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Matt Vena inspired program

by Spencer Z

Program Description

Matt Vena's program but with more bodybuilding movements and exersize swaps when entering 1RM at the start of the program just do your SBD maxes for the appropriate accesory lifts (i.e) Larson press would be your bench max

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 10, 2025 04:41
  • Last Edited
    Jun 12, 2025 07:29
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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
Larsen Press (Barbell)
3
6 reps
66%
2
Incline Bench Press (Smith Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
4 reps
73%
4
Tempo Squat (Barbell)
3
2 reps
70%
5
Incline Hammer Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
66%
2
Incline Bench Press (Smith Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
5 reps
73%
4
Tempo Squat (Barbell)
3
3 reps
70%
5
Incline Hammer Curl (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
11 reps
11 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
66%
2
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
6 reps
73%
4
Tempo Squat (Barbell)
3
4 reps
70%
5
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
69%
2
Incline Bench Press (Smith Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
4 reps
76%
4
Tempo Squat (Barbell)
3
2 reps
73%
5
Incline Hammer Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
69%
2
Incline Bench Press (Smith Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
5 reps
76%
4
Tempo Squat (Barbell)
3
3 reps
73%
5
Incline Hammer Curl (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
11 reps
11 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
69%
2
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
6 reps
76%
4
Tempo Squat (Barbell)
3
4 reps
73%
5
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
72%
2
Incline Bench Press (Smith Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
4 reps
79%
4
Tempo Squat (Barbell)
3
2 reps
76%
5
Incline Hammer Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
72%
2
Incline Bench Press (Smith Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
5 reps
79%
4
Tempo Squat (Barbell)
3
3 reps
76%
5
Incline Hammer Curl (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
11 reps
11 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
72%
2
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
3
6 reps
79%
4
Tempo Squat (Barbell)
3
4 reps
76%
5
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
5
6 reps
76%
2
Squat (Barbell)
1
1 reps
RPE 6
3
Squat (Barbell)
3
4 reps
81%
4
Tempo Squat (Barbell)
3
2 reps
78%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
5
6 reps
78%
2
Squat (Barbell)
1
1 reps
RPE 6
3
Squat (Barbell)
3
4 reps
83%
4
Tempo Squat (Barbell)
3
2 reps
80%
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 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
3
4 reps
70%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
4
JM Press (Smith Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Chest Supported Row (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
2
Deadlift (Barbell)
3
5 reps
70%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
4
JM Press (Smith Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Chest Supported Row (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Deadlift (Barbell)
3
6 reps
70%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
JM Press (Smith Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Chest Supported Row (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
3
4 reps
73%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
4
JM Press (Smith Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Chest Supported Row (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
2
Deadlift (Barbell)
3
5 reps
73%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
4
JM Press (Smith Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Chest Supported Row (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Deadlift (Barbell)
3
6 reps
73%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
JM Press (Smith Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Chest Supported Row (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
3
4 reps
76%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
4
JM Press (Smith Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Chest Supported Row (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
2
Deadlift (Barbell)
3
5 reps
76%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
4
