Program Description
This is an offseason program. Don’t do this program to prep for meets. This program is designed to make your powerlifting muscles bigger, target weak points, improve core stability, balance, and bracing. It will also improve your capacity for work (hard work). You should rest much less between sets than during normal powerlifting heavy training. (It’s ok to go before you’re 100 ready). It’s 12 weeks of the same thing. Feel free to swap workouts if your weak points change or you just feel like doing something else. Your accessories and non-SBD movements should be something you are weak at. I have (relatively) weak shoulders and have weak glutes, so my workouts are centered around that for the moment.
Program Overview
- LevelAdvanced, Intermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedDec 02, 2025 09:20
- Last EditedDec 03, 2025 06:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Chest
10.7%
Front Delts
10.4%
Quadriceps
9.3%
Glutes
9.1%
Upper Back
7.8%
Hamstrings
6.8%
Abs
6.8%
Lats
4.7%
Rear Delts
4.4%
Forearms
4.4%
Lower Back
4.1%
Middle Delts
2.9%
Stretching
1.8%
Adductors
1.4%
Biceps
1.2%
Abductors
1.2%
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ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1 reps
3 reps
3 reps
5 reps
RPE 6
RPE 8
RPE 6
RPE 6
2
Leg Extension
2
10 reps
RPE 10
3
Good Morning
3
12 reps
RPE 6.5
4
Farmer's Walk (Weighted)
5
1 reps
RPE 6
5
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1 reps
3 reps
3 reps
5 reps
RPE 6
RPE 8
RPE 6
RPE 6
2
Leg Extension
2
20 reps
RPE 10
3
Good Morning
3
12 reps
RPE 6.5
4
Farmer's Walk (Weighted)
2
3
1 reps
1 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
1
12 reps
20 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1 reps
3 reps
3 reps
5 reps
RPE 6
RPE 8
RPE 6
RPE 6
2
Leg Extension
2
10 reps
RPE 10
3
Good Morning
3
12 reps
RPE 6.5
4
Farmer's Walk (Weighted)
5
1 reps
RPE 6
5
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1 reps
3 reps
3 reps
5 reps
RPE 6
RPE 8
RPE 6
RPE 6
2
Leg Extension
2
20 reps
RPE 10
3
Good Morning
3
12 reps
RPE 6.5
4
Farmer's Walk (Weighted)
2
3
1 reps
1 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
1
12 reps
20 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1 reps
3 reps
3 reps
5 reps
RPE 6
RPE 8
RPE 6
RPE 6
2
Leg Extension
2
10 reps
RPE 10
3
Good Morning
3
12 reps
RPE 6.5
4
Farmer's Walk (Weighted)
5
1 reps
RPE 6
5
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1 reps
3 reps
3 reps
5 reps
RPE 6
RPE 8
RPE 6
RPE 6
2
Leg Extension
2
20 reps
RPE 10
3
Good Morning
3
12 reps
RPE 6.5
4
Farmer's Walk (Weighted)
2
3
1 reps
1 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
1
12 reps
20 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1 reps
3 reps
3 reps
5 reps
RPE 6
RPE 8
RPE 6
RPE 6
2
Leg Extension
2
10 reps
RPE 10
3
Good Morning
3
12 reps
RPE 6.5
4
Farmer's Walk (Weighted)
5
1 reps
RPE 6
5
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1 reps
3 reps
3 reps
5 reps
RPE 6
RPE 8
RPE 6
RPE 6
2
Leg Extension
2
20 reps
RPE 10
3
Good Morning
3
12 reps
RPE 6.5
4
Farmer's Walk (Weighted)
2
3
1 reps
1 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
1
12 reps
20 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1 reps
3 reps
3 reps
5 reps
RPE 6
RPE 8
RPE 6
RPE 6
2
Leg Extension
2
10 reps
RPE 10
3
Good Morning
3
12 reps
RPE 6.5
4
Farmer's Walk (Weighted)
5
1 reps
RPE 6
5
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1 reps
3 reps
3 reps
5 reps
RPE 6
RPE 8
RPE 6
RPE 6
2
Leg Extension
2
20 reps
RPE 10
3
Good Morning
3
12 reps
RPE 6.5
4
Farmer's Walk (Weighted)
2
3
1 reps
1 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
1
12 reps
20 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1 reps
3 reps
3 reps
5 reps
RPE 6
RPE 8
RPE 6
RPE 6
2
Leg Extension
2
10 reps
RPE 10
3
Good Morning
3
12 reps
RPE 6.5
4
Farmer's Walk (Weighted)
5
1 reps
RPE 6
5
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1 reps
3 reps
3 reps
5 reps
RPE 6
RPE 8
RPE 6
RPE 6
2
Leg Extension
2
20 reps
RPE 10
3
Good Morning
3
12 reps
RPE 6.5
4
Farmer's Walk (Weighted)
2
3
1 reps
1 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
1
12 reps
20 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 6
RPE 8
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Tricep Extension (Cable)
2
100 reps
RPE 10
4
Chest Fly (Machine)
2
100 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
100 reps
RPE 10
6
Side Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 6
RPE 8
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Tricep Extension (Cable)
2
100 reps
