logo
BoostcampPNG

Powerbuilding V1.0

by
3 athletes joined

Program Description

This training program is designed to help you gain strength. Perfect for those with some experience in lifting, this program has easy-to-follow workouts that gradually increase in intensity to finally test your 1RM

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 26, 2025 06:32
  • Last Edited
    Jun 18, 2025 12:12

Summary

Unleash your strength with Powerbuilding V1.0, a dynamic 10-week program designed for serious lifters looking to build muscle and increase power. Committing to five days a week, you'll engage in a balanced mix of heavy compound lifts and hypertrophy-focused exercises, ensuring comprehensive development across all major muscle groups. Each workout is meticulously crafted to challenge your limits and enhance your performance, making this the perfect program to elevate your training game. Get ready to transform your physique and power through your goals!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 6
2
Squat (Barbell)
4
6 reps
75%
3
Sumo Deadlift (Paused)
1
3 reps
RPE 6
4
Sumo Deadlift (Paused)
3
6 reps
65%
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 7-8
7
Lying Leg Curl
1
1+ reps
RPE 10
8
Seated Calf Raise
3
8-10 reps
RPE 7-8
9
Cable Crunch
3
12-20 reps
RPE 7.5
10
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7
2
Squat (Barbell)
5
6 reps
75%
3
Sumo Deadlift (Paused)
1
3 reps
RPE 7
4
Sumo Deadlift (Paused)
3
6 reps
68%
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 7-8
6
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 7-8
7
Lying Leg Curl
1
1+ reps
RPE 10
8
Seated Calf Raise
3
8-10 reps
RPE 7-8
9
Cable Crunch
3
12-20 reps
RPE 7.5
10
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
5
5 reps
78%
3
Sumo Deadlift (Paused)
1
2 reps
RPE 7
4
Sumo Deadlift (Paused)
3
6 reps
70%
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
6
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8-9
7
Lying Leg Curl
1
1+ reps
RPE 10
8
Seated Calf Raise
3
8-10 reps
RPE 8-9
9
Cable Crunch
3
12-20 reps
RPE 7.5
10
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
5
4 reps
80%
3
Sumo Deadlift (Paused)
1
1 reps
RPE 7
4
Sumo Deadlift (Paused)
4
5 reps
73%
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 9-10
6
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9-10
7
Lying Leg Curl
1
1+ reps
RPE 10
8
Seated Calf Raise
3
8-10 reps
RPE 9-10
9
Cable Crunch
3
12-20 reps
RPE 7.5
10
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Sumo Deadlift (Paused)
3
5 reps
65%
3
Leg Press (45 Degrees)
3
8-10 reps
RPE 6-7
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 6-7
5
Lying Leg Curl
1
1+ reps
RPE 10
6
Seated Calf Raise
3
8-10 reps
RPE 6-7
7
Cable Crunch
3
12-20 reps
RPE 7.5
8
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7
2
Squat (Barbell)
5
3 reps
80%
3
Sumo Deadlift (Paused)
2
2
5 reps
5 reps
RPE 6
RPE 7
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 7-8
5
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 7-8
6
Lying Leg Curl
1
1+ reps
RPE 10
7
Seated Calf Raise
3
8-10 reps
RPE 7-8
8
Cable Crunch
3
12-20 reps
RPE 7.5
9
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
5
3 reps
95%
3
Sumo Deadlift (Paused)
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 7-8
5
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 7-8
6
Lying Leg Curl
1
1+ reps
RPE 10
7
Seated Calf Raise
3
8-10 reps
RPE 7-8
8
Cable Crunch
3
12-20 reps
RPE 7.5
9
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
5
2 reps
85%
3
Sumo Deadlift (Paused)
4
5 reps
80%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
5
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8-9
6
Lying Leg Curl
1
1+ reps
RPE 10
7
Seated Calf Raise
3
8-10 reps
RPE 8-9
8
Cable Crunch
3
12-20 reps
RPE 7.5
9
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 8
2
Squat (Barbell)
4
3 reps
RPE 7-8
3
Sumo Deadlift (Paused)
4
4 reps
RPE 8
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9-10
6
Lying Leg Curl
1
1+ reps
RPE 10
7
Seated Calf Raise
3
8-10 reps
RPE 9-10
8
Cable Crunch
3
12-20 reps
RPE 7.5
9
MCGILL BIG 3
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-10 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 7-8
4
Lying Leg Curl
1
1+ reps
RPE 10
5
Seated Calf Raise
3
8-10 reps
RPE 7-8
6
Cable Crunch
3
12-20 reps
RPE 7.5
7
MCGILL BIG 3
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
7 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
73%
3
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 7-8
4
Pec Deck (Machine)
3
10-12 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
6
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
7
Bicep Curl (Cable)
1
1+ reps
RPE 10
8
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 7-8
4
Pec Deck (Machine)
3
10-12 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
