Program Description
Norwegian 4-Day Powerlifting Program (12 Weeks) High-frequency program inspired by Dietmar Wolf and the Norwegian IPF team. Squat and bench are trained 4× per week (with competition lifts + variations), deadlift 2–3× per week (1 heavy, 1–2 light/variant). The program runs in 3 phases: Phase 1 (Weeks 1–4, Volume): Build base with 65–75% loads, 4–6 reps, high frequency, moderate assistance. Phase 2 (Weeks 5–8, Intensification): Wave loading, alternating lighter and heavier weeks. Loads climb to ~85–90%, assistance volume reduced. Phase 3 (Weeks 9–12, Peaking): High intensity (85–95%), lower volume, focus on competition lifts. Week 11 taper, Week 12 PR test/competition.
Program Overview
- LevelAdvanced
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout150 minutes
- CreatedSep 29, 2025 10:23
- Last EditedSep 30, 2025 12:49
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.4%
Glutes
13.1%
Chest
12.9%
Hamstrings
12.9%
Triceps
11.5%
Front Delts
7.6%
Abs
6%
Lower Back
4.8%
Middle Delts
3.3%
Biceps
3.3%
Adductors
3.1%
Upper Back
2.7%
Lats
2.6%
Forearms
0.5%
Rear Delts
0.3%
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ON THE BOOSTCAMP APP FOR FREE
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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
1
1
4
5 reps
3 reps
2 reps
5 reps
40%
55%
65%
70%
2
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
2 reps
5 reps
40%
55%
60%
65%
3
Deficit Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
6 reps
30%
35%
45%
55%
4
Overhead Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
35%
45%
60%
5
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
5 reps
3 reps
2 reps
5 reps
40%
55%
65%
72%
2
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
2 reps
5 reps
40%
55%
60%
67%
3
Deficit Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
6 reps
30%
35%
45%
57%
4
Overhead Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
35%
45%
60%
5
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
5 reps
3 reps
2 reps
5 reps
40%
55%
65%
73%
2
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
2 reps
5 reps
40%
55%
60%
68%
3
Deficit Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
6 reps
30%
35%
45%
58%
4
Overhead Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
35%
45%
60%
5
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
5 reps
3 reps
2 reps
5 reps
40%
55%
65%
75%
2
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
2 reps
5 reps
40%
55%
60%
70%
3
Deficit Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
6 reps
30%
35%
45%
60%
4
Overhead Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
35%
45%
60%
5
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
5 reps
3 reps
2 reps
4 reps
40%
60%
70%
78%
2
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
2 reps
4 reps
40%
55%
60%
72%
3
Deficit Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
5 reps
30%
35%
45%
60%
4
Overhead Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
35%
45%
60%
5
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
5 reps
3 reps
2 reps
1 reps
4 reps
40%
60%
70%
75%
82%
2
Bench Press (Barbell)
1
1
1
1
5
5 reps
3 reps
2 reps
1 reps
4 reps
40%
55%
60%
70%
78%
3
Deficit Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
3 reps
5 reps
30%
40%
55%
62%
4
Overhead Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
35%
45%
60%
5
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
5 reps
3 reps
2 reps
1 reps
4 reps
40%
60%
70%
75%
80%
2
Bench Press (Barbell)
1
1
1
1
5
5 reps
3 reps
2 reps
1 reps
4 reps
40%
55%
60%
65%
74%
3
Deficit Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
3 reps
5 reps
30%
40%
55%
63%
4
Overhead Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
35%
45%
60%
5
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
5 reps
3 reps
2 reps
1 reps
4 reps
40%
60%
70%
75%
85%
2
Bench Press (Barbell)
1
1
1
1
5
5 reps
3 reps
2 reps
1 reps
4 reps
40%
55%
60%
70%
82%
3
Deficit Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
3 reps
5 reps
30%
40%
55%
65%
4
Overhead Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
35%
45%
60%
5
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
3 reps
40%
60%
70%
75%
85%
2
Bench Press (Barbell)
1
1
1
1
4
5 reps
3 reps
2 reps
1 reps
3 reps
40%
55%
60%
70%
80%
3
Deficit Deadlift (Barbell)
1
1
3
5 reps
5 reps
4 reps
30%
40%
55%
4
Overhead Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
35%
45%
60%
5
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
2 reps
40%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
2 reps
40%
55%
60%
70%
85%
3
Deficit Deadlift (Barbell)
1
1
3
5 reps
5 reps
4 reps
30%
40%
60%
4
Overhead Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
35%
45%
60%
5
Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
3 reps
2 reps
40%
55%
70%
2
Bench Press (Barbell)
1
1
2
5 reps
3 reps
2 reps
40%
55%
