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M. Vena 2.0 (singles from block 4) public

by Peeter P.

Program Description

To build a 1 rep max strength for a powerlifting meet, inspired by Matt Vena's free 4-week intermediate program called "Matt Vena Intermediate Powerlifting Program" on Boostcamp. If you have any questions, check Matt Vena's description under his program. Week 13-15 are incomplete, because they are meant for deloads only if necessary. Think of your own percentages, reps, and sets there, but the excercises should remain the same. Once you hit maximum rep range on an accessory, increase the weight next time (for example, hitting 12 reps on biceps hammer, increase the weight next time)

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 04, 2025 02:59
  • Last Edited
    May 04, 2025 09:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
73%
2
Tempo Squat (Barbell)
3
2 reps
70%
3
Larsen Press (Barbell)
3
6 reps
66%
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 7-8
5
Hammer Curl
4
6-12 reps
RPE 7-8
6
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
73%
2
Tempo Squat (Barbell)
3
3 reps
70%
3
Larsen Press (Barbell)
3
7 reps
66%
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-9
5
Hammer Curl
4
6-12 reps
RPE 8-9
6
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
73%
2
Tempo Squat (Barbell)
3
4 reps
70%
3
Larsen Press (Barbell)
3
8 reps
66%
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9-10
5
Hammer Curl
4
6-12 reps
RPE 9-10
6
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
76%
2
Tempo Squat (Barbell)
3
2 reps
73%
3
Larsen Press (Barbell)
3
6 reps
69%
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 7-8
5
Hammer Curl
4
6-12 reps
RPE 7-8
6
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
76%
2
Tempo Squat (Barbell)
3
3 reps
73%
3
Larsen Press (Barbell)
3
7 reps
69%
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-9
5
Hammer Curl
4
6-12 reps
RPE 8-9
6
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
76%
2
Tempo Squat (Barbell)
3
4 reps
73%
3
Larsen Press (Barbell)
3
8 reps
69%
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9-10
5
Hammer Curl
4
6-12 reps
RPE 9-10
6
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
79%
2
Tempo Squat (Barbell)
3
2 reps
76%
3
Larsen Press (Barbell)
3
6 reps
72%
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 7-8
5
Hammer Curl
4
6-12 reps
RPE 7-8
6
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
79%
2
Tempo Squat (Barbell)
3
3 reps
76%
3
Larsen Press (Barbell)
3
7 reps
72%
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-9
5
Hammer Curl
4
6-12 reps
RPE 8-9
6
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
79%
2
Tempo Squat (Barbell)
3
4 reps
76%
3
Larsen Press (Barbell)
3
8 reps
72%
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9-10
5
Hammer Curl
4
6-12 reps
RPE 9-10
6
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Low Bar)
3
4 reps
81%
3
Tempo Squat (Barbell)
3
2 reps
78%
4
Larsen Press (Barbell)
5
6 reps
75%
5
Hammer Curl
4
6-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Low Bar)
3
4 reps
83%
3
Tempo Squat (Barbell)
3
2 reps
80%
4
Larsen Press (Barbell)
5
6 reps
78%
5
Hammer Curl
4
6-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
70%
2
Bench Press (Barbell)
5
2 reps
75%
3
Deadlift (Barbell)
3
2 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
4 reps
66%
2
Tempo Squat (Barbell)
2
2 reps
63%
3
Larsen Press (Barbell)
2
6 reps
62.5%
