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BoostcampPNG

Elite Powerbuilding

by Ben Scola
1 athletes joined

Program Description

If you are a bitch then don’t do this

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jun 08, 2024 01:02
  • Last Edited
    Jun 18, 2025 07:50

Summary

Unleash your strength with the Elite Powerbuilding program, a comprehensive 12-week journey designed for serious lifters. Committing to six days a week, you'll blend heavy compound lifts with hypertrophy-focused exercises to maximize muscle growth and power. Each workout targets key muscle groups, ensuring balanced development and explosive strength gains. With detailed guidance on exercises like the paused bench press and deadlift, you'll push your limits and redefine your physique. Get ready to build muscle and power like never before!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Preacher Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Paused)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Skull Crusher
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Front Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
1 Reps
@6
@7
@8
@9
@10
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Skull Crusher
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Front Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10