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Mauis powerlifting program in season

by Demigod strength
5.0
(1 rating)

Program Description

This is a novice to intermediate program made for powerbuilding that focuses on tge main lifts more for the purpose of getting ready for a competition we'll still putting on size

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 04, 2025 01:48
  • Last Edited
    Aug 20, 2025 05:09

Summary

Unleash your strength with Maui's Powerlifting Program in Season, a comprehensive 12-week plan designed for serious lifters. Committing to 5 days a week, you'll focus on key lifts like the Deadlift, Bench Press, and Squats, utilizing a mix of barbell and machine exercises to maximize muscle engagement. Each session emphasizes progressive overload and technique refinement, ensuring you build power and endurance effectively. Get ready to elevate your performance and achieve your lifting goals with structured workouts tailored for serious gains!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Biceps
9.8%
Quadriceps
9.2%
Glutes
8.9%
Lats
8.5%
Hamstrings
8.5%
Front Delts
8.4%
Upper Back
8.1%
Chest
6.6%
Lower Back
5.9%
Abs
5.2%
Middle Delts
3.7%
Abductors
1.8%
Rear Delts
1.8%
Forearms
0.9%
Adductors
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 9
-
2
Pull-Up (Weighted)
3
5-7 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
6 reps
65%
5
French Press
1
2
6-10 reps
6-10 reps
RPE 9
-
6
Alternating Dumbbell Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 9
-
2
Pull-Up (Weighted)
3
5-7 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
6 reps
65%
5
French Press
1
2
6-10 reps
6-10 reps
RPE 9
-
6
Alternating Dumbbell Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
8 reps
8 reps
RPE 9
-
2
Pull-Up (Weighted)
3
5-7 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
6 reps
65%
5
French Press
1
2
6-10 reps
6-10 reps
RPE 9
-
6
Alternating Dumbbell Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
6 reps
6 reps
RPE 9
-
2
Pull-Up (Weighted)
3
5-7 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
5 reps
70%
5
French Press
1
2
6-10 reps
6-10 reps
RPE 9
-
6
Alternating Dumbbell Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
6 reps
6 reps
RPE 9
-
2
Pull-Up (Weighted)
3
5-7 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
5 reps
70%
5
French Press
1
2
6-10 reps
6-10 reps
RPE 9
-
6
Alternating Dumbbell Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
6 reps
6 reps
RPE 9
-
2
Pull-Up (Weighted)
3
5-7 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
5 reps
70%
5
French Press
1
2
6-10 reps
6-10 reps
RPE 9
-
6
Alternating Dumbbell Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
4 reps
4 reps
RPE 9
-
2
Pull-Up (Weighted)
3
5-7 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
4 reps
75%
5
French Press
1
2
6-10 reps
6-10 reps
RPE 9
-
6
Alternating Dumbbell Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
4 reps
4 reps
RPE 9
-
2
Pull-Up (Weighted)
3
5-7 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
4 reps
75%
5
French Press
1
2
6-10 reps
6-10 reps
RPE 9
-
6
Alternating Dumbbell Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
4 reps
4 reps
RPE 9
-
2
Pull-Up (Weighted)
3
5-7 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
4 reps
75%
5
French Press
1
2
6-10 reps
6-10 reps
RPE 9
-
6
Alternating Dumbbell Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
2 reps
RPE 9
-
2
Pull-Up (Weighted)
3
5-7 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
3 reps
80%
5
French Press
1
2
6-10 reps
6-10 reps
RPE 9
-
6
Alternating Dumbbell Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
2 reps
RPE 9
-
2
Pull-Up (Weighted)
3
5-7 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
3 reps
80%
5
French Press
1
2
6-10 reps
6-10 reps
RPE 9
-
6
Alternating Dumbbell Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
2 reps
RPE 9
-
2
Pull-Up (Weighted)
3
5-7 reps
-
3
Behind-The-Neck Press (Smith Machine)
3
8-12 reps
-
4
Bicep Curl (Barbell)
4
3 reps
80%
5
French Press
1
2
6-10 reps
6-10 reps
RPE 9
-
6
Alternating Dumbbell Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 9
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
3
6-10 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 9
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
3
6-10 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 9
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
3
6-10 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
3
6-10 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
3
6-10 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 9
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
3
6-10 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 9
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
3
6-10 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 9
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
3
6-10 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 9
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
3
6-10 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 9
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
3
6-10 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 9
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
3
6-10 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 9
-
2
Front Squat (Barbell)
3
8-12 reps
-
3
Decline Sit Up (Weighted)
3
6-10 reps
-
4
Hip Abductor (Machine)
3
10-15 reps
-
5
Hamstring Curl
3
10-15 reps
-
6
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
6 reps
60%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
10-15 reps
-
4
Lat Pulldown (Single Arm)
3
6-10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
6 reps
60%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
10-15 reps
-
4
Lat Pulldown (Single Arm)
3
6-10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
6 reps
60%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
10-15 reps
-
4
Lat Pulldown (Single Arm)
3
6-10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
5 reps
70%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
10-15 reps
-
4
Lat Pulldown (Single Arm)
3
6-10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
5 reps
70%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
10-15 reps
-
4
Lat Pulldown (Single Arm)
3
6-10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
5 reps
70%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
10-15 reps
-
4
Lat Pulldown (Single Arm)
3
6-10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
