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Massive Powerbuilding

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Program Description

Power building Utilizing intensity techniques to maximize time:effort ratio Bodybuilding without neglecting foundational strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 03, 2025 10:45
  • Last Edited
    Jun 18, 2025 11:13

Summary

Unleash your strength with the **Massive Powerbuilding** program, a comprehensive 8-week journey designed for serious lifters. Committing four days a week, you'll blend heavy compound lifts with targeted accessory work, focusing on building both size and power across all major muscle groups. Each session is meticulously crafted to push your limits, ensuring you maximize gains while honing your technique. Equip yourself with a full gym and get ready to transform your physique and performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-10
RPE 8-10
RPE 8.5-10
2
Belt Squat
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8-9
RPE 8-9.5
RPE 9-10
3
Barbell Row
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7-9
RPE 7.5-10
RPE 8-10
RPE 9-10
4
Leg Curl
1
4
10-12 reps
1-12 reps
RPE 9-9.5
RPE 10-10
5
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5-9.5
RPE 8.5-10
RPE 10-10
6
Bicep Curl (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-10
RPE 8-10
RPE 8.5-10
2
Belt Squat
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8-9
RPE 8-9.5
RPE 9-10
3
Barbell Row
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7-9
RPE 7.5-10
RPE 8-10
RPE 9-10
4
Leg Curl
1
4
10-12 reps
1-12 reps
RPE 9-9.5
RPE 10-10
5
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5-9.5
RPE 8.5-10
RPE 10-10
6
Bicep Curl (Dumbbell)
1
2
15+ reps
15+ reps
RPE 9.5
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-10
RPE 8-10
RPE 8.5-10
2
Belt Squat
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8-9
RPE 8-9.5
RPE 9-10
3
Barbell Row
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7-9
RPE 7.5-10
RPE 8-10
RPE 9-10
4
Leg Curl
1
4
10-12 reps
1-12 reps
RPE 9-9.5
RPE 10-10
5
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5-9.5
RPE 8.5-10
RPE 10-10
6
Bicep Curl (Dumbbell)
1
2
15+ reps
15+ reps
RPE 9.5
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-10
RPE 8-10
RPE 8.5-10
2
Belt Squat
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8-9
RPE 8-9.5
RPE 9-10
3
Barbell Row
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7-9
RPE 7.5-10
RPE 8-10
RPE 9-10
4
Leg Curl
1
4
10-12 reps
1-12 reps
RPE 9-9.5
RPE 10-10
5
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5-9.5
RPE 8.5-10
RPE 10-10
6
Bicep Curl (Dumbbell)
1
2
15+ reps
15+ reps
RPE 9.5
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-10
RPE 8-10
RPE 8.5-10
2
Belt Squat
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8-9
RPE 8-9.5
RPE 9-10
3
Barbell Row
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7-9
RPE 7.5-10
RPE 8-10
RPE 9-10
4
Leg Curl
1
4
10-12 reps
1-12 reps
RPE 9-9.5
RPE 10-10
5
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5-9.5
RPE 8.5-10
RPE 10-10
6
Bicep Curl (Dumbbell)
1
2
15+ reps
15+ reps
RPE 9.5
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-10
RPE 8-10
RPE 8.5-10
2
Belt Squat
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8-9
RPE 8-9.5
RPE 9-10
3
Barbell Row
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7-9
RPE 7.5-10
RPE 8-10
RPE 9-10
4
Leg Curl
1
4
10-12 reps
1-12 reps
RPE 9-9.5
RPE 10-10
5
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5-9.5
RPE 8.5-10
RPE 10-10
6
Bicep Curl (Dumbbell)
1
2
15+ reps
