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Powerbuilding Strength and Size (ULPPL)

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3 athletes joined

Program Description

This powerbuilding program combines the best of both strength training (powerlifting) and hypertrophy (bodybuilding) to develop both size and strength. Designed for intermediate to advanced lifters, this program focuses on maximizing muscle mass while increasing power on key lifts: the squat, deadlift, and bench press.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 05, 2025 11:01
  • Last Edited
    Sep 19, 2025 02:43

Summary

Unlock your potential with the Powerbuilding Strength and Size program, designed for those ready to elevate their lifting game over 12 weeks. This 5-day split combines the best of strength training and hypertrophy, featuring compound movements like the low bar squat and bench press, alongside accessory work for balanced development. Tailored for gym-goers with access to a full range of equipment, this program will build serious muscle and strength while enhancing your overall performance. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.7%
Quadriceps
10.2%
Triceps
10%
Upper Back
9.5%
Chest
9%
Lats
8.2%
Glutes
6.6%
Front Delts
6.4%
Abs
6.4%
Biceps
6.2%
Middle Delts
5.4%
Rear Delts
3%
Lower Back
2.6%
Calves
2.5%
Forearms
2.1%
Adductors
1.1%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
3
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pendlay Row
3
8 reps
RPE 7.5
5
Dip (Weighted)
3
6 reps
RPE 7.5
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
3
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pendlay Row
3
8 reps
RPE 7.5
5
Dip (Weighted)
3
6 reps
RPE 7.5
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
3
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pendlay Row
3
8 reps
RPE 7.5
5
Dip (Weighted)
3
6 reps
RPE 7.5
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
3
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pendlay Row
3
8 reps
RPE 7.5
5
Dip (Weighted)
3
6 reps
RPE 7.5
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
3
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pendlay Row
3
8 reps
RPE 7.5
5
Dip (Weighted)
3
6 reps
RPE 7.5
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
3
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pendlay Row
3
8 reps
RPE 7.5
5
Dip (Weighted)
3
6 reps
RPE 7.5
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
3
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pendlay Row
3
8 reps
RPE 7.5
5
Dip (Weighted)
3
6 reps
RPE 7.5
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
3
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pendlay Row
3
8 reps
RPE 7.5
5
Dip (Weighted)
3
6 reps
RPE 7.5
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
3
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pendlay Row
3
8 reps
RPE 7.5
5
Dip (Weighted)
3
6 reps
RPE 7.5
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Chin-Up (Weighted)
3
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Pendlay Row
3
8 reps
RPE 7.5
5
Dip (Weighted)
3
6 reps
RPE 7.5
6
Incline Curl (Dumbbell)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
90%
2
Chin-Up (Weighted)
3
8 reps
RPE 6.5
3
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3-5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Chest Supported Row (Machine)
3
12 reps
RPE 7
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
3
Lying Leg Curl
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Standing Pullover (Cable)
2
12-15 reps
RPE 10
4
Spider Curl
4
12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Standing Pullover (Cable)
2
12-15 reps
RPE 10
4
Spider Curl
4
12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Standing Pullover (Cable)
2
12-15 reps
RPE 10
4
Spider Curl
4
12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Standing Pullover (Cable)
2
12-15 reps
RPE 10
4
Spider Curl
4
12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Standing Pullover (Cable)
2
12-15 reps
RPE 10
4
Spider Curl
4
12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Standing Pullover (Cable)
2
12-15 reps
RPE 10
4
Spider Curl
4
12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Standing Pullover (Cable)
2
12-15 reps
RPE 10
4
Spider Curl
4
12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Standing Pullover (Cable)
2
12-15 reps
RPE 10
4
Spider Curl
4
12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Standing Pullover (Cable)
2
12-15 reps
RPE 10
4
Spider Curl
4
12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 9
3
Standing Pullover (Cable)
2
12-15 reps
RPE 10
4
Spider Curl
4
12 reps
RPE 9
5
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6
2
Leg Press (45 Degrees)
3
8 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
5
Suitcase Carry
3
1 mins
-
6
Dead Hang
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6
2
Leg Press (45 Degrees)
3
8 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
5
Suitcase Carry
3
1 mins
-
6
Dead Hang
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6
2
Leg Press (45 Degrees)
3
8 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
5
Suitcase Carry
3
1 mins
-
6
Dead Hang
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6
2
Leg Press (45 Degrees)
3
8 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
5
Suitcase Carry
3
1 mins
-
6
Dead Hang
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6
2
Leg Press (45 Degrees)
3
8 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
5
Suitcase Carry
3
1 mins
-
6
Dead Hang
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6
2
Leg Press (45 Degrees)
3
8 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
5
Suitcase Carry
3
1 mins
-
6
Dead Hang
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6
2
Leg Press (45 Degrees)
3
8 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
5
Suitcase Carry
3
1 mins
-
6
Dead Hang
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6
2
Leg Press (45 Degrees)
3
8 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
5
Suitcase Carry
3
1 mins
-
6
Dead Hang
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6
2
Leg Press (45 Degrees)
3
8 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
5
Suitcase Carry
3
1 mins
-
6
Dead Hang
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-5 reps
RPE 6
2
Leg Press (45 Degrees)
3
8 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
5
Suitcase Carry
3
1 mins
-
6
Dead Hang
1
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@8
2
Chin-Up (Weighted)
3 Sets
6 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
4
Pendlay Row
3 Sets
8 Reps
@7.5
5
Dip (Weighted)
3 Sets
6 Reps
@7.5
6
Incline Curl (Dumbbell)
2 Sets
8 Reps
@9
Day 2
1
Squat (Low Bar)
4 Sets
3-5 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@9
4
Lying Leg Curl
3 Sets
12 Reps
@9
5
Standing Calf Raise
4 Sets
15-20 Reps
@10
6
Cable Crunch
3 Sets
12 Reps
@9
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@9.5
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
4 Sets
12-15 Reps
@9.5
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
Day 4
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8
2
Seated Row (Cable)
3 Sets
12 Reps
@9
3
Standing Pullover (Cable)
2 Sets
12-15 Reps
@10
4
Spider Curl
4 Sets
12 Reps
@9
5
Rear Delt Fly (Cable)
4 Sets
12-15 Reps
@9.5
Day 5
1
Deadlift (Barbell)
4 Sets
3-5 Reps
@6
2
Leg Press (45 Degrees)
3 Sets
8 Reps
@7.5
3
Lying Leg Curl
3 Sets
12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@10
5
Suitcase Carry
3 Sets
1 mins
-
6
Dead Hang
1 Set
1 mins
-