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Programa Linear de Powerlifting 1.0

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Program Description

Periodização linear com foco em ganho de massa muscular e força no SBD.

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 17, 2025 05:38
  • Last Edited
    Jun 17, 2025 06:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
7 reps
RPE 8
2
Long Pause Bench Press
2
3 reps
RPE 6
3
Bench Press (Barbell)
2
7 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 10
6
Dip (Weighted)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
7 reps
RPE 8
2
Long Pause Bench Press
2
3 reps
RPE 6.5
3
Bench Press (Barbell)
2
7 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 10
6
Dip (Weighted)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
7 reps
RPE 8
2
Long Pause Bench Press
2
3 reps
RPE 7
3
Bench Press (Barbell)
2
7 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 10
6
Dip (Weighted)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
7 reps
RPE 8
2
Long Pause Bench Press
2
3 reps
RPE 7.5
3
Bench Press (Barbell)
2
7 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 10
6
Dip (Weighted)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
7 reps
RPE 6
2
Long Pause Bench Press
2
3 reps
RPE 6
3
Bench Press (Barbell)
2
7 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 10
6
Dip (Weighted)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
7 reps
RPE 8
2
Long Pause Bench Press
2
3 reps
RPE 6.5
3
Bench Press (Barbell)
2
7 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 10
6
Dip (Weighted)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
7 reps
RPE 8
2
Long Pause Bench Press
2
3 reps
RPE 7
3
Bench Press (Barbell)
2
7 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 10
6
Dip (Weighted)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
7 reps
RPE 8
2
Long Pause Bench Press
2
3 reps
RPE 7.5
3
Bench Press (Barbell)
2
7 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 10
6
Dip (Weighted)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
7 reps
RPE 6
2
Long Pause Bench Press
2
3 reps
RPE 6
3
Bench Press (Barbell)
2
7 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 10
6
Dip (Weighted)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
7 reps
RPE 6
2
Long Pause Bench Press
3
3 reps
RPE 6
3
Bench Press (Barbell)
2
7 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8
2
Long Pause Bench Press
3
3 reps
RPE 8
3
Bench Press (Barbell)
2
5 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
5
Leg Extension
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 6
2
Squat Static Hold (Low Bar)
1
0.15 mins
RPE 8
3
Long Pause Bench Press
3
3 reps
RPE 6
4
Bench Press (Barbell)
2
5 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
6
Leg Extension
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
2
1 reps
70%
4
Bench Press (Barbell)
2
1 reps
70%
5
Sumo Deadlift (Barbell)
2
1 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Stiff Leg Deadlift
2
5-7 reps
RPE 10
3
Lying Leg Curl
3
8-10 reps
RPE 10
4
T-Bar Row
2
5-7 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6.5
2
Stiff Leg Deadlift
2
5-7 reps
RPE 10
3
Lying Leg Curl
3
8-10 reps
RPE 10
4
T-Bar Row
2
5-7 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Stiff Leg Deadlift
2
5-7 reps
RPE 10
3
Lying Leg Curl
3
8-10 reps
RPE 10
4
T-Bar Row
2
5-7 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Stiff Leg Deadlift
2
5-7 reps
RPE 10
3
Lying Leg Curl
3
8-10 reps
RPE 10
4
T-Bar Row
2
5-7 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Stiff Leg Deadlift
2
5-7 reps
RPE 10
3
Lying Leg Curl
3
8-10 reps
RPE 10
4
T-Bar Row
2
5-7 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Stiff Leg Deadlift
2
5-7 reps
RPE 10
3
Lying Leg Curl
3
8-10 reps
RPE 10
4
T-Bar Row
2
5-7 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6.5
2
Stiff Leg Deadlift
2
5-7 reps
RPE 10
3
Lying Leg Curl
3
8-10 reps
RPE 10
4
T-Bar Row
2
5-7 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Stiff Leg Deadlift
2
5-7 reps