JM Press (Smith Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Chest Supported Row (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Deadlift (Barbell)
3
6 reps
76%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
JM Press (Smith Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Chest Supported Row (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
1
1 reps
RPE 6
3
Deadlift (Barbell)
4
4 reps
78%
4
JM Press (Smith Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
2
Deadlift (Barbell)
1
1 reps
RPE 6
3
Deadlift (Barbell)
4
4 reps
80%
4
JM Press (Smith Machine)
1
2
8 reps
98 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
65%
2
Bench Press (Barbell)
3
2 reps
70%
3
Deadlift (Barbell)
2
2 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
12 reps
RPE 6-7
2
Face Pull
2
12 reps
RPE 6-7
3
Dead Bug
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
13 reps
RPE 6-7
2
Face Pull
2
13 reps
RPE 6-7
3
Dead Bug
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
14 reps
RPE 6-7
2
Face Pull
2
14 reps
RPE 6-7
3
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
12 reps
RPE 6-7
2
Face Pull
2
12 reps
RPE 6-7
3
Dead Bug
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
13 reps
RPE 6-7
2
Face Pull
2
13 reps
RPE 6-7
3
Dead Bug
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
14 reps
RPE 6-7
2
Face Pull
2
14 reps
RPE 6-7
3
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
12 reps
RPE 6-7
2
Face Pull
2
12 reps
RPE 6-7
3
Dead Bug
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
13 reps
RPE 6-7
2
Face Pull
2
13 reps
RPE 6-7
3
Dead Bug
3
11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
14 reps
RPE 6-7
2
Face Pull
2
14 reps
RPE 6-7
3
Dead Bug
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
12 reps
RPE 6-7
2
Face Pull
2
12 reps
RPE 6-7
3
Dead Bug
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
13 reps
RPE 6-7
2
Face Pull
2
13 reps
RPE 6-7
3
Dead Bug
3
11 reps
-
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 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Long Pause Bench Press
3
2 reps
74%
4
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Squat (Barbell)
1
1 reps
RPE 6
6
Squat (Barbell)
3
2 reps
78%
7
Squat (Paused)
3
2 reps
74%
8
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
78%
3
Long Pause Bench Press
3
3 reps
74%
4
Tricep Pushdown (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Squat (Barbell)
1
1 reps
RPE 6
6
Squat (Barbell)
3
3 reps
78%
7
Squat (Paused)
3
3 reps
74%
8
Lateral Raise (Dumbbell)
1
2
11 reps
11 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
78%
3
Long Pause Bench Press
3
4 reps
74%
4
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Squat (Barbell)
1
1 reps
RPE 6
6
Squat (Barbell)
3
4 reps
78%
7
Squat (Paused)
3
4 reps
74%
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
81%
3
Long Pause Bench Press
3
2 reps
77%
4
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Squat (Barbell)
1
1 reps
RPE 6
6
Squat (Barbell)
3
2 reps
81%
7
Squat (Paused)
3
2 reps
77%
8
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
81%
3
Long Pause Bench Press
3
3 reps
77%
4
Tricep Pushdown (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Squat (Barbell)
1
1 reps
RPE 6
6
Squat (Barbell)
3
3 reps
81%
7
Squat (Paused)
3
3 reps
77%
8
Lateral Raise (Dumbbell)
1
2
11 reps
11 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
81%
3
Long Pause Bench Press
3
4 reps
77%
4
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Squat (Barbell)
1
1 reps
RPE 6
6
Squat (Barbell)
3
4 reps
81%
7
Squat (Paused)
3
4 reps
77%
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
84%
3
Long Pause Bench Press
3
2 reps
80%
4
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Squat (Barbell)
1
1 reps
RPE 6
6
Squat (Barbell)
3
2 reps
84%
7
Squat (Paused)
3
2 reps
80%
8
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
84%
3
Long Pause Bench Press
3
3 reps
80%
4
Tricep Pushdown (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Squat (Barbell)
1
1 reps
RPE 6
6
Squat (Barbell)
3
3 reps
84%
7
Squat (Paused)
3
3 reps
80%
8
Lateral Raise (Dumbbell)
1
2
11 reps
11 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
84%
3
Long Pause Bench Press
3
4 reps
80%
4
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Squat (Barbell)
1
1 reps
RPE 6
6
Squat (Barbell)
3
4 reps
84%
7
Squat (Paused)
3
4 reps
80%
8
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
86%
3
Long Pause Bench Press
3
2 reps
82%
4
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Squat (Barbell)
1
1 reps
RPE 8
6
Squat (Barbell)
3
2 reps
86%
7
Squat (Paused)
3
2 reps
