Program Description
Powerbuilding. Upper/Lower Split. Building Strength and size. Following a Linear Periodization on Main lifts there, that includes: Bench Squat OHP Deadlift Other lifts i use Dynamic double progression and Double progression on lateral raises. Hitting every muscles 2 times a week, with some forearm work on leg days. Deload Days/week is optimal, take when you feel like or could be taken after week 5 or 10, reducing all exercise with 1 set and 10% weight for the whole week on all exercies. You can choose your own exercises if they are hit the same muscles, this is just mine preferred.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedMar 02, 2025 08:28
- Last EditedJun 18, 2025 12:56
Summary
Unleash your inner powerhouse with the **Mutant** program, a comprehensive 10-week journey designed to transform your physique and strength. Comprising four intense workouts each week, this program focuses on building muscle and enhancing performance through a mix of compound lifts and targeted supersets. With exercises like the barbell bench press, squats, and weighted dips, you'll push your limits while honing in on every major muscle group. Get ready to embrace the grind and sculpt a body that commands respect!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
63%
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7
3A
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8-9
3B
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-9
4A
Dip (Weighted)
3
5-10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
5A
French Press
4
10-15 reps
RPE 9-10
5B
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
66%
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7-8
3A
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8-9
3B
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-9
4A
Dip (Weighted)
3
5-10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
5A
French Press
4
10-15 reps
RPE 9-10
5B
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
70%
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
3A
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8-9
3B
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-9
4A
Dip (Weighted)
3
5-10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
5A
French Press
4
10-15 reps
RPE 9-10
5B
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
73%
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 8-9
3A
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8-9
3B
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-9
4A
Dip (Weighted)
3
5-10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
5A
French Press
4
10-15 reps
RPE 9-10
5B
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
73%
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 8-9
3B
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-9
4A
Dip (Weighted)
3
5-10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
5A
French Press
4
10-15 reps
RPE 9-10
5B
Incline Curl (Dumbbell)
4
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
83%
80%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 7
3A
Seated Military Press (Barbell)
4
6-10 reps
RPE 8-9
3B
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8-9
4A
Dip (Weighted)
3
5-10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5A
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9-10
5B
Bayesian Curl
4
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
85%
83%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 7-8
3A
Seated Military Press (Barbell)
4
6-10 reps
RPE 8-9
3B
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8-9
4A
Dip (Weighted)
3
5-10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5A
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9-10
5B
Bayesian Curl
4
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
88%
85%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Seated Military Press (Barbell)
4
6-10 reps
RPE 8-9
3B
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8-9
4A
Dip (Weighted)
3
5-10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5A
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9-10
5B
Bayesian Curl
4
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
90%
88%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8-9
3A
Seated Military Press (Barbell)
4
6-10 reps
RPE 8-9
3B
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8-9
4A
Dip (Weighted)
3
5-10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5A
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9-10
5B
Bayesian Curl
4
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3A
Seated Military Press (Barbell)
4
6-10 reps
RPE 8-9
3B
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8-9
4A
Dip (Weighted)
3
5-10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5A
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9-10
5B
Bayesian Curl
4
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
63%
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
3A
Leg Extension
3
10-15 reps
RPE 9-10
3B
Lying Leg Curl
3
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Extension
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
66%
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-8
3A
Leg Extension
3
10-15 reps
RPE 9-10
3B
Lying Leg Curl
3
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Extension
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
70%
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3A
Leg Extension
3
10-15 reps
RPE 9-10
3B
Lying Leg Curl
3
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Extension
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
73%
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8-9
3A
Leg Extension
3
10-15 reps
RPE 9-10
3B
Lying Leg Curl
3
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Extension
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
73%
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 9
3A
Leg Extension
3
10-15 reps
RPE 9-10
3B
Lying Leg Curl
3
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Extension
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
83%
80%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7
3A
Leg Extension
3
8-12 reps
RPE 9-10
3B
Lying Leg Curl
3
8-12 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Extension
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
85%
83%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 7-8
3A
Leg Extension
3
8-12 reps
RPE 9-10
3B
Lying Leg Curl
3
8-12 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Extension
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
88%
85%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3A
Leg Extension
3
8-12 reps
RPE 9-10
3B
Lying Leg Curl
3
8-12 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Extension
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
90%
88%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-9
3A
Leg Extension
3
8-12 reps
RPE 9-10
3B
Lying Leg Curl
3
8-12 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Extension
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3A
Leg Extension
3
8-12 reps
RPE 9-10
3B
Lying Leg Curl
3
8-12 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Extension
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
63%
2
Pull-Up (Bodyweight)
4
