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Bear Strength’s Hardcore Powerlifting

by Drew B.
10 athletes joined

Program Description

This program is to gain strength across your big three compounds (Squat, Bench, Deadlift). Compound-based with accessory work to focus on common weak points within the main compounds to gain maximum strength the body allows each person to achieve. Recommended: At least 1 rest day between workouts. (Example: Bench - rest - Squat) Recommended Training Max: 95% of 1RM Recommended Rest Time (Main Lifts): 3-5min Recommended Rest Time (Accessory): 0.5-1.5min

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 03, 2024 06:00
  • Last Edited
    Jun 18, 2025 12:23

Summary

Unleash your inner power with Bear Strength’s Hardcore Powerlifting program, a comprehensive 10-week journey designed for serious lifters. With four intense training days each week, you'll focus on building strength through foundational lifts like the bench press, squat, and deadlift, alongside accessory movements tailored to enhance your performance. Expect to push your limits and see measurable gains as you master technique and increase your lifting capacity. Equip yourself with the right mindset and a full gym setup to transform your strength game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
60%
2
Tempo Bench Press
2
10 reps
RPE 6.5-7
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 7-7.5
4
Lat Pulldown
3
12-15 reps
RPE 7-7.5
5
Seated Row (Cable)
3
12-15 reps
RPE 7-7.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-7.5
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
62%
63%
65%
2
Tempo Bench Press
2
10 reps
RPE 6.5-7
3
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 7-7.5
4
Lat Pulldown
3
12-15 reps
RPE 7-7.5
5
Seated Row (Cable)
3
12-15 reps
RPE 7-7.5
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-7.5
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
68%
69%
70%
2
Tempo Bench Press
2
8 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7.5-8
4
Lat Pulldown
3
10-12 reps
RPE 7.5-8
5
Seated Row (Cable)
3
10-12 reps
RPE 7.5-8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5-8
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
72%
74%
75%
2
Tempo Bench Press
2
8 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7.5-8
4
Lat Pulldown
3
10-12 reps
RPE 7.5-8
5
Seated Row (Cable)
3
10-12 reps
RPE 7.5-8
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5-8
7
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5-8 reps
5-8 reps
5-8 reps
80%
82%
83%
2
Tempo Bench Press
2
8 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7.5-8
4
Lat Pulldown
3
8-10 reps
RPE 7.5-8
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5-8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7.5-8
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
84%
85%
86%
2
Tempo Bench Press
2
8 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7.5-8
4
Lat Pulldown
3
8-10 reps
RPE 7.5-8
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5-8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7.5-8
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3-5 reps
3-5 reps
3-5 reps
88%
90%
92%
2
Tempo Bench Press
2
5 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 7.5-8
4
Lat Pulldown
3
8-10 reps
RPE 7.5-8
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5-8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7.5-8
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
93%
94%
95%
2
Tempo Bench Press
2
5 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 7.5-8
4
Lat Pulldown
3
8-10 reps
RPE 7.5-8
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5-8
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7.5-8
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-3 reps
97%
