logo
BoostcampPNG

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 22, 2025 06:49
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
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