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BoostcampPNG

Winter Bulk

by Tyler F.

Program Description

Powerlifting winter prep and bulk split. A 4 day split for intermediate powerlifters. Day 1 chest/shoulders . Day 2 Back . Day 3 legs . Day 4 biceps/triceps. Simple 4 day split. I recommend taking rest days on Sunday, Wednesday and Saturday.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 23, 2024 08:07
  • Last Edited
    Sep 04, 2024 03:00

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Overhead Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Seated Overhead Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Arnold Press
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
3
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Arnold Press
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Lateral Raise (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Overhead Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Seated Overhead Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Arnold Press
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
3
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Arnold Press
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Lateral Raise (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Overhead Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Seated Overhead Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Arnold Press
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 10
2
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 10
3
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
3
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Arnold Press
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Lateral Raise (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Overhead Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Seated Overhead Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Arnold Press
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
3
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Arnold Press
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Lateral Raise (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Overhead Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Seated Overhead Press (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Arnold Press
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Pec Fly (Dumbbell)
3
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Arnold Press
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Lateral Raise (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 10
2
Bench Press (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 10
3
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
8 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
6
Face Pull
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Underhand Lat Pulldown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Dumbbell Row
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Upright Row (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 8
6
Shrug (Dumbbell)
2
2
8 reps
5 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
8 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
6
Face Pull
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Underhand Lat Pulldown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Dumbbell Row
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Upright Row (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 8
6
Shrug (Dumbbell)
2
2
8 reps
5 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
8 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
6
Face Pull
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Underhand Lat Pulldown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Dumbbell Row
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Upright Row (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 8
6
Shrug (Dumbbell)
2
2
8 reps
5 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
8 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
6
Face Pull
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Underhand Lat Pulldown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Dumbbell Row
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Upright Row (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 8
6
Shrug (Dumbbell)
2
2
8 reps
5 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
8 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
5
Upright Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
6
Face Pull
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Underhand Lat Pulldown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Seated Wide-Grip Row (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Dumbbell Row
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Upright Row (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 8
6
Shrug (Dumbbell)
2
2
8 reps
5 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Leg Curl
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Leg Curl
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Leg Curl
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Leg Curl
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Leg Curl
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Leg Curl
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Leg Curl
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Leg Curl
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Leg Curl
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Leg Curl
1
1
1
8 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
4
Standing Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
1
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Larsen Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
4
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
6
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
7
Arnold Press
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
@6
@7
@8
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
5 Reps
@7
@8
@9
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@9
@9
@9
6
Face Pull
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@9
@9
@9
7
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@9
@9
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
2
Leg Extension
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@9
@9
@9
3
Leg Curl
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@9
@9
@9
4
Standing Calf Raise
4 Sets
12 Reps
@8
Day 4
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
2
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
3
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
5
Single Arm Pushdown
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9
8
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@7
@8
@9