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 EditedMar 02, 2025 01:07
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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