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GOAT Powerlifting

by Ibrahim Arab
34 athletes joined
4.0
(1 rating)

Program Description

This program is builded for intermediate powerlifters who are Off season and want to focus on building muscles with maintaining their strength in SBD lifts. This program is based on 12 weeks mesocycle (4days/week) and includes competition exercises, special development exercises SDE, special preparatory exercises SPE and general preparatory exercises GPE. This program also includes deload week at the end of each microcycle if needed.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 28, 2024 08:14
  • Last Edited
    Jul 14, 2025 10:12

Summary

Unlock your strength potential with the GOAT Powerlifting program! Over the course of 12 weeks, you'll engage in a structured 4-day weekly regimen designed to enhance your bench press, deadlift, and squat performance through targeted barbell and cable exercises. Each session combines intensity and volume, ensuring you build muscle and power effectively. Perfect for those ready to elevate their lifting game, this program will guide you step-by-step toward achieving your personal best. Get ready to lift like a champion!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 6
RPE 7
2
Deadlift (Paused)
2
5-8 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
5
Single Leg Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 7
RPE 8
2
Deadlift (Paused)
3
5-8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
5
Single Leg Press
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Deadlift (Paused)
3
5-8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6-6.5
2
Deadlift (Paused)
3
5 reps
RPE 6-6.5
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 7
4
Leg Curl
2
8-10 reps
RPE 7
5
Single Leg Press
2
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 7
RPE 8
2
Deadlift (Paused)
3
5-8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Single Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3 reps
5 reps
5 reps
RPE 7.5-8
RPE 7.5-8
RPE 8-8.5
2
Deadlift (Paused)
3
5-8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Single Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8-8.5
RPE 7.5-8
2
Deadlift (Paused)
3
5-8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
4
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
5
Single Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6-6.5
2
Deadlift (Paused)
3
5 reps
RPE 6-6.5
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 7
4
Leg Curl
2
8-10 reps
RPE 7
5
Single Leg Press
2
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 7-7.5
RPE 7.5-8
2
Deadlift (Paused)
3
5-8 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Curl
3
10-12 reps
RPE 8
5
Single Leg Press
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8-8.5
RPE 7.5-8
2
Deadlift (Paused)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Single Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 8.5-9
RPE 7.5-8
2
Deadlift (Paused)
3
5-8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
4
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
5
Single Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6-6.5
2
Deadlift (Paused)
3
5 reps
RPE 6-6.5
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 7
4
Leg Curl
2
8-10 reps
RPE 7
5
Single Leg Press
2
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 6.5
RPE 7
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 7
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6-6.5
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 7
3
Lat Pulldown
2
10-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 7
RPE 8
2
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
5 reps
5 reps
RPE 7.5-8
RPE 7.5-8
RPE 8-8.5
2
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8-8.5
RPE 7.5-8
2
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9.5
3
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6-6.5
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 7
3
Lat Pulldown
2
10-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 7-7.5
RPE 7.5-8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8-8.5
RPE 7.5-8
2
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 8.5-9
RPE 7.5-8
2
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6-6.5
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 7
3
Lat Pulldown
2
10-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 6
RPE 7
2
Tempo Squat (Barbell)
3
5-7 reps
RPE 6-7
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 8
2
Tempo Squat (Barbell)
3
5-7 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 8
RPE 8
2
Tempo Squat (Barbell)
3
5-7 reps
RPE 6-7
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 6-6.5
2
Tempo Squat (Barbell)
2
5 reps
RPE 6-6.5
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 8
2
Tempo Squat (Barbell)
3
5-7 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7.5-8
RPE 7.5-8
2
Tempo Squat (Barbell)
3
5-7 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 8-8.5
RPE 7.5-8
2
Tempo Squat (Barbell)
3
5-7 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 6-6.5
2
Tempo Squat (Barbell)
2
5 reps
RPE 6-6.5
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7-7.5
RPE 7.5-8
2
Tempo Squat (Barbell)
3
5-7 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
12-15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 8-8.5
RPE 7.5-8
2
Tempo Squat (Barbell)
3
5-7 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 8.5-9
RPE 7.5-8
2
Tempo Squat (Barbell)
3
5-7 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 6-6.5
2
Tempo Squat (Barbell)
2
5 reps
RPE 6-6.5
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 7
5
Lateral Raise (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
4
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 7
5
Lateral Raise (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-8 reps
RPE 7.5-8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Hammer Curl
3
12-15 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
4
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 7
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 7
5
Lateral Raise (Cable)
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@6.5
@7
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Lat Pulldown
3 Sets
10-12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@6
@7
2
Tempo Squat (Barbell)
3 Sets
5-7 Reps
@6-7
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@8
4
Seated Row (Cable)
3 Sets
12-15 Reps
@8
5
Leg Extension
3 Sets
12-15 Reps
@8
Day 4
1
Bench Press (Paused)
3 Sets
5-8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
4
Hammer Curl
3 Sets
12-15 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@6
@7
2
Deadlift (Paused)
2 Sets
5-8 Reps
@7
3
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8
5
Single Leg Press
3 Sets
12-15 Reps
@8