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Safety Powerbuilding

by 고양이
2 athletes joined
5.0
(1 rating)

Program Description

3주간의 점차적인 볼륨 증가후 1주간의 디로딩기간 4주사이클을 3번 반복 RPE값을 잘 지키며 운동, 운동 이후 유산소 20분 TOP세트에서 RPE8 이였다면 5KG 증량, 어께의 경우 2.5kg a 4-week cycle with 3 weeks of gradual volume increase followed by 1 week of deloading, repeated 3 times. Maintain proper RPE values during exercises, and do 20 minutes of cardio after each workout. If the top set was at RPE 8, increase the weight by 5kg; for shoulders, increase by 2.5kg.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 28, 2024 06:40
  • Last Edited
    Jun 18, 2025 08:12

Summary

Unleash your strength with the Safety Powerbuilding program, a comprehensive 12-week journey designed for serious lifters. With six training days each week, you'll focus on building muscle and power through a blend of compound and isolation exercises, including Lat Pulldowns, Pull-Ups, and Bicep Curls. This program emphasizes safety and proper technique, ensuring you maximize gains while minimizing injury risk. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.7%
Glutes
10.4%
Lats
9%
Hamstrings
8.5%
Upper Back
8.1%
Triceps
7.9%
Front Delts
7.7%
Chest
7.4%
Abs
7%
Biceps
5.7%
Middle Delts
5.7%
Lower Back
3.2%
Adductors
2.8%
Forearms
0.5%
Rear Delts
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
2
10 reps
8 reps
7 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 8
3
Bicep Curl (Machine)
2
12 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
5
Lying Pullover (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4
15 reps
12 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 8.5
5
Lying Pullover (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
2
10 reps
8 reps
7 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
2
12 reps
12 reps
RPE 9
RPE 10
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lying Pullover (Cable)
1
2
15 reps
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10 reps
8 reps
7 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
2
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 8
3
Bicep Curl (Machine)
2
12 reps
RPE 7
4
Single Arm Row (Dumbbell)
2
8 reps
RPE 7
5
Lying Pullover (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
2
10 reps
8 reps
7 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 8
3
Bicep Curl (Machine)
2
12 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
5
Lying Pullover (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4
15 reps
12 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 8.5
5
Lying Pullover (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
2
10 reps
8 reps
7 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
2
12 reps
12 reps
RPE 9
RPE 10
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lying Pullover (Cable)
1
2
15 reps
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10 reps
8 reps
7 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
2
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 8
3
Bicep Curl (Machine)
2
12 reps
RPE 7
4
Single Arm Row (Dumbbell)
2
8 reps
RPE 7
5
Lying Pullover (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
2
10 reps
8 reps
7 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 8.5
2
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 8
3
Bicep Curl (Machine)
2
12 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
8 reps
RPE 8
5
Lying Pullover (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
4
15 reps
12 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 8.5
5
Lying Pullover (Cable)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
2
10 reps
8 reps
7 reps
6 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
RPE 10
2
Seated Wide-Grip Row (Cable)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
2
12 reps
12 reps
RPE 9
RPE 10
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Lying Pullover (Cable)
1
2
15 reps
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
2
10 reps
8 reps
7 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
2
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 8
3
Bicep Curl (Machine)
2
12 reps
RPE 7
4
Single Arm Row (Dumbbell)
2
8 reps
RPE 7
5
Lying Pullover (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
5
Hanging Leg Raise
2
18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hanging Leg Raise
3
18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
18 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
70%
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
5
Hanging Leg Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
5
Hanging Leg Raise
2
18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hanging Leg Raise
3
18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
18 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
70%
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
5
Hanging Leg Raise
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
5
Hanging Leg Raise
2
18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Hanging Leg Raise
3
18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Hanging Leg Raise
3
18 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
70%
2
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
5
Hanging Leg Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Deadlift (Barbell)
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Deadlift (Barbell)
