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Transformer

by Shreshth S.

Program Description

Powerbuilding

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    20 minutes
  • Created
    Oct 10, 2025 12:53
  • Last Edited
    Oct 10, 2025 01:53
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.2%
Quadriceps
9.5%
Triceps
8.8%
Chest
8.7%
Upper Back
8.4%
Glutes
7.5%
Front Delts
7.5%
Hamstrings
5.8%
Middle Delts
5.6%
Lats
5.2%
Rear Delts
4.3%
Forearms
3.9%
Lower Back
3.3%
Abs
3.3%
Adductors
2.7%
Calves
2.2%
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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
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Cable Crossover
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
7
Bench Press (Close Grip)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Reverse Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
10 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8 reps
RPE 8
5
Abs Crunch (Machine)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Seated Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
12 reps
RPE 8
3
Preacher Curl (Barbell)
3
8 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
2 Sets
12 Reps
@8
4
Cable Crossover
2 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@8
7
Bench Press (Close Grip)
2 Sets
10 Reps
@8
Day 5
1
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8
2
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
3
Preacher Curl (Barbell)
3 Sets
8 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
Day 3
1
Lat Pulldown
4 Sets
10 Reps
@8
2
Seated Row (Cable)
4 Sets
10 Reps
@8
3
Back Extension (Weighted)
3 Sets
10 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
8 Reps
@8
5
Abs Crunch (Machine)
3 Sets
10 Reps
@8
Day 4
1
Sumo Squat
4 Sets
10 Reps
@8
2
Leg Extension
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
15 Reps
@8
4
Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Seated Calf Raise
3 Sets
10 Reps
@8
Day 2
1
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
3
Face Pull
3 Sets
10 Reps
@8
4
Reverse Curl (Barbell)
3 Sets
10 Reps
@8
Day 6
1
Deadlift (Barbell)
4 Sets
7 Reps
-