8-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
3B
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
4B
Cable Crossover
3
10-15 reps
RPE 9-10
5A
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9-10
5B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
66%
2
Pull-Up (Bodyweight)
4
8-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
3B
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
4B
Cable Crossover
3
10-15 reps
RPE 9-10
5A
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9-10
5B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
70%
2
Pull-Up (Bodyweight)
4
8-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
3B
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
4B
Cable Crossover
3
10-15 reps
RPE 9-10
5A
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9-10
5B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
73%
2
Pull-Up (Bodyweight)
4
8-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
3B
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
4B
Cable Crossover
3
10-15 reps
RPE 9-10
5A
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9-10
5B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
73%
2
Pull-Up (Bodyweight)
4
8-10 reps
RPE 8-10
3A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8-9
3B
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
4B
Cable Crossover
3
10-15 reps
RPE 9-10
5A
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9-10
5B
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
83%
80%
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8-10
3A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8-9
3B
Seated Row (Cable)
4
6-10 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 9-10
4B
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 9-10
5A
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9-10
5B
Skull Crusher (Barbell)
4
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
85%
83%
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8-10
3A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8-9
3B
Seated Row (Cable)
4
6-10 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 9-10
4B
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 9-10
5A
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9-10
5B
Skull Crusher (Barbell)
4
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
88%
85%
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8-10
3A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8-9
3B
Seated Row (Cable)
4
6-10 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 9-10
4B
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 9-10
5A
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9-10
5B
Skull Crusher (Barbell)
4
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
90%
88%
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8-10
3A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8-9
3B
Seated Row (Cable)
4
6-10 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 9-10
4B
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 9-10
5A
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9-10
5B
Skull Crusher (Barbell)
4
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
100%
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8-10
3A
Incline Bench Press (Barbell)
4
6-10 reps
RPE 8-9
3B
Seated Row (Cable)
4
6-10 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
8-12 reps
RPE 9-10
4B
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 9-10
5A
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9-10
5B
Skull Crusher (Barbell)
4
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
63%
2
Hack Squat
4
8-10 reps
RPE 7
3A
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
3B
Sissy Squat
3
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Curl
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
66%
2
Hack Squat
4
7-8 reps
RPE 8-10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
3B
Sissy Squat
3
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Curl
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
70%
2
Hack Squat
4
8-10 reps
RPE 8
3A
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
3B
Sissy Squat
3
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Curl
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
73%
2
Hack Squat
4
8-9 reps
RPE 8-10
3A
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
3B
Sissy Squat
3
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Curl
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
73%
2
Hack Squat
4
8-10 reps
RPE 9
3A
Seated Hamstring Curl
3
10-15 reps
RPE 9-10
3B
Sissy Squat
3
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Curl
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
83%
80%
2
Hack Squat
4
6-8 reps
RPE 7
3A
Seated Hamstring Curl
3
8-12 reps
RPE 9-10
3B
Sissy Squat
3
8-12 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Curl
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
85%
83%
2
Hack Squat
4
6-8 reps
RPE 7-8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 9-10
3B
Sissy Squat
3
8-12 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Curl
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
88%
85%
2
Hack Squat
4
6-8 reps
RPE 8
3A
Seated Hamstring Curl
3
8-12 reps
RPE 9-10
3B
Sissy Squat
3
8-12 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Curl
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
90%
88%
2
Hack Squat
4
6-8 reps
RPE 8-9
3A
Seated Hamstring Curl
3
8-12 reps
RPE 9-10
3B
Sissy Squat
3
8-12 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Curl
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Hack Squat
4
6-8 reps
RPE 9
3A
Seated Hamstring Curl
3
8-12 reps
RPE 9-10
3B
Sissy Squat
3
8-12 reps
RPE 9-10
4A
Wrist Curls
3
10-15 reps
RPE 10
4B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 10
5A
Neck Curl
3
10-20 reps
RPE 8-10
5B
Ab Wheel
3
10-20 reps
RPE 9-10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
63%
2
Bent Over Row (Barbell)4 Sets
8-10 Reps
@7
3A
Seated Shoulder Press (Dumbbell)4 Sets
8-12 Reps
@8-9
3B
Lat Pulldown (Close Grip)4 Sets
8-12 Reps
@8-9
4A
Dip (Weighted)3 Sets
5-10 Reps
@9
4B
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@9-10
5A
French Press4 Sets
10-15 Reps
@9-10
5B
Incline Curl (Dumbbell)4 Sets
10-15 Reps
@9-10
Day 2
1
Squat (Barbell)4 Sets
63%
2
Romanian Deadlift (Barbell)4 Sets
8-10 Reps
@7
3A
Leg Extension3 Sets
10-15 Reps
@9-10
3B
Lying Leg Curl3 Sets
10-15 Reps
@9-10
4A
Wrist Curls3 Sets
10-15 Reps
@10
4B
Reverse Wrist Curl (Barbell)3 Sets
10-15 Reps
@10
5A
Neck Extension3 Sets
10-20 Reps
@8-10
5B
Ab Wheel3 Sets
10-20 Reps
@9-10
Day 3
1
Overhead Press (Barbell)4 Sets
63%
2
Pull-Up (Bodyweight)4 Sets
8-10 Reps
@8-10
3A
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
@8-9
3B
Chest Supported Row (Dumbbell)4 Sets
8-12 Reps
@8-9
4A
Lateral Raise (Cable)3 Sets
10-15 Reps
@9-10
4B
Cable Crossover3 Sets
10-15 Reps
@9-10
5A
Hammer Curl (Dumbbell)4 Sets
10-15 Reps
@9-10
5B
V-Handle Tricep Pushdown (Cable)4 Sets
10-15 Reps
@9-10
Day 4
1
Deadlift (Barbell)4 Sets
63%
2
Hack Squat4 Sets
8-10 Reps
@7
3A
Seated Hamstring Curl3 Sets
10-15 Reps
@9-10
3B
Sissy Squat3 Sets
10-15 Reps
@9-10
4A
Wrist Curls3 Sets
10-15 Reps
@10
4B
Reverse Wrist Curl (Barbell)3 Sets
10-15 Reps
@10
5A
Neck Curl3 Sets
10-20 Reps
@8-10
5B
Ab Wheel3 Sets
10-20 Reps
@9-10