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Powerbuild basics Fullbody

by Lucas
1 athletes joined

Program Description

get bigger and stronger

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 26, 2025 08:36
  • Last Edited
    Aug 31, 2025 07:01

Summary

Unlock your strength potential with the **Powerbuild Basics Fullbody** program, a comprehensive 15-week journey designed for lifters of all levels. Training four days a week, you’ll engage in a balanced mix of compound and isolation exercises, focusing on key movements like squats, deadlifts, and bench presses. Each session is structured to enhance your strength and muscle growth, utilizing progressive overload techniques to keep you challenged and motivated. Equip yourself with the right mindset and a full gym, and get ready to transform your physique and performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.2%
Chest
11.7%
Triceps
10.3%
Hamstrings
9.4%
Glutes
9.4%
Upper Back
7.9%
Lats
7.9%
Front Delts
7.6%
Biceps
7.4%
Middle Delts
4.1%
Abs
2.6%
Rear Delts
2.5%
Adductors
2.3%
Lower Back
2.3%
Forearms
0.8%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 5
2
Squat (Barbell)
4
4 reps
63%
3
Bench Press (Paused)
1
1 reps
RPE 6
4
Bench Press (Paused)
4
5 reps
70%
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
10 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 6
2
Squat (Barbell)
4
4 reps
63%
3
Bench Press (Paused)
1
1 reps
RPE 7
4
Bench Press (Paused)
4
5 reps
70%
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
10 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 7
2
Squat (Barbell)
4
4 reps
63%
3
Bench Press (Paused)
1
1 reps
RPE 7.5
4
Bench Press (Paused)
4
5 reps
70%
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
10 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 7.5
2
Squat (Barbell)
4
4 reps
63%
3
Bench Press (Paused)
1
1 reps
RPE 8
4
Bench Press (Paused)
4
5 reps
70%
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
10 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8-8.5
2
Squat (Barbell)
4
4 reps
63%
3
Bench Press (Paused)
1
1 reps
RPE 8.5
4
Bench Press (Paused)
4
5 reps
70%
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
10 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 5
2
Squat (Barbell)
4
4 reps
64%
3
Bench Press (Paused)
1
1 reps
RPE 7
4
Bench Press (Paused)
4
5 reps
71%
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
8 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
4
4 reps
64%
3
Bench Press (Paused)
1
1 reps
RPE 7.5
4
Bench Press (Paused)
4
5 reps
71%
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
8 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
4
4 reps
64%
3
Bench Press (Paused)
1
1 reps
RPE 8
4
Bench Press (Paused)
4
5 reps
71%
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
8 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7.5
2
Squat (Barbell)
4
4 reps
64%
3
Bench Press (Paused)
1
1 reps
RPE 8.5
4
Bench Press (Paused)
4
5 reps
71%
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
8 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8.5
2
Squat (Barbell)
4
4 reps
64%
3
Bench Press (Paused)
1
1 reps
RPE 9
4
Bench Press (Paused)
4
5 reps
71%
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
6 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 5
2
Squat (Barbell)
4
4 reps
65%
3
Bench Press (Paused)
1
1 reps
RPE 7
4
Bench Press (Paused)
4
5 reps
72%
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
6 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
4
4 reps
65%
3
Bench Press (Paused)
1
1 reps
RPE 7.5
4
Bench Press (Paused)
4
5 reps
72%
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
6 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
4
4 reps
65%
3
Bench Press (Paused)
1
1 reps
RPE 8
4
Bench Press (Paused)
4
5 reps
72%
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
6 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
4
4 reps
65%