6
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
7
Bicep Curl (Cable)
1
1+ reps
RPE 10
8
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Bench Press (Barbell)
6
4 reps
78%
3
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 8-9
4
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
7
Bicep Curl (Cable)
1
1+ reps
RPE 10
8
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Barbell)
6
4 reps
80%
3
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 9-10
4
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
7
Bicep Curl (Cable)
1
1+ reps
RPE 10
8
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 6-7
3
Pec Deck (Machine)
3
10-12 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6-7
5
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
6
Bicep Curl (Cable)
1
1+ reps
RPE 10
7
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 7-8
3
Pec Deck (Machine)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
6
Bicep Curl (Cable)
1
1+ reps
RPE 10
7
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 7-8
3
Pec Deck (Machine)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
6
Bicep Curl (Cable)
1
1+ reps
RPE 10
7
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
88%
2
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 8-9
3
Pec Deck (Machine)
3
10-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
5
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
6
Bicep Curl (Cable)
1
1+ reps
RPE 10
7
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 8
2
Bench Press (Barbell)
4
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 9-10
4
Pec Deck (Machine)
3
10-12 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
7
Bicep Curl (Cable)
1
1+ reps
RPE 10
8
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-1 reps
RPE 7-8
3
Pec Deck (Machine)
3
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
5
V-Handle Tricep Pushdown (Cable)
1
1+ reps
RPE 10
6
Bicep Curl (Cable)
1
1+ reps
RPE 10
7
Hanging Leg Raise
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 7
2
Sumo Deadlift (Barbell)
4
4 reps
75%
3
Pull-Up (Weighted)
4
4-6 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
5
Lat Pulldown
3
6-8 reps
RPE 7-8
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 7-8
7
Alternating Dumbbell Curl
2
8-10 reps
RPE 7-8
8
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7-8
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 7
2
Sumo Deadlift (Barbell)
5
4 reps
75%
3
Pull-Up (Weighted)
4
4-6 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
5
Lat Pulldown
3
6-8 reps
RPE 7-8
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 7-8
7
Alternating Dumbbell Curl
2
8-10 reps
RPE 7-8
8
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7-8
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 8
2
Sumo Deadlift (Barbell)
5
4 reps
78%
3
Pull-Up (Weighted)
4
4-6 reps
RPE 8-9
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
5
Lat Pulldown
3
6-8 reps
RPE 8-9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8-9
7
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-9
8
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8-9
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 8
2
Sumo Deadlift (Barbell)
5
3 reps
80%
3
Pull-Up (Weighted)
4
4-6 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9-10
5
Lat Pulldown
3
6-8 reps
RPE 9-10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
7
Alternating Dumbbell Curl
2
8-10 reps
RPE 9-10
8
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9-10
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
75%
2
Pull-Up (Weighted)
4
4-6 reps
RPE 6-7
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 6-7
4
Lat Pulldown
3
6-8 reps
RPE 6-7
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 6-7
6
Alternating Dumbbell Curl
2
8-10 reps
RPE 6-7
7
Rear Delt Fly (Cable)
4
12-15 reps
RPE 6-7
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 7
2
Sumo Deadlift (Barbell)
4
3 reps
83%
3
Pull-Up (Weighted)
4
4-6 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
5
Lat Pulldown
3
6-8 reps
RPE 7-8
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 7-8
7
Alternating Dumbbell Curl
2
8-10 reps
RPE 7-8
8
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7-8
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 8
2
Sumo Deadlift (Barbell)
4
3 reps
95%
3
Pull-Up (Weighted)
4
4-6 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
5
Lat Pulldown
3
6-8 reps
RPE 7-8
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 7-8
7
Alternating Dumbbell Curl
2
8-10 reps
RPE 7-8
8
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7-8
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2 reps
RPE 8
2
Sumo Deadlift (Barbell)
4
2 reps
90%
3
Pull-Up (Weighted)
4
4-6 reps
RPE 8-9
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
5
Lat Pulldown
3
6-8 reps
