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BoostcampPNG

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
    May 04, 2025 04:40
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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
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