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Bigger Is Better Powerbuilding

by Coltin S.
2 athletes joined

Program Description

Quick Breakdown of Plan 4 Days Training: M/T/Th/F – Upper/Lower Split Cardio: 30 min treadmill on training days Active Recovery: W/Sa – stretching + 1 hr treadmill Sunday: Full rest or light walk/stretch 🔥 Why 4 Days Works (Especially for Powerbuilding) 4 days a week allows: High intensity and heavy volume without burning out Full recovery windows (huge for muscle growth and joint longevity) Room to focus on your cardio, mobility, and CNS recovery midweek You’re training smart and sustainably — perfect for a long-haul bulk with progressive overload and solid conditioning.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 09, 2025 12:27
  • Last Edited
    Jun 09, 2025 01:00
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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
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Chest Supported Row (Machine)
4
5 reps
RPE 8
3
Overhead Press (Dumbbell)
4
5 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Seated Dip (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Chest Supported Row (Machine)
4
5 reps
RPE 8
3
Overhead Press (Dumbbell)
4
5 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Seated Dip (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Chest Supported Row (Machine)
4
5 reps
RPE 8
3
Overhead Press (Dumbbell)
4
5 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Seated Dip (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Chest Supported Row (Machine)
4
5 reps
RPE 8
3
Overhead Press (Dumbbell)
4
5 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Seated Dip (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Chest Supported Row (Machine)
3
5 reps
RPE 6
3
Overhead Press (Dumbbell)
3
5 reps
RPE 6
4
Bicep Curl (EZ Bar)
2
8 reps
RPE 7
5
Seated Dip (Machine)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Chest Supported Row (Machine)
4
5 reps
RPE 8
3
Overhead Press (Dumbbell)
4
5 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Seated Dip (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Chest Supported Row (Machine)
4
5 reps
RPE 8
3
Overhead Press (Dumbbell)
4
5 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Seated Dip (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Chest Supported Row (Machine)
4
5 reps
RPE 8
3
Overhead Press (Dumbbell)
4
5 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Seated Dip (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Chest Supported Row (Machine)
4
5 reps
RPE 8
3
Overhead Press (Dumbbell)
4
5 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Seated Dip (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Chest Supported Row (Machine)
3
5 reps
RPE 6
3
Overhead Press (Dumbbell)
3
5 reps
RPE 6
4
Bicep Curl (EZ Bar)
2
8 reps
RPE 7
5
Seated Dip (Machine)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Chest Supported Row (Machine)
4
5 reps
RPE 8
3
Overhead Press (Dumbbell)
4
5 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Seated Dip (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Chest Supported Row (Machine)
4
5 reps
RPE 8
3
Overhead Press (Dumbbell)
4
5 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Seated Dip (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Chest Supported Row (Machine)
4
5 reps
RPE 8
3
Overhead Press (Dumbbell)
4
5 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Seated Dip (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Chest Supported Row (Machine)
4
5 reps
RPE 8
3
Overhead Press (Dumbbell)
4
5 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Seated Dip (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8 reps
RPE 9
4
Seated Calf Raise
4
15 reps
RPE 9
5
Single-Leg Leg Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8 reps
RPE 9
4
Seated Calf Raise
4
15 reps
RPE 9
5
Single-Leg Leg Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8 reps
RPE 9
4
Seated Calf Raise
4
15 reps
RPE 9
5
Single-Leg Leg Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8 reps
RPE 9
4
Seated Calf Raise
4
15 reps
RPE 9
5
Single-Leg Leg Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
3
Leg Press
2
8 reps
RPE 7
4
Seated Calf Raise
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8 reps
RPE 9
4
Seated Calf Raise
4
15 reps
RPE 9
5
Single-Leg Leg Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8 reps
RPE 9
4
Seated Calf Raise
4
15 reps
RPE 9
5
Single-Leg Leg Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8 reps
RPE 9
4
Seated Calf Raise
4
15 reps
RPE 9
5
Single-Leg Leg Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8 reps
RPE 9
4
Seated Calf Raise
4
15 reps
RPE 9
5
Single-Leg Leg Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
3
Leg Press
2
8 reps
RPE 7
4
Seated Calf Raise
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8 reps
RPE 9
4
Seated Calf Raise
4
15 reps
RPE 9
5
Single-Leg Leg Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8 reps
RPE 9
4
Seated Calf Raise
4
15 reps
RPE 9
5
Single-Leg Leg Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8 reps
RPE 9
4
Seated Calf Raise
4
15 reps
RPE 9
5
Single-Leg Leg Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 8
3
Leg Press
3
8 reps
RPE 9
4
Seated Calf Raise
4
15 reps
RPE 9
5
Single-Leg Leg Curl
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Lat Pulldown
4
12 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
20 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Lat Pulldown
4
12 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
20 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Lat Pulldown
4
12 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
20 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Lat Pulldown
4
12 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
20 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
5B
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Lat Pulldown
4
12 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
20 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Lat Pulldown
4
12 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
20 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Lat Pulldown
4
12 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
20 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Lat Pulldown
4
12 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
20 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Lat Pulldown
3
10 reps
RPE 7
3
Pec Deck (Machine)
2
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
5B
Hammer Curl (Dumbbell)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Lat Pulldown
4
12 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
20 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Lat Pulldown
4
12 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
20 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Lat Pulldown
4
12 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
20 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Lat Pulldown
4
12 reps
RPE 9
3
Pec Deck (Machine)
3
15 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
20 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
5B
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Hamstring Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Hamstring Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Hamstring Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Hamstring Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 7
4
Hamstring Curl
2
12 reps
RPE 7
5
Standing Calf Raise
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Hamstring Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Hamstring Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Hamstring Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Hamstring Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 7
4
Hamstring Curl
2
12 reps
RPE 7
5
Standing Calf Raise
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Hamstring Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Hamstring Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Hamstring Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Hamstring Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Chest Supported Row (Machine)
4 Sets
5 Reps
@8
3
Overhead Press (Dumbbell)
4 Sets
5 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
5
Seated Dip (Machine)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
5 Reps
@8
3
Leg Press
3 Sets
8 Reps
@9
4
Seated Calf Raise
4 Sets
15 Reps
@9
5
Single-Leg Leg Curl
2 Sets
15 Reps
@6
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@9
2
Lat Pulldown
4 Sets
12 Reps
@9
3
Pec Deck (Machine)
3 Sets
15 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
4B
Rear Delt Fly (Machine)
3 Sets
20 Reps
@9
5A
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@9
5B
Hammer Curl (Dumbbell)
3 Sets
15 Reps
@9
Day 4
1
Hack Squat
4 Sets
12 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
15 Reps
@9
4
Hamstring Curl
3 Sets
15 Reps
@9
5
Standing Calf Raise
4 Sets
15 Reps
@9