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Powerbuild

by Noah M.

Program Description

Size and strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 19, 2024 08:49
  • Last Edited
    Jun 18, 2025 11:50

Summary

**Powerbuild** is a dynamic 6-week program designed to maximize your strength and muscle gains through a balanced approach to training. With a commitment of just 7 days a week, you'll engage in targeted workouts focusing on different muscle groups, including chest, back, arms, and core. Each session combines compound and isolation exercises, ensuring you build both size and strength effectively. Equip yourself with a full gym and get ready to transform your physique with this comprehensive program!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Forearms Curl
10
5 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Forearms Curl
10
5 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Forearms Curl
10
5 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Forearms Curl
10
5 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Forearms Curl
10
5 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Forearms Curl
10
5 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 10
3
Ez Bar Skull Crusher
3
3-7 reps
RPE 10
4
Ez Bar Skull Crusher
3
10-15 reps
RPE 10
5
Chest Press (Machine)
3
2-6 reps
RPE 10
6
Chest Press (Machine)
3
9-15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
4-10 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
9
Pec Deck (Machine)
2
8-15 reps
RPE 7
10
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1-999 reps
RPE 10
2
Wide Grip Pull-Up
3
1-999 reps
RPE 10
3
Underhand Lat Pulldown
4
4-7 reps
RPE 10
4
Underhand Lat Pulldown
3
12-20 reps
RPE 10
5
Lat Pulldown (Close Grip)
3
4-7 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 10
7
Low Row
3
5-7 reps
RPE 10
8
Low Row
3
12-15 reps
RPE 10
9
Bicep Curl (EZ Bar)
3
4-8 reps
RPE 10
10
Bicep Curl (Barbell)
3
12-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
12
Shrug (Dumbbell)
4
10 reps
RPE 10
13
Leg Raise (Captain's Chair)
3
15 reps
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
4-7 reps
RPE 10
2
Overhead Press (Machine)
3
10-15 reps
RPE 10
3
Hack Squat
3
10 reps
RPE 8.5
4
Lateral Raise (Cable)
5
12 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Face Pull
4
10 reps
RPE 8.5
7
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
8
Front Raise
4
10 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
8 reps
RPE 9.5
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher
3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Press (Machine)
3 Sets
2-6 Reps
@10
6
Chest Press (Machine)
3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 2
1
Pull-Up (Bodyweight)
3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up
3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown
4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown
3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@10
7
Low Row
3 Sets
5-7 Reps
@10
8
Low Row
3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)
3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)
3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
12
Shrug (Dumbbell)
4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6.5
Day 3
1
Overhead Press (Machine)
3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)
3 Sets
10-15 Reps
@10
3
Hack Squat
3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)
5 Sets
12 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Face Pull
4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
8
Front Raise
4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@9.5
Day 4
1
Forearms Curl
10 Sets
5 Reps
@6.5
2
Leg Raise (Captain's Chair)
4 Sets
8 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
3-6 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
10-20 Reps
@10
3
Ez Bar Skull Crusher
3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher
3 Sets
10-15 Reps
@10
5
Chest Press (Machine)
3 Sets
2-6 Reps
@10
6
Chest Press (Machine)
3 Sets
9-15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
4-10 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
9
Pec Deck (Machine)
2 Sets
8-15 Reps
@7
10
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 6
1
Pull-Up (Bodyweight)
3 Sets
1-999 Reps
@10
2
Wide Grip Pull-Up
3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown
4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown
3 Sets
12-20 Reps
@10
5
Lat Pulldown (Close Grip)
3 Sets
4-7 Reps
@10
6
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@10
7
Low Row
3 Sets
5-7 Reps
@10
8
Low Row
3 Sets
12-15 Reps
@10
9
Bicep Curl (EZ Bar)
3 Sets
4-8 Reps
@10
10
Bicep Curl (Barbell)
3 Sets
12-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
12
Shrug (Dumbbell)
4 Sets
10 Reps
@10
13
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6.5
Day 7
1
Overhead Press (Machine)
3 Sets
4-7 Reps
@10
2
Overhead Press (Machine)
3 Sets
10-15 Reps
@10
3
Hack Squat
3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)
5 Sets
12 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Face Pull
4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
8
Front Raise
4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
8 Reps
@9.5