RPE 8-9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8-9
7
Alternating Dumbbell Curl
2
8-10 reps
RPE 8-9
8
Rear Delt Fly (Cable)
4
12-15 reps
RPE 8-9
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3 reps
RPE 7
3
Pull-Up (Weighted)
4
4-6 reps
RPE 9-10
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9-10
5
Lat Pulldown
3
6-8 reps
RPE 9-10
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9-10
7
Alternating Dumbbell Curl
2
8-10 reps
RPE 9-10
8
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9-10
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 10
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
4
Lat Pulldown
3
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 7-8
6
Alternating Dumbbell Curl
2
8-10 reps
RPE 7-8
7
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7-8
8
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2 reps
RPE 6
2
Squat (Paused)
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
3
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 7-8
7
Standing Calf Raise
3
12-15 reps
RPE 7-8
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2 reps
RPE 7
2
Squat (Paused)
1
1
1
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
3
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 7-8
7
Standing Calf Raise
3
12-15 reps
RPE 7-8
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2 reps
RPE 8
2
Squat (Paused)
2
2
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Leg Extension
3
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 8-9
7
Standing Calf Raise
3
12-15 reps
RPE 8-9
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2 reps
RPE 9
2
Squat (Paused)
1
2
1
1
6 reps
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9-10
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 9-10
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 9-10
7
Standing Calf Raise
3
12-15 reps
RPE 9-10
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-7
3
Leg Extension
3
8-10 reps
RPE 6-7
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 6-7
5
Hip Thrust (Barbell)
4
8-10 reps
RPE 6-7
6
Standing Calf Raise
3
12-15 reps
RPE 6-7
7
Side Plank
3
1 mins
-
8
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1 reps
RPE 6
2
Squat (Paused)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
3
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 7-8
7
Standing Calf Raise
3
12-15 reps
RPE 7-8
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1 reps
RPE 7
2
Squat (Paused)
2
2
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
3
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 7-8
7
Standing Calf Raise
3
12-15 reps
RPE 7-8
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1 reps
RPE 8
2
Squat (Paused)
1
1
1
2
6 reps
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8-9
4
Leg Extension
3
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 8-9
7
Standing Calf Raise
3
12-15 reps
RPE 8-9
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1 reps
RPE 8
2
Squat (Paused)
5
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9-10
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 9-10
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 9-10
7
Standing Calf Raise
3
12-15 reps
RPE 9-10
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1 reps
RPE 8
2
Squat (Paused)
5
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
3
8-10 reps
RPE 8-9
5
Leg Press (45 Degrees)
3
8-10 reps
RPE 8-9
6
Hip Thrust (Barbell)
4
8-10 reps
RPE 7-8
7
Standing Calf Raise
3
12-15 reps
RPE 7-8
8
Side Plank
3
1 mins
-
9
Pallof Press
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7-8
4
Single Arm High Row (Cable)
4
8-10 reps
RPE 7-8
5
JM Press
3
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 7-8
7
Seated Row (Machine)
3
8-10 reps
RPE 7-8
8
Alternating Dumbbell Curl
3
1+ reps
RPE 10
9
Dip (Bodyweight)
3
1+ reps
RPE 10
10
Plank
3
1 mins
-
11
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7-8
4
Single Arm High Row (Cable)
4
8-10 reps
RPE 7-8
5
JM Press
3
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 7-8
7
Seated Row (Machine)
3
8-10 reps
RPE 7-8
8
Alternating Dumbbell Curl
3
1+ reps
RPE 10
9
Dip (Bodyweight)
3
1+ reps
RPE 10
10
Plank
3
1 mins
-
11
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
10 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8-9
4
Single Arm High Row (Cable)
4
8-10 reps
RPE 8-9
5
JM Press
3
8-10 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-9
7
Seated Row (Machine)
3
8-10 reps
RPE 8-9
8
Alternating Dumbbell Curl
3
1+ reps
RPE 10
9
Dip (Bodyweight)
3
1+ reps
RPE 10
10
Plank
3
1 mins
-
11
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9-10
4
Single Arm High Row (Cable)
4
8-10 reps
RPE 9-10
5
JM Press
3
8-10 reps
RPE 9-10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
7
Seated Row (Machine)
3
8-10 reps
RPE 9-10
8
Alternating Dumbbell Curl
3
1+ reps
RPE 10
