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
- LevelNovice, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 04, 2025 01:48
- Last EditedAug 04, 2025 06:05
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
5 reps
5 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
5 reps
5 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
5 reps
5 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
3 reps
3 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
3 reps
3 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
3 reps
3 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
2km Row
1
-
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
2km Row
1
-
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
2km Row
1
-
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
2km Row
1
-
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
2km Row
1
-
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
2km Row
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
5 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
2km Row
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
5 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
2km Row
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
5 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
2km Row
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3 reps
3 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
2km Row
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3 reps
3 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
2km Row
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
3 reps
3 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
2km Row
1
-
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 Curl3 Sets
10-15 Reps
-
6
Leg Extension3 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 Press1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
-
6
Alternating Dumbbell Curl3 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 Deck3 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 Wheel3 Sets
5-10 Reps
-
4
Back Extension (Weighted)3 Sets
10-15 Reps
-
5
Leg Extension3 Sets
-
6
Hamstring Curl3 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
2km Row1 Set
-