
3 Sets
8-12 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@9
9
Skull crusher EZ Bar
3 Sets
8-12 Reps
@9
10
Bicep Curl (Cable)
3 Sets
15-20 Reps
@9
Day 2
1
Squat (Barbell)
5 Sets
3-5 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Hack Squat
3 Sets
6-10 Reps
@9
4
Leg Curl
3 Sets
8-12 Reps
@9
5
Leg Extension
3 Sets
8-12 Reps
@9
6
Seated Calf Raise
3 Sets
15-25 Reps
@9
7
Glute Bridge (Barbell)
3 Sets
AMRAP
@10