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Powerbuilding

by drew tice

Program Description

Powerlifting movements with muscle isolation for the big 3

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 22, 2025 06:15
  • Last Edited
    Aug 31, 2025 07:06

Summary

Unleash your strength with the Powerbuilding program, an 18-week journey designed to sculpt your physique through a balanced blend of powerlifting and bodybuilding techniques. Committing just four days a week, you'll tackle compound lifts like the bench press and squats, while also incorporating accessory movements to enhance muscle growth and definition. This program is perfect for those looking to build raw strength and muscle mass, ensuring you not only lift heavy but also look great doing it. Get ready to transform your workouts and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Chest
11.4%
Biceps
11%
Front Delts
10.4%
Upper Back
9.8%
Quadriceps
8.5%
Glutes
8.5%
Hamstrings
7.6%
Lats
7.2%
Middle Delts
5.5%
Lower Back
3.4%
Abs
1.7%
Forearms
1.3%
Adductors
0.8%
Rear Delts
0.4%
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Chest Fly (Cable)
4
12 reps
RPE 8
5
Dip (Bodyweight)
4
10 reps
RPE 7
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Front Raise
4
10 reps
RPE 7.5
3
High Pull
4
10 reps
RPE 7
4
Lateral Raise (Cable)
4
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 8
7
Bicep Curl (Cable)
4
10 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Box Squat (Barbell)
4
8 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 8.5
4
Leg Curl
4
10 reps
RPE 7.5
5
Leg Extension
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
4
10 reps
RPE 8
2
Stiff Leg Deadlift
4
8 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 7
4
Lat Pull Down (Chin Up Grip)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
7
Hammer Curl
4
10 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8.5
2
Bench Press (Barbell)
3 Sets
15 Reps
@7
3
Bench Press (Close Grip)
4 Sets
8 Reps
@8
4
Chest Fly (Cable)
4 Sets
12 Reps
@8
5
Dip (Bodyweight)
4 Sets
10 Reps
@7
6
Chest Press (Machine)
4 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Box Squat (Barbell)
4 Sets
8 Reps
@7
3
Single Leg Press
4 Sets
10 Reps
@8.5
4
Leg Curl
4 Sets
10 Reps
@7.5
5
Leg Extension
4 Sets
10 Reps
@7.5
Day 4
1
Back Extension
4 Sets
10 Reps
@8
2
Stiff Leg Deadlift
4 Sets
8 Reps
@7
3
Lat Pulldown
4 Sets
10 Reps
@7
4
Lat Pull Down (Chin Up Grip)
4 Sets
8 Reps
@7
5
Seated Row (Cable)
4 Sets
10 Reps
@7
6
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@8
7
Hammer Curl
4 Sets
10 Reps
@8
Day 2
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
2
Front Raise
4 Sets
10 Reps
@7.5
3
High Pull
4 Sets
10 Reps
@7
4
Lateral Raise (Cable)
4 Sets
10 Reps
@8
5
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@8
6
Tricep Extension (Cable)
4 Sets
10 Reps
@8
7
Bicep Curl (Cable)
4 Sets
10 Reps
@8
8
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8