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 5-6
5
Hammer Curl
4
6-12 reps
RPE 5-6
6
Plank
2
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
79%
2
Tempo Squat (Barbell)
3
2 reps
76%
3
Larsen Press (Barbell)
3
6 reps
72%
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 7-8
5
Hammer Curl
4
6-12 reps
RPE 7-8
6
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
81%
2
Tempo Squat (Barbell)
3
2 reps
78%
3
Larsen Press (Barbell)
5
6 reps
75%
4
Hammer Curl
4
6-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 7-8
4
Seated Row (Cable)
3
6-12 reps
RPE 7-8
5
Seated Hamstring Curl
3
6-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 7-8
7
Lat Pulldown
3
6-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
3 reps
90%
3
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 8-9
4
Seated Row (Cable)
3
6-12 reps
RPE 8-9
5
Seated Hamstring Curl
3
6-12 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 8-9
7
Lat Pulldown
3
6-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
4 reps
90%
3
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 9-10
4
Seated Row (Cable)
3
6-12 reps
RPE 9-10
5
Seated Hamstring Curl
3
6-12 reps
RPE 9-10
6
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 9-10
7
Lat Pulldown
3
6-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 7-8
4
Seated Row (Cable)
3
6-12 reps
RPE 7-8
5
Seated Hamstring Curl
3
6-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 7-8
7
Lat Pulldown
3
6-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
3 reps
90%
3
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 8-9
4
Seated Row (Cable)
3
6-12 reps
RPE 8-9
5
Seated Hamstring Curl
3
6-12 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 8-9
7
Lat Pulldown
3
6-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
4 reps
90%
3
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 9-10
4
Seated Row (Cable)
3
6-12 reps
RPE 9-10
5
Seated Hamstring Curl
3
6-12 reps
RPE 9-10
6
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 9-10
7
Lat Pulldown
3
6-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 7-8
4
Seated Row (Cable)
3
6-12 reps
RPE 7-8
5
Seated Hamstring Curl
3
6-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 7-8
7
Lat Pulldown
3
6-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
3 reps
90%
3
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 8-9
4
Seated Row (Cable)
3
6-12 reps
RPE 8-9
5
Seated Hamstring Curl
3
6-12 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 8-9
7
Lat Pulldown
3
6-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
4 reps
90%
3
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 9-10
4
Seated Row (Cable)
3
6-12 reps
RPE 9-10
5
Seated Hamstring Curl
3
6-12 reps
RPE 9-10
6
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 9-10
7
Lat Pulldown
3
6-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 8-9
4
Seated Hamstring Curl
3
6-12 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 9-10
4
Seated Hamstring Curl
3
6-12 reps
RPE 9-10
5
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
60%
2
Bench Press (Barbell)
3
2 reps
70%
3
Deadlift (Barbell)
2
2 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 7-8
4
Seated Row (Cable)
3
6-12 reps
RPE 7-8
5
Seated Hamstring Curl
3
6-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 7-8
7
Lat Pulldown
3
6-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 7-8
4
Seated Row (Cable)
3
6-12 reps
RPE 7-8
5
Seated Hamstring Curl
3
6-12 reps
RPE 7-8
6
