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Size, Strength and Power

by Dylan L.

Program Description

Build strength on the big 5 as well as produce explosive power all while adding size.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 06, 2025 04:43
  • Last Edited
    Mar 06, 2025 04:43
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Dead Pin Bench
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
1
4
3 reps
5 reps
RPE 9
RPE 9
5
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Dead Pin Bench
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
1
4
3 reps
5 reps
RPE 9
RPE 9
5
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Dead Pin Bench
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
1
4
3 reps
5 reps
RPE 9
RPE 9
5
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Dead Pin Bench
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
1
4
3 reps
5 reps
RPE 9
RPE 9
5
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Dead Pin Bench
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
1
4
3 reps
5 reps
RPE 9
RPE 9
5
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Dead Pin Bench
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
1
4
3 reps
5 reps
RPE 9
RPE 9
5
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Dead Pin Bench
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
1
4
3 reps
5 reps
RPE 9
RPE 9
5
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Dead Pin Bench
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
1
4
3 reps
5 reps
RPE 9
RPE 9
5
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Dead Pin Bench
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
1
4
3 reps
5 reps
RPE 9
RPE 9
5
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Dead Pin Bench
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
1
4
3 reps
5 reps
RPE 9
RPE 9
5
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Dead Pin Bench
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
1
4
3 reps
5 reps
RPE 9
RPE 9
5
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Dead Pin Bench
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
1
4
3 reps
5 reps
RPE 9
RPE 9
5
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Dead Pin Bench
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
1
4
3 reps
5 reps
RPE 9
RPE 9
5
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Dead Pin Bench
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
1
4
3 reps
5 reps
RPE 9
RPE 9
5
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Dead Pin Bench
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
1
4
3 reps
5 reps
RPE 9
RPE 9
5
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Dead Pin Bench
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
1
4
3 reps
5 reps
RPE 9
RPE 9
5
Upright Row (Barbell)
3
8-10 reps
RPE 9
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Front Squat (Paused)
3
8-10 reps
RPE 8
3
Glute-Ham Raise (Weighted)
4
8-12 reps
RPE 8
4
Power Shrug
5
8-15 reps
RPE 10
5
GHR Sit Up
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Front Squat (Paused)
3
8-10 reps
RPE 8
3
Glute-Ham Raise (Weighted)
4
8-12 reps
RPE 8
4
Power Shrug
5
8-15 reps
RPE 10
5
GHR Sit Up
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Front Squat (Paused)
3
8-10 reps
RPE 8
3
Glute-Ham Raise (Weighted)
4
8-12 reps
RPE 8
4
Power Shrug
5
8-15 reps
RPE 10
5
GHR Sit Up
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Front Squat (Paused)
3
8-10 reps
RPE 8
3
Glute-Ham Raise (Weighted)
4
8-12 reps
RPE 8
4
Power Shrug
5
8-15 reps
RPE 10
5
GHR Sit Up
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Front Squat (Paused)
3
8-10 reps
RPE 8
3
Glute-Ham Raise (Weighted)
4
8-12 reps
RPE 8
4
Power Shrug
5
8-15 reps
RPE 10
5
GHR Sit Up
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Front Squat (Paused)
3
8-10 reps
RPE 8
3
Glute-Ham Raise (Weighted)
4
8-12 reps
RPE 8
4
Power Shrug
5
8-15 reps
RPE 10
5
GHR Sit Up
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Front Squat (Paused)
3
8-10 reps
RPE 8
3
Glute-Ham Raise (Weighted)
4
8-12 reps
RPE 8
4
Power Shrug
5
8-15 reps
RPE 10
5
GHR Sit Up
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Front Squat (Paused)
3
8-10 reps