RPE 10
4
Chest Fly (Machine)
2
100 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
1
1
100 reps
100 reps
100 reps
100 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Side Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 6
RPE 8
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Tricep Extension (Cable)
2
100 reps
RPE 10
4
Chest Fly (Machine)
2
100 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
100 reps
RPE 10
6
Side Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 6
RPE 8
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Tricep Extension (Cable)
2
100 reps
RPE 10
4
Chest Fly (Machine)
2
100 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
1
1
100 reps
100 reps
100 reps
100 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Side Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 6
RPE 8
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Tricep Extension (Cable)
2
100 reps
RPE 10
4
Chest Fly (Machine)
2
100 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
100 reps
RPE 10
6
Side Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 6
RPE 8
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Tricep Extension (Cable)
2
100 reps
RPE 10
4
Chest Fly (Machine)
2
100 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
1
1
100 reps
100 reps
100 reps
100 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Side Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 6
RPE 8
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Tricep Extension (Cable)
2
100 reps
RPE 10
4
Chest Fly (Machine)
2
100 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
100 reps
RPE 10
6
Side Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 6
RPE 8
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Tricep Extension (Cable)
2
100 reps
RPE 10
4
Chest Fly (Machine)
2
100 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
1
1
100 reps
100 reps
100 reps
100 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Side Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 6
RPE 8
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Tricep Extension (Cable)
2
100 reps
RPE 10
4
Chest Fly (Machine)
2
100 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
100 reps
RPE 10
6
Side Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 6
RPE 8
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Tricep Extension (Cable)
2
100 reps
RPE 10
4
Chest Fly (Machine)
2
100 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
1
1
100 reps
100 reps
100 reps
100 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Side Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 6
RPE 8
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Tricep Extension (Cable)
2
100 reps
RPE 10
4
Chest Fly (Machine)
2
100 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
4
100 reps
RPE 10
6
Side Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 6
RPE 8
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Tricep Extension (Cable)
2
100 reps
RPE 10
4
Chest Fly (Machine)
2
100 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
1
1
100 reps
100 reps
100 reps
100 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Side Plank
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
100 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
100 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
100 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
5
Chest Supported Row (Machine)
2
100 reps
RPE 10
6
Bird Dog
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
100 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
100 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
100 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
5
Chest Supported Row (Machine)
2
100 reps
RPE 10
6
Bird Dog
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
100 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
100 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
100 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
5
Chest Supported Row (Machine)
2
100 reps
RPE 10
6
Bird Dog
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
100 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
100 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
100 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
5
Chest Supported Row (Machine)
2
100 reps
RPE 10
6
Bird Dog
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
100 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
100 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
100 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
5
Chest Supported Row (Machine)
