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BoostcampPNG

14 Week Powerbuilder

by Nick D.

Program Description

To get strong and jacked brohh

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 15, 2025 04:50
  • Last Edited
    Dec 01, 2025 12:27
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.8%
Hamstrings
14%
Front Delts
11.4%
Quadriceps
9.7%
Glutes
9.7%
Chest
9.1%
Biceps
6.6%
Abs
4.7%
Forearms
4.4%
Lats
4.4%
Upper Back
4.4%
Lower Back
2.4%
Middle Delts
2.4%
Adductors
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Pin Press
5
5 reps
70%
2
Seated Lateral (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Skull Crusher (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Single Arm Cable Press Down
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Pin Press
5
5 reps
72.5%
2
Seated Lateral (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Skull Crusher (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Single Arm Cable Press Down
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Pin Press
4
3 reps
75%
2
Seated Lateral (Dumbbell)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Skull Crusher (Barbell)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Single Arm Cable Press Down
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Pin Press
4
3 reps
77.5%
2
Seated Lateral (Dumbbell)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Skull Crusher (Barbell)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Single Arm Cable Press Down
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Pin Press
3
1 reps
80%
2
Seated Lateral (Dumbbell)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Skull Crusher (Barbell)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Single Arm Cable Press Down
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Pin Press
3
1 reps
82.5%
2
Seated Lateral (Dumbbell)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Skull Crusher (Barbell)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Single Arm Cable Press Down
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Pin Press
5
8 reps
60%
2
Seated Lateral (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Single Arm Cable Press Down
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Seated Lateral (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Skull Crusher (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Single Arm Cable Press Down
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
72.5%
2
Seated Lateral (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Skull Crusher (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Single Arm Cable Press Down
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
75%
2
Seated Lateral (Dumbbell)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Skull Crusher (Barbell)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Single Arm Cable Press Down
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
77.5%
2
Seated Lateral (Dumbbell)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Skull Crusher (Barbell)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Single Arm Cable Press Down
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
80%
2
Seated Lateral (Dumbbell)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Skull Crusher (Barbell)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Single Arm Cable Press Down
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
82.5%
2
Seated Lateral (Dumbbell)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Skull Crusher (Barbell)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Single Arm Cable Press Down
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
50%
2
Seated Bent Lateral
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Skull Crusher (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Single Arm Cable Press Down
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
5 reps
70%
2
Seated Hamstring Curl
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Reverse lunge (Kettlebell)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Angled Seated Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
5 reps
72.5%
2
Seated Hamstring Curl
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Reverse lunge (Kettlebell)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Angled Seated Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
3 reps
75%
2
Seated Hamstring Curl
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Reverse lunge (Kettlebell)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Angled Seated Calf Raise
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
3 reps
77.5%
2
Seated Hamstring Curl
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Reverse lunge (Kettlebell)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Angled Seated Calf Raise
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
1 reps
80%
2
Seated Hamstring Curl
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Reverse lunge (Kettlebell)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Angled Seated Calf Raise
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
1 reps
82.5%
2
Seated Hamstring Curl
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Reverse lunge (Kettlebell)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Angled Seated Calf Raise
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
8 reps
60%
2
Seated Hamstring Curl
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Angled Seated Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Single Leg Press
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Seated Hamstring Curl
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Reverse lunge (Kettlebell)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Angled Seated Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
72.5%
2
Seated Hamstring Curl
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Reverse lunge (Kettlebell)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Angled Seated Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
75%
2
Seated Hamstring Curl
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Reverse lunge (Kettlebell)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Angled Seated Calf Raise
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
77.5%
2
Seated Hamstring Curl
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Reverse lunge (Kettlebell)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Angled Seated Calf Raise
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
80%
2
Seated Hamstring Curl
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Reverse lunge (Kettlebell)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Angled Seated Calf Raise
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
82.5%
2
Seated Hamstring Curl
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Reverse lunge (Kettlebell)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Angled Seated Calf Raise
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
50%
2
Seated Hamstring Curl
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Reverse lunge (Kettlebell)
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Angled Seated Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
5 reps
70%
2
Incline Hammer Strength Press
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Push Up
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Cable Lift
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
5 reps
72.5%
2
Incline Hammer Strength Press
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Push Up
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Cable Lift
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
3 reps
75%
2
Incline Hammer Strength Press
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Push Up
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Cable Lift
3
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
3 reps
77.5%
2
Incline Hammer Strength Press
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Push Up
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Cable Lift
3
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
1 reps
80%
2
Incline Hammer Strength Press
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Push Up
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Cable Lift
4
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
1 reps
82.5%
2
Incline Hammer Strength Press
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Push Up
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Cable Lift
4
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
8 reps
60%
2
Incline Hammer Strength Press
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Cable Lift
2
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Incline Hammer Strength Press
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Push Up
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Cable Lift
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
72.5%
2
Incline Hammer Strength Press
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Push Up
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Cable Lift
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
75%
2
Incline Hammer Strength Press
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Push Up
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Cable Lift
3
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
77.5%
2
Incline Hammer Strength Press
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Push Up
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Cable Lift
3
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
80%
2
Incline Hammer Strength Press
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Push Up
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Cable Lift
4
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
82.5%
2
Incline Hammer Strength Press
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Push Up
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Cable Lift
4
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
50%
2
Incline Hammer Strength Press
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Push Up
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Cable Lift
2
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
70%
2
Lat Pulldown (Single Arm)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Kettlebell)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
72.5%
2
Lat Pulldown (Single Arm)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Kettlebell)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
3 reps
75%
2
Lat Pulldown (Single Arm)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Kettlebell)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
3 reps
77.5%
2
Lat Pulldown (Single Arm)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Kettlebell)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
1 reps
80%
2
Lat Pulldown (Single Arm)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Kettlebell)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
1 reps
82.5%
2
Lat Pulldown (Single Arm)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Kettlebell)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
8 reps
60%
2
Single Arm Row (Kettlebell)
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown (Single Arm)
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Lat Pulldown (Single Arm)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Kettlebell)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
72.5%
2
Lat Pulldown (Single Arm)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Kettlebell)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
75%
2
Lat Pulldown (Single Arm)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Kettlebell)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
77.5%
2
Lat Pulldown (Single Arm)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Kettlebell)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
1
1
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
80%
2
Lat Pulldown (Single Arm)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Kettlebell)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
82.5%
2
Lat Pulldown (Single Arm)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Single Arm Row (Kettlebell)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Bicep Curl (Cable)
1
1
1
2
16 reps
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
50%
2
Single Arm Row (Kettlebell)
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown (Single Arm)
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 7
RPE 7
RPE 7
Week 1
1 / 14 Weeks
Day 1
1
Overhead Pin Press
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
70%
2
Seated Lateral (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@9
@9
@9
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@9
@9
@9
4
Single Arm Cable Press Down
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@9
@9
@9
Day 2
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
70%
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@9
@9
@9
3
Reverse lunge (Kettlebell)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@9
@9
@9
4
Angled Seated Calf Raise
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@9
@9
@9
Day 3
1
Pin Press Bench (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
70%
2
Incline Hammer Strength Press
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@9
@9
@9
3
Push Up
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@9
@9
@9
4
Cable Lift
2 Sets
25 Reps
@9
Day 4
1
Deadlift (Deficit)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
70%
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@9
@9
@9
3
Single Arm Row (Kettlebell)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@9
@9
@9
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@9
@9
@9