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BoostcampPNG

Power building

by Saptarshi B.
1 athletes joined

Program Description

Building a functionally strong and asthetic physique. The program specialises in big 3 lifts with sove accessory work and extra arm and rear delt day

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 23, 2024 09:18
  • Last Edited
    Jun 18, 2025 12:46

Summary

Unlock your strength potential with this comprehensive 12-week Power Building program designed for serious lifters. Train five days a week with a focus on both hypertrophy and strength, utilizing a mix of compound lifts and targeted accessory work. Each session is meticulously crafted to enhance muscle growth and improve overall performance, featuring exercises like the Low Bar Squat and Incline Bench Press. Get ready to push your limits and build a powerful physique that turns heads!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6
2
Pull-Up (Band)
2
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6
2
Pull-Up (Band)
2
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
RPE 7
2
Deadlift (Barbell)
2
1
5 reps
1 reps
RPE 7
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
RPE 7
2
Deadlift (Barbell)
2
1
5 reps
1 reps
RPE 7
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
RPE 7
2
Deadlift (Barbell)
2
1
5 reps
1 reps
RPE 7
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
RPE 7
2
Deadlift (Barbell)
2
1
5 reps
1 reps
RPE 7
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
RPE 7
2
Deadlift (Barbell)
2
1
5 reps
1 reps
RPE 7
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
RPE 6
2
Deadlift (Barbell)
1
6 reps
RPE 6
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Deadlift (Barbell)
2
1
5 reps
1 reps
RPE 7
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
RPE 8
2
Deadlift (Barbell)
2
1
3 reps
1 reps
RPE 8
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 8.5
2
Deadlift (Barbell)
2
1
2 reps
1 reps
RPE 8.5
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
RPE 8.5
2
Deadlift (Barbell)
2
1
2 reps
1 reps
RPE 8.5
RPE 9
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
RPE 6
2
Deadlift (Barbell)
1
6 reps
RPE 6
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
3B
Leg Curl
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Decline Crunch
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
12 reps
10 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 8
RPE 8
2A
Push Up
2
10 reps
RPE 9
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3
One Arm Lateral Raise (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 7
4
Lat Pulldown
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
5
Seated Wide-Grip Row (Cable)
1
1
12 reps
10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
15 reps
12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
15 reps
12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 8
3A
Leg Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
3B
Lying Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
1
1
10 reps
8 reps
RPE 8
RPE 8
2
Single Arm Tricep Press down
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Bayesian Curl
1
1
15 reps
12 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
15 reps
12 reps
RPE 8
RPE 8
5A
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5B
Face Pull
2
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
10 Reps
8 Reps
@8
@8
2A
Push Up
2 Sets
10 Reps
@9
2B
Chest Fly (Cable)
2 Sets
12 Reps
@8
3
One Arm Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@8.5
@8.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
Day 2
1
Squat (Low Bar)
3 Sets
6 Reps
@7
2
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
1 Reps
@7
@9
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
3B
Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8.5
@8.5
4
Decline Crunch
3 Sets
30 Reps
@9
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
3A
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@8
3B
Lying Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Reverse Abs Crunch (Bodyweight)
3 Sets
30 Reps
@9
Day 5
1
Alternating Dumbbell Curl
1 Set
1 Set
10 Reps
8 Reps
@8
@8
2
Single Arm Tricep Press down
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Bayesian Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@8
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
12 Reps
@8
@8
5A
Rear Delt Fly (Machine)
2 Sets
12 Reps
@8
5B
Face Pull
2 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Pull-Up (Band)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
15 Reps
@7