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
3 reps
3 reps
40%
50%
60%
2
Bench Press (Barbell)
1
1
2
5 reps
3 reps
3 reps
40%
50%
60%
3
Deadlift (Barbell)
1
1
2
5 reps
3 reps
3 reps
40%
50%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
5 reps
3 reps
2 reps
6 reps
30%
40%
50%
60%
2
Bench Press (Barbell)
1
1
1
4
5 reps
5 reps
5 reps
5 reps
40%
55%
60%
70%
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
5 reps
3 reps
2 reps
6 reps
30%
40%
50%
62%
2
Bench Press (Barbell)
1
1
1
4
5 reps
5 reps
5 reps
5 reps
40%
55%
60%
72%
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
5 reps
3 reps
2 reps
6 reps
30%
40%
50%
63%
2
Bench Press (Barbell)
1
1
1
4
5 reps
5 reps
5 reps
5 reps
40%
55%
60%
73%
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
5 reps
3 reps
2 reps
6 reps
30%
40%
50%
65%
2
Bench Press (Barbell)
1
1
1
4
5 reps
5 reps
5 reps
5 reps
40%
55%
60%
75%
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
5 reps
3 reps
2 reps
5 reps
30%
40%
50%
65%
2
Bench Press (Barbell)
1
1
1
4
5 reps
5 reps
5 reps
4 reps
40%
55%
60%
78%
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
5 reps
30%
40%
50%
60%
68%
2
Bench Press (Barbell)
1
1
1
1
4
5 reps
5 reps
5 reps
2 reps
4 reps
40%
55%
60%
70%
82%
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
5 reps
30%
40%
50%
60%
66%
2
Bench Press (Barbell)
1
1
1
1
4
5 reps
5 reps
5 reps
2 reps
4 reps
40%
55%
60%
70%
80%
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
5 reps
30%
40%
50%
60%
70%
2
Bench Press (Barbell)
1
1
1
1
4
5 reps
5 reps
5 reps
2 reps
4 reps
40%
55%
60%
70%
85%
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
4 reps
30%
40%
50%
60%
70%
2
Bench Press (Barbell)
1
1
1
1
3
5 reps
5 reps
5 reps
2 reps
3 reps
40%
55%
60%
70%
85%
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
4 reps
30%
40%
50%
60%
75%
2
Bench Press (Barbell)
1
1
1
1
2
5 reps
5 reps
5 reps
2 reps
2 reps
40%
55%
60%
70%
90%
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
3 reps
2 reps
40%
55%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
3 reps
2 reps
40%
50%
65%
2
Bench Press (Barbell)
1
1
2
5 reps
3 reps
2 reps
40%
50%
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5 reps
3 reps
5 reps
30%
40%
50%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
6 reps
40%
50%
60%
3
Deadlift (Barbell)
1
1
1
3
4 reps
4 reps
4 reps
4 reps
40%
55%
65%
75%
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Single-Leg Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5 reps
3 reps
5 reps
30%
40%
52%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
6 reps
40%
50%
62%
3
Deadlift (Barbell)
1
1
1
3
4 reps
4 reps
4 reps
4 reps
40%
55%
65%
77%
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Single-Leg Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5 reps
3 reps
5 reps
30%
40%
53%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
6 reps
40%
50%
63%
3
Deadlift (Barbell)
1
1
1
3
4 reps
4 reps
4 reps
4 reps
40%
55%
65%
78%
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Single-Leg Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5 reps
3 reps
5 reps
30%
40%
55%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
6 reps
40%
50%
65%
3
Deadlift (Barbell)
1
1
1
3
4 reps
4 reps
4 reps
4 reps
40%
55%
65%
80%
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Single-Leg Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5 reps
3 reps
5 reps
30%
40%
55%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
60%
3
Deadlift (Barbell)
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
3 reps
40%
55%
65%
75%
80%
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Single-Leg Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5 reps
3 reps
5 reps
30%
40%
57%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
62%
3
Deadlift (Barbell)
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
3 reps
40%
55%
65%
75%
87%
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Single-Leg Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5 reps
3 reps
5 reps
30%
40%
56%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
61%
3
Deadlift (Barbell)
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
2 reps
40%
55%
65%
75%
82%
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Single-Leg Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5 reps
3 reps
5 reps
30%
40%
60%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
40%
50%
65%
3
Deadlift (Barbell)
1
1
1
1
2
5 reps
3 reps
2 reps
1 reps
2 reps
40%
55%
65%
75%
90%
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Single-Leg Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5 reps
3 reps
3 reps
30%
40%
60%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
4 reps
40%
50%
65%
3
Deadlift (Barbell)
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
2 reps
40%
55%
65%
75%
85%
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Single-Leg Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5 reps
