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J6-11 POWERBUILDER

by Vic
6 athletes joined

Program Description

11 week powerbuilding program

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 27, 2024 02:08
  • Last Edited
    Jun 18, 2025 08:35

Summary

Unleash your strength with the J6-11 POWERBUILDER program, a comprehensive 11-week training plan designed for serious lifters. Committing to six days a week, you’ll tackle a mix of compound and isolation exercises, including barbell squats, deadlifts, and dumbbell presses, to build muscle and enhance overall power. Each session is strategically crafted to challenge your limits and promote growth, ensuring you stay motivated and on track. Equip yourself with the tools for success in a full gym environment and transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
80%
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
3
Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5
Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
82.5%
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5
Single-Leg Leg Curl
3
12 reps
RPE 7
6
Single Leg Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
82.5%
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
3
Bench Press (Dumbbell)
4
10 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5
Single-Leg Leg Curl
3
12 reps
RPE 7
6
Single Leg Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
82.5%
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5
Single-Leg Leg Curl
3
12 reps
RPE 7
6
Single Leg Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
82.5%
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5
Single-Leg Leg Curl
3
12 reps
RPE 7
6
Single Leg Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
85%
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 7.5
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5
Single-Leg Leg Curl
3
12 reps
RPE 7
6
Single Leg Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
85%
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
3
Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5
Single-Leg Leg Curl
3
12 reps
RPE 7
6
Single Leg Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
87.5%
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
3
Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
5
Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
92.5%
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 7
6
Leg Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
80%
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
80%
2
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
82.5%
2
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
82.5%
2
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 7
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
82.5%
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
82.5%
2
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
85%
2
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
5 reps
85%
2
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
87.5%
2
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
90%
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
92.5%
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Face Pull
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Cable Crunch
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Dip (Assisted)
3
12 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Dip (Assisted)
3
12 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
82.5%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Dip (Assisted)
4
12 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
82.5%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Dip (Assisted)
4
12 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
82.5%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Dip (Assisted)
3
12 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
82.5%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Single Arm Iso Row
3
12 reps
RPE 7
4
Dip (Assisted)
3
12 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
85%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Single Arm Iso Row
3
12 reps
RPE 7.5
4
Dip (Assisted)
4
12 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
85%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Single Arm Iso Row
3
12 reps
RPE 7.5
4
Dip (Assisted)
4
12 reps
RPE 7.5
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
87.5%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Single Arm Iso Row
3
12 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7.5
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
90%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8.5
3
Single Arm Iso Row
3
12 reps
RPE 8
4
Dip (Assisted)
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
92.5%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
3
Single Arm Iso Row
3
12 reps
RPE 8.5
4
Dip (Assisted)
3
12 reps
RPE 8
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Hip Abductor (Machine)
3
15 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Goblet Squat
4
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chest Fly (Machine)
3
15 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
80%
2
Goblet Squat
4
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chest Fly (Machine)
3
15 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
82.5%
2
Goblet Squat
4
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chest Fly (Machine)
3
15 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
82.5%
2
Goblet Squat
4
10 reps
RPE 7
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chest Fly (Machine)
3
15 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
82.5%
2
Goblet Squat
4
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chest Fly (Machine)
3
15 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
82.5%
2
Goblet Squat
4
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Chest Fly (Machine)
3
15 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
85%
2
Goblet Squat
4
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4
Chest Fly (Machine)
3
15 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
85%
2
Goblet Squat
4
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 7.5
4
Chest Fly (Machine)
3
15 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
87.5%
2
Hack Squat
3
10 reps
RPE 8
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 7.5
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
90%
2
Hack Squat
3
10 reps
RPE 8.5
3
Pull-Up (Assisted)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
92.5%
2
Hack Squat
3
10 reps
RPE 9
3
Pull-Up (Assisted)
3
10 reps
RPE 8.5
4
Chest Fly (Machine)
3
15 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 7
2
Single Leg Press
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
8 reps
RPE 7
2
Single Leg Press
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
8 reps
RPE 7.5
2
Single Leg Press
4
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
8 reps
RPE 7.5
2
Single Leg Press
4
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 8
2
Single Leg Press
3
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
8 reps
RPE 8
2
Single Leg Press
3
10 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
8 reps
RPE 8.5
2
Single Leg Press
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
8 reps
RPE 8.5
2
Single Leg Press
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7.5
4
Hip Thrust (Barbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
8 reps
RPE 8.5
2
Single Leg Press
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 8.5
2
Single Leg Press
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
3
8 reps
RPE 9
2
Single Leg Press
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Hip Thrust (Barbell)
3
12 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6 reps
80%
2
Chest Press (Machine)
3
12 reps
RPE 7
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Chest Fly (Machine)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
6 reps
80%
2
Chest Press (Machine)
3
12 reps
RPE 7
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Chest Fly (Machine)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
5 reps
82.5%
2
Single Arm Chest Press (Machine)
3
10 reps
RPE 7
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Chest Fly (Machine)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
5 reps
82.5%
2
Single Arm Chest Press (Machine)
4
10 reps
RPE 7
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Chest Fly (Machine)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
6 reps
82.5%
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Single Arm Chest Fly (Machine)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
6 reps
82.5%
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Single Arm Chest Fly (Machine)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
5 reps
85%
2
Single Arm Chest Press (Machine)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Single Arm Chest Fly (Machine)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
5 reps
85%
2
Single Arm Chest Press (Machine)
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7.5
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Single Arm Chest Fly (Machine)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
1
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
4 reps
87.5%
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
4
Back Extension (Weighted)
3
12 reps
RPE 7.5
5
Single Arm Chest Fly (Machine)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4 reps
90%
2
Chest Press (Machine)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
4
Back Extension (Weighted)
3
12 reps
RPE 8
5
Single Arm Chest Fly (Machine)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4 reps
92.5%
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 8.5
4
Back Extension (Weighted)
3
12 reps
RPE 8.5
5
Single Arm Chest Fly (Machine)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
80%
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7
5
Leg Curl
3 Sets
12 Reps
@7
6
Leg Extension
3 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
6 Reps
80%
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@7
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
4
Face Pull
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
6
Cable Crunch
3 Sets
15 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Single Arm Iso Row
3 Sets
12 Reps
@7
4
Dip (Assisted)
3 Sets
12 Reps
@7
5
Hip Adductor (Machine)
3 Sets
15 Reps
@7
6
Hip Abductor (Machine)
3 Sets
15 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
80%
2
Goblet Squat
4 Sets
10 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7
4
Chest Fly (Machine)
3 Sets
15 Reps
@7
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
@7
6
Abs Crunch (Machine)
3 Sets
15 Reps
@7
Day 5
1
Split Squat (Barbell)
3 Sets
8 Reps
@7
2
Single Leg Press
3 Sets
10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@7
Day 6
1
Trap Bar Deadlift
5 Sets
6 Reps
80%
2
Chest Press (Machine)
3 Sets
12 Reps
@7
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@7
4
Back Extension (Weighted)
3 Sets
12 Reps
@7
5
Chest Fly (Machine)
3 Sets
15 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
@7