15+ reps
RPE 9.5
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-10
RPE 8-10
RPE 8.5-10
2
Belt Squat
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8-9
RPE 8-9.5
RPE 9-10
3
Barbell Row
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7-9
RPE 7.5-10
RPE 8-10
RPE 9-10
4
Leg Curl
1
4
10-12 reps
1-12 reps
RPE 9-9.5
RPE 10-10
5
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5-9.5
RPE 8.5-10
RPE 10-10
6
Bicep Curl (Dumbbell)
1
2
15+ reps
15+ reps
RPE 9.5
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 7.5-10
RPE 8-10
RPE 8.5-10
2
Belt Squat
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8-9
RPE 8-9.5
RPE 9-10
3
Barbell Row
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7-9
RPE 7.5-10
RPE 8-10
RPE 9-10
4
Leg Curl
1
4
10-12 reps
1-12 reps
RPE 9-9.5
RPE 10-10
5
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8.5-9.5
RPE 8.5-10
RPE 10-10
6
Bicep Curl (Dumbbell)
1
2
15+ reps
15+ reps
RPE 9.5
RPE 10
7
Wrist Curls
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-10
2
Bench Press (Close Grip)
4
6-8 reps
RPE 7-9
3
Incline Chest Press (Machine)
3
10-15 reps
RPE 8.5-10
4
Meadows Six Ways
3
10 reps
RPE 10
5
Skier
4
AMRAP
RPE 10
6
Power Shrug
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7A
Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
7B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7-9
3
Incline Chest Press (Machine)
4
10-15 reps
RPE 8.5-10
4
Meadows Six Ways
3
10 reps
RPE 10
5
Skier
4
AMRAP
RPE 10
6
Power Shrug
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7A
Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
7B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-10
2
Bench Press (Close Grip)
4
6-8 reps
RPE 7-9
3
Incline Chest Press (Machine)
3
10-15 reps
RPE 8.5-10
4
Meadows Six Ways
3
10 reps
RPE 10
5
Skier
4
AMRAP
RPE 10
6
Power Shrug
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7A
Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
7B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7-9
3
Incline Chest Press (Machine)
4
10-15 reps
RPE 8.5-10
4
Meadows Six Ways
3
10 reps
RPE 10
5
Skier
4
AMRAP
RPE 10
6
Power Shrug
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7A
Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
7B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-10
2
Bench Press (Close Grip)
4
6-8 reps
RPE 7-9
3
Incline Chest Press (Machine)
3
10-15 reps
RPE 8.5-10
4
Meadows Six Ways
3
10 reps
RPE 10
5
Skier
4
AMRAP
RPE 10
6
Power Shrug
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7A
Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
7B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7-9
3
Incline Chest Press (Machine)
4
10-15 reps
RPE 8.5-10
4
Meadows Six Ways
3
10 reps
RPE 10
5
Skier
4
AMRAP
RPE 10
6
Power Shrug
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7A
Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
7B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-10
2
Bench Press (Close Grip)
4
6-8 reps
RPE 7-9
3
Incline Chest Press (Machine)
3
10-15 reps
RPE 8.5-10
4
Meadows Six Ways
3
10 reps
RPE 10
5
Skier
4
AMRAP
RPE 10
6
Power Shrug
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7A
Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
7B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
2
Bench Press (Close Grip)
3
6-8 reps
RPE 7-9
3
Incline Chest Press (Machine)
4
10-15 reps
RPE 8.5-10
4
Meadows Six Ways
3
10 reps
RPE 10
5
Skier
4
AMRAP
RPE 10
6
Power Shrug
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7A
Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
7B
