Program Description
Powerlifting Bro Split
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length14 weeks
- Time Per Workout60 minutes
- CreatedFeb 12, 2025 06:39
- Last EditedJun 18, 2025 10:12
Summary
Unlock your strength potential with the Powerlifting Bro Split, a meticulously designed 14-week program tailored for serious lifters. This 5-day split focuses on both upper and lower body strength, incorporating key lifts like the Bench Press, Squat, and Deadlift, with progressive intensity to maximize your gains. Each session is crafted to challenge your limits while ensuring balanced muscle development. Perfect for those with a garage gym setup, this program will elevate your lifting game and help you achieve impressive results. Get ready to lift heavy and transform your physique!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
70%
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
3
3 reps
85%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
70%
70%
80%
80%
70%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
71%
76%
86%
2
Bench Press (Barbell)
1
AMRAP
96%
3
Bench Press (Barbell)
3
3 reps
86%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
71%
7%
81%
81%
71%
71%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
72%
77%
87%
2
Bench Press (Barbell)
1
AMRAP
97%
3
Bench Press (Barbell)
3
3 reps
87%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
72%
72%
82%
82%
72%
72%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
73%
78%
88%
2
Bench Press (Barbell)
1
AMRAP
98%
3
Bench Press (Barbell)
3
3 reps
88%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
73%
73%
83%
83%
73%
73%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
50%
2
Incline Bench Press (Barbell)
5
8 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
74%
79%
89%
2
Bench Press (Barbell)
1
AMRAP
99%
3
Bench Press (Barbell)
3
3 reps
89%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
74%
74%
84%
84%
74%
74%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
75%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
100%
3
Bench Press (Barbell)
3
3 reps
90%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
75%
75%
85%
85%
75%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
76%
81%
91%
2
Bench Press (Barbell)
1
AMRAP
100.9%
3
Bench Press (Barbell)
3
3 reps
91%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
76%
76%
86%
86%
76%
76%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
77%
82%
92%
2
Bench Press (Barbell)
1
AMRAP
100.9%
3
Bench Press (Barbell)
3
3 reps
92%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
77%
77%
87%
87%
77%
77%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
55%
2
Incline Bench Press (Barbell)
5
8 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
78%
83%
93%
2
Bench Press (Barbell)
1
AMRAP
100.9%
3
Bench Press (Barbell)
3
3 reps
93%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
78%
78%
88%
88%
78%
78%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
79%
84%
94%
2
Bench Press (Barbell)
1
AMRAP
100.9%
3
Bench Press (Barbell)
3
3 reps
94%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
79%
79%
89%
89%
79%
79%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
80%
85%
95%
2
Bench Press (Barbell)
1
AMRAP
100.9%
3
Bench Press (Barbell)
3
3 reps
95%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
80%
80%
90%
90%
80%
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
81%
86%
96%
2
Bench Press (Barbell)
1
AMRAP
100.9%
3
Bench Press (Barbell)
3
3 reps
96%
4
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
81%
81%
91%
91%
81%
81%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
70%
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
3
3 reps
85%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
70%
70%
80%
80%
70%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
71%
76%
86%
2
Squat (Barbell)
1
AMRAP
96%
3
Squat (Barbell)
3
3 reps
86%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
71%
71%
81%
81%
71%
71%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
72%
77%
87%
2
Squat (Barbell)
1
AMRAP
97%
3
Squat (Barbell)
3
3 reps
87%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
72%
72%
82%
82%
72%
72%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
73%
78%
88%
2
Squat (Barbell)
1
AMRAP
98%
3
Squat (Barbell)
3
3 reps
88%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
73%
73%
83%
83%
73%
73%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
50%
2
Sumo Deadlift (Barbell)
5
8 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
74%
79%
89%
2
Squat (Barbell)
1
AMRAP
99%
3
Squat (Barbell)
3
3 reps
89%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
74%
74%
84%
84%
74%
74%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
75%
80%
90%
2
Squat (Barbell)
1
AMRAP
100%
3
Squat (Barbell)
3
3 reps
90%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
75%
75%
85%
85%
75%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
