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Power

by Lily B.
1 athletes joined

Program Description

To build strength and muscle.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 23, 2024 11:12
  • Last Edited
    Jun 18, 2025 12:25

Summary

Unleash your strength with the 13-week Power program, designed for dedicated lifters looking to elevate their training. Comprising five days of intense workouts each week, this program focuses on compound movements like the bench press and deadlift, ensuring you build muscle and power efficiently. With a mix of barbell, machine, and cable exercises, you'll target all major muscle groups while improving your overall performance. Get ready to push your limits and achieve your fitness goals!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Leg Press
4
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
5
Back Extension (Weighted)
4
15 reps
RPE 8
6
Standing Calf Raise
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 10
2
Overhead Press (Barbell)
4
AMRAP
RPE 10
3
Cable Press Around
4
10-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-12 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Stiff Leg Deadlift
4
6-8 reps
RPE 10
3
Seated Row (Cable)
4
8-10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
3
10-12 reps
10-12 reps
RPE 8
RPE 8
5
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
95%
2
Spoto Press
4
5-7 reps
RPE 8.5
3
Pendlay Row
4
4-6 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-12 reps
RPE 8
5
Leg Extension
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
45%
2
Bench Press (Barbell)
4
3 reps
90%
3
Hack Squat
4
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
6
Standing Pullover (Cable)
4
8-10 reps
RPE 8
Week 1
1 / 13 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@10
2
Overhead Press (Barbell)
4 Sets
AMRAP
@10
3
Cable Press Around
4 Sets
10-12 Reps
@8
4
Lateral Raise (Cable)
4 Sets
10-12 Reps
@8
5
Bicep Curl (Machine)
3 Sets
10-12 Reps
@8
6
Hammer Curl
3 Sets
8-10 Reps
@8
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
80%
2
Leg Press
4 Sets
5-7 Reps
@10
3
Lat Pulldown
4 Sets
8-10 Reps
@8
4
Rear Delt Fly (Cable)
4 Sets
10-12 Reps
@6
5
Back Extension (Weighted)
4 Sets
15 Reps
@8
6
Standing Calf Raise
4 Sets
15-20 Reps
@10
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Stiff Leg Deadlift
4 Sets
6-8 Reps
@10
3
Seated Row (Cable)
4 Sets
8-10 Reps
@8
4
Overhead Tricep Extension (Cable)
1 Set
3 Sets
10-12 Reps
10-12 Reps
@8
@8
5
Lat Pulldown (Close Grip)
4 Sets
8-10 Reps
@8
6
Rear Delt Fly (Machine)
4 Sets
8-10 Reps
@8
Day 4
1
Deadlift (Barbell)
6 Sets
2 Reps
95%
2
Spoto Press
4 Sets
5-7 Reps
@8.5
3
Pendlay Row
4 Sets
4-6 Reps
@10
4
Skull Crusher (Barbell)
4 Sets
10-12 Reps
@8
5
Leg Extension
4 Sets
12-15 Reps
@8
6
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@8
Day 5
1
Squat (Paused)
4 Sets
5 Reps
45%
2
Bench Press (Barbell)
4 Sets
3 Reps
90%
3
Hack Squat
4 Sets
8-10 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
10-12 Reps
@8
5
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@10
6
Standing Pullover (Cable)
4 Sets
8-10 Reps
@8