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Deadlift (Barbell)
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
70%
2
Deadlift (Barbell)
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
70%
3
Leg Extension
2
12 reps
RPE 7
4
Lying Leg Curl
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Deadlift (Barbell)
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Deadlift (Barbell)
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Deadlift (Barbell)
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
70%
2
Deadlift (Barbell)
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
70%
3
Leg Extension
2
12 reps
RPE 7
4
Lying Leg Curl
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Deadlift (Barbell)
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
2
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Deadlift (Barbell)
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
3
12 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Deadlift (Barbell)
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
70%
2
Deadlift (Barbell)
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
70%
3
Leg Extension
2
12 reps
RPE 7
4
Lying Leg Curl
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
5
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
2
High Row
1
1
12 reps
12 reps
RPE 7
RPE 7.5
3
Hammer Curl
2
12 reps
RPE 9
4
Ab Wheel
2
18 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
5
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
2
High Row
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Hammer Curl
3
12 reps
RPE 8
4
Ab Wheel
1
1
1
18 reps
18 reps
18 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
3
1
1
1
10 reps
8 reps
6 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 9.5
RPE 10
2
High Row
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Ab Wheel
2
1
1
18 reps
18 reps
18 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
2
High Row
2
12 reps
RPE 7
3
Hammer Curl
2
12 reps
RPE 7
4
Ab Wheel
2
18 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
5
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
2
High Row
1
1
12 reps
12 reps
RPE 7
RPE 7.5
3
Hammer Curl
2
12 reps
RPE 9
4
Ab Wheel
2
18 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
5
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
2
High Row
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Hammer Curl
3
12 reps
RPE 8
4
Ab Wheel
1
1
1
18 reps
18 reps
18 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
3
1
1
1
10 reps
8 reps
6 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 9.5
RPE 10
2
High Row
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Ab Wheel
2
1
1
18 reps
18 reps
18 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
2
High Row
2
12 reps
RPE 7
3
Hammer Curl
2
12 reps
RPE 7
4
Ab Wheel
2
18 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
5
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
2
High Row
1
1
12 reps
12 reps
RPE 7
RPE 7.5
3
Hammer Curl
2
12 reps
RPE 9
4
Ab Wheel
2
18 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
5
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
2
High Row
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Hammer Curl
3
12 reps
RPE 8
4
Ab Wheel
1
1
1
18 reps
18 reps
18 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
3
1
1
1
10 reps
8 reps
6 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 9.5
RPE 10
2
High Row
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Hammer Curl
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Ab Wheel
2
1
1
18 reps
18 reps
18 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
2
High Row
2
12 reps
RPE 7
3
Hammer Curl
2
12 reps
RPE 7
4
Ab Wheel
2
18 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
8 reps
20%
30%
50%
70%
80%
90%
70%
2
Upright Row (Barbell)
2
15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Dip (Weighted)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
18 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
8 reps
20%
30%
50%
70%
80%
90%
70%
2
Upright Row (Barbell)
3
15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Dip (Weighted)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Hanging Leg Raise
3
18 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
8 reps
20%
30%
50%
70%
80%
90%
70%
2
Upright Row (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Dip (Weighted)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
1
18 reps
18 reps
18 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
2
12 reps
10 reps
5 reps
2 reps
1 reps
6 reps
20%
30%
50%
70%
80%
70%
2
Upright Row (Barbell)
2
15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Dip (Weighted)
2
10 reps
RPE 7
5
Hanging Leg Raise
2
18 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
8 reps
20%
30%
50%
70%
80%
90%
70%
2
Upright Row (Barbell)
2
15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Dip (Weighted)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
18 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
8 reps
20%
30%
50%
70%
80%
90%
70%
2
Upright Row (Barbell)
3
15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Dip (Weighted)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Hanging Leg Raise
3
18 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
8 reps
20%
30%
50%
70%
80%
90%
70%
2
Upright Row (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Dip (Weighted)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
1
18 reps
18 reps
