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Program Description

The goal of this program is to increase your SBD total overall. If you don’t like tempo deadlifts you can easily change it out for paused deadlifts or any other secondary deadlift workout.. accessory movements are just suggested you do not have to follow them if it doesn’t follow your split or doesn’t fit your needed volume for hypertrophy work.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    180 minutes
  • Created
    Nov 05, 2025 05:53
  • Last Edited
    Nov 14, 2025 08:39

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
16.5%
Quadriceps
14.8%
Triceps
11.1%
Hamstrings
10.8%
Glutes
9.9%
Front Delts
8.4%
Upper Back
5.9%
Biceps
4.1%
Lats
4.1%
Abs
3.3%
Adductors
3.2%
Rear Delts
3.2%
Lower Back
2.3%
Middle Delts
1.6%
Forearms
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
5 reps
5 reps
82.4%
76.2%
70.1%
2
Incline Bench Press (Barbell)
1
3
6 reps
8 reps
72.3%
65%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
5 reps
5 reps
84%
77.5%
71.3%
2
Incline Bench Press (Barbell)
1
3
6 reps
8 reps
73.9%
66.5%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
5 reps
5 reps
85%
78.6%
72%
2
Incline Bench Press (Barbell)
1
3
6 reps
8 reps
75.1%
67.8%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
5 reps
5 reps
86.3%
80%
73.3%
2
Incline Bench Press (Barbell)
1
3
6 reps
8 reps
76.2%
68.7%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
2 reps
5 reps
5 reps
90.7%
81.1%
74.6%
2
Incline Bench Press (Barbell)
1
3
6 reps
8 reps
77.4%
69.5%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2 reps
5 reps
5 reps
82.4%
75%
65.3%
2
Incline Bench Press (Barbell)
1
3
6 reps
8 reps
72.3%
61.7%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
3
12-15 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
2 reps
4 reps
5 reps
85%
77.4%
71.3%
2
Incline Bench Press (Barbell)
1
3
7 reps
7 reps
70.7%
65.2%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
2 reps
4 reps
5 reps
86.3%
78.6%
72%
2
Incline Bench Press (Barbell)
1
3
7 reps
7 reps
72.3%
66%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
1 reps
4 reps
5 reps
90.7%
80%
73.3%
2
Incline Bench Press (Barbell)
1
3
7 reps
7 reps
74%
67.8%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
1 reps
3 reps
4 reps
92.2%
83.7%
77.3%
2
Incline Bench Press (Barbell)
1
3
7 reps
7 reps
76.2%
70.4%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
1 reps
3 reps
4 reps
93.9%
85%
78%
2
Incline Bench Press (Barbell)
1
3
7 reps
7 reps
78.6%
72.2%
3
Leg Extension
1
3
8-10 reps
10-12 reps
-
-
4
Seated Dumbbell Curl
4
12-15 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
67.5%
2
Bench Press (Barbell)
1
4
6 reps
6 reps
72.3%
66.5%
3
Deadlift (Barbell)
1
4
1 reps
2 reps
90.3%
85.5%
4
Incline Bench Press (Barbell)
2
6-8 reps
-
5
Standing Pullover (Cable)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1
4 reps
6 reps
6 reps
80%
72%
67.7%
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Tempo Deadlift
1
1
1
2
2 reps
5 reps
5 reps
6 reps
83%
75%
70.5%
64.4%
4
Lat Pulldown
1
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1
4 reps
6 reps
6 reps
81.1%
73%
67.7%
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Tempo Deadlift
1
1
1
2
2 reps
5 reps
5 reps
6 reps
85%
76.2%
71.6%
65%
4
Lat Pulldown
1
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1
4 reps
6 reps
6 reps
82.4%
73.8%
70%
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Tempo Deadlift
1
1
1
2
2 reps
5 reps
5 reps
6 reps
86.3%
77.4%
72.7%
66.1%
4
Lat Pulldown
1
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
4 reps
6 reps
6 reps
83.7%
75.4%
70.7%
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Tempo Deadlift
1
1
1
2
1 reps
5 reps
5 reps
6 reps
90.7%
78.6%
73.89%
67.2%
4
Lat Pulldown
1
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
3 reps
5 reps
5 reps
87.8%
79.2%
74.6%
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Tempo Deadlift
1
1
1
2
1 reps
4 reps
4 reps
5 reps
92.2%
82.4%
77.2%
70.5%
4
Lat Pulldown
1
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
3 reps
5 reps
5 reps
81.1%
69%
64.6%