76%
81%
91%
2
Squat (Barbell)
1
AMRAP
100.9%
3
Squat (Barbell)
3
3 reps
91%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
76%
76%
86%
86%
76%
76%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
77%
82%
92%
2
Squat (Barbell)
1
AMRAP
100.9%
3
Squat (Barbell)
3
3 reps
92%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
77%
77%
87%
87%
77%
77%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
55%
2
Sumo Deadlift (Barbell)
5
8 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
78%
83%
93%
2
Squat (Barbell)
1
AMRAP
100.9%
3
Squat (Barbell)
3
3 reps
93%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
78%
78%
88%
88%
78%
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
79%
84%
94%
2
Squat (Barbell)
1
AMRAP
100.9%
3
Squat (Barbell)
3
3 reps
94%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
79%
79%
89%
89%
79%
79%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
80%
85%
95%
2
Squat (Barbell)
1
AMRAP
100.9%
3
Squat (Barbell)
3
3 reps
95%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
80%
80%
90%
90%
80%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
81%
86%
96%
2
Squat (Barbell)
1
AMRAP
100.9%
3
Squat (Barbell)
3
3 reps
96%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
81%
81%
91%
91%
81%
81%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
70%
75%
85%
2
Larsen Press (Barbell)
1
AMRAP
95%
3
Larsen Press (Barbell)
3
3 reps
85%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
70%
70%
80%
80%
70%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
71%
76%
86%
2
Larsen Press (Barbell)
1
AMRAP
96%
3
Larsen Press (Barbell)
3
3 reps
86%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
71%
71%
81%
81%
71%
71%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
72%
77%
87%
2
Larsen Press (Barbell)
1
AMRAP
97%
3
Larsen Press (Barbell)
3
3 reps
87%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
72%
72%
82%
82%
72%
72%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
73%
78%
88%
2
Larsen Press (Barbell)
1
AMRAP
98%
3
Larsen Press (Barbell)
3
3 reps
88%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
73%
73%
83%
83%
73%
73%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
5
8 reps
50%
2
Shoulder Press (Plate Loaded)
5
8 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
74%
79%
89%
2
Larsen Press (Barbell)
1
AMRAP
99%
3
Larsen Press (Barbell)
3
3 reps
89%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
74%
74%
84%
84%
74%
74%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
75%
80%
90%
2
Larsen Press (Barbell)
1
AMRAP
100%
3
Larsen Press (Barbell)
3
3 reps
90%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
75%
75%
85%
85%
75%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
76%
81%
91%
2
Larsen Press (Barbell)
1
AMRAP
100.9%
3
Larsen Press (Barbell)
3
3 reps
91%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
76%
76%
86%
86%
76%
76%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
77%
82%
92%
2
Larsen Press (Barbell)
1
AMRAP
100.9%
3
Larsen Press (Barbell)
3
3 reps
92%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
77%
77%
87%
87%
77%
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
5
8 reps
55%
2
Shoulder Press (Plate Loaded)
5
8 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
78%
83%
93%
2
Larsen Press (Barbell)
1
AMRAP
100.9%
3
Larsen Press (Barbell)
3
3 reps
93%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
78%
78%
88%
88%
78%
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
79%
84%
94%
2
Larsen Press (Barbell)
1
AMRAP
100.9%
3
Larsen Press (Barbell)
3
3 reps
94%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
79%
79%
89%
89%
79%
79%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
80%
85%
95%
2
Larsen Press (Barbell)
1
AMRAP
100.9%
3
Larsen Press (Barbell)
3
3 reps
95%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
80%
80%
90%
90%
80%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
81%
86%
96%
2
Larsen Press (Barbell)
1
AMRAP
100.9%
3
Larsen Press (Barbell)
3
3 reps
96%
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
81%
81%
91%
91%
81%
81%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
70%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
3
3 reps
85%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
70%
70%
80%
80%
70%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
71%
76%
86%
2
Deadlift (Barbell)
1
AMRAP
96%
3
Deadlift (Barbell)
3
3 reps
86%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
71%
71%
81%
81%
71%
71%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
72%
77%
87%
2
Deadlift (Barbell)
1
AMRAP
97%
3
Deadlift (Barbell)
3
3 reps
87%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
72%
72%
82%
82%
72%
72%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
73%
78%
88%
2
Deadlift (Barbell)
1
AMRAP
98%
3
Deadlift (Barbell)
3
3 reps
88%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
