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BoostcampPNG

2nd lift of day

by Ryker

Program Description

First 3 weeks focused on volume, next 3 weeks focused on heavy weight, final week max prep

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 28, 2026 05:01
  • Last Edited
    Feb 28, 2026 06:10
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.1%
Hamstrings
13.1%
Front Delts
10.7%
Chest
9.8%
Triceps
9.8%
Glutes
8.2%
Middle Delts
6.6%
Upper Back
6.6%
Lats
6.6%
Biceps
4.9%
Lower Back
4.1%
Rear Delts
3.3%
Abs
1.6%
Forearms
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 9
RPE 9
RPE 9
4
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 8.5
RPE 9
RPE 9.5
2
Tricep Rope Push Down (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Hamstring Curl
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
6
Leg Extension
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
2
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9.5
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
2
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9.5
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
2
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@9.5
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2
Barbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@9
@9
@9
4
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 4
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2
Barbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
@9
@9
@9
4
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10