3
Bench Press (Paused)
1
1 reps
RPE 8.5
4
Bench Press (Paused)
4
5 reps
72%
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
6 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Squat (Barbell)
4
4 reps
65%
3
Bench Press (Paused)
1
1 reps
RPE 9-9.5
4
Bench Press (Paused)
4
5 reps
72%
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Wide Grip Lat Pulldown
3
6 reps
RPE 8
7
Lat Pulldown (Single Arm)
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 5
2
Deadlift (Barbell)
4
4 reps
60%
3
Long Pause Bench Press
1
1
1
3 reps
3 reps
3 reps
RPE 5
RPE 6
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
6 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 6
2
Deadlift (Barbell)
4
4 reps
60%
3
Long Pause Bench Press
1
1
1
3 reps
3 reps
3 reps
RPE 5
RPE 6
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
6 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7
2
Deadlift (Barbell)
4
4 reps
60%
3
Long Pause Bench Press
1
1
1
3 reps
3 reps
3 reps
RPE 5
RPE 6
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
6 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7.5
2
Deadlift (Barbell)
4
4 reps
60%
3
Long Pause Bench Press
1
1
1
3 reps
3 reps
3 reps
RPE 5
RPE 6
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
6 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8-8.5
2
Deadlift (Barbell)
4
4 reps
60%
3
Long Pause Bench Press
1
1
1
3 reps
3 reps
3 reps
RPE 5
RPE 6
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
6 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 5
2
Deadlift (Barbell)
4
4 reps
61%
3
Long Pause Bench Press
1
1
1
3 reps
3 reps
3 reps
RPE 5
RPE 6
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
6 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
4
4 reps
61%
3
Long Pause Bench Press
1
1
1
3 reps
3 reps
3 reps
RPE 5
RPE 6
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
6 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
4
4 reps
61%
3
Long Pause Bench Press
1
1
1
3 reps
3 reps
3 reps
RPE 5
RPE 6
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
6 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7.5
2
Deadlift (Barbell)
4
4 reps
61%
3
Long Pause Bench Press
1
1
1
3 reps
3 reps
3 reps
RPE 5
RPE 6
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
6 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Deadlift (Barbell)
4
4 reps
61%
3
Long Pause Bench Press
1
1
1
3 reps
3 reps
3 reps
RPE 5
RPE 6
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
6 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 5
2
Deadlift (Barbell)
4
4 reps
62%
3
Long Pause Bench Press
1
1
1
3 reps
3 reps
3 reps
RPE 5
RPE 6
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
6 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
4
4 reps
62%
3
Long Pause Bench Press
1
1
1
3 reps
3 reps
3 reps
RPE 5
RPE 6
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
6 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
4
4 reps
62%
3
Long Pause Bench Press
1
1
1
3 reps
3 reps
3 reps
RPE 5
RPE 6
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
6 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
62%
3
Long Pause Bench Press
1
1
1
3 reps
3 reps
3 reps
RPE 5
RPE 6
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
6 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5-9
2
Deadlift (Barbell)
4
4 reps
62%
3
Long Pause Bench Press
1
1
1
3 reps
3 reps
3 reps
RPE 5
RPE 6
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
6 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4 reps
RPE 5-6
2
Squat (Barbell)
3
5 reps
60%
3
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 6
RPE 7
4
Bench Press (Paused)
3
5 reps
12.5%
5
Dumbbell Row
3
6 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4 reps
RPE 6
2
Squat (Barbell)
3
5 reps
60%
3
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 6
RPE 7
4
Bench Press (Paused)
3
5 reps
12.5%
5
Dumbbell Row
3
6 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4 reps