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 7.5-8
3
Lat Pulldown
3
8-10 reps
RPE 7.5-8
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7.5-8
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-2 reps
100%
2
Incline Bench Press (Dumbbell)
2
3-5 reps
RPE 7.5-8
3
Lat Pulldown
3
6-8 reps
RPE 7.5-8
4
Tricep Pushdown (Cable)
3
8-10 reps
RPE 7.5-8
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Hack Squat
2
10 reps
RPE 7-7.5
3
Leg Press
2
10 reps
RPE 7-7.5
4
Leg Extension
3
12-15 reps
RPE 7-7.5
5
Glute Kickback
3
12-15 reps
RPE 7-7.5
6
Crunch Holds
2
0.5 mins
RPE 7
7
Wall Press Dead Bug
3
12-15 reps
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
62%
63%
65%
2
Hack Squat
2
10 reps
RPE 7-7.5
3
Leg Press
2
10 reps
RPE 7-7.5
4
Leg Extension
3
12-15 reps
RPE 7-7.5
5
Glute Kickback
3
12-15 reps
RPE 7-7.5
6
Crunch Holds
2
0.5 mins
RPE 7
7
Wall Press Dead Bug
3
12-15 reps
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
68%
69%
70%
2
Hack Squat
2
8 reps
RPE 7.5-8
3
Leg Press
2
8 reps
RPE 7.5-8
4
Leg Extension
3
10-12 reps
RPE 7.5-8
5
Glute Kickback
3
12-15 reps
RPE 7.5-8
6
Crunch Holds
2
1 mins
RPE 7-7.5
7
Wall Press Dead Bug
3
12-15 reps
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
72%
74%
75%
2
Hack Squat
2
8 reps
RPE 7.5-8
3
Leg Press
2
8 reps
RPE 7.5-8
4
Leg Extension
3
10-12 reps
RPE 7.5-8
5
Glute Kickback
3
12-15 reps
RPE 7.5-8
6
Crunch Holds
2
1 mins
RPE 7-7.5
7
Wall Press Dead Bug
3
12-15 reps
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5-8 reps
5-8 reps
5-8 reps
80%
82%
83%
2
Hack Squat
2
8 reps
RPE 7.5-8
3
Leg Press
2
8 reps
RPE 7.5-8
4
Leg Extension
3
10-12 reps
RPE 7.5-8
5
Glute Kickback
3
10-12 reps
RPE 7.5-8
6
Crunch Holds
2
1 mins
RPE 7-7.5
7
Wall Press Dead Bug
3
12-15 reps
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
84%
85%
86%
2
Hack Squat
2
8 reps
RPE 7.5-8
3
Leg Press
2
8 reps
RPE 7.5-8
4
Leg Extension
3
10-12 reps
RPE 7.5-8
5
Glute Kickback
3
10-12 reps
RPE 7.5-8
6
Crunch Holds
2
1 mins
RPE 7-7.5
7
Wall Press Dead Bug
3
12-15 reps
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
3-5 reps
3-5 reps
3-5 reps
88%
90%
92%
2
Hack Squat
2
6-8 reps
RPE 7.5-8
3
Leg Press
2
6-8 reps
RPE 7.5-8
4
Leg Extension
3
8-10 reps
RPE 7.5-8
5
Glute Kickback
3
10-12 reps
RPE 7.5-8
6
Crunch Holds
2
1.5 mins
RPE 7-7.5
7
Wall Press Dead Bug
3
12-15 reps
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
93%
94%
95%
2
Hack Squat
2
6-8 reps
RPE 7.5-8
3
Leg Press
2
6-8 reps
RPE 7.5-8
4
Leg Extension
3
8-10 reps
RPE 7.5-8
5
Glute Kickback
3
10-12 reps
RPE 7.5-8
6
Crunch Holds
2
1.5 mins
RPE 7-7.5
7
Wall Press Dead Bug
3
12-15 reps
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-3 reps
97%
2
Leg Extension
3
8-10 reps
RPE 7.5-8
3
Glute Kickback
3
10-12 reps
RPE 7.5-8
4
Crunch Holds
2
1.5 mins
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-2 reps
100%
2
Leg Extension
3
8-10 reps
RPE 7.5-8
3
Glute Kickback
3
10-12 reps
RPE 7.5-8
4
Crunch Holds
2
1.5 mins
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
60%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7-7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 7-7.5
4
Arnold Press
2
12-15 reps
RPE 7-7.5
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-7.5
6
Upright Row (Barbell)
3
12-15 reps
RPE 7-7.5
7
Seated Dips
2
10 reps
RPE 7-7.5
8
Skullcrusher (EZ Bar)
2
12-15 reps
RPE 7-7.5
9
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
62%
63%
65%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7-7.5
3
Bench Press (Close Grip)
3
10 reps
RPE 7-7.5
4
Arnold Press
2
12-15 reps
RPE 7-7.5
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-7.5
6
Upright Row (Barbell)
3
12-15 reps
RPE 7-7.5
7
Seated Dips
2
10 reps
RPE 7-7.5
8
Skullcrusher (EZ Bar)
2
12-15 reps
RPE 7-7.5
9