73%
73%
83%
83%
73%
73%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
50%
2
Squat (Paused)
5
8 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
74%
79%
89%
2
Deadlift (Barbell)
1
AMRAP
99%
3
Deadlift (Barbell)
3
3 reps
89%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
74%
100%
84%
84%
74%
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
75%
80%
90%
2
Deadlift (Barbell)
1
AMRAP
100%
3
Deadlift (Barbell)
3
3 reps
90%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
75%
75%
85%
85%
75%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
76%
81%
91%
2
Deadlift (Barbell)
1
AMRAP
100.9%
3
Deadlift (Barbell)
3
3 reps
91%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
76%
76%
86%
86%
76%
76%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
77%
82%
92%
2
Deadlift (Barbell)
1
AMRAP
100.9%
3
Deadlift (Barbell)
3
3 reps
92%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
77%
77%
87%
87%
77%
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
55%
2
Squat (Paused)
5
8 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
78%
83%
93%
2
Deadlift (Barbell)
1
AMRAP
100.9%
3
Deadlift (Barbell)
3
3 reps
93%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
78%
78%
88%
88%
78%
78%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
79%
84%
94%
2
Deadlift (Barbell)
1
AMRAP
100.9%
3
Deadlift (Barbell)
3
3 reps
94%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
79%
79%
89%
89%
79%
79%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
80%
85%
95%
2
Deadlift (Barbell)
1
AMRAP
100.9%
3
Deadlift (Barbell)
3
3 reps
95%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
80%
80%
90%
90%
80%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
5 reps
3 reps
81%
86%
96%
2
Deadlift (Barbell)
1
AMRAP
100.9%
3
Deadlift (Barbell)
3
3 reps
96%
4
Squat (Paused)
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
5 reps
7 reps
81%
81%
91%
91%
81%
81%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
70%
75%
80%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
70%
75%
75%
80%
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
71%
76%
81%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
71%
76%
76%
81%
86%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
72%
77%
82%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
72%
77%
77%
82%
87%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
73%
78%
83%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
73%
78%
78%
83%
88%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
74%
79%
84%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
74%
79%
79%
84%
89%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
75%
80%
85%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
75%
80%
80%
85%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
76%
81%
86%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
76%
81%
81%
86%
91%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
77%
82%
87%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
77%
82%
82%
87%
92%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8 reps
55%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
78%
83%
88%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
78%
83%
83%
88%
93%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
79%
84%
89%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
79%
84%
84%
89%
94%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
80%
85%
90%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
80%
85%
85%
90%
95%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
1
8 reps
6 reps
4 reps
81%
86%
91%
2
Lat Pulldown
1
1
1
1
1
8 reps
8 reps
6 reps
6 reps
6 reps
81%
86%
86%
91%
96%
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
70%
75%
85%
2
Bench Press (Barbell)1 Set
AMRAP
95%
3
Bench Press (Barbell)3 Sets
3 Reps
85%
4
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
5 Reps
7 Reps
70%
70%
80%
80%
70%
70%
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
70%
75%
85%
2
Squat (Barbell)1 Set
AMRAP
95%
3
Squat (Barbell)3 Sets
3 Reps
85%
4
Sumo Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
5 Reps
7 Reps
70%
70%
80%
80%
70%
70%
Day 3
1
Larsen Press (Barbell)1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
70%
75%
85%
2
Larsen Press (Barbell)1 Set
AMRAP
95%
3
Larsen Press (Barbell)3 Sets
3 Reps
85%
4
Shoulder Press (Plate Loaded)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
5 Reps
7 Reps
70%
70%
80%
80%
70%
70%
Day 4
1
Deadlift (Barbell)1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
70%
75%
85%
2
Deadlift (Barbell)1 Set
AMRAP
95%
3
Deadlift (Barbell)3 Sets
3 Reps
85%
4
Squat (Paused)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
5 Reps
7 Reps
70%
70%
80%
80%
70%
70%
Day 5
1
Bent Over Row (Barbell)3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
70%
75%
80%
2
Lat Pulldown1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
6 Reps
6 Reps
70%
75%
75%
80%
85%