5.0
(1 rating)
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 EditedJan 16, 2026 05:01
Summary
Unleash your strength with the Norwegian 4-Day Powerlifting Program, a comprehensive 12-week journey designed for serious lifters. This program focuses on the big three lifts—squat, bench press, and deadlift—while incorporating accessory movements to build overall power and stability. Train four days a week with structured sets and intensities tailored to boost your performance and maximize gains. Elevate your lifting game and achieve your personal best in just three months!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.8%
Glutes
13.9%
Triceps
12.7%
Quadriceps
12.3%
Front Delts
11.3%
Chest
9.3%
Abs
7.8%
Lower Back
3.6%
Adductors
3.3%
Biceps
2.9%
Middle Delts
2.4%
Upper Back
2.1%
Lats
2.1%
Forearms
0.9%
Rear Delts
0.5%
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
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
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