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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 08, 2025 04:10

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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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
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