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 7-8
7
Lat Pulldown
3
6-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
RPE 8-9
4
Seated Hamstring Curl
3
6-12 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
78%
2
Squat (Paused)
3
2 reps
74%
3
Bench Press (Barbell)
3
2 reps
78%
4
Long Pause Bench Press
3
2 reps
74%
5
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
78%
2
Squat (Paused)
3
3 reps
74%
3
Bench Press (Barbell)
3
3 reps
78%
4
Long Pause Bench Press
3
3 reps
74%
5
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
78%
2
Squat (Paused)
3
4 reps
74%
3
Bench Press (Barbell)
3
4 reps
78%
4
Long Pause Bench Press
3
4 reps
74%
5
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
81%
2
Squat (Paused)
3
2 reps
77%
3
Bench Press (Barbell)
3
2 reps
81%
4
Long Pause Bench Press
3
2 reps
77%
5
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
81%
2
Squat (Paused)
3
3 reps
77%
3
Bench Press (Barbell)
3
3 reps
81%
4
Long Pause Bench Press
3
3 reps
77%
5
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
81%
2
Squat (Paused)
3
4 reps
77%
3
Bench Press (Barbell)
3
4 reps
81%
4
Long Pause Bench Press
3
4 reps
77%
5
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
84%
2
Squat (Paused)
3
2 reps
80%
3
Bench Press (Barbell)
3
2 reps
84%
4
Long Pause Bench Press
3
2 reps
80%
5
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
84%
2
Squat (Paused)
3
3 reps
80%
3
Bench Press (Barbell)
3
3 reps
84%
4
Long Pause Bench Press
3
3 reps
80%
5
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
84%
2
Squat (Paused)
3
4 reps
80%
3
Bench Press (Barbell)
3
4 reps
84%
4
Long Pause Bench Press
3
4 reps
80%
5
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
2 reps
86%
3
Squat (Paused)
3
2 reps
82%
4
Bench Press (Barbell)
1
1 reps
RPE 8
5
Bench Press (Barbell)
3
2 reps
86%
6
Long Pause Bench Press
3
2 reps
82%
7
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
2 reps
88%
3
Squat (Paused)
3
2 reps
84%
4
Bench Press (Barbell)
1
1 reps
RPE 8
5
Bench Press (Barbell)
3
2 reps
88%
6
Long Pause Bench Press
3
2 reps
84%
7
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
81%
2
Squat (Paused)
3
2 reps
77%
3
Bench Press (Barbell)
3
2 reps
81%
4
Long Pause Bench Press
3
2 reps
77%
5
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
84%
2
Squat (Paused)
3
2 reps
80%
3
Bench Press (Barbell)
3
2 reps
84%
4
Long Pause Bench Press
3
2 reps
80%
5
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
86%
2
Squat (Paused)
3
2 reps
82%
3
Bench Press (Barbell)
3
2 reps
86%
4
Long Pause Bench Press
3
2 reps
82%
5
Tricep Rope Push Down (Cable)
4
6-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
78%
2
Deadlift (Paused)
2
2 reps
74%
3
Bench Press (Barbell)
3
4 reps
73%
4
Bench Press (Close Grip)
3
4 reps
71%
5
Hack Squat
3
4-8 reps
RPE 7-8
6
Tricep Extension (Cable)
4
6-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
78%
2
Deadlift (Paused)
2
3 reps
74%
3
Bench Press (Barbell)
3
5 reps
73%
4
Bench Press (Close Grip)
3
5 reps
71%
5
Hack Squat
3
4-8 reps
RPE 8-9
6
Tricep Extension (Cable)
4
6-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
78%
2
Deadlift (Paused)
2
4 reps
74%
3
Bench Press (Barbell)
3
6 reps
73%
4
Bench Press (Close Grip)
3
6 reps
71%
5
Hack Squat
3
4-8 reps
RPE 9-10
6
Tricep Extension (Cable)
4
6-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
81%
2
Deadlift (Paused)
2
2 reps
77%
3
Bench Press (Barbell)
3
4 reps
76%
4
Bench Press (Close Grip)
3
4 reps
74%
5
Hack Squat
3
4-8 reps