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
68%
69%
70%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7.5-8
3
Bench Press (Close Grip)
3
8 reps
RPE 7.5-8
4
Arnold Press
2
12-15 reps
RPE 7.5-8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5-8
6
Upright Row (Barbell)
3
10-12 reps
RPE 7.5-8
7
Seated Dips
2
8 reps
RPE 7.5-8
8
Skullcrusher (EZ Bar)
2
10-12 reps
RPE 7.5-8
9
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
72%
74%
75%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7.5-8
3
Bench Press (Close Grip)
3
8 reps
RPE 7.5-8
4
Arnold Press
2
12-15 reps
RPE 7.5-8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5-8
6
Upright Row (Barbell)
3
10-12 reps
RPE 7.5-8
7
Seated Dips
2
8 reps
RPE 7.5-8
8
Skullcrusher (EZ Bar)
2
10-12 reps
RPE 7.5-8
9
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
5-8 reps
5-8 reps
5-8 reps
80%
82%
83%
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7.5-8
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7.5-8
4
Arnold Press
2
8-10 reps
RPE 7.5-8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7.5-8
6
Upright Row (Barbell)
3
8-10 reps
RPE 7.5-8
7
Seated Dips
2
8 reps
RPE 7.5-8
8
Skullcrusher (EZ Bar)
2
8-10 reps
RPE 7.5-8
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
84%
85%
86%
2
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7.5-8
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7.5-8
4
Arnold Press
2
8-10 reps
RPE 7.5-8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7.5-8
6
Upright Row (Barbell)
3
8-10 reps
RPE 7.5-8
7
Seated Dips
2
8 reps
RPE 7.5-8
8
Skullcrusher (EZ Bar)
2
8-10 reps
RPE 7.5-8
9
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
3-5 reps
3-5 reps
3-5 reps
88%
90%
92%
2
Incline Bench Press (Barbell)
3
5 reps
RPE 7.5-8
3
Bench Press (Close Grip)
3
5 reps
RPE 7.5-8
4
Arnold Press
2
6-8 reps
RPE 7.5-8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7.5-8
6
Upright Row (Barbell)
3
8-10 reps
RPE 7.5-8
7
Seated Dips
2
8 reps
RPE 7.5-8
8
Skullcrusher (EZ Bar)
2
8-10 reps
RPE 7.5-8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
93%
94%
95%
2
Incline Bench Press (Barbell)
3
5 reps
RPE 7.5-8
3
Bench Press (Close Grip)
3
5 reps
RPE 7.5-8
4
Arnold Press
2
6-8 reps
RPE 7.5-8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7.5-8
6
Upright Row (Barbell)
3
8-10 reps
RPE 7.5-8
7
Seated Dips
2
8 reps
RPE 7.5-8
8
Skullcrusher (EZ Bar)
2
8-10 reps
RPE 7.5-8
9
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-3 reps
97%
2
Incline Bench Press (Barbell)
3
5 reps
RPE 7.5-8
3
Arnold Press
2
6-8 reps
RPE 7.5-8
4
Seated Dips
2
8 reps
RPE 7.5-8
5
Skullcrusher (EZ Bar)
2
8-10 reps
RPE 7.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1-2 reps
100%
2
Incline Bench Press (Barbell)
3
3 reps
RPE 7.5-8
3
Arnold Press
2
6-8 reps
RPE 7.5-8
4
Seated Dips
2
8 reps
RPE 7.5-8
5
Skullcrusher (EZ Bar)
2
8-10 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
60%
2
Stiff Leg Deadlift
2
10 reps
RPE 7-7.5
3
Bent Over Row (Barbell)
2
10 reps
RPE 7-7.5
4
Dumbbell Row
2
12-15 reps
RPE 7-7.5
5
Shrug (Barbell)
2
12-15 reps
RPE 7-7.5
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-7.5
7
Hammer Curl
3
10 reps
RPE 7-7.5
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 7-7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
62%
63%
65%
2
Stiff Leg Deadlift
2
10 reps
RPE 7-7.5
3
Bent Over Row (Barbell)
2
10 reps
RPE 7-7.5
4
Dumbbell Row
2
12-15 reps
RPE 7-7.5
5
Shrug (Barbell)
2
12-15 reps
RPE 7-7.5
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7-7.5
7
Hammer Curl
3
10 reps
RPE 7-7.5
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 7-7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
68%
69%
70%
2
Stiff Leg Deadlift
2
8 reps
RPE 7.5-8
3
Bent Over Row (Barbell)
2
8 reps
RPE 7.5-8
4
Dumbbell Row
2
10-12 reps
RPE 7.5-8
5
