5.0
(1 rating)
Program Description
Norwegian 4-Day Powerlifting Program (12 Weeks) High-frequency program inspired by Dietmar Wolf and the Norwegian IPF team. Squat and bench are trained 4× per week (with competition lifts + variations), deadlift 2–3× per week (1 heavy, 1–2 light/variant). The program runs in 3 phases: Phase 1 (Weeks 1–4, Volume): Build base with 65–75% loads, 4–6 reps, high frequency, moderate assistance. Phase 2 (Weeks 5–8, Intensification): Wave loading, alternating lighter and heavier weeks. Loads climb to ~85–90%, assistance volume reduced. Phase 3 (Weeks 9–12, Peaking): High intensity (85–95%), lower volume, focus on competition lifts. Week 11 taper, Week 12 PR test/competition.
Program Overview
- LevelAdvanced
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout150 minutes
- CreatedOct 12, 2025 08:37
- Last EditedOct 28, 2025 01:33
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.7%
Glutes
14%
Hamstrings
12.3%
Triceps
8.7%
Chest
8.5%
Front Delts
7.9%
Upper Back
6.4%
Lower Back
4.8%
Middle Delts
4.8%
Abs
4.5%
Biceps
3.7%
Adductors
3.6%
Lats
3.3%
Rear Delts
1.2%
Forearms
0.5%
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4.8 Stars with 10, 000+ Ratings
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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
Squat (Paused)
1
1
5
7 reps
6 reps
5 reps
45%
50%
52.5%
2
Bench Press (Paused)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
40%
55%
65%
70%
3
Deficit Deadlift (Barbell)
1
1
1
3
8 reps
6 reps
5 reps
5 reps
40%
45%
50%
55%
4
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
5
7 reps
6 reps
5 reps
45%
50%
55%
2
Bench Press (Paused)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
40%
55%
65%
75%
3
Deficit Deadlift (Barbell)
1
1
1
3
8 reps
6 reps
5 reps
5 reps
40%
45%
50%
57.5%
4
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
5
7 reps
6 reps
5 reps
45%
50%
57.5%
2
Bench Press (Paused)
1
1
1
4
6 reps
6 reps
4 reps
3 reps
40%
55%
72.5%
80%
3
Deficit Deadlift (Barbell)
1
1
1
3
6 reps
6 reps
5 reps
4 reps
40%
45%
55%
60%
4
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
5
7 reps
6 reps
5 reps
45%
50%
60%
2
Bench Press (Paused)
1
1
1
1
4
6 reps
6 reps
4 reps
3 reps
3 reps
40%
55%
72.5%
78%
85%
3
Deficit Deadlift (Barbell)
1
1
1
3
6 reps
6 reps
5 reps
4 reps
40%
45%
55%
62.5%
4
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
5
6 reps
6 reps
5 reps
45%
50%
52.5%
2
Bench Press (Paused)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
40%
55%
65%
70%
3
Deficit Deadlift (Barbell)
1
1
1
3
6 reps
6 reps
5 reps
5 reps
40%
45%
50%
55%
4
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
5
6 reps
6 reps
5 reps
45%
50%
60%
2
Bench Press (Paused)
1
1
1
1
4
6 reps
6 reps
4 reps
3 reps
3 reps
40%
55%
72.5%
80%
87.5%
3
Deficit Deadlift (Barbell)
1
1
1
3
6 reps
6 reps
5 reps
4 reps
40%
45%
55%
62.5%
4
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
5
6 reps
6 reps
5 reps
45%
50%
52.5%
2
Bench Press (Paused)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
40%
55%
65%
70%
3
Deficit Deadlift (Barbell)
1
1
1
3
6 reps
6 reps
5 reps
5 reps
40%
45%
50%
55%
4
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
5
6 reps
6 reps
5 reps
45%
50%
62.5%
2
Bench Press (Paused)
1
1
1
1
4
6 reps
6 reps
4 reps
3 reps
3 reps
40%
55%
72.5%
82.5%
90%
3
Deficit Deadlift (Barbell)
1
1
1
3
6 reps
6 reps
5 reps
4 reps
40%
45%
55%
62.5%
4
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
5
6 reps
6 reps
5 reps
45%
50%
57.5%
2
Bench Press (Paused)
1
1
1
4
6 reps
6 reps
4 reps
3 reps
40%
55%
72.5%
80%
3
Deficit Deadlift (Barbell)
1
1
1
3
6 reps
6 reps
5 reps
4 reps
40%
45%
55%
60%
4
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
5
6 reps
6 reps
5 reps
45%
50%
62.5%
2
Bench Press (Paused)
1
1
1
1
4
6 reps
6 reps
4 reps
3 reps
3 reps
40%
55%