18 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
2
12 reps
10 reps
5 reps
2 reps
1 reps
6 reps
20%
30%
50%
70%
80%
70%
2
Upright Row (Barbell)
2
15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Dip (Weighted)
2
10 reps
RPE 7
5
Hanging Leg Raise
2
18 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
8 reps
20%
30%
50%
70%
80%
90%
70%
2
Upright Row (Barbell)
2
15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Dip (Weighted)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
18 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
8 reps
20%
30%
50%
70%
80%
90%
70%
2
Upright Row (Barbell)
3
15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Dip (Weighted)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Hanging Leg Raise
3
18 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
8 reps
20%
30%
50%
70%
80%
90%
70%
2
Upright Row (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Dip (Weighted)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
1
18 reps
18 reps
18 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
2
12 reps
10 reps
5 reps
2 reps
1 reps
6 reps
20%
30%
50%
70%
80%
70%
2
Upright Row (Barbell)
2
15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Dip (Weighted)
2
10 reps
RPE 7
5
Hanging Leg Raise
2
18 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
2
10 reps
8 reps
6 reps
4 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Squat (Barbell)
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
2
15 reps
RPE 8
4
Deadlift (Dumbbell)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Squat (Barbell)
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
3
15 reps
RPE 8
4
Deadlift (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
6 reps
5 reps
2 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Squat (Barbell)
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
70%
2
Squat (Barbell)
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
70%
3
Leg Extension
2
15 reps
RPE 7
4
Deadlift (Dumbbell)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
2
10 reps
8 reps
6 reps
4 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Squat (Barbell)
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
2
15 reps
RPE 8
4
Deadlift (Dumbbell)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Squat (Barbell)
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
3
15 reps
RPE 8
4
Deadlift (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
6 reps
5 reps
2 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Squat (Barbell)
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
70%
2
Squat (Barbell)
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
70%
3
Leg Extension
2
15 reps
RPE 7
4
Deadlift (Dumbbell)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
2
10 reps
8 reps
6 reps
4 reps
1 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Squat (Barbell)
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
2
15 reps
RPE 8
4
Deadlift (Dumbbell)
1
1
12 reps
12 reps
RPE 7
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Squat (Barbell)
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
3
15 reps
RPE 8
4
Deadlift (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
3
10 reps
8 reps
6 reps
5 reps
2 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Squat (Barbell)
1
1
1
1
1
3
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
4
Deadlift (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
1 reps
6 reps
20%
30%
50%
70%
80%
90%
70%
2
Squat (Barbell)
1
1
1
1
1
2
10 reps
8 reps
5 reps
2 reps
1 reps
5 reps
20%
30%
50%
70%
80%
70%
3
Leg Extension
2
15 reps
RPE 7
4
Deadlift (Dumbbell)
2
12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
3 Sets
2 Sets
10 Reps
8 Reps
7 Reps
6 Reps
6 Reps
@6
@6.5
@7
@8
@8.5
2
Seated Wide-Grip Row (Cable)
2 Sets
12 Reps
@8
3
Bicep Curl (Machine)
2 Sets
12 Reps
@9
4
Single Arm Row (Dumbbell)
2 Sets
8 Reps
@8
5
Lying Pullover (Cable)
2 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
5 Reps
2 Reps
1 Reps
1 Reps
1 Reps
6 Reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@8
5
Hanging Leg Raise
2 Sets
18 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
5 Reps
2 Reps
1 Reps
1 Reps
1 Reps
6 Reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
5 Reps
2 Reps
1 Reps
5 Reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
2 Sets
12 Reps
@8
4
Lying Leg Curl
2 Sets
12 Reps
@8
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
5 Sets
10 Reps
8 Reps
6 Reps
@7
@8
@8
2
High Row
1 Set
1 Set
12 Reps
12 Reps
@7
@7.5
3
Hammer Curl
2 Sets
12 Reps
@9
4
Ab Wheel
2 Sets
18 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
5 Reps
2 Reps
1 Reps
1 Reps
8 Reps
20%
30%
50%
70%
80%
90%
70%
2
Upright Row (Barbell)
2 Sets
15 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@8
4
Dip (Weighted)
2 Sets
10 Reps
@8
5
Hanging Leg Raise
2 Sets
18 Reps
@8
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
4 Reps
1 Reps
1 Reps
1 Reps
6 Reps
20%
30%
50%
70%
80%
90%
95%
80%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
5 Reps
2 Reps
1 Reps
5 Reps
20%
30%
50%
70%
80%
80%
3
Leg Extension
2 Sets
15 Reps
@8
4
Deadlift (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@7
@7.5
WHAT PEOPLE ARE SAYING(1 rating)
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5.00 / 5
Sanghyo G.Age 21, Man
a year ago
As expected strength gains
As expected muscle gains
No modifications
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