RPE 8
3
Glute-Ham Raise (Weighted)
4
8-12 reps
RPE 8
4
Power Shrug
5
8-15 reps
RPE 10
5
GHR Sit Up
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Front Squat (Paused)
3
8-10 reps
RPE 8
3
Glute-Ham Raise (Weighted)
4
8-12 reps
RPE 8
4
Power Shrug
5
8-15 reps
RPE 10
5
GHR Sit Up
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Front Squat (Paused)
3
8-10 reps
RPE 8
3
Glute-Ham Raise (Weighted)
4
8-12 reps
RPE 8
4
Power Shrug
5
8-15 reps
RPE 10
5
GHR Sit Up
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Front Squat (Paused)
3
8-10 reps
RPE 8
3
Glute-Ham Raise (Weighted)
4
8-12 reps
RPE 8
4
Power Shrug
5
8-15 reps
RPE 10
5
GHR Sit Up
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Front Squat (Paused)
3
8-10 reps
RPE 8
3
Glute-Ham Raise (Weighted)
4
8-12 reps
RPE 8
4
Power Shrug
5
8-15 reps
RPE 10
5
GHR Sit Up
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Front Squat (Paused)
3
8-10 reps
RPE 8
3
Glute-Ham Raise (Weighted)
4
8-12 reps
RPE 8
4
Power Shrug
5
8-15 reps
RPE 10
5
GHR Sit Up
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Front Squat (Paused)
3
8-10 reps
RPE 8
3
Glute-Ham Raise (Weighted)
4
8-12 reps
RPE 8
4
Power Shrug
5
8-15 reps
RPE 10
5
GHR Sit Up
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Front Squat (Paused)
3
8-10 reps
RPE 8
3
Glute-Ham Raise (Weighted)
4
8-12 reps
RPE 8
4
Power Shrug
5
8-15 reps
RPE 10
5
GHR Sit Up
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Front Squat (Paused)
3
8-10 reps
RPE 8
3
Glute-Ham Raise (Weighted)
4
8-12 reps
RPE 8
4
Power Shrug
5
8-15 reps
RPE 10
5
GHR Sit Up
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Kroc Row
5
10-20 reps
RPE 10
5
Delt Complex
2
12-15 reps
RPE 10
6
Suitcase Hold
3
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Kroc Row
5
10-20 reps
RPE 10
5
Delt Complex
2
12-15 reps
RPE 10
6
Suitcase Hold
3
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Kroc Row
5
10-20 reps
RPE 10
5
Delt Complex
2
12-15 reps
RPE 10
6
Suitcase Hold
3
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Kroc Row
5
10-20 reps
RPE 10
5
Delt Complex
2
12-15 reps
RPE 10
6
Suitcase Hold
3
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Kroc Row
5
10-20 reps
RPE 10
5
Delt Complex
2
12-15 reps
RPE 10
6
Suitcase Hold
3
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Kroc Row
5
10-20 reps
RPE 10
5
Delt Complex
2
12-15 reps
RPE 10
6
Suitcase Hold
3
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Kroc Row
5
10-20 reps
RPE 10
5
Delt Complex
2
12-15 reps
RPE 10
6
Suitcase Hold
3
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Kroc Row
5
10-20 reps
RPE 10
5
Delt Complex
2
12-15 reps
RPE 10
6
Suitcase Hold
3
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Kroc Row
5
10-20 reps
RPE 10
5
Delt Complex
2
12-15 reps
RPE 10
6
Suitcase Hold
3
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Kroc Row
5
10-20 reps
RPE 10
5
Delt Complex
2
12-15 reps
RPE 10
6
Suitcase Hold
3
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Kroc Row
5
10-20 reps
RPE 10
5
Delt Complex
2
12-15 reps
RPE 10
6
Suitcase Hold
3
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Kroc Row
5
10-20 reps
RPE 10
5
Delt Complex
2
12-15 reps
RPE 10
6
Suitcase Hold
3
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Kroc Row
5
10-20 reps
RPE 10
5
Delt Complex
2
12-15 reps
RPE 10
6
Suitcase Hold
3
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Kroc Row
5
10-20 reps
RPE 10
5
Delt Complex
2
12-15 reps
RPE 10
6
Suitcase Hold
3
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Kroc Row
5
10-20 reps
RPE 10
5
Delt Complex
2
12-15 reps
RPE 10
6
Suitcase Hold
3
0.5-1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 9
3
Pullover (Dumbbell)
3
12-15 reps
RPE 9
4
Kroc Row
5
10-20 reps
RPE 10
5
Delt Complex
2
12-15 reps
RPE 10
6
Suitcase Hold
3
0.5-1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Hamstring Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
20-30 reps
RPE 10
4
Pendlay Row
5
6-8 reps
RPE 9
5
Cable Crunch
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Hamstring Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
20-30 reps
RPE 10
4
Pendlay Row
5
6-8 reps
RPE 9
5
Cable Crunch
