Program Description
Periodização linear com foco em ganho de massa muscular e força no SBD.
Program Overview
- LevelBeginner
- GoalPowerlifting
- EquipmentFull Gym
- Program Length13 weeks
- Time Per Workout120 minutes
- CreatedJun 17, 2025 05:38
- Last EditedJun 18, 2025 11:22
Summary
Unlock your strength potential with the Programa Linear de Powerlifting 1.0, a comprehensive 13-week training plan designed for serious lifters. This 5-day program focuses on the core lifts of powerlifting—squat, bench press, and deadlift—while integrating accessory movements to enhance muscle balance and performance. Each session is meticulously crafted to push your limits, utilizing a mix of intensity and volume tailored to maximize gains. Get ready to build power and confidence as you progress through this structured journey!
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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
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)
4
5 reps
RPE 6
2
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 10
3
Lying Leg Curl
2
8-10 reps
RPE 10
4
T-Bar Row
2
5-7 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Hyperextension
2
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 Press2 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 Extension2 Sets
8-10 Reps
@10
6
Dip (Weighted)2 Sets
8-10 Reps
@10
Day 2
1
Deadlift (Barbell)4 Sets
5 Reps
@6
2
Lat Pulldown (Close Grip)3 Sets
8-10 Reps
@10
3
Lying Leg Curl2 Sets
8-10 Reps
@10
4
T-Bar Row2 Sets
5-7 Reps
@10
5
Preacher Curl (Barbell)3 Sets
8-10 Reps
@10
6
Hyperextension2 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
Hyperextension2 Sets
5-7 Reps
@10
3
Lat Pulldown4 Sets
8-10 Reps
@10
4
Seated Row (Machine)3 Sets
8-10 Reps
@10
5
Y Raise3 Sets
8-10 Reps
@10
6
Bicep Curl (Dumbbell)3 Sets
8-10 Reps
@10
Day 5
1
Decline Crunch2 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%