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
8-12 reps
RPE 7-9
RPE 7.5-9
RPE 8-9
2
Dumbbell Row
2
10-20 reps
RPE 8.5-10
3
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5-9
RPE 7.5-9.5
RPE 7.5-10
4
Leg Extension
1
4
AMRAP
AMRAP
RPE 9.5
RPE 10
5
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
6A
Bicep Curl (EZ Bar)
1
1
1
12+ reps
20+ reps
25+ reps
RPE 9
RPE 10
RPE 10
6B
Glute-Ham Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
10-12 reps
RPE 7-9
RPE 7.5-9
RPE 8-9
2
Dumbbell Row
2
10-20 reps
RPE 8.5-10
3
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5-9
RPE 7.5-9.5
RPE 7.5-10
4
Leg Extension
1
4
AMRAP
AMRAP
RPE 9.5
RPE 10
5
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
6
Bicep Curl (EZ Bar)
1
1
1
12+ reps
20+ reps
25+ reps
RPE 9
RPE 10
RPE 10
7
Glute-Ham Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
10-12 reps
RPE 7-9
RPE 7.5-9
RPE 8-9
2
Dumbbell Row
2
10-20 reps
RPE 8.5-10
3
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5-9
RPE 7.5-9.5
RPE 7.5-10
4
Leg Extension
1
4
AMRAP
AMRAP
RPE 9.5
RPE 10
5
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
6
Bicep Curl (EZ Bar)
1
1
1
12+ reps
20+ reps
25+ reps
RPE 9
RPE 10
RPE 10
7
Glute-Ham Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
10-12 reps
RPE 7-9
RPE 7.5-9
RPE 8-9
2
Dumbbell Row
2
10-20 reps
RPE 8.5-10
3
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5-9
RPE 7.5-9.5
RPE 7.5-10
4
Leg Extension
1
4
AMRAP
AMRAP
RPE 9.5
RPE 10
5
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
6
Bicep Curl (EZ Bar)
1
1
1
12+ reps
20+ reps
25+ reps
RPE 9
RPE 10
RPE 10
7
Glute-Ham Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
10-12 reps
RPE 7-9
RPE 7.5-9
RPE 8-9
2
Dumbbell Row
2
10-20 reps
RPE 8.5-10
3
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5-9
RPE 7.5-9.5
RPE 7.5-10
4
Leg Extension
1
4
AMRAP
AMRAP
RPE 9.5
RPE 10
5
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
6
Bicep Curl (EZ Bar)
1
1
1
12+ reps
20+ reps
25+ reps
RPE 9
RPE 10
RPE 10
7
Glute-Ham Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
10-12 reps
RPE 7-9
RPE 7.5-9
RPE 8-9
2
Dumbbell Row
2
10-20 reps
RPE 8.5-10
3
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5-9
RPE 7.5-9.5
RPE 7.5-10
4
Leg Extension
1
4
AMRAP
AMRAP
RPE 9.5
RPE 10
5
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
6
Bicep Curl (EZ Bar)
1
1
1
12+ reps
20+ reps
25+ reps
RPE 9
RPE 10
RPE 10
7
Glute-Ham Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
10-12 reps
RPE 7-9
RPE 7.5-9
RPE 8-9
2
Dumbbell Row
2
10-20 reps
RPE 8.5-10
3
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5-9
RPE 7.5-9.5
RPE 7.5-10
4
Leg Extension
1
4
AMRAP
AMRAP
RPE 9.5
RPE 10
5
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
6
Bicep Curl (EZ Bar)
1
1
1
12+ reps
20+ reps
25+ reps
RPE 9
RPE 10
RPE 10
7
Glute-Ham Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4-6 reps
4-6 reps
10-12 reps
RPE 7-9
RPE 7.5-9
RPE 8-9
2
Dumbbell Row
2
10-20 reps
RPE 8.5-10
3
Romanian Deadlift (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5-9
RPE 7.5-9.5
RPE 7.5-10
4
Leg Extension
1
4
AMRAP
AMRAP
RPE 9.5
RPE 10
5
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5-9
RPE 8.5-9.5
RPE 8.5-10
6
Bicep Curl (EZ Bar)
1
1
1
12+ reps
20+ reps
25+ reps
RPE 9
RPE 10
RPE 10
7
Glute-Ham Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
RPE 6-7
RPE 7-8.5
RPE 8-9.5
2
Shoulder Press (Plate Loaded)
1
4
10-12 reps
1-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
5
Skull Crusher (Barbell)
2
40 reps
RPE 10
6
Face Pull
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
6 reps
