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Gorilla Ree's prep

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Program Description

This Powerlifting prep goes for 15 weeks and was designed to fit with those who want to do SBD sessions but go over their time limit when accessories come around. Personally I feel SBD with accessories could be a bit obsessive and taxing. With this program you will do your SBD days on day 1, 3, and 5. While you will train accessories on days 2 & 4. This way you can solely focus on your primary SBD days as well as your accessories! Give it a shot.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 14, 2025 05:43
  • Last Edited
    May 25, 2025 11:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1A
Squat (Barbell)
1
4 reps
RPE 7
1B
Squat (Barbell)
3
4 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
3
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
RPE 7
1B
Squat (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
3
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2 reps
RPE 8
1B
Squat (Barbell)
3
2 reps
RPE 6.5
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
3
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1 reps
RPE 8
1B
Squat (Barbell)
3
1 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
3
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
4 reps
RPE 6
1B
Squat (Barbell)
3
4 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
3
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
4 reps
RPE 7
1B
Squat (Barbell)
3
4 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
3
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
RPE 7
1B
Squat (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
3
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2 reps
RPE 8
1B
Squat (Barbell)
3
2 reps
RPE 6.5
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
3
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1 reps
RPE 8
1B
Squat (Barbell)
3
1 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
3
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
4 reps
RPE 6
1B
Squat (Barbell)
3
4 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
3
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
4 reps
RPE 7
1B
Squat (Barbell)
3
4 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
3
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
RPE 7
1B
Squat (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
3
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2 reps
RPE 8
1B
Squat (Barbell)
3
2 reps
RPE 6.5
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
3
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1 reps
RPE 8
1B
Squat (Barbell)
3
1 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
3
4 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
4 reps
RPE 6
1B
Squat (Barbell)
3
4 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
3
4 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
3
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8.5
6
Single Arm Iso Row
3
12 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
8A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
8B
Rear Delt Fly (Machine)
3
10 reps
RPE 8
9
Shrug (Barbell)
1
-
10
Tricep Rope Push Down (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
3
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8.5
6
Single Arm Iso Row
3
12 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
8A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
8B
Rear Delt Fly (Machine)
3
10 reps
RPE 8
9
Shrug (Barbell)
1
-
10
Tricep Rope Push Down (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
3
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8.5
6
Single Arm Iso Row
3
12 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
8A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
8B
Rear Delt Fly (Machine)
3
10 reps
RPE 8
9
Shrug (Barbell)
1
-
10
Tricep Rope Push Down (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
3
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8.5
6
Single Arm Iso Row
3
12 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
8A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
8B
Rear Delt Fly (Machine)
3
10 reps
RPE 8
9
Shrug (Barbell)
1
-
10
Tricep Rope Push Down (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
3
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8.5
6
Single Arm Iso Row
3
12 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
8A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
8B
Rear Delt Fly (Machine)
3
10 reps
RPE 8
9
Shrug (Barbell)
1
-
10
Tricep Rope Push Down (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
3
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8.5
6
Single Arm Iso Row
3
12 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
8A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
8B
Rear Delt Fly (Machine)
3
10 reps
RPE 8
9
Shrug (Barbell)
