Program Description
Size and strength
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedApr 19, 2024 08:49
- Last EditedJun 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!
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 Crusher3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher3 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-Up3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown3 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 Row3 Sets
5-7 Reps
@10
8
Low Row3 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 Squat3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)5 Sets
12 Reps
@10
5
Leg Extension3 Sets
12 Reps
@10
6
Face Pull4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
@10
8
Front Raise4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)3 Sets
8 Reps
@9.5
Day 4
1
Forearms Curl10 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 Crusher3 Sets
3-7 Reps
@10
4
Ez Bar Skull Crusher3 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-Up3 Sets
1-999 Reps
@10
3
Underhand Lat Pulldown4 Sets
4-7 Reps
@10
4
Underhand Lat Pulldown3 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 Row3 Sets
5-7 Reps
@10
8
Low Row3 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 Squat3 Sets
10 Reps
@8.5
4
Lateral Raise (Cable)5 Sets
12 Reps
@10
5
Leg Extension3 Sets
12 Reps
@10
6
Face Pull4 Sets
10 Reps
@8.5
7
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
@10
8
Front Raise4 Sets
10 Reps
@10
9
Leg Raise (Captain's Chair)3 Sets
8 Reps
@9.5