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Hamstring Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
20-30 reps
RPE 10
4
Pendlay Row
5
6-8 reps
RPE 9
5
Cable Crunch
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Hamstring Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
20-30 reps
RPE 10
4
Pendlay Row
5
6-8 reps
RPE 9
5
Cable Crunch
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Hamstring Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
20-30 reps
RPE 10
4
Pendlay Row
5
6-8 reps
RPE 9
5
Cable Crunch
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Hamstring Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
20-30 reps
RPE 10
4
Pendlay Row
5
6-8 reps
RPE 9
5
Cable Crunch
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Hamstring Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
20-30 reps
RPE 10
4
Pendlay Row
5
6-8 reps
RPE 9
5
Cable Crunch
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Hamstring Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
20-30 reps
RPE 10
4
Pendlay Row
5
6-8 reps
RPE 9
5
Cable Crunch
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Hamstring Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
20-30 reps
RPE 10
4
Pendlay Row
5
6-8 reps
RPE 9
5
Cable Crunch
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Hamstring Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
20-30 reps
RPE 10
4
Pendlay Row
5
6-8 reps
RPE 9
5
Cable Crunch
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Hamstring Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
20-30 reps
RPE 10
4
Pendlay Row
5
6-8 reps
RPE 9
5
Cable Crunch
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Hamstring Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
20-30 reps
RPE 10
4
Pendlay Row
5
6-8 reps
RPE 9
5
Cable Crunch
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Hamstring Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
20-30 reps
RPE 10
4
Pendlay Row
5
6-8 reps
RPE 9
5
Cable Crunch
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Hamstring Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
20-30 reps
RPE 10
4
Pendlay Row
5
6-8 reps
RPE 9
5
Cable Crunch
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Hamstring Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
20-30 reps
RPE 10
4
Pendlay Row
5
6-8 reps
RPE 9
5
Cable Crunch
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3A
Hamstring Curl
3
8-12 reps
RPE 10
3B
Leg Extension
3
20-30 reps
RPE 10
4
Pendlay Row
5
6-8 reps
RPE 9
5
Cable Crunch
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pinwheel Curl
3
8-12 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2A
Cheat Curls (EZ Bar)
4
6-8 reps
RPE 10
2B
French Press
4
8-12 reps
RPE 10
3A
Finger Curls
3
AMRAP
RPE 10
3B
Neck Extension
3
AMRAP
RPE 10
3C
Wrist Extensions
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pinwheel Curl
3
8-12 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2A
Cheat Curls (EZ Bar)
4
6-8 reps
RPE 10
2B
French Press
4
8-12 reps
RPE 10
3A
Finger Curls
3
AMRAP
RPE 10
3B
Neck Extension
3
AMRAP
RPE 10
3C
Wrist Extensions
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pinwheel Curl
3
8-12 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2A
Cheat Curls (EZ Bar)
4
6-8 reps
RPE 10
2B
French Press
4
8-12 reps
RPE 10
3A
Finger Curls
3
AMRAP
RPE 10
3B
Neck Extension
3
AMRAP
RPE 10
3C
Wrist Extensions
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pinwheel Curl
3
8-12 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2A
Cheat Curls (EZ Bar)
4
6-8 reps
RPE 10
2B
French Press
4
8-12 reps
RPE 10
3A
Finger Curls
3
AMRAP
RPE 10
3B
Neck Extension
3
AMRAP
RPE 10
3C
Wrist Extensions
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pinwheel Curl
3
8-12 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2A
Cheat Curls (EZ Bar)
4
6-8 reps
RPE 10
2B
French Press
4
8-12 reps
RPE 10
3A
Finger Curls
3
AMRAP
RPE 10
3B
Neck Extension
3
AMRAP
RPE 10
3C
Wrist Extensions
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pinwheel Curl
3
8-12 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2A
Cheat Curls (EZ Bar)
4
6-8 reps
RPE 10
2B
French Press
4
8-12 reps
RPE 10
3A
Finger Curls
3
AMRAP
RPE 10
3B
Neck Extension
3
AMRAP