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Tempo Deadlift
1
1
1
2
1 reps
4 reps
4 reps
5 reps
85%
77.4%
69.4%
63.3%
4
Lat Pulldown
1
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
Seated Hamstring Curl
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
1 reps
3 reps
4 reps
6 reps
87.8%
81%
75.3%
70.77%
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Tempo Deadlift
1
2
1 reps
5 reps
85%
-
4
Lat Pulldown (Single Arm)
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
1 reps
3 reps
4 reps
4 reps
89.2%
82.4%
76.9%
72.3%
2
Bench Press (Dumbbell)
4
6-8 reps
-
3
Tempo Deadlift
1
4
1 reps
5 reps
86.3%
-
4
Lat Pulldown (Single Arm)
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
10-12 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
1 reps
3 reps
4 reps
4 reps
90.7%
83.7%
77.7%
73%
2
Bench Press (Dumbbell)
4
6-8 reps
-
3
Tempo Deadlift
1
4
1 reps
5 reps
87.8%
-
4
Lat Pulldown (Single Arm)
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
8-10 reps
-
6
Seated Hamstring Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
1 reps
2 reps
3 reps
3 reps
92.2%
87.8%
81.5%
77%
2
Bench Press (Dumbbell)
4
6-8 reps
-
3
Tempo Deadlift
1
4
1 reps
5 reps
89.2%
-
4
Lat Pulldown (Single Arm)
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
8-10 reps
-
6
Seated Hamstring Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
1 reps
2 reps
3 reps
3 reps
94%
89.2%
83%
77.7%
2
Bench Press (Dumbbell)
4
6-8 reps
-
3
Tempo Deadlift
1
4
1 reps
4 reps
90.7%
-
4
Lat Pulldown (Single Arm)
4
6-8 reps
-
5
Chest Supported Row (Machine)
4
8-10 reps
-
6
Seated Hamstring Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
2 reps
90.3%
85.5%
2
Bench Press (Barbell)
1
4
1 reps
2 reps
90.3%
85.5%
3
Bicep Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
3
2 reps
5 reps
7 reps
83.7%
75.1%
67.9%
2
Bench Press (Wide Grip)
1
4
6 reps
6 reps
69.3%
63.8%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
3
2 reps
5 reps
7 reps
85%
76.2%
68.5%
2
Bench Press (Wide Grip)
1
4
6 reps
6 reps
70.9%
65.4%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
3
2 reps
5 reps
7 reps
86.3%
77.4%
70%
2
Bench Press (Wide Grip)
1
4
6 reps
6 reps
72.1%
66.15%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
12-15 reps
-
6
Bicep Curl (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
3
1 reps
5 reps
7 reps
90.7%
78.6%
70.7%
2
Bench Press (Wide Grip)
1
4
6 reps
6 reps
73.2%
67.7%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Chest Fly (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
3
1 reps
4 reps
6 reps
92.2%
82.4%
74.3%
2
Bench Press (Wide Grip)
1
4
6 reps
6 reps
74.4%
68.5%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Tricep Pushdown (Cable)
4
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Chest Fly (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
1 reps
4 reps
6 reps
83.7%
76.2%
65%
2
Bench Press (Wide Grip)
1
4
6 reps
6 reps
69.3%
60%
3
Incline Bench Press (Dumbbell)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Chest Fly (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
1 reps
6 reps
6 reps
5 reps
83.7%
72.3%
67.85%
63.5%
2
Bench Press (Wide Grip)
1
4
5 reps
5 reps
72.1%
66.15%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
1 reps
6 reps
6 reps
5 reps
85%
74%
69.3%
65%
2
Bench Press (Wide Grip)
1
4
5 reps
5 reps
73.2%
67.7%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
1 reps
5 reps
5 reps
4 reps
86.3%
77.4%
72.85%
68.5%
2
Bench Press (Wide Grip)
1
4
5 reps
5 reps
74.4%
68.4%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
-
4
Skull Crusher (Barbell)
3
12-15 reps
-
5
Lateral Raise (Dumbbell)
3
12-15 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
1 reps
5 reps
5 reps
4 reps
87.8%
78.6%
73.57%
69.3%
2
Bench Press (Wide Grip)
1
4
5 reps
5 reps
75.6%
69.2%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
3
1 reps
5 reps
5 reps
4 reps
89.2%
80%
75%
70.7%
2
Bench Press (Wide Grip)
1
4
5 reps
5 reps
77%
70.77%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-12 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
-
2
Bench Press (Barbell)
1
-
-
3
Deadlift (Barbell)