1
-
10
Tricep Rope Push Down (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
3
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8.5
6
Single Arm Iso Row
3
12 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
8A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
8B
Rear Delt Fly (Machine)
3
10 reps
RPE 8
9
Shrug (Barbell)
1
-
10
Tricep Rope Push Down (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
3
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8.5
6
Single Arm Iso Row
3
12 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
8A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
8B
Rear Delt Fly (Machine)
3
10 reps
RPE 8
9
Shrug (Barbell)
1
-
10
Tricep Rope Push Down (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
3
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8.5
6
Single Arm Iso Row
3
12 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
8A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
8B
Rear Delt Fly (Machine)
3
10 reps
RPE 8
9
Shrug (Barbell)
1
-
10
Tricep Rope Push Down (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
3
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8.5
6
Single Arm Iso Row
3
12 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
8A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
8B
Rear Delt Fly (Machine)
3
10 reps
RPE 8
9
Shrug (Barbell)
1
-
10
Tricep Rope Push Down (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
3
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8.5
6
Single Arm Iso Row
3
12 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
8A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
8B
Rear Delt Fly (Machine)
3
10 reps
RPE 8
9
Shrug (Barbell)
1
-
10
Tricep Rope Push Down (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
3
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8.5
6
Single Arm Iso Row
3
12 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
8A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
8B
Rear Delt Fly (Machine)
3
10 reps
RPE 8
9
Shrug (Barbell)
1
-
10
Tricep Rope Push Down (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
3
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8.5
6
Single Arm Iso Row
3
12 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
8A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
8B
Rear Delt Fly (Machine)
3
10 reps
RPE 8
9
Shrug (Barbell)
1
-
10
Tricep Rope Push Down (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
3
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8.5
6
Single Arm Iso Row
3
12 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
8A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
8B
Rear Delt Fly (Machine)
3
10 reps
RPE 8
9
Shrug (Barbell)
1
-
10
Tricep Rope Push Down (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 9
2
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
3
Chest Press (Machine)
2
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
5
Lat Pulldown (Close Grip)
3
12 reps
RPE 8.5
6
Single Arm Iso Row
3
12 reps
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8.5
8A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
8B
Rear Delt Fly (Machine)
3
10 reps
RPE 8
9
Shrug (Barbell)
1
-
10
Tricep Rope Push Down (Cable)
1
-
11
Bicep Curl (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2A
Bench Press (Barbell)
1
4 reps
RPE 7
2B
Bench Press (Barbell)
3
4 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2A
Bench Press (Barbell)
1
3 reps
RPE 7
2B
Bench Press (Barbell)
3
3 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2A
Bench Press (Barbell)
1
2 reps
RPE 8
2B
Bench Press (Barbell)
3
2 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2A
Bench Press (Barbell)
1
1 reps
RPE 8
2B
Bench Press (Barbell)
3
1 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2A
Bench Press (Barbell)
1
4 reps
RPE 6
2B
Bench Press (Barbell)
3
4 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2A
Bench Press (Barbell)
1
4 reps
RPE 7
2B
Bench Press (Barbell)
3
4 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2A
Bench Press (Barbell)
1
3 reps
RPE 7
2B
Bench Press (Barbell)
3
3 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2A
Bench Press (Barbell)
1
2 reps
RPE 8
2B
Bench Press (Barbell)
3
2 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2A
Bench Press (Barbell)
1
1 reps
RPE 8
2B
Bench Press (Barbell)
3
1 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2A
Bench Press (Barbell)
1
4 reps
RPE 6
2B
Bench Press (Barbell)
3
4 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2A
Bench Press (Barbell)
1
4 reps
RPE 7
2B
Bench Press (Barbell)
3
4 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2A
Bench Press (Barbell)
1
3 reps
RPE 7
2B
Bench Press (Barbell)
3
3 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2A
Bench Press (Barbell)
1
2 reps
RPE 8
2B
Bench Press (Barbell)
3
2 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2A