RPE 6-6.5
2
Squat (Barbell)
3
5 reps
60%
3
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 6
RPE 7
4
Bench Press (Paused)
3
5 reps
12.5%
5
Dumbbell Row
3
6 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4 reps
RPE 6.5-7
2
Squat (Barbell)
3
5 reps
60%
3
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 6
RPE 7
4
Bench Press (Paused)
3
5 reps
12.5%
5
Dumbbell Row
3
6 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4 reps
RPE 7-7.5
2
Squat (Barbell)
3
5 reps
60%
3
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 6
RPE 7
4
Bench Press (Paused)
3
5 reps
12.5%
5
Dumbbell Row
3
6 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3 reps
RPE 5
2
Squat (Barbell)
3
5 reps
61%
3
Bench Press (Paused)
1
1
4 reps
5 reps
RPE 6
RPE 7
4
Bench Press (Paused)
3
5 reps
12.5%
5
Dumbbell Row
3
6 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3 reps
RPE 6
2
Squat (Barbell)
3
5 reps
61%
3
Bench Press (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 7
4
Bench Press (Paused)
3
5 reps
12.5%
5
Dumbbell Row
3
6 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3 reps
RPE 6-6.5
2
Squat (Barbell)
3
5 reps
61%
3
Bench Press (Paused)
1
1
4 reps
5 reps
RPE 6
RPE 7
4
Bench Press (Paused)
3
5 reps
12.5%
5
Dumbbell Row
3
6 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3 reps
RPE 6.5-7
2
Squat (Barbell)
3
5 reps
61%
3
Bench Press (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 7
4
Bench Press (Paused)
3
5 reps
12.5%
5
Dumbbell Row
3
6 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3 reps
RPE 7-7.5
2
Squat (Barbell)
3
5 reps
61%
3
Bench Press (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 7
4
Bench Press (Paused)
3
5 reps
12.5%
5
Dumbbell Row
3
6 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4 reps
RPE 5-6
2
Squat (Barbell)
3
5 reps
62%
3
Bench Press (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 7
4
Bench Press (Paused)
3
5 reps
10%
5
Dumbbell Row
3
5 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4 reps
RPE 6
2
Squat (Barbell)
3
5 reps
62%
3
Bench Press (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 7
4
Bench Press (Paused)
3
5 reps
10%
5
Dumbbell Row
3
5 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4 reps
RPE 6.5-7
2
Squat (Barbell)
3
5 reps
62%
3
Bench Press (Paused)
1
1
4 reps
5 reps
RPE 6
RPE 7
4
Bench Press (Paused)
3
5 reps
10%
5
Dumbbell Row
3
5 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4 reps
RPE 7-7.5
2
Squat (Barbell)
3
5 reps
62%
3
Bench Press (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 7
4
Bench Press (Paused)
3
5 reps
10%
5
Dumbbell Row
3
5 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4 reps
RPE 7.5-8
2
Squat (Barbell)
3
5 reps
62%
3
Bench Press (Paused)
1
1
4 reps
5 reps
RPE 6
RPE 7
4
Bench Press (Paused)
3
5 reps
10%
5
Dumbbell Row
3
5 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4 reps
RPE 5-6
2
Deadlift (Barbell)
3
5 reps
16%
3
Long Pause Bench Press
1
1 reps
RPE 5-6
4
Bench Press (Close Grip)
3
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Wide Grip Pull-Up
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4 reps
RPE 6
2
Deadlift (Barbell)
3
5 reps
16%
3
Long Pause Bench Press
1
1 reps
RPE 5-6
4
Bench Press (Close Grip)
3
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Wide Grip Pull-Up
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4 reps
RPE 6-6.5
2
Deadlift (Barbell)
3
5 reps
16%
3
Long Pause Bench Press
1
1 reps
RPE 5-6
4
Bench Press (Close Grip)
3
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Wide Grip Pull-Up
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4 reps
RPE 6.5-7
2
Deadlift (Barbell)
3
5 reps
16%
3
Long Pause Bench Press
1
1 reps
RPE 5-6
4
Bench Press (Close Grip)
3
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Wide Grip Pull-Up
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4 reps
RPE 7-7.5
2
Deadlift (Barbell)
3
5 reps
16%
3
Long Pause Bench Press
1