75%
85%
92.5%
3
Deficit Deadlift (Barbell)
1
1
1
3
6 reps
6 reps
5 reps
4 reps
40%
45%
55%
62.5%
4
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4
6 reps
6 reps
5 reps
4 reps
45%
50%
52.5%
60%
2
Bench Press (Paused)
1
1
1
4
6 reps
6 reps
5 reps
4 reps
40%
55%
65%
75%
3
Deficit Deadlift (Barbell)
1
1
1
3
6 reps
6 reps
5 reps
5 reps
40%
45%
50%
55%
4
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
45%
55%
70%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
45%
55%
70%
3
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
45%
55%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
40%
55%
65%
70%
2
Bench Press (Close Grip)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
40%
55%
60%
65%
3
Sumo Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
5 reps
40%
45%
50%
60%
4
Chest Supported Row (Machine)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
40%
55%
65%
75%
2
Bench Press (Close Grip)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
40%
55%
60%
67%
3
Sumo Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
5 reps
40%
45%
50%
62%
4
Chest Supported Row (Machine)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
6 reps
6 reps
4 reps
3 reps
40%
55%
70%
80%
2
Bench Press (Close Grip)
1
1
4
6 reps
5 reps
5 reps
55%
65%
70%
3
Sumo Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
4 reps
40%
45%
50%
62%
4
Chest Supported Row (Machine)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
6 reps
6 reps
4 reps
3 reps
40%
55%
70%
80%
2
Bench Press (Close Grip)
1
1
4
6 reps
5 reps
5 reps
55%
65%
70%
3
Sumo Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
4 reps
40%
45%
50%
62%
4
Chest Supported Row (Machine)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
40%
55%
65%
70%
2
Bench Press (Close Grip)
1
1
4
6 reps
5 reps
5 reps
55%
60%
100%
3
Sumo Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
5 reps
40%
45%
50%
60%
4
Chest Supported Row (Machine)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
6 reps
6 reps
4 reps
3 reps
40%
55%
70%
87.5%
2
Bench Press (Close Grip)
1
1
4
6 reps
5 reps
5 reps
55%
65%
70%
3
Sumo Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
5 reps
40%
45%
50%
62.5%
4
Chest Supported Row (Machine)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
40%
55%
65%
70%
2
Bench Press (Close Grip)
1
1
4
6 reps
5 reps
5 reps
55%
60%
65%
3
Sumo Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
5 reps
40%
45%
50%
60%
4
Chest Supported Row (Machine)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
6 reps
6 reps
4 reps
3 reps
40%
55%
70%
90%
2
Bench Press (Close Grip)
1
1
4
6 reps
5 reps
5 reps
55%
65%
75%
3
Sumo Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
4 reps
40%
45%
50%
65%
4
Chest Supported Row (Machine)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
6 reps
6 reps
4 reps
3 reps
40%
55%
70%
80%
2
Bench Press (Close Grip)
1
1
4
6 reps
5 reps
5 reps
55%
65%
70%
3
Sumo Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
4 reps
40%
45%
50%
62.5%
4
Chest Supported Row (Machine)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
6 reps
6 reps
4 reps
2 reps
40%
55%
70%
92.5%
2
Bench Press (Close Grip)
1
1
4
6 reps
5 reps
5 reps
55%
65%
75%
3
Sumo Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
4 reps
40%
45%
50%
65%
4
Chest Supported Row (Machine)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
6 reps
6 reps
5 reps
4 reps
40%
55%
65%
75%
2
Bench Press (Close Grip)
1
1
4
6 reps
5 reps
5 reps
55%
60%
65%
3
Sumo Deadlift (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
5 reps
40%
45%
50%
60%
4
Chest Supported Row (Machine)
4
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
45%
55%
60%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
45%
55%
60%
3
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
45%
55%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4