Bench Press (Barbell)
1
1 reps
RPE 8
2B
Bench Press (Barbell)
3
1 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
RPE 6
2A
Bench Press (Barbell)
1
4 reps
RPE 6
2B
Bench Press (Barbell)
3
4 reps
RPE 6
3
Deadlift (Barbell)
3
6 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
5
Back Extension
3
15 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
5
Back Extension
3
15 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
5
Back Extension
3
15 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
5
Back Extension
3
15 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
5
Back Extension
3
15 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
5
Back Extension
3
15 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
5
Back Extension
3
15 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
5
Back Extension
3
15 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
5
Back Extension
3
15 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
5
Back Extension
3
15 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
5
Back Extension
3
15 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
5
Back Extension
3
15 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
5
Back Extension
3
15 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
5
Back Extension
3
15 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
10-12 reps
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8.5
5
Back Extension
3
15 reps
RPE 8
6
Glute-Ham Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Paused)
3
4 reps
RPE 7
3A
Deadlift (Barbell)
1
4 reps
RPE 7
3B
Deadlift (Barbell)
2
4 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Paused)
3
4 reps
RPE 7
3A
Deadlift (Barbell)
1
3 reps
RPE 7
3B
Deadlift (Barbell)
2
3 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Paused)
3
4 reps
RPE 7
3A
Deadlift (Barbell)
1
2 reps
RPE 8
3B
Deadlift (Barbell)
2
2 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Paused)
3
4 reps
RPE 7
3A
Deadlift (Barbell)
1
1 reps
RPE 8
3B
Deadlift (Barbell)
2
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Paused)
3
4 reps
RPE 7
3A
Deadlift (Barbell)
1
4 reps
RPE 6
3B
Deadlift (Barbell)
2
4 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Paused)
3
4 reps
RPE 7
3A
Deadlift (Barbell)
1
4 reps
RPE 7
3B
Deadlift (Barbell)
2
4 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Paused)
3
4 reps
RPE 7
3A
Deadlift (Barbell)
1
3 reps
RPE 7
3B
Deadlift (Barbell)
2
3 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Paused)
3
4 reps
RPE 7
3A
Deadlift (Barbell)
1
2 reps
RPE 8
3B
Deadlift (Barbell)
2
2 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Paused)
3
4 reps
RPE 7
3A
Deadlift (Barbell)
1
1 reps
RPE 8
3B
Deadlift (Barbell)
2
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Paused)
3
4 reps
RPE 7
3A
Deadlift (Barbell)
1
4 reps
RPE 6
3B
Deadlift (Barbell)
2
4 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Paused)
3
4 reps
RPE 7
3A
Deadlift (Barbell)
1
4 reps
RPE 7
3B
Deadlift (Barbell)
2
4 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Paused)
3
4 reps
RPE 7
3A
Deadlift (Barbell)
1
3 reps
RPE 7
3B
Deadlift (Barbell)
2
3 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Paused)
3
4 reps
RPE 7
3A
Deadlift (Barbell)
1
2 reps
RPE 8
3B
Deadlift (Barbell)
2
2 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Paused)
3
4 reps
RPE 7
3A
Deadlift (Barbell)
1
1 reps
RPE 8
3B
Deadlift (Barbell)
2
1 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Bench Press (Paused)
3
4 reps
RPE 7
3A
Deadlift (Barbell)
1
4 reps
RPE 6
3B
Deadlift (Barbell)
2
4 reps
RPE 6
Week 1
1 / 15 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
12 Reps
12 Reps
@8.5
@9
2
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@9
3
Chest Press (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@9
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8.5
5
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@8.5
6
Single Arm Iso Row
3 Sets
12 Reps
@8.5
7
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8.5
8A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
8B
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
9
Shrug (Barbell)
1 Set
-
10
Tricep Rope Push Down (Cable)
1 Set
-
11
Bicep Curl (Dumbbell)
1 Set
-
Day 3
1
Squat (Paused)
3 Sets
6 Reps
@6
2A
Bench Press (Barbell)
1 Set
4 Reps
@7
2B
Bench Press (Barbell)
3 Sets
4 Reps
@6
3
Deadlift (Barbell)
3 Sets
6 Reps
@6
Day 4
1
Belt Squat
3 Sets
10-12 Reps
@8
2
Seated Hamstring Curl
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
12 Reps
@8.5
5
Back Extension
3 Sets
15 Reps
@8
6
Glute-Ham Raise
3 Sets
12 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
6 Reps
@6
2
Bench Press (Paused)
3 Sets
4 Reps
@7
3A
Deadlift (Barbell)
1 Set
4 Reps
@7
3B
Deadlift (Barbell)
2 Sets
4 Reps
@6
Day 1
1A
Squat (Barbell)
1 Set
4 Reps
@7
1B
Squat (Barbell)
3 Sets
4 Reps
@6
2
Bench Press (Barbell)
3 Sets
6 Reps
@7
3
Deadlift (Paused)
3 Sets
4 Reps
@6