RPE 10
3C
Wrist Extensions
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pinwheel Curl
3
8-12 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2A
Cheat Curls (EZ Bar)
4
6-8 reps
RPE 10
2B
French Press
4
8-12 reps
RPE 10
3A
Finger Curls
3
AMRAP
RPE 10
3B
Neck Extension
3
AMRAP
RPE 10
3C
Wrist Extensions
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pinwheel Curl
3
8-12 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2A
Cheat Curls (EZ Bar)
4
6-8 reps
RPE 10
2B
French Press
4
8-12 reps
RPE 10
3A
Finger Curls
3
AMRAP
RPE 10
3B
Neck Extension
3
AMRAP
RPE 10
3C
Wrist Extensions
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pinwheel Curl
3
8-12 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2A
Cheat Curls (EZ Bar)
4
6-8 reps
RPE 10
2B
French Press
4
8-12 reps
RPE 10
3A
Finger Curls
3
AMRAP
RPE 10
3B
Neck Extension
3
AMRAP
RPE 10
3C
Wrist Extensions
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pinwheel Curl
3
8-12 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2A
Cheat Curls (EZ Bar)
4
6-8 reps
RPE 10
2B
French Press
4
8-12 reps
RPE 10
3A
Finger Curls
3
AMRAP
RPE 10
3B
Neck Extension
3
AMRAP
RPE 10
3C
Wrist Extensions
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pinwheel Curl
3
8-12 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2A
Cheat Curls (EZ Bar)
4
6-8 reps
RPE 10
2B
French Press
4
8-12 reps
RPE 10
3A
Finger Curls
3
AMRAP
RPE 10
3B
Neck Extension
3
AMRAP
RPE 10
3C
Wrist Extensions
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pinwheel Curl
3
8-12 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2A
Cheat Curls (EZ Bar)
4
6-8 reps
RPE 10
2B
French Press
4
8-12 reps
RPE 10
3A
Finger Curls
3
AMRAP
RPE 10
3B
Neck Extension
3
AMRAP
RPE 10
3C
Wrist Extensions
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pinwheel Curl
3
8-12 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2A
Cheat Curls (EZ Bar)
4
6-8 reps
RPE 10
2B
French Press
4
8-12 reps
RPE 10
3A
Finger Curls
3
AMRAP
RPE 10
3B
Neck Extension
3
AMRAP
RPE 10
3C
Wrist Extensions
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pinwheel Curl
3
8-12 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2A
Cheat Curls (EZ Bar)
4
6-8 reps
RPE 10
2B
French Press
4
8-12 reps
RPE 10
3A
Finger Curls
3
AMRAP
RPE 10
3B
Neck Extension
3
AMRAP
RPE 10
3C
Wrist Extensions
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pinwheel Curl
3
8-12 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2A
Cheat Curls (EZ Bar)
4
6-8 reps
RPE 10
2B
French Press
4
8-12 reps
RPE 10
3A
Finger Curls
3
AMRAP
RPE 10
3B
Neck Extension
3
AMRAP
RPE 10
3C
Wrist Extensions
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pinwheel Curl
3
8-12 reps
RPE 10
1B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2A
Cheat Curls (EZ Bar)
4
6-8 reps
RPE 10
2B
French Press
4
8-12 reps
RPE 10
3A
Finger Curls
3
AMRAP
RPE 10
3B
Neck Extension
3
AMRAP
RPE 10
3C
Wrist Extensions
3
AMRAP
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
4 Reps
80%
2
Dead Pin Bench
4 Sets
3 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Pull-Up (Weighted)
1 Set
4 Sets
3 Reps
5 Reps
@9
@9
5
Upright Row (Barbell)
3 Sets
8-10 Reps
@9
6
Side Bend (Dumbbell)
3 Sets
12-15 Reps
@9
Day 2
1
Squat (Low Bar)
4 Sets
4 Reps
80%
2
Front Squat (Paused)
3 Sets
8-10 Reps
@8
3
Glute-Ham Raise (Weighted)
4 Sets
8-12 Reps
@8
4
Power Shrug
5 Sets
8-15 Reps
@10
5
GHR Sit Up
4 Sets
12-15 Reps
@9
Day 3
1
Overhead Press (Barbell)
4 Sets
4 Reps
80%
2
Bench Press (Close Grip)
3 Sets
8-10 Reps
@9
3
Pullover (Dumbbell)
3 Sets
12-15 Reps
@9
4
Kroc Row
5 Sets
10-20 Reps
@10
5
Delt Complex
2 Sets
12-15 Reps
@10
6
Suitcase Hold
3 Sets
0.5-1 mins
@10
Day 4
1
Deadlift (Barbell)
4 Sets
4 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
3A
Hamstring Curl
3 Sets
8-12 Reps
@10
3B
Leg Extension
3 Sets
20-30 Reps
@10
4
Pendlay Row
5 Sets
6-8 Reps
@9
5
Cable Crunch
4 Sets
12-15 Reps
@9
Day 5
1A
Pinwheel Curl
3 Sets
8-12 Reps
@10
1B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
2A
Cheat Curls (EZ Bar)
4 Sets
6-8 Reps
@10
2B
French Press
4 Sets
8-12 Reps
@10
3A
Finger Curls
3 Sets
AMRAP
@10
3B
Neck Extension
3 Sets
AMRAP
@10
3C
Wrist Extensions
3 Sets
AMRAP
@10