7 reps
RPE 6-7
RPE 7-8.5
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Shoulder Press (Plate Loaded)
1
4
10-12 reps
1-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
5
Skull Crusher (Barbell)
2
40 reps
RPE 10
6
Face Pull
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
RPE 6-7
RPE 7-8.5
RPE 8-9.5
2
Shoulder Press (Plate Loaded)
1
4
10-12 reps
1-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
5
Skull Crusher (Barbell)
2
40 reps
RPE 10
6
Face Pull
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
6 reps
7 reps
RPE 6-7
RPE 7-8.5
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Shoulder Press (Plate Loaded)
1
4
10-12 reps
1-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
5
Skull Crusher (Barbell)
2
40 reps
RPE 10
6
Face Pull
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
RPE 6-7
RPE 7-8.5
RPE 8-9.5
2
Shoulder Press (Plate Loaded)
1
4
10-12 reps
1-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
5
Skull Crusher (Barbell)
2
40 reps
RPE 10
6
Face Pull
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
6 reps
7 reps
RPE 6-7
RPE 7-8.5
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Shoulder Press (Plate Loaded)
1
4
10-12 reps
1-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
5
Skull Crusher (Barbell)
2
40 reps
RPE 10
6
Face Pull
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
RPE 6-7
RPE 7-8.5
RPE 8-9.5
2
Shoulder Press (Plate Loaded)
1
4
10-12 reps
1-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
5
Skull Crusher (Barbell)
2
40 reps
RPE 10
6
Face Pull
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
6 reps
7 reps
RPE 6-7
RPE 7-8.5
RPE 7-8.5
RPE 8-9.5
RPE 8-9.5
2
Shoulder Press (Plate Loaded)
1
4
10-12 reps
1-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
5
Skull Crusher (Barbell)
2
40 reps
RPE 10
6
Face Pull
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 8 Weeks
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
10 Reps
20 Reps
@6-7
@7-8.5
@8-9.5
2
Shoulder Press (Plate Loaded)
1 Set
4 Sets
10-12 Reps
1-12 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-10
4
Upright Row (Barbell)
3 Sets
12-15 Reps
@9.5
5
Skull Crusher (Barbell)
2 Sets
40 Reps
@10
6
Face Pull
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@9
@9.5
@10
Day 1
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7.5-10
@8-10
@8.5-10
2
Belt Squat
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8-9
@8-9.5
@9-10
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7-9
@7.5-10
@8-10
@9-10
4
Leg Curl
1 Set
4 Sets
10-12 Reps
1-12 Reps
@9-9.5
@10-10
5
Lat Pulldown
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8.5-9.5
@8.5-10
@10-10
6
Bicep Curl (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9.5
@10
7
Wrist Curls
1 Set
AMRAP
@10
Day 2
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
@8-10
2
Bench Press (Close Grip)
4 Sets
6-8 Reps
@7-9
3
Incline Chest Press (Machine)
3 Sets
10-15 Reps
@8.5-10
4
Meadows Six Ways
3 Sets
10 Reps
@10
5
Skier
4 Sets
AMRAP
@10
6
Power Shrug
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
7A
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9.5
7B
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
8-12 Reps
@7-9
@7.5-9
@8-9
2
Dumbbell Row
2 Sets
10-20 Reps
@8.5-10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7.5-9
@7.5-9.5
@7.5-10
4
Leg Extension
1 Set
4 Sets
AMRAP
AMRAP
@9.5
@10
5
T-Bar Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5-9
@8.5-9.5
@8.5-10
6A
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12+ Reps
20+ Reps
25+ Reps
@9
@10
@10
6B
Glute-Ham Raise
3 Sets
AMRAP
@10