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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
    Jun 18, 2025 09:45

Summary

Unleash your potential with the Size, Strength and Power program, a comprehensive 16-week journey designed for serious lifters. Training five days a week, you'll engage in a balanced mix of heavy compound lifts and accessory work, focusing on building muscle and enhancing overall strength. Each session is meticulously crafted to challenge your limits, featuring exercises like the paused bench press and low bar squat. Perfect for those equipped with a garage gym, this program will transform your physique and power output, ensuring you achieve your fitness goals with confidence.
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4.8 Stars with 10, 000+ Ratings
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