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Safety Powerbuilding

by 고양이
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5.0
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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
    Jul 26, 2024 07:52
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ON THE BOOSTCAMP APP FOR FREE
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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
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
4 months ago
As expected strength gains
As expected muscle gains
No modifications
I love you