RPE 10
3
Lying Leg Curl
3
8-10 reps
RPE 10
4
T-Bar Row
2
5-7 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Stiff Leg Deadlift
2
5-7 reps
RPE 7
3
Lying Leg Curl
3
8-10 reps
RPE 10
4
T-Bar Row
2
5-7 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 6
2
Deadlift (Barbell)
2
5 reps
RPE 6
3
Lying Leg Curl
3
8-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 8
2
Deadlift (Barbell)
2
5 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
4
Lying Leg Curl
3
8-10 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 6-7
2
Deadlift (Barbell)
5
2 reps
84%
3
Block Pull (Barbell)
4
0.1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
3
-
4
Bench Press (Barbell)
3
-
5
Sumo Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 6
2
Squat (Low Bar)
2
7 reps
RPE 7
3
Bench Press (Close Grip)
4
7 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
5-7 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 6.5
2
Squat (Low Bar)
2
7 reps
RPE 7
3
Bench Press (Close Grip)
4
7 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
5-7 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 7
2
Squat (Low Bar)
2
7 reps
RPE 7
3
Bench Press (Close Grip)
4
7 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
5-7 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 7.5
2
Squat (Low Bar)
2
7 reps
RPE 7
3
Bench Press (Close Grip)
4
7 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
5-7 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 6
2
Squat (Low Bar)
2
7 reps
RPE 6
3
Bench Press (Close Grip)
4
7 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
5-7 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 6.5
2
Squat (Low Bar)
2
7 reps
RPE 7
3
Bench Press (Close Grip)
4
7 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
5-7 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 7
2
Squat (Low Bar)
2
7 reps
RPE 7
3
Bench Press (Close Grip)
4
7 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
5-7 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 7.5
2
Squat (Low Bar)
2
7 reps
RPE 7
3
Bench Press (Close Grip)
4
7 reps
RPE 8
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
5-7 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 6
2
Squat (Low Bar)
2
7 reps
RPE 6
3
Bench Press (Close Grip)
4
7 reps
RPE 6
4
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
5-7 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 6
2
Squat (Low Bar)
2
7 reps
RPE 6
3
Bench Press (Close Grip)
5
5 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
RPE 7
2
Squat (Low Bar)
2
5 reps
RPE 7
3
Bench Press (Close Grip)
5
5 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
3 reps
RPE 6
2
Squat (Low Bar)
2
5 reps
RPE 6
3
Bench Press (Close Grip)
5
5 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
5-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
65%
2
Hyperextension
2
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Seated Row (Machine)
3
8-10 reps
RPE 10
5
Y Raise
3
8-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
67.5%
2
Hyperextension
2
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Seated Row (Machine)
3
8-10 reps
RPE 10
5
Y Raise
3
8-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Hyperextension
2
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Seated Row (Machine)
3
8-10 reps
RPE 10
5
Y Raise
3
8-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
72.5%
2
Hyperextension
2
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Seated Row (Machine)
3
8-10 reps
RPE 10
5
Y Raise
3
8-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Hyperextension
2
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Seated Row (Machine)
3
8-10 reps
RPE 10
5
Y Raise
3
8-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
65%
2
Hyperextension
2
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Seated Row (Machine)
3
8-10 reps
RPE 10
5
Y Raise
3
8-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
67.5%
2
Hyperextension
2
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Seated Row (Machine)
3
8-10 reps
RPE 10
5
Y Raise
3