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
5 reps
79.9%
69.7%
2
Bench Press (Barbell)
1
1
3
1 reps
7 reps
9 reps
86.3%
65.4%
60.7%
3
Squat (Barbell)
4
6 reps
67.3%
4
Leg Curl
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Rear Delt Fly (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
5 reps
81.1%
-
2
Bench Press (Barbell)
1
1
3
1 reps
7 reps
9 reps
87.8%
67.7%
63%
3
Squat (Barbell)
4
6 reps
67.3%
4
Leg Curl
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Rear Delt Fly (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
5 reps
82.4%
-
2
Bench Press (Barbell)
1
1
3
1 reps
7 reps
9 reps
89.2%
70%
66.15%
3
Squat (Barbell)
4
6 reps
70%
4
Leg Curl
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Rear Delt Fly (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
4 reps
5 reps
86.3%
-
2
Bench Press (Barbell)
1
1
3
1 reps
7 reps
9 reps
90.7%
72.3%
68.46%
3
Squat (Barbell)
4
6 reps
72.6%
4
Leg Curl
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Rear Delt Fly (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
87.8%
-
2
Bench Press (Barbell)
1
1
3
1 reps
6 reps
7 reps
92.2%
75.4%
70.7%
3
Squat (Barbell)
4
7 reps
72.6%
4
Leg Curl
3
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Rear Delt Fly (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
5 reps
80%
-
2
Bench Press (Barbell)
1
1
3
1 reps
6 reps
8 reps
86%
70%
66%
3
Squat (Barbell)
3
7 reps
67.3%
4
Leg Curl
2
8-10 reps
-
5
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
-
-
6
Rear Delt Fly (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
2 reps
4 reps
85%
-
2
Bench Press (Barbell)
1
1
1
3
1 reps
6 reps
8 reps
6 reps
86.3%
72.3%
67.7%
64%
3
Squat (Barbell)
3
6 reps
80.7%
4
Leg Curl
3
8-10 reps
-
5
Bent Over Row (Barbell)
1
2
6-8 reps
8-10 reps
-
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5
2 reps
4 reps
86.3%
-
2
Bench Press (Barbell)
1
1
1
3
1 reps
6 reps
6 reps
6 reps
87.8%
74%
69.2%
65.4%
3
Squat (Barbell)
4
6 reps
72.6%
4
Leg Curl
3
8-10 reps
-
5
Bent Over Row (Barbell)
1
2
6-8 reps
7-9 reps
-
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
1 reps
3 reps
89.2%
78.6%
2
Bench Press (Barbell)
1
1
1
3
1 reps
6 reps
6 reps
6 reps
89.2%
75.1%
70.7%
66.15%
3
Squat (Barbell)
4
6 reps
75.3%
4
Leg Curl
3
8-10 reps
-
5
Bent Over Row (Barbell)
1
2
6-8 reps
7-9 reps
-
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
1 reps
3 reps
90.7%
-
2
Bench Press (Barbell)
1
1
1
3
1 reps
6 reps
6 reps
6 reps
90.7%
76.2%
71.5%
67.7%
3
Squat (Barbell)
4
5 reps
77.3%
4
Leg Curl
3
8-10 reps
-
5
Bent Over Row (Barbell)
1
2
6-8 reps
7-9 reps
-
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
1 reps
2 reps
94%
83.7%
2
Bench Press (Barbell)
1
1
1
3
1 reps
5 reps
5 reps
5 reps
92.2%
80%
75.4%
70.8%
3
Squat (Barbell)
5
4 reps
80%
4
Leg Curl
3
6-8 reps
-
5
Bent Over Row (Barbell)
1
2
6-8 reps
7-9 reps
-
-
6
Rear Delt Fly (Machine)
3
8-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
3 Reps
5 Reps
5 Reps
82.4%
76.2%
70.1%
2
Incline Bench Press (Barbell)
1 Set
3 Sets
6 Reps
8 Reps
72.3%
65%
3
Leg Extension
1 Set
3 Sets
8-10 Reps
10-12 Reps
-
-
4
Seated Dumbbell Curl
4 Sets
12-15 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
1 Set
4 Reps
6 Reps
6 Reps
80%
72%
67.7%
2
Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Tempo Deadlift
1 Set
1 Set
1 Set
2 Sets
2 Reps
5 Reps
5 Reps
6 Reps
83%
75%
70.5%
64.4%
4
Lat Pulldown
1 Set
-
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
6
Seated Hamstring Curl
3 Sets
10-12 Reps
-
Day 3
1
Squat (Paused)
1 Set
1 Set
3 Sets
2 Reps
5 Reps
7 Reps
83.7%
75.1%
67.9%
2
Bench Press (Wide Grip)
1 Set
4 Sets
6 Reps
6 Reps
69.3%
63.8%
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
-
5
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
-
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
4 Sets
4 Reps
5 Reps
79.9%
69.7%
2
Bench Press (Barbell)
1 Set
1 Set
3 Sets
1 Reps
7 Reps
9 Reps
86.3%
65.4%
60.7%
3
Squat (Barbell)
4 Sets
6 Reps
67.3%
4
Leg Curl
3 Sets
8-10 Reps
-
5
Chest Supported Row (Machine)
1 Set
2 Sets
6-8 Reps
8-10 Reps
-
-
6
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
-