9
Dip (Bodyweight)
3
1+ reps
RPE 10
10
Plank
3
1 mins
-
11
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 6-7
4
Single Arm High Row (Cable)
4
8-10 reps
RPE 6-7
5
JM Press
3
8-10 reps
RPE 6-7
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 6-7
7
Seated Row (Machine)
3
8-10 reps
RPE 6-7
8
Alternating Dumbbell Curl
3
1+ reps
RPE 10
9
Dip (Bodyweight)
3
1+ reps
RPE 10
10
Plank
3
1 mins
-
11
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1 reps
RPE 7
2
Larsen Press (Barbell)
3
8 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7-8
5
Single Arm High Row (Cable)
4
8-10 reps
RPE 7-8
6
JM Press
3
8-10 reps
RPE 7-8
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 7-8
8
Seated Row (Machine)
3
8-10 reps
RPE 7-8
9
Alternating Dumbbell Curl
3
1+ reps
RPE 10
10
Dip (Bodyweight)
3
1+ reps
RPE 10
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1 reps
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7-8
5
Single Arm High Row (Cable)
4
8-10 reps
RPE 7-8
6
JM Press
3
8-10 reps
RPE 7-8
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 7-8
8
Seated Row (Machine)
3
8-10 reps
RPE 7-8
9
Alternating Dumbbell Curl
3
1+ reps
RPE 10
10
Dip (Bodyweight)
3
1+ reps
RPE 10
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
4
1 reps
5 reps
RPE 8
RPE 7
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 8-9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8-9
4
Single Arm High Row (Cable)
4
8-10 reps
RPE 8-9
5
JM Press
3
8-10 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-9
7
Seated Row (Machine)
3
8-10 reps
RPE 8-9
8
Alternating Dumbbell Curl
3
1+ reps
RPE 10
9
Dip (Bodyweight)
3
1+ reps
RPE 10
10
Plank
3
1 mins
-
11
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1 reps
RPE 8
2
Larsen Press (Barbell)
4
5 reps
RPE 8
3
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 9-10
4
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9-10
5
Single Arm High Row (Cable)
4
8-10 reps
RPE 9-10
6
JM Press
3
8-10 reps
RPE 9-10
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9-10
8
Seated Row (Machine)
3
8-10 reps
RPE 9-10
9
Alternating Dumbbell Curl
3
1+ reps
RPE 10
10
Dip (Bodyweight)
3
1+ reps
RPE 10
11
Plank
3
1 mins
-
12
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
8-10 reps
RPE 7-8
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 7-8
4
Single Arm High Row (Cable)
4
8-10 reps
RPE 7-8
5
JM Press
3
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 7-8
7
Seated Row (Machine)
3
8-10 reps
RPE 7-8
8
Alternating Dumbbell Curl
3
1+ reps
RPE 10
9
Dip (Bodyweight)
3
1+ reps
RPE 10
10
Plank
3
1 mins
-
11
Hanging Leg Raise
3
8-10 reps
RPE 7.5
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
7 Reps
@7
2
Bench Press (Barbell)
5 Sets
5 Reps
73%
3
Incline Bench Press (Dumbbell)
3 Sets
8-1 Reps
@7-8
4
Pec Deck (Machine)
3 Sets
10-12 Reps
@7-8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7-8
6
V-Handle Tricep Pushdown (Cable)
1 Set
1+ Reps
@10
7
Bicep Curl (Cable)
1 Set
1+ Reps
@10
8
Hanging Leg Raise
3 Sets
12-15 Reps
@7.5
Day 4
1
Squat (Paused)
1 Set
2 Reps
@6
2
Squat (Paused)
1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6.5
@7
@7.5
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7-8
4
Leg Extension
3 Sets
8-10 Reps
@8-9
5
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@8-9
6
Hip Thrust (Barbell)
4 Sets
8-10 Reps
@7-8
7
Standing Calf Raise
3 Sets
12-15 Reps
@7-8
8
Side Plank
3 Sets
1 mins
-
9
Pallof Press
3 Sets
8-10 Reps
@7.5
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Reps
@7
2
Sumo Deadlift (Barbell)
4 Sets
4 Reps
75%
3
Pull-Up (Weighted)
4 Sets
4-6 Reps
@7-8
4
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@7-8
5
Lat Pulldown
3 Sets
6-8 Reps
@7-8
6
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@7-8
7
Alternating Dumbbell Curl
2 Sets
8-10 Reps
@7-8
8
Rear Delt Fly (Cable)
4 Sets
12-15 Reps
@7-8
9
Plank
3 Sets
1 mins
-
Day 5
1
Larsen Press (Barbell)
3 Sets
10 Reps
@7
2
Incline Bench Press (Smith Machine)
4 Sets
8-10 Reps
@7-8
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
@7-8
4
Single Arm High Row (Cable)
4 Sets
8-10 Reps
@7-8
5
JM Press
3 Sets
8-10 Reps
@7-8
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@7-8
7
Seated Row (Machine)
3 Sets
8-10 Reps
@7-8
8
Alternating Dumbbell Curl
3 Sets
1+ Reps
@10
9
Dip (Bodyweight)
3 Sets
1+ Reps
@10
10
Plank
3 Sets
1 mins
-
11
Hanging Leg Raise
3 Sets
8-10 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
3 Reps
@6
2
Squat (Barbell)
4 Sets
6 Reps
75%
3
Sumo Deadlift (Paused)
1 Set
3 Reps
@6
4
Sumo Deadlift (Paused)
3 Sets
6 Reps
65%
5
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@7-8
6
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
@7-8
7
Lying Leg Curl
1 Set
1+ Reps
@10
8
Seated Calf Raise
3 Sets
8-10 Reps
@7-8
9
Cable Crunch
3 Sets
12-20 Reps
@7.5
10
MCGILL BIG 3
3 Sets
15-20 Reps
-