Shrug (Barbell)
2
12-15 reps
RPE 7.5-8
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7.5-8
7
Hammer Curl
3
8 reps
RPE 7.5-8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
72%
74%
75%
2
Stiff Leg Deadlift
2
8 reps
RPE 7.5-8
3
Bent Over Row (Barbell)
2
8 reps
RPE 7.5-8
4
Dumbbell Row
2
10-12 reps
RPE 7.5-8
5
Shrug (Barbell)
2
12-15 reps
RPE 7.5-8
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7.5-8
7
Hammer Curl
3
8 reps
RPE 7.5-8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5-8 reps
5-8 reps
5-8 reps
80%
82%
83%
2
Stiff Leg Deadlift
2
8 reps
RPE 7.5-8
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 7.5-8
4
Dumbbell Row
2
8-10 reps
RPE 7.5-8
5
Shrug (Barbell)
2
10-12 reps
RPE 7.5-8
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 7.5-8
7
Hammer Curl
3
6-8 reps
RPE 7.5-8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
84%
85%
86%
2
Stiff Leg Deadlift
2
8 reps
RPE 7.5-8
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 7.5-8
4
Dumbbell Row
2
8-10 reps
RPE 7.5-8
5
Shrug (Barbell)
2
10-12 reps
RPE 7.5-8
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 7.5-8
7
Hammer Curl
3
6-8 reps
RPE 7.5-8
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
3-5 reps
3-5 reps
3-5 reps
88%
90%
92%
2
Stiff Leg Deadlift
2
5 reps
RPE 7.5-8
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 7.5-8
4
Dumbbell Row
2
6-8 reps
RPE 7.5-8
5
Shrug (Barbell)
2
8-10 reps
RPE 7.5-8
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 7.5-8
7
Hammer Curl
3
6-8 reps
RPE 7.5-8
8
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
93%
94%
95%
2
Stiff Leg Deadlift
2
5 reps
RPE 7.5-8
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 7.5-8
4
Dumbbell Row
2
6-8 reps
RPE 7.5-8
5
Shrug (Barbell)
2
8-10 reps
RPE 7.5-8
6
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 7.5-8
7
Hammer Curl
3
6-8 reps
RPE 7.5-8
8
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-3 reps
97%
2
Dumbbell Row
2
6-8 reps
RPE 7.5-8
3
Shrug (Barbell)
2
8-10 reps
RPE 7.5-8
4
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 7.5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-2 reps
100%
2
Dumbbell Row
2
6-8 reps
RPE 7.5-8
3
Shrug (Barbell)
2
8-10 reps
RPE 7.5-8
4
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 7.5-8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
60%
2
Tempo Bench Press
2 Sets
10 Reps
@6.5-7
3
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
@7-7.5
4
Lat Pulldown
3 Sets
12-15 Reps
@7-7.5
5
Seated Row (Cable)
3 Sets
12-15 Reps
@7-7.5
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7-7.5
7
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@7-7.5
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
60%
2
Hack Squat
2 Sets
10 Reps
@7-7.5
3
Leg Press
2 Sets
10 Reps
@7-7.5
4
Leg Extension
3 Sets
12-15 Reps
@7-7.5
5
Glute Kickback
3 Sets
12-15 Reps
@7-7.5
6
Crunch Holds
2 Sets
0.5 mins
@7
7
Wall Press Dead Bug
3 Sets
12-15 Reps
@7-7.5
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
60%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7-7.5
3
Bench Press (Close Grip)
3 Sets
10 Reps
@7-7.5
4
Arnold Press
2 Sets
12-15 Reps
@7-7.5
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7-7.5
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@7-7.5
7
Seated Dips
2 Sets
10 Reps
@7-7.5
8
Skullcrusher (EZ Bar)
2 Sets
12-15 Reps
@7-7.5
9
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@7-7.5
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
60%
2
Stiff Leg Deadlift
2 Sets
10 Reps
@7-7.5
3
Bent Over Row (Barbell)
2 Sets
10 Reps
@7-7.5
4
Dumbbell Row
2 Sets
12-15 Reps
@7-7.5
5
Shrug (Barbell)
2 Sets
12-15 Reps
@7-7.5
6
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@7-7.5
7
Hammer Curl
3 Sets
10 Reps
@7-7.5
8
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7-7.5