8-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Hyperextension
2
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Seated Row (Machine)
3
8-10 reps
RPE 10
5
Y Raise
3
8-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Hyperextension
2
5-7 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
RPE 10
4
Seated Row (Machine)
3
8-10 reps
RPE 10
5
Y Raise
3
8-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
65%
2
Lat Pulldown
4
8-10 reps
RPE 10
3
Seated Row (Machine)
3
8-10 reps
RPE 10
4
Y Raise
3
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Lat Pulldown
4
8-10 reps
RPE 10
3
Seated Row (Machine)
3
8-10 reps
RPE 10
4
Y Raise
3
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
65%
2
Lat Pulldown
4
8-10 reps
RPE 10
3
Seated Row (Machine)
3
8-10 reps
RPE 10
4
Y Raise
3
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
3
5 reps
74%
4
Bench Press (Barbell)
2
3
1 reps
5 reps
74%
70%
5
Sumo Deadlift (Barbell)
1
2
4 reps
4 reps
80%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
3
5 reps
77%
4
Bench Press (Barbell)
2
3
1 reps
5 reps
78%
70%
5
Sumo Deadlift (Barbell)
1
2
4 reps
4 reps
82.5%
78%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
3
5 reps
79%
4
Bench Press (Barbell)
2
3
1 reps
5 reps
81%
72%
5
Sumo Deadlift (Barbell)
1
2
4 reps
4 reps
85%
81%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
3
5 reps
81%
4
Bench Press (Barbell)
2
3
1 reps
5 reps
83%
75%
5
Sumo Deadlift (Barbell)
1
2
4 reps
4 reps
87.5%
84%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
1
AMRAP
85%
4
Bench Press (Barbell)
1
AMRAP
90%
5
Sumo Deadlift (Barbell)
1
AMRAP
92%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
4
3 reps
82%
4
Bench Press (Barbell)
2
3
1 reps
5 reps
87%
74%
5
Sumo Deadlift (Barbell)
1
3
3 reps
3 reps
86%
82%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
4
3 reps
85%
4
Bench Press (Barbell)
2
3
1 reps
5 reps
89%
77%
5
Sumo Deadlift (Barbell)
1
4
3 reps
3 reps
87.5%
84%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
4
3 reps
87%
4
Bench Press (Barbell)
2
3
1 reps
5 reps
91%
80%
5
Sumo Deadlift (Barbell)
1
4
3 reps
3 reps
91%
86%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
1
AMRAP
85%
4
Bench Press (Barbell)
1
AMRAP
90%
5
Sumo Deadlift (Barbell)
1
AMRAP
92%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
3
4 reps
81%
4
Bench Press (Barbell)
1
4
1 reps
4 reps
88%
79%
5
Sumo Deadlift (Barbell)
1
3
1 reps
3 reps
85%
78%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
4
3 reps
85%
4
Bench Press (Barbell)
1
4
1 reps
3 reps
95%
82%
5
Sumo Deadlift (Barbell)
1
4
1 reps
3 reps
92%
82%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
2
5-7 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-7 reps
RPE 10
3
Squat (Low Bar)
5
3 reps
87%
4
Bench Press (Barbell)
1
3
1 reps
2 reps
88%
84%
Week 1
1 / 13 Weeks
Day 1
1
High Bar Squat (Barbell)
4 Sets
7 Reps
@8
2
Long Pause Bench Press
2 Sets
3 Reps
@6
3
Bench Press (Barbell)
2 Sets
7 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@10
5
Leg Extension
2 Sets
8-10 Reps
@10
6
Dip (Weighted)
2 Sets
8-10 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@6
2
Stiff Leg Deadlift
2 Sets
5-7 Reps
@10
3
Lying Leg Curl
3 Sets
8-10 Reps
@10
4
T-Bar Row
2 Sets
5-7 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
@10
6
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@10
Day 3
1
Squat (Paused)
3 Sets
3 Reps
@6
2
Squat (Low Bar)
2 Sets
7 Reps
@7
3
Bench Press (Close Grip)
4 Sets
7 Reps
@8
4
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
5-7 Reps
@10
6
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
3 Reps
65%
2
Hyperextension
2 Sets
5-7 Reps
@10
3
Lat Pulldown
4 Sets
8-10 Reps
@10
4
Seated Row (Machine)
3 Sets
8-10 Reps
@10
5
Y Raise
3 Sets
8-10 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
Day 5
1
Decline Crunch
2 Sets
5-7 Reps
@10
2
Calf Raise (Leg Press)
2 Sets
5-7 Reps
@10
3
Squat (Low Bar)
3 Sets
5 Reps
74%
4
Bench Press (Barbell)
2 Sets
3 Sets
1 Reps
5 Reps
74%
70%
5
Sumo Deadlift (Barbell)
1 Set
2 Sets
4 Reps
4 Reps
80%
75%