1 reps
RPE 5-6
4
Bench Press (Close Grip)
3
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Wide Grip Pull-Up
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3 reps
RPE 5
2
Deadlift (Barbell)
3
5 reps
15%
3
Long Pause Bench Press
1
1 reps
RPE 5-6
4
Bench Press (Close Grip)
3
7 reps
RPE 6
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Wide Grip Pull-Up
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3 reps
RPE 6
2
Deadlift (Barbell)
3
5 reps
15%
3
Long Pause Bench Press
1
1 reps
RPE 5-6
4
Bench Press (Close Grip)
3
7 reps
RPE 6
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Wide Grip Pull-Up
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3 reps
RPE 6-6.5
2
Deadlift (Barbell)
3
5 reps
15%
3
Long Pause Bench Press
1
1 reps
RPE 5-6
4
Bench Press (Close Grip)
3
7 reps
RPE 6
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Wide Grip Pull-Up
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3 reps
RPE 6.5-7
2
Deadlift (Barbell)
3
5 reps
15%
3
Long Pause Bench Press
1
1 reps
RPE 5-6
4
Bench Press (Close Grip)
3
7 reps
RPE 6
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Wide Grip Pull-Up
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3 reps
RPE 7-7.5
2
Deadlift (Barbell)
3
5 reps
15%
3
Long Pause Bench Press
1
1 reps
RPE 5-6
4
Bench Press (Close Grip)
3
7 reps
RPE 6
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Wide Grip Pull-Up
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4 reps
RPE 5-6
2
Deadlift (Barbell)
3
5 reps
14%
3
Long Pause Bench Press
1
1 reps
RPE 5-6
4
Bench Press (Close Grip)
3
7 reps
RPE 6
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Wide Grip Pull-Up
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4 reps
RPE 6
2
Deadlift (Barbell)
3
5 reps
14%
3
Long Pause Bench Press
1
1 reps
RPE 5-6
4
Bench Press (Close Grip)
3
7 reps
RPE 6
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Wide Grip Pull-Up
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4 reps
RPE 6.5-7
2
Deadlift (Barbell)
3
5 reps
14%
3
Long Pause Bench Press
1
1 reps
RPE 5-6
4
Bench Press (Close Grip)
3
7 reps
RPE 6
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Wide Grip Pull-Up
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4 reps
RPE 7-7.5
2
Deadlift (Barbell)
3
5 reps
14%
3
Long Pause Bench Press
1
1 reps
RPE 5-6
4
Bench Press (Close Grip)
3
7 reps
RPE 6
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Wide Grip Pull-Up
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4 reps
RPE 7-7.5
2
Deadlift (Barbell)
3
5 reps
14%
3
Long Pause Bench Press
1
1 reps
RPE 5-6
4
Bench Press (Close Grip)
3
7 reps
RPE 6
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Wide Grip Pull-Up
3
8 reps
RPE 8
Week 1
1 / 15 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Reps
@5
2
Squat (Barbell)
4 Sets
4 Reps
63%
3
Bench Press (Paused)
1 Set
1 Reps
@6
4
Bench Press (Paused)
4 Sets
5 Reps
70%
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
6
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
7
Lat Pulldown (Single Arm)
3 Sets
6 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Reps
@5
2
Deadlift (Barbell)
4 Sets
4 Reps
60%
3
Long Pause Bench Press
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@5
@6
@7
4
Leg Press
3 Sets
10 Reps
@7
5
Seated Hamstring Curl
3 Sets
6 Reps
@8
6
Preacher Curl (Barbell)
3 Sets
8 Reps
@9
Day 3
1
Tempo Squat (Barbell)
1 Set
4 Reps
@5-6
2
Squat (Barbell)
3 Sets
5 Reps
60%
3
Bench Press (Paused)
1 Set
1 Set
5 Reps
5 Reps
@6
@7
4
Bench Press (Paused)
3 Sets
5 Reps
12.5%
5
Dumbbell Row
3 Sets
6 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
@9
7
Rear Delt Fly (Cable)
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Paused)
1 Set
4 Reps
@5-6
2
Deadlift (Barbell)
3 Sets
5 Reps
16%
3
Long Pause Bench Press
1 Set
1 Reps
@5-6
4
Bench Press (Close Grip)
3 Sets
8 Reps
@6
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
7
Wide Grip Pull-Up
3 Sets
8 Reps
@8