5 reps
4 reps
30%
37.5%
2
Bench Press (Barbell)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
40%
55%
65%
70%
3
Deadlift (Barbell)
1
1
4
6 reps
5 reps
5 reps
55%
60%
65%
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
2
5 reps
4 reps
4 reps
30%
37.5%
40%
2
Bench Press (Barbell)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
40%
55%
65%
75%
3
Deadlift (Barbell)
1
1
4
6 reps
5 reps
5 reps
55%
60%
70%
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
2
5 reps
4 reps
4 reps
30%
37.5%
40%
2
Bench Press (Barbell)
1
1
1
4
6 reps
6 reps
5 reps
3 reps
40%
55%
70%
80%
3
Deadlift (Barbell)
1
1
4
6 reps
4 reps
3 reps
55%
65%
75%
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
3
5 reps
4 reps
4 reps
30%
37.5%
40%
2
Bench Press (Barbell)
1
1
1
4
6 reps
6 reps
4 reps
3 reps
40%
55%
75%
85%
3
Deadlift (Barbell)
1
1
4
6 reps
4 reps
3 reps
55%
65%
75%
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4
5 reps
4 reps
30%
37.5%
2
Bench Press (Barbell)
1
1
1
4
6 reps
6 reps
4 reps
5 reps
40%
55%
65%
70%
3
Deadlift (Barbell)
1
1
4
6 reps
5 reps
5 reps
55%
57.5%
65%
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4
5 reps
4 reps
30%
40%
2
Bench Press (Barbell)
1
1
1
4
6 reps
6 reps
4 reps
4 reps
40%
55%
75%
87.5%
3
Deadlift (Barbell)
1
1
4
6 reps
4 reps
5 reps
55%
67.5%
82.5%
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4
5 reps
3 reps
30%
42.5%
2
Bench Press (Barbell)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
40%
55%
65%
70%
3
Deadlift (Barbell)
1
1
4
6 reps
5 reps
5 reps
55%
60%
65%
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4
5 reps
3 reps
30%
42.5%
2
Bench Press (Barbell)
1
1
1
1
4
6 reps
6 reps
4 reps
3 reps
3 reps
40%
55%
75%
85%
90%
3
Deadlift (Barbell)
1
1
1
3
6 reps
5 reps
4 reps
3 reps
55%
65%
65%
85%
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4
5 reps
3 reps
30%
37.5%
2
Bench Press (Barbell)
1
1
1
4
6 reps
6 reps
5 reps
3 reps
40%
55%
70%
80%
3
Deadlift (Barbell)
1
1
4
6 reps
4 reps
3 reps
55%
65%
75%
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4
5 reps
3 reps
30%
42.5%
2
Bench Press (Barbell)
1
1
1
1
4
6 reps
6 reps
4 reps
3 reps
3 reps
40%
55%
75%
82.5%
90%
3
Deadlift (Barbell)
1
1
1
3
6 reps
4 reps
3 reps
2 reps
55%
65%
80%
90%
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4
5 reps
3 reps
30%
42.5%
2
Bench Press (Barbell)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
40%
55%
65%
80%
3
Deadlift (Barbell)
1
1
4
6 reps
5 reps
4 reps
55%
60%
75%
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Face Pull
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
92%
97%
100%
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
92%
97%
100%
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
92%
97%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
3
6 reps
6 reps
5 reps
5 reps
20%
25%
30%
35%
2
Military Press (Barbell)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
45%
55%
65%
70%
3
Tempo Squat (Barbell)
1
1
4
6 reps
6 reps
5 reps
45%
50%
52.5%
4
Wide Grip Lat Pulldown
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
3
6 reps
6 reps
5 reps
5 reps
20%
25%
30%
35%
2
Military Press (Barbell)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
45%
55%
65%
75%
3
Tempo Squat (Barbell)
1
1
4
6 reps
6 reps
5 reps
45%
50%
55%
4
Wide Grip Lat Pulldown
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
3
6 reps
6 reps
5 reps
5 reps
20%
25%
30%
37.5%
2
Military Press (Barbell)
1
1
1
4
6 reps
6 reps
5 reps
3 reps
45%
55%
65%
80%
3
Tempo Squat (Barbell)
1
1
1
3
6 reps
6 reps
5 reps
4 reps
45%
50%
57.5%
57.5%
4
Wide Grip Lat Pulldown
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
3
6 reps
6 reps
5 reps
5 reps
20%
25%
30%
37.5%
2
Military Press (Barbell)
1
1
1
4
6 reps
6 reps
4 reps
3 reps
45%
55%
70%
85%
3
Tempo Squat (Barbell)
