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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 28, 2025 09:53
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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