RPE 7-8
6
Tricep Extension (Cable)
4
6-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
81%
2
Deadlift (Paused)
2
3 reps
77%
3
Bench Press (Barbell)
3
5 reps
76%
4
Bench Press (Close Grip)
3
5 reps
74%
5
Hack Squat
3
4-8 reps
RPE 8-9
6
Tricep Extension (Cable)
4
6-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
81%
2
Deadlift (Paused)
2
4 reps
77%
3
Bench Press (Barbell)
3
6 reps
76%
4
Bench Press (Close Grip)
3
6 reps
74%
5
Hack Squat
3
4-8 reps
RPE 9-10
6
Tricep Extension (Cable)
4
6-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
84%
2
Deadlift (Paused)
2
2 reps
80%
3
Bench Press (Barbell)
3
4 reps
79%
4
Bench Press (Close Grip)
3
4 reps
77%
5
Hack Squat
3
4-8 reps
RPE 7-8
6
Tricep Extension (Cable)
4
6-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
84%
2
Deadlift (Paused)
2
3 reps
80%
3
Bench Press (Barbell)
3
5 reps
79%
4
Bench Press (Close Grip)
3
5 reps
77%
5
Hack Squat
3
4-8 reps
RPE 8-9
6
Tricep Extension (Cable)
4
6-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
84%
2
Deadlift (Paused)
2
4 reps
80%
3
Bench Press (Barbell)
3
6 reps
79%
4
Bench Press (Close Grip)
3
6 reps
77%
5
Hack Squat
3
4-8 reps
RPE 9-10
6
Tricep Extension (Cable)
4
6-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
2 reps
86%
3
Deadlift (Paused)
2
2 reps
82%
4
Bench Press (Barbell)
1
1 reps
RPE 6
5
Bench Press (Barbell)
3
4 reps
81%
6
Bench Press (Close Grip)
3
4 reps
79%
7
Tricep Extension (Cable)
4
6-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
2 reps
88%
3
Deadlift (Paused)
2
2 reps
84%
4
Bench Press (Barbell)
1
1 reps
RPE 6
5
Bench Press (Barbell)
3
4 reps
83%
6
Bench Press (Close Grip)
3
4 reps
81%
7
Tricep Extension (Cable)
4
6-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
81%
2
Deadlift (Paused)
2
2 reps
77%
3
Bench Press (Barbell)
3
4 reps
76%
4
Bench Press (Close Grip)
3
4 reps
74%
5
Hack Squat
3
4-8 reps
RPE 7-8
6
Tricep Extension (Cable)
4
6-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
84%
2
Deadlift (Paused)
2
2 reps
80%
3
Bench Press (Barbell)
3
4 reps
79%
4
Bench Press (Close Grip)
3
4 reps
77%
5
Hack Squat
3
4-8 reps
RPE 7-8
6
Tricep Extension (Cable)
4
6-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
2 reps
86%
3
Deadlift (Paused)
2
2 reps
82%
4
Bench Press (Barbell)
1
1 reps
RPE 6
5
Bench Press (Barbell)
3
4 reps
81%
6
Bench Press (Close Grip)
3
4 reps
79%
7
Tricep Extension (Cable)
4
6-12 reps
RPE 8-9
Week 1
1 / 15 Weeks
Day 1
1
Squat (Low Bar)
3 Sets
4 Reps
73%
2
Tempo Squat (Barbell)
3 Sets
2 Reps
70%
3
Larsen Press (Barbell)
3 Sets
6 Reps
66%
4
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@7-8
5
Hammer Curl
4 Sets
6-12 Reps
@7-8
6
Plank
3 Sets
0.5 mins
@8
Day 2
1
Tempo Bench Press
1 Set
1 Reps
@6
2
Tempo Bench Press
2 Sets
2 Reps
90%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
6-12 Reps
@7-8
4
Seated Row (Cable)
3 Sets
6-12 Reps
@7-8
5
Seated Hamstring Curl
3 Sets
6-12 Reps
@7-8
6
Tricep Rope Push Down (Cable)
4 Sets
6-12 Reps
@7-8
7
Lat Pulldown
3 Sets
6-12 Reps
@7-8
Day 3
1
Squat (Barbell)
3 Sets
2 Reps
78%
2
Squat (Paused)
3 Sets
2 Reps
74%
3
Bench Press (Barbell)
3 Sets
2 Reps
78%
4
Long Pause Bench Press
3 Sets
2 Reps
74%
5
Tricep Rope Push Down (Cable)
4 Sets
6-12 Reps
@7-8
Day 4
1
Deadlift (Barbell)
3 Sets
2 Reps
78%
2
Deadlift (Paused)
2 Sets
2 Reps
74%
3
Bench Press (Barbell)
3 Sets
4 Reps
73%
4
Bench Press (Close Grip)
3 Sets
4 Reps
71%
5
Hack Squat
3 Sets
4-8 Reps
@7-8
6
Tricep Extension (Cable)
4 Sets
6-12 Reps
@7-8