1
1
1
3
6 reps
6 reps
5 reps
4 reps
45%
50%
57.5%
60%
4
Wide Grip Lat Pulldown
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
3
6 reps
6 reps
5 reps
5 reps
20%
25%
30%
35%
2
Military Press (Barbell)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
45%
55%
65%
70%
3
Tempo Squat (Barbell)
1
1
4
6 reps
6 reps
5 reps
45%
50%
52.5%
4
Wide Grip Lat Pulldown
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
3
6 reps
6 reps
5 reps
5 reps
20%
25%
30%
37.5%
2
Military Press (Barbell)
1
1
1
4
6 reps
6 reps
4 reps
3 reps
45%
55%
75%
87.5%
3
Tempo Squat (Barbell)
1
1
1
3
6 reps
6 reps
5 reps
4 reps
45%
50%
57.5%
60%
4
Wide Grip Lat Pulldown
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
3
6 reps
6 reps
5 reps
5 reps
20%
25%
30%
35%
2
Military Press (Barbell)
1
1
1
4
6 reps
6 reps
5 reps
5 reps
45%
55%
65%
70%
3
Tempo Squat (Barbell)
1
1
4
6 reps
6 reps
5 reps
45%
50%
52.5%
4
Wide Grip Lat Pulldown
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
3
6 reps
6 reps
5 reps
5 reps
20%
25%
30%
37.5%
2
Military Press (Barbell)
1
1
1
4
6 reps
6 reps
4 reps
3 reps
45%
55%
75%
90%
3
Tempo Squat (Barbell)
1
1
1
3
6 reps
6 reps
5 reps
4 reps
45%
50%
57.5%
62.5%
4
Wide Grip Lat Pulldown
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
3
6 reps
6 reps
5 reps
5 reps
20%
25%
30%
37.5%
2
Military Press (Barbell)
1
1
1
3
6 reps
6 reps
5 reps
3 reps
45%
55%
65%
80%
3
Tempo Squat (Barbell)
1
1
1
3
6 reps
6 reps
5 reps
4 reps
45%
50%
57.5%
57.5%
4
Wide Grip Lat Pulldown
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
3
6 reps
6 reps
5 reps
5 reps
20%
25%
30%
37.5%
2
Military Press (Barbell)
1
1
1
3
6 reps
6 reps
4 reps
3 reps
45%
55%
75%
90%
3
Tempo Squat (Barbell)
1
1
1
3
6 reps
6 reps
5 reps
4 reps
45%
50%
57.5%
62.5%
4
Wide Grip Lat Pulldown
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
3
6 reps
6 reps
5 reps
5 reps
20%
25%
30%
35%
2
Military Press (Barbell)
1
1
1
3
6 reps
6 reps
5 reps
5 reps
45%
55%
65%
70%
3
Tempo Squat (Barbell)
1
1
4
6 reps
6 reps
5 reps
45%
50%
52.5%
4
Wide Grip Lat Pulldown
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Paused)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
45%
50%
52.5%
52.5%
52.5%
52.5%
52.5%
2
Bench Press (Paused)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
55%
65%
70%
70%
70%
70%
3
Deficit Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
45%
50%
55%
55%
55%
4
Seated Overhead Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
55%
65%
70%
70%
70%
70%
2
Bench Press (Close Grip)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
55%
60%
65%
65%
65%
65%
3
Sumo Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
5 Reps
5 Reps
40%
45%
50%
60%
60%
4
Chest Supported Row (Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
5
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
Day 3
1
Front Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
4 Reps
4 Reps
4 Reps
4 Reps
30%
30%
37.5%
37.5%
37.5%
37.5%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
55%
65%
70%
70%
70%
70%
3
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
55%
60%
65%
65%
65%
65%
4
Chest Supported Row (Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
5
Face Pull1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
Day 4
1
Stiff Leg Deadlift1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
5 Reps
5 Reps
5 Reps
20%
25%
30%
35%
35%
35%
2
Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
45%
55%
65%
70%
70%
70%
70%
3
Tempo Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
5 Reps
5 Reps
5 Reps
45%
50%
52.5%
52.5%
52.5%
52.5%
4
Wide Grip Lat Pulldown1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
5
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
6
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
7
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8