82%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
3 reps
88%
3
Long Pause Bench Press
3
3 reps
84%
4
Tricep Pushdown (Cable)
1
2
8 reps
9 reps
RPE 10
RPE 8
5
Squat (Barbell)
1
1 reps
RPE 8
6
Squat (Barbell)
3
3 reps
88%
7
Squat (Paused)
3
3 reps
84%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
73%
2
Bench Press (Close Grip)
3
4 reps
71%
3
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1 reps
RPE 6
5
Deadlift (Barbell)
3
2 reps
78%
6
Deadlift (Paused)
2
2 reps
74%
7
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
73%
2
Bench Press (Close Grip)
3
5 reps
71%
3
Skull Crusher (Barbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1 reps
RPE 6
5
Deadlift (Barbell)
3
3 reps
78%
6
Deadlift (Paused)
2
3 reps
74%
7
Incline Curl (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
73%
2
Bench Press (Close Grip)
3
6 reps
71%
3
Skull Crusher (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1 reps
RPE 6
5
Deadlift (Barbell)
3
4 reps
78%
6
Deadlift (Paused)
2
4 reps
74%
7
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
76%
2
Bench Press (Close Grip)
3
4 reps
74%
3
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1 reps
RPE 6
5
Deadlift (Barbell)
3
2 reps
81%
6
Deadlift (Paused)
2
2 reps
77%
7
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
76%
2
Bench Press (Close Grip)
3
5 reps
74%
3
Skull Crusher (Barbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1 reps
RPE 6
5
Deadlift (Barbell)
3
3 reps
81%
6
Deadlift (Paused)
2
3 reps
77%
7
Incline Curl (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
76%
2
Bench Press (Close Grip)
3
6 reps
74%
3
Skull Crusher (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1 reps
RPE 6
5
Deadlift (Barbell)
3
4 reps
81%
6
Deadlift (Paused)
2
4 reps
77%
7
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
79%
2
Bench Press (Close Grip)
3
4 reps
77%
3
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1 reps
RPE 6
5
Deadlift (Barbell)
3
2 reps
84%
6
Deadlift (Paused)
2
2 reps
80%
7
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
79%
2
Bench Press (Close Grip)
3
5 reps
77%
3
Skull Crusher (Barbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1 reps
RPE 6
5
Deadlift (Barbell)
3
3 reps
84%
6
Deadlift (Paused)
2
3 reps
80%
7
Incline Curl (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
79%
2
Bench Press (Close Grip)
3
6 reps
77%
3
Skull Crusher (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1 reps
RPE 6
5
Deadlift (Barbell)
3
4 reps
84%
6
Deadlift (Paused)
2
4 reps
80%
7
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
81%
3
Bench Press (Close Grip)
3
4 reps
79%
4
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Deadlift (Barbell)
1
1 reps
RPE 8
6
Deadlift (Barbell)
3
2 reps
86%
7
Deadlift (Paused)
2
2 reps
82%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
84%
3
Bench Press (Close Grip)
3
5 reps
81%
4
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Deadlift (Barbell)
1
1 reps
RPE 8
6
Deadlift (Barbell)
3
3 reps
88%
7
Deadlift (Paused)
2
3 reps
84%
Week 1
1 / 12 Weeks
Day 1
1
Larsen Press (Barbell)
3 Sets
6 Reps
66%
2
Incline Bench Press (Smith Machine)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Squat (Barbell)
3 Sets
4 Reps
73%
4
Tempo Squat (Barbell)
3 Sets
2 Reps
70%
5
Incline Hammer Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
6
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@10
@8
Day 2
1
Tempo Bench Press
1 Set
2 Sets
1 Reps
2 Reps
@6
-
2
Deadlift (Barbell)
3 Sets
4 Reps
70%
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@6
4
JM Press (Smith Machine)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
5
Chest Supported Row (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
6
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 3
1
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@6-7
2
Face Pull
2 Sets
12 Reps
@6-7
3
Dead Bug
3 Sets
10 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Reps
@6
2
Bench Press (Barbell)
3 Sets
2 Reps
78%
3
Long Pause Bench Press
3 Sets
2 Reps
74%
4
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
5
Squat (Barbell)
1 Set
1 Reps
@6
6
Squat (Barbell)
3 Sets
2 Reps
78%
7
Squat (Paused)
3 Sets
2 Reps
74%
8
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@10
@8
Day 5
1
Bench Press (Barbell)
3 Sets
4 Reps
73%
2
Bench Press (Close Grip)
3 Sets
4 Reps
71%
3
Skull Crusher (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
4
Deadlift (Barbell)
1 Set
1 Reps
@6
5
Deadlift (Barbell)
3 Sets
2 Reps
78%
6
Deadlift (Paused)
2 Sets
2 Reps
74%
7
Incline Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8