6
4 reps
75%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
10-15 reps
-
4
Lat Pulldown (Single Arm)
3
6-10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
6
4 reps
75%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
10-15 reps
-
4
Lat Pulldown (Single Arm)
3
6-10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
6
4 reps
75%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
10-15 reps
-
4
Lat Pulldown (Single Arm)
3
6-10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
3 reps
85%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
10-15 reps
-
4
Lat Pulldown (Single Arm)
3
6-10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
3 reps
85%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
10-15 reps
-
4
Lat Pulldown (Single Arm)
3
6-10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
3 reps
85%
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Shoulder Press (Plate Loaded)
3
10-15 reps
-
4
Lat Pulldown (Single Arm)
3
6-10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
6
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 9
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Ab Wheel
3
5-10 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Extension
3
-
6
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 9
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Ab Wheel
3
5-10 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Extension
3
-
6
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
RPE 9
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Ab Wheel
3
5-10 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Extension
3
-
6
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
RPE 9
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Ab Wheel
3
5-10 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Extension
3
-
6
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
RPE 9
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Ab Wheel
3
5-10 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Extension
3
-
6
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
RPE 9
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Ab Wheel
3
5-10 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Extension
3
-
6
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 9
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Ab Wheel
3
5-10 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Extension
3
-
6
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 9
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Ab Wheel
3
5-10 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Extension
3
-
6
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 9
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Ab Wheel
3
5-10 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Extension
3
-
6
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
2 reps
RPE 9
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Ab Wheel
3
5-10 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Extension
3
-
6
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
2 reps
RPE 9
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Ab Wheel
3
5-10 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Extension
3
-
6
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
2 reps
RPE 9
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Ab Wheel
3
5-10 reps
-
4
Back Extension (Weighted)
3
10-15 reps
-
5
Leg Extension
3
-
6
Hamstring Curl
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 9
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Ring Row
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 9
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Ring Row
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 9
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Ring Row
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
6 reps
6 reps
RPE 9
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Ring Row
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
6 reps
6 reps
RPE 9
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Ring Row
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
6 reps
6 reps
RPE 9
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Ring Row
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
4 reps
4 reps
RPE 9
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Ring Row
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
4 reps
4 reps
RPE 9
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Ring Row
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
4 reps
4 reps
RPE 9
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Ring Row
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
2 reps
2 reps
RPE 9
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Ring Row
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
2 reps
2 reps
RPE 9
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Ring Row
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
2 reps
2 reps
RPE 9
-
2
Pull-Up (Weighted)
3
8-12 reps
-
3
Upright Row (Barbell)
3
10-15 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6
Ring Row
3
6-10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@9
-
2
Front Squat (Barbell)
3 Sets
8-12 Reps
-
3
Decline Sit Up (Weighted)
3 Sets
6-10 Reps
-
4
Hip Abductor (Machine)
3 Sets
10-15 Reps
-
5
Hamstring Curl
3 Sets
10-15 Reps
-
6
Leg Extension
3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
8 Reps
8 Reps
@9
-
2
Pull-Up (Weighted)
3 Sets
5-7 Reps
-
3
Behind-The-Neck Press (Smith Machine)
3 Sets
8-12 Reps
-
4
Bicep Curl (Barbell)
4 Sets
6 Reps
65%
5
French Press
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
-
6
Alternating Dumbbell Curl
3 Sets
-
Day 3
1
Pin Press Bench (Barbell)
4 Sets
6 Reps
60%
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
3
Shoulder Press (Plate Loaded)
3 Sets
10-15 Reps
-
4
Lat Pulldown (Single Arm)
3 Sets
6-10 Reps
-
5
Incline Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
6
Reverse Pec Deck
3 Sets
10-15 Reps
-
Day 4
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@9
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Ab Wheel
3 Sets
5-10 Reps
-
4
Back Extension (Weighted)
3 Sets
10-15 Reps
-
5
Leg Extension
3 Sets
-
6
Hamstring Curl
3 Sets
10-15 Reps
-
Day 5
1
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@9
-
2
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
3
Upright Row (Barbell)
3 Sets
10-15 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
6
Ring Row
3 Sets
6-10 Reps
-