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Powerbuilding V1

by Kevin B.
76 athletes joined

Program Description

Powerbuilding V1 Increase size & strength using both powerlifting and bodybuilding techniques. 12 week program with 5 Strength training days and 1 cardio/calves day.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 09, 2024 08:49
  • Last Edited
    Jun 18, 2025 07:52

Summary

Unlock your strength potential with Powerbuilding V1, a comprehensive 12-week program designed to blend powerlifting and bodybuilding principles. Training six days a week, you'll focus on heavy compound lifts and hypertrophy exercises to build muscle and increase strength. Each session is strategically structured, featuring targeted workouts like barbell squats and leg presses that challenge your limits and promote growth. Perfect for those ready to elevate their training and achieve impressive results!
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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
Squat (Barbell)
1
10+ reps
RPE 9
2
Squat (Barbell)
3
6 reps
70%
3
Single Leg Press
3
10-15 reps
RPE 7
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
3
15-20 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8+ reps
RPE 9
2
Squat (Barbell)
3
5 reps
75%
3
Single Leg Press
3
10-15 reps
RPE 7
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
3
15-20 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6+ reps
RPE 9
2
Squat (Barbell)
3
4 reps
80%
3
Single Leg Press
3
10-15 reps
RPE 7
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
3
15-20 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4+ reps
RPE 9
2
Squat (Barbell)
3
3 reps
85%
3
Hack Squat
3
6-10 reps
RPE 7
4
Leg Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2+ reps
RPE 9
2
Squat (Barbell)
4
2 reps
85%
3
Hack Squat
3
6-10 reps
RPE 7
4
Leg Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
65%
70%
2
Hack Squat
3
10 reps
RPE 6
3
Leg Curl
3
10-15 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6+ reps
RPE 9
2
Squat (Barbell)
5
3 reps
85%
3
Single Leg Press
3
10-15 reps
RPE 8
4
Lying Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
3
15-20 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4+ reps
RPE 9
2
Squat (Barbell)
5
2 reps
85%
3
Single Leg Press
3
10-15 reps
RPE 8
4
Lying Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
3
15-20 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2+ reps
RPE 9
2
Squat (Barbell)
5
1 reps
85%
3
Single Leg Press
3
10-15 reps
RPE 8
4
Lying Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
3
15-20 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5+ reps
RPE 9
2
Squat (Barbell)
3
2 reps
90%
3
Hack Squat
3
6-10 reps
RPE 8
4
Lying Leg Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3+ reps
RPE 9
2
Squat (Barbell)
3
1 reps
90%
3
Hack Squat
3
6-10 reps
RPE 8
4
Lying Leg Curl
3
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1+ reps
RPE 10
2
Hack Squat
3
10 reps
RPE 7
3
Lying Leg Curl
3
10-15 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Seated Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
10+ reps
RPE 9
2
Overhead Press (Barbell)
3
6 reps
65%
3
Bench Press (Close Grip)
4
10 reps
55%
4
Incline Bench Press (Barbell)
3
10-15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
7
Pec Deck (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
8+ reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
70%
3
Bench Press (Close Grip)
4
8 reps
60%
4
Incline Bench Press (Barbell)
3
10-15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
7
Pec Deck (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6+ reps
RPE 9
2
Overhead Press (Barbell)
3
4 reps
75%
3
Bench Press (Close Grip)
5
6 reps
65%
4
Incline Bench Press (Barbell)
3
10-15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
7
Pec Deck (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4+ reps
RPE 9
2
Overhead Press (Barbell)
3
3 reps
80%
3
Dip (Weighted)
4
6-10 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
