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Manner's Powerlifting

by Echo5

Program Description

Muscle isolation with power lifting style

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    130 minutes
  • Created
    Mar 01, 2025 11:34
  • Last Edited
    Jun 18, 2025 11:50

Summary

Unleash your strength with Manner's Powerlifting program, a comprehensive 14-week journey designed for serious lifters. Train five days a week with a focus on the big lifts: bench press, deadlifts, and more, ensuring you build muscle and power effectively. Each workout is meticulously crafted to enhance your strength through a mix of barbell and machine exercises, targeting all major muscle groups. Get ready to push your limits and achieve your lifting goals!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-8
4
Bench Press (Close Grip)
3
8 reps
RPE 6-8
5
Pec Deck (Machine)
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
67%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-8
4
Bench Press (Close Grip)
3
8 reps
RPE 6-8
5
Pec Deck (Machine)
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-8
4
Bench Press (Close Grip)
3
8 reps
RPE 6-8
5
Pec Deck (Machine)
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
72%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-8
4
Bench Press (Close Grip)
3
8 reps
RPE 6-8
5
Pec Deck (Machine)
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-8
4
Bench Press (Close Grip)
3
8 reps
RPE 6-8
5
Pec Deck (Machine)
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
77%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-8
4
Bench Press (Close Grip)
3
8 reps
RPE 6-8
5
Pec Deck (Machine)
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-8
4
Bench Press (Close Grip)
3
8 reps
RPE 6-8
5
Pec Deck (Machine)
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
82%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-8
4
Bench Press (Close Grip)
3
8 reps
RPE 6-8
5
Pec Deck (Machine)
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
84%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-8
4
Bench Press (Close Grip)
3
8 reps
RPE 6-8
5
Pec Deck (Machine)
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
86%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-8
4
Bench Press (Close Grip)
3
8 reps
RPE 6-8
5
Pec Deck (Machine)
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
87%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-8
4
Bench Press (Close Grip)
3
8 reps
RPE 6-8
5
Pec Deck (Machine)
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
87%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-8
4
Bench Press (Close Grip)
3
8 reps
RPE 6-8
5
Pec Deck (Machine)
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
87%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-8
4
Bench Press (Close Grip)
3
8 reps
RPE 6-8
5
Pec Deck (Machine)
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
92%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-8
4
Bench Press (Close Grip)
3
8 reps
RPE 6-8
5
Pec Deck (Machine)
3
12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
65%
2
Lat Pulldown
3
12 reps
RPE 6-8
3
Seated Row (Cable)
3
12 reps
RPE 6-8
4
Kroc Row
3
8 reps
RPE 6-8
5
Good Morning
3
8 reps
RPE 7
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
67%
2
Lat Pulldown
3
12 reps
RPE 6-8
3
Seated Row (Cable)
3
12 reps
RPE 6-8
4
Kroc Row
3
8 reps
RPE 6-8
5
Good Morning
3
8 reps
RPE 7
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Lat Pulldown
3
12 reps
RPE 6-8
3
Seated Row (Cable)
3
12 reps
RPE 6-8
4
Kroc Row
3
8 reps
RPE 6-8
5
Good Morning
3
8 reps
RPE 7
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
72%
2
Lat Pulldown
3
12 reps
RPE 6-8
3
Seated Row (Cable)
3
12 reps
RPE 6-8
4
Kroc Row
3
8 reps
RPE 6-8
5
Good Morning
3
8 reps
RPE 7
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
75%
2
Lat Pulldown
3
12 reps
RPE 6-8
3
Seated Row (Cable)
3
12 reps
RPE 6-8
4
Kroc Row
3
8 reps
RPE 6-8
5
Good Morning
3
8 reps
RPE 7
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
77%
2
Lat Pulldown
3
12 reps
RPE 6-8
3
Seated Row (Cable)