2
100 reps
RPE 10
6
Bird Dog
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
100 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
100 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
100 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
5
Chest Supported Row (Machine)
2
100 reps
RPE 10
6
Bird Dog
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
100 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
100 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
100 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
5
Chest Supported Row (Machine)
2
100 reps
RPE 10
6
Bird Dog
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
100 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
100 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
100 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
5
Chest Supported Row (Machine)
2
100 reps
RPE 10
6
Bird Dog
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
100 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
100 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
100 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
5
Chest Supported Row (Machine)
2
100 reps
RPE 10
6
Bird Dog
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
100 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
100 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
100 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
5
Chest Supported Row (Machine)
2
100 reps
RPE 10
6
Bird Dog
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
100 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
100 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
100 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
5
Chest Supported Row (Machine)
2
100 reps
RPE 10
6
Bird Dog
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
100 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
100 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
100 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
6 reps
RPE 10
5
Chest Supported Row (Machine)
2
100 reps
RPE 10
6
Bird Dog
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 6
2
Hyperextension
2
100 reps
RPE 10
3
Split Squat (Dumbbell)
1
1
1
100 reps
100 reps
100 reps
RPE 6
RPE 7
RPE 9
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
100 reps
RPE 6
6
Hang For Time
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 6
2
Hyperextension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
1
1
100 reps
100 reps
100 reps
RPE 6
RPE 7
RPE 9
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
100 reps
RPE 6
6
Hang For Time
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 6
2
Hyperextension
2
100 reps
RPE 10
3
Split Squat (Dumbbell)
1
1
1
100 reps
100 reps
100 reps
RPE 6
RPE 7
RPE 9
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
100 reps
RPE 6
6
Hang For Time
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 6
2
Hyperextension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
1
1
100 reps
100 reps
100 reps
RPE 6
RPE 7
RPE 9
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
100 reps
RPE 6
6
Hang For Time
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 6
2
Hyperextension
2
100 reps
RPE 10
3
Split Squat (Dumbbell)
1
1
1
100 reps
100 reps
100 reps
RPE 6
RPE 7
RPE 9
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
100 reps
RPE 6
6
Hang For Time
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 6
2
Hyperextension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
1
1
100 reps
100 reps
100 reps
RPE 6
RPE 7
RPE 9
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
100 reps
RPE 6
6
Hang For Time
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 6
2
Hyperextension
2
100 reps
RPE 10
3
Split Squat (Dumbbell)
1
1
1
100 reps
100 reps
100 reps
RPE 6
RPE 7
RPE 9
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
100 reps
RPE 6
6
Hang For Time
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 6
2
Hyperextension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
1
1
100 reps
100 reps
100 reps
RPE 6
RPE 7
RPE 9
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
100 reps
RPE 6
6
Hang For Time
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 6
2
Hyperextension
2
100 reps
RPE 10
3
Split Squat (Dumbbell)
1
1
1
100 reps
100 reps
100 reps
RPE 6
RPE 7
RPE 9
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
100 reps
RPE 6
6
Hang For Time
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 6
2
Hyperextension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
1
1
100 reps
100 reps
100 reps
RPE 6
RPE 7
RPE 9
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