3 reps
3 reps
30%
40%
65%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
4 reps
40%
55%
70%
3
Deadlift (Barbell)
1
1
1
1
2
5 reps
3 reps
2 reps
1 reps
2 reps
40%
55%
65%
75%
92%
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5
Single-Leg Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
5 reps
3 reps
2 reps
2 reps
40%
55%
65%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
3 reps
2 reps
40%
50%
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
5 reps
30%
40%
50%
55%
2
Bench Press (Barbell)
1
1
1
1
3
5 reps
3 reps
2 reps
3 reps
3 reps
40%
55%
65%
75%
70%
3
Stiff Leg Deadlift
1
1
3
6 reps
6 reps
6 reps
30%
40%
50%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
5 reps
30%
40%
50%
57%
2
Bench Press (Barbell)
1
1
1
1
3
5 reps
3 reps
2 reps
3 reps
3 reps
40%
55%
65%
77%
72%
3
Stiff Leg Deadlift
1
1
3
6 reps
6 reps
6 reps
30%
40%
52%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
5 reps
30%
40%
50%
58%
2
Bench Press (Barbell)
1
1
1
1
3
5 reps
3 reps
2 reps
3 reps
3 reps
40%
55%
65%
78%
73%
3
Stiff Leg Deadlift
1
1
3
6 reps
6 reps
6 reps
30%
40%
53%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
5 reps
30%
40%
50%
60%
2
Bench Press (Barbell)
1
1
1
1
3
5 reps
3 reps
2 reps
3 reps
3 reps
40%
55%
65%
82%
77%
3
Stiff Leg Deadlift
1
1
3
6 reps
6 reps
6 reps
30%
40%
55%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
4 reps
30%
40%
50%
60%
2
Bench Press (Barbell)
1
1
1
2
3
5 reps
3 reps
2 reps
2 reps
2 reps
40%
55%
65%
80%
75%
3
Stiff Leg Deadlift
1
1
3
5 reps
5 reps
5 reps
30%
40%
55%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
4 reps
30%
40%
50%
62%
2
Bench Press (Barbell)
1
1
1
1
2
5 reps
3 reps
2 reps
1 reps
2 reps
40%
55%
65%
75%
85%
3
Stiff Leg Deadlift
1
1
3
5 reps
5 reps
5 reps
30%
40%
57%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
4 reps
30%
40%
50%
61%
2
Bench Press (Barbell)
1
1
1
1
2
5 reps
3 reps
2 reps
1 reps
2 reps
40%
55%
65%
75%
82%
3
Stiff Leg Deadlift
1
1
3
5 reps
5 reps
5 reps
30%
40%
56%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
4 reps
30%
40%
50%
65%
2
Bench Press (Barbell)
1
1
1
1
2
2
5 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
55%
65%
75%
90%
85%
3
Stiff Leg Deadlift
1
1
3
5 reps
5 reps
5 reps
30%
40%
60%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
3 reps
30%
40%
50%
65%
2
Bench Press (Barbell)
1
1
1
1
2
2
5 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
55%
65%
75%
90%
85%
3
Stiff Leg Deadlift
1
1
3
5 reps
5 reps
4 reps
30%
40%
55%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3
5 reps
3 reps
2 reps
3 reps
30%
40%
55%
70%
2
Bench Press (Barbell)
1
1
1
1
2
2
5 reps
3 reps
2 reps
1 reps
1 reps
2 reps
40%
55%
65%
75%
92%
85%
3
Stiff Leg Deadlift
1
1
3
5 reps
5 reps
4 reps
30%
40%
60%
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
3 reps
2 reps
40%
50%
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
2
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
40%
55%
70%
80%
90%
96%
100%
2
Bench Press (Barbell)
1
1
1
1
1
1
2
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
40%
55%
70%
80%
90%
96%
100%
3
Deadlift (Barbell)
1
1
1
1
1
1
2
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
40%
55%
70%
80%
90%
96%
100%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
55%
65%
70%
70%
70%
70%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
55%
60%
65%
65%
65%
65%
65%
3
Deficit Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
6 Reps
6 Reps
6 Reps
30%
35%
45%
55%
55%
55%
4
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
35%
45%
60%
60%
60%
5
Plank1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@8
@8
@8
Day 2
1
Squat (Paused)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
6 Reps
6 Reps
6 Reps
30%
40%
50%
60%
60%
60%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
55%
60%
70%
70%
70%
70%
3
Chest Supported Row (Machine)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
4
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
5
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 3
1
Front Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
30%
40%
50%
50%
50%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
6 Reps
6 Reps
6 Reps
40%
50%
60%
60%
60%
3
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
40%
55%
65%
75%
75%
75%
4
Pull-Up (Weighted)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@10
@10
@10
5
Single-Leg Leg Curl1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 4
1
Tempo Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
5 Reps
5 Reps
5 Reps
30%
40%
50%
55%
55%
55%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
55%
65%
75%
70%
70%
70%
3
Stiff Leg Deadlift1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
30%
40%
50%
50%
50%
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
6
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8