3
12 reps
RPE 6-8
4
Kroc Row
3
8 reps
RPE 6-8
5
Good Morning
3
8 reps
RPE 7
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
80%
2
Lat Pulldown
3
12 reps
RPE 6-8
3
Seated Row (Cable)
3
12 reps
RPE 6-8
4
Kroc Row
3
8 reps
RPE 6-8
5
Good Morning
3
8 reps
RPE 7
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
82%
2
Lat Pulldown
3
12 reps
RPE 6-8
3
Seated Row (Cable)
3
12 reps
RPE 6-8
4
Kroc Row
3
8 reps
RPE 6-8
5
Good Morning
3
8 reps
RPE 7
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
84%
2
Lat Pulldown
3
12 reps
RPE 6-8
3
Seated Row (Cable)
3
12 reps
RPE 6-8
4
Kroc Row
3
8 reps
RPE 6-8
5
Good Morning
3
8 reps
RPE 7
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
86%
2
Lat Pulldown
3
12 reps
RPE 6-8
3
Seated Row (Cable)
3
12 reps
RPE 6-8
4
Kroc Row
3
8 reps
RPE 6-8
5
Good Morning
3
8 reps
RPE 7
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
87%
2
Lat Pulldown
3
12 reps
RPE 6-8
3
Seated Row (Cable)
3
12 reps
RPE 6-8
4
Kroc Row
3
8 reps
RPE 6-8
5
Good Morning
3
8 reps
RPE 7
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87%
2
Lat Pulldown
3
12 reps
RPE 6-8
3
Seated Row (Cable)
3
12 reps
RPE 6-8
4
Kroc Row
3
8 reps
RPE 6-8
5
Good Morning
3
8 reps
RPE 7
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
87%
2
Lat Pulldown
3
12 reps
RPE 6-8
3
Seated Row (Cable)
3
12 reps
RPE 6-8
4
Kroc Row
3
8 reps
RPE 6-8
5
Good Morning
3
8 reps
RPE 7
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
92%
2
Lat Pulldown
3
12 reps
RPE 6-8
3
Seated Row (Cable)
3
12 reps
RPE 6-8
4
Kroc Row
3
8 reps
RPE 6-8
5
Good Morning
3
8 reps
RPE 7
6
Abs Crunch (Machine)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
10 reps
RPE 6-8
2
JM Press
5
10 reps
RPE 6-8
3
Hammer Curl
5
10 reps
RPE 6-8
4
Tricep Pushdown (Cable)
5
10 reps
RPE 6-8
5
Wrist Curls
5
10 reps
RPE 6-8
6
Farmer's Walk (Weighted)
5
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
10 reps
RPE 6-8
2
JM Press
5
10 reps
RPE 6-8
3
Hammer Curl
5
10 reps
RPE 6-8
4
Tricep Pushdown (Cable)
5
10 reps
RPE 6-8
5
Wrist Curls
5
10 reps
RPE 6-8
6
Farmer's Walk (Weighted)
5
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
10 reps
RPE 6-8
2
JM Press
5
10 reps
RPE 6-8
3
Hammer Curl
5
10 reps
RPE 6-8
4
Tricep Pushdown (Cable)
5
10 reps
RPE 6-8
5
Wrist Curls
5
10 reps
RPE 6-8
6
Farmer's Walk (Weighted)
5
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
10 reps
RPE 6-8
2
JM Press
5
10 reps
RPE 6-8
3
Hammer Curl
5
10 reps
RPE 6-8
4
Tricep Pushdown (Cable)
5
10 reps
RPE 6-8
5
Wrist Curls
5
10 reps
RPE 6-8
6
Farmer's Walk (Weighted)
5
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
10 reps
RPE 6-8
2
JM Press
5
10 reps
RPE 6-8
3
Hammer Curl
5
10 reps
RPE 6-8
4
Tricep Pushdown (Cable)
5
10 reps
RPE 6-8
5
Wrist Curls
5
10 reps
RPE 6-8
6
Farmer's Walk (Weighted)
5
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
10 reps
RPE 6-8
2
JM Press
5
10 reps
RPE 6-8
3
Hammer Curl
5
10 reps
RPE 6-8
4
Tricep Pushdown (Cable)
5
10 reps
RPE 6-8
5
Wrist Curls
5
10 reps
RPE 6-8
6
Farmer's Walk (Weighted)
5
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
10 reps
RPE 6-8
2
JM Press
5
10 reps
RPE 6-8
3
Hammer Curl
5
10 reps
RPE 6-8
4
Tricep Pushdown (Cable)
5
10 reps
RPE 6-8
5
Wrist Curls
5
10 reps
RPE 6-8
6
Farmer's Walk (Weighted)
5
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
10 reps
RPE 6-8
2
JM Press
5
10 reps
RPE 6-8
3
Hammer Curl
5
10 reps
RPE 6-8
4
Tricep Pushdown (Cable)
5
10 reps
RPE 6-8
5
Wrist Curls
5
10 reps
RPE 6-8
6
Farmer's Walk (Weighted)
5
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
10 reps
RPE 6-8
2
JM Press
5
10 reps
RPE 6-8
3
Hammer Curl
5
10 reps
RPE 6-8
4
Tricep Pushdown (Cable)
5
10 reps
RPE 6-8
5
Wrist Curls
5
10 reps
RPE 6-8
6
Farmer's Walk (Weighted)
5
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
10 reps
RPE 6-8
2
JM Press
5
10 reps
RPE 6-8
3
Hammer Curl
5
10 reps
RPE 6-8
4
Tricep Pushdown (Cable)
5
10 reps
RPE 6-8
5
Wrist Curls
5
10 reps
RPE 6-8
6
Farmer's Walk (Weighted)
5
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
10 reps
RPE 6-8
2
JM Press
5
10 reps
RPE 6-8
3
