Program Description
11 week powerbuilding program
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length11 weeks
- Time Per Workout90 minutes
- CreatedJun 27, 2024 02:08
- Last EditedAug 01, 2024 12:26
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 Curl3 Sets
12 Reps
@7
6
Leg Extension3 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 Pull3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)3 Sets
15 Reps
@7
6
Cable Crunch3 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 Row3 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 Squat4 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 Press3 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 Deadlift5 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