100 reps
RPE 6
6
Hang For Time
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 6
2
Hyperextension
2
100 reps
RPE 10
3
Split Squat (Dumbbell)
1
1
1
100 reps
100 reps
100 reps
RPE 6
RPE 7
RPE 9
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
100 reps
RPE 6
6
Hang For Time
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 6
2
Hyperextension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Split Squat (Dumbbell)
1
1
1
100 reps
100 reps
100 reps
RPE 6
RPE 7
RPE 9
4
Seated Row (Cable)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
100 reps
RPE 6
6
Hang For Time
2
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
RPE 6
2
Tricep Rope Push Down (Cable)
3
100 reps
RPE 10
3
Incline Chest Press (Machine)
2
1
6 reps
1000 reps
RPE 10
RPE 10
4
Dead Bug
3
2 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
RPE 6
2
Pin Press Bench (Barbell)
2
1
1
1
1
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Tricep Rope Push Down (Cable)
3
100 reps
RPE 10
4
Dead Bug
3
2 reps
RPE 6
5
Standing Pullover (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
RPE 6
2
Tricep Rope Push Down (Cable)
3
100 reps
RPE 10
3
Incline Chest Press (Machine)
2
1
6 reps
1000 reps
RPE 10
RPE 10
4
Dead Bug
3
2 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
RPE 6
2
Pin Press Bench (Barbell)
2
1
1
1
1
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Tricep Rope Push Down (Cable)
3
100 reps
RPE 10
4
Dead Bug
3
2 reps
RPE 6
5
Standing Pullover (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
RPE 6
2
Tricep Rope Push Down (Cable)
3
100 reps
RPE 10
3
Incline Chest Press (Machine)
2
1
6 reps
1000 reps
RPE 10
RPE 10
4
Dead Bug
3
2 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
RPE 6
2
Pin Press Bench (Barbell)
2
1
1
1
1
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Tricep Rope Push Down (Cable)
3
100 reps
RPE 10
4
Dead Bug
3
2 reps
RPE 6
5
Standing Pullover (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
RPE 6
2
Tricep Rope Push Down (Cable)
3
100 reps
RPE 10
3
Incline Chest Press (Machine)
2
1
6 reps
1000 reps
RPE 10
RPE 10
4
Dead Bug
3
2 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
RPE 6
2
Pin Press Bench (Barbell)
2
1
1
1
1
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Tricep Rope Push Down (Cable)
3
100 reps
RPE 10
4
Dead Bug
3
2 reps
RPE 6
5
Standing Pullover (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
RPE 6
2
Tricep Rope Push Down (Cable)
3
100 reps
RPE 10
3
Incline Chest Press (Machine)
2
1
6 reps
1000 reps
RPE 10
RPE 10
4
Dead Bug
3
2 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
RPE 6
2
Pin Press Bench (Barbell)
2
1
1
1
1
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Tricep Rope Push Down (Cable)
3
100 reps
RPE 10
4
Dead Bug
3
2 reps
RPE 6
5
Standing Pullover (Cable)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
RPE 6
2
Tricep Rope Push Down (Cable)
3
100 reps
RPE 10
3
Incline Chest Press (Machine)
2
1
6 reps
1000 reps
RPE 10
RPE 10
4
Dead Bug
3
2 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
RPE 6
2
Pin Press Bench (Barbell)
2
1
1
1
1
RPE 6
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Tricep Rope Push Down (Cable)
3
100 reps
RPE 10
4
Dead Bug
3
2 reps
RPE 6
5
Standing Pullover (Cable)
3
15 reps
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)1 Set
5 Sets
1 Reps
3 Reps
@6
@8
2
JM Press (Smith Machine)2 Sets
8 Reps
@10
3
Tricep Extension (Cable)2 Sets
100 Reps
@10
4
Chest Fly (Machine)2 Sets
100 Reps
@10
5
Rear Delt Fly (Dumbbell)4 Sets
100 Reps
@10
6
Side Plank3 Sets
1 mins
@6
Day 1
1
Squat (Barbell)1 Set
2 Sets
1 Set
1 Set
1 Reps
3 Reps
3 Reps
5 Reps
@6
@8
@6
@6
2
Leg Extension2 Sets
10 Reps
@10
3
Good Morning3 Sets
12 Reps
@6.5
4
Farmer's Walk (Weighted)5 Sets
1 Reps
@6
5
Lunge (Dumbbell)1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 5
1
Bench Press (Barbell)6 Sets
2 Reps
@6
2
Tricep Rope Push Down (Cable)3 Sets
100 Reps
@10
3
Incline Chest Press (Machine)2 Sets
1 Set
6 Reps
1000 Reps
@10
@10
4
Dead Bug3 Sets
2 Reps
@6
Day 4
1
Deadlift (Barbell)1 Set
2 Sets
2 Sets
1 Reps
3 Reps
3 Reps
@6
@8
@6
2
Hyperextension2 Sets
100 Reps
@10
3
Split Squat (Dumbbell)1 Set
1 Set
1 Set
100 Reps
100 Reps
100 Reps
@6
@7
@9
4
Seated Row (Cable)2 Sets
8 Reps
@10
5
Hip Abductor (Machine)2 Sets
100 Reps
@6
6
Hang For Time2 Sets
@9
Day 3
1
Shoulder Press (Machine)2 Sets
100 Reps
@10
2
Lateral Raise (Dumbbell)3 Sets
100 Reps
@10
3
Rear Delt Fly (Dumbbell)3 Sets
100 Reps
@10
4
Lat Pulldown (Single Arm)2 Sets
6 Reps
@10
5
Chest Supported Row (Machine)2 Sets
100 Reps
@10
6
Bird Dog3 Sets
10 Reps
@7