Hammer Curl
5
10 reps
RPE 6-8
4
Tricep Pushdown (Cable)
5
10 reps
RPE 6-8
5
Wrist Curls
5
10 reps
RPE 6-8
6
Farmer's Walk (Weighted)
5
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
10 reps
RPE 6-8
2
JM Press
5
10 reps
RPE 6-8
3
Hammer Curl
5
10 reps
RPE 6-8
4
Tricep Pushdown (Cable)
5
10 reps
RPE 6-8
5
Wrist Curls
5
10 reps
RPE 6-8
6
Farmer's Walk (Weighted)
5
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
10 reps
RPE 6-8
2
JM Press
5
10 reps
RPE 6-8
3
Hammer Curl
5
10 reps
RPE 6-8
4
Tricep Pushdown (Cable)
5
10 reps
RPE 6-8
5
Wrist Curls
5
10 reps
RPE 6-8
6
Farmer's Walk (Weighted)
5
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
5
10 reps
RPE 6-8
2
JM Press
5
10 reps
RPE 6-8
3
Hammer Curl
5
10 reps
RPE 6-8
4
Tricep Pushdown (Cable)
5
10 reps
RPE 6-8
5
Wrist Curls
5
10 reps
RPE 6-8
6
Farmer's Walk (Weighted)
5
AMRAP
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6-8
3
Standing pin Press
3
8 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-8
5
Reverse Pec Deck
3
12 reps
RPE 6-8
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
67%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6-8
3
Standing pin Press
3
8 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-8
5
Reverse Pec Deck
3
12 reps
RPE 6-8
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
70%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6-8
3
Standing pin Press
3
8 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-8
5
Reverse Pec Deck
3
12 reps
RPE 6-8
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
72%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6-8
3
Standing pin Press
3
8 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-8
5
Reverse Pec Deck
3
12 reps
RPE 6-8
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6-8
3
Standing pin Press
3
8 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-8
5
Reverse Pec Deck
3
12 reps
RPE 6-8
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
77%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6-8
3
Standing pin Press
3
8 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-8
5
Reverse Pec Deck
3
12 reps
RPE 6-8
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
80%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6-8
3
Standing pin Press
3
8 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-8
5
Reverse Pec Deck
3
12 reps
RPE 6-8
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
82%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6-8
3
Standing pin Press
3
8 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-8
5
Reverse Pec Deck
3
12 reps
RPE 6-8
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
84%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6-8
3
Standing pin Press
3
8 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-8
5
Reverse Pec Deck
3
12 reps
RPE 6-8
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
86%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6-8
3
Standing pin Press
3
8 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-8
5
Reverse Pec Deck
3
12 reps
RPE 6-8
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
87%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6-8
3
Standing pin Press
3
8 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-8
5
Reverse Pec Deck
3
12 reps
RPE 6-8
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
87%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6-8
3
Standing pin Press
3
8 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-8
5
Reverse Pec Deck
3
12 reps
RPE 6-8
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
87%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6-8
3
Standing pin Press
3
8 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-8
5
Reverse Pec Deck
3
12 reps
RPE 6-8
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
92%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6-8
3
Standing pin Press
3
8 reps
RPE 6-8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-8
5
Reverse Pec Deck
3
12 reps
RPE 6-8
6
Bicycle Crunch
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2
Squat (Paused)
3
8 reps
RPE 6-8
3
Front Squat (Barbell)
3
8 reps
RPE 6-8
4
Split Squat (Smith Machine)
3
12 reps
RPE 6-8
5
Single-Leg Leg Curl
3
12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
67%
2
Squat (Paused)
3
8 reps
RPE 6-8
3
Front Squat (Barbell)
3
8 reps
RPE 6-8
4
Split Squat (Smith Machine)
3
12 reps
RPE 6-8
5
Single-Leg Leg Curl
3
12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Squat (Paused)
3
8 reps
RPE 6-8
3
Front Squat (Barbell)
3
8 reps
RPE 6-8
4
Kettlebell Swing
3
12 reps
RPE 6-8
5
Split Squat (Smith Machine)
3
12 reps
RPE 6-8
6
Single-Leg Leg Curl
3
12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
72%
2
Squat (Paused)
3
8 reps
RPE 6-8
3
Front Squat (Barbell)
3
8 reps
RPE 6-8
4
Split Squat (Smith Machine)
3
12 reps
RPE 6-8
5
Single-Leg Leg Curl
3
12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Squat (Paused)
3
8 reps
RPE 6-8
3
Front Squat (Barbell)
3
8 reps
RPE 6-8
4
Split Squat (Smith Machine)
3
12 reps
RPE 6-8
5
Single-Leg Leg Curl
3
12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Squat (Paused)
3
8 reps
RPE 6-8
3
Front Squat (Barbell)
3
8 reps
RPE 6-8
4
Split Squat (Smith Machine)
3
12 reps
RPE 6-8
5
Single-Leg Leg Curl
3
12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Squat (Paused)
3
8 reps
RPE 6-8
3
Front Squat (Barbell)
3
8 reps
RPE 6-8
4
Split Squat (Smith Machine)
3
12 reps
RPE 6-8
5
Single-Leg Leg Curl
3
12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
82%
2
Squat (Paused)
3
8 reps
RPE 6-8
3
Front Squat (Barbell)
3
8 reps
RPE 6-8
4
Split Squat (Smith Machine)
3
12 reps
RPE 6-8
5
Single-Leg Leg Curl
3
12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
84%
2
Squat (Paused)
3
8 reps
RPE 6-8
3
Front Squat (Barbell)
3
8 reps
RPE 6-8
4
Split Squat (Smith Machine)
3
12 reps
RPE 6-8
5
Single-Leg Leg Curl
3
12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
86%
2
Squat (Paused)
3
8 reps
RPE 6-8
3
Front Squat (Barbell)
3
8 reps
RPE 6-8
4
Split Squat (Smith Machine)
3
12 reps
RPE 6-8
5
Single-Leg Leg Curl
3
12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
87%
2
Squat (Paused)
3
8 reps
RPE 6-8
3
Front Squat (Barbell)
3
8 reps
RPE 6-8
4
Split Squat (Smith Machine)
3
12 reps
RPE 6-8
5
Single-Leg Leg Curl
3
12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
87%
2
Squat (Paused)
3
8 reps
RPE 6-8
3
Front Squat (Barbell)
3
8 reps
RPE 6-8
4
Split Squat (Smith Machine)
3
12 reps
RPE 6-8
5
Single-Leg Leg Curl
3
12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
87%
2
Squat (Paused)
3
8 reps
RPE 6-8
3
Front Squat (Barbell)
3
8 reps
RPE 6-8
4
Split Squat (Smith Machine)
3
12 reps
RPE 6-8
5
Single-Leg Leg Curl
3
12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
92%
2
Squat (Paused)
3
8 reps
RPE 6-8
3
Front Squat (Barbell)
3
8 reps
RPE 6-8
4
Split Squat (Smith Machine)
3
12 reps
RPE 6-8
5
Single-Leg Leg Curl
3
12 reps
RPE 6-8
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
65%
2
Bench Press (Wide Grip)
3 Sets
8 Reps
@6-8
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@6-8
4
Bench Press (Close Grip)
3 Sets
8 Reps
@6-8
5
Pec Deck (Machine)
3 Sets
12 Reps
@6-8
Day 2
1
Deadlift (Barbell)
3 Sets
8 Reps
65%
2
Lat Pulldown
3 Sets
12 Reps
@6-8
3
Seated Row (Cable)
3 Sets
12 Reps
@6-8
4
Kroc Row
3 Sets
8 Reps
@6-8
5
Good Morning
3 Sets
8 Reps
@7
6
Abs Crunch (Machine)
3 Sets
20 Reps
@10
Day 3
1
Bicep Curl (Barbell)
5 Sets
10 Reps
@6-8
2
JM Press
5 Sets
10 Reps
@6-8
3
Hammer Curl
5 Sets
10 Reps
@6-8
4
Tricep Pushdown (Cable)
5 Sets
10 Reps
@6-8
5
Wrist Curls
5 Sets
10 Reps
@6-8
6
Farmer's Walk (Weighted)
5 Sets
AMRAP
@8-10
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
65%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
@6-8
3
Standing pin Press
3 Sets
8 Reps
@6-8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6-8
5
Reverse Pec Deck
3 Sets
12 Reps
@6-8
6
Bicycle Crunch
3 Sets
20 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
65%
2
Squat (Paused)
3 Sets
8 Reps
@6-8
3
Front Squat (Barbell)
3 Sets
8 Reps
@6-8
4
Split Squat (Smith Machine)
3 Sets
12 Reps
@6-8
5
Single-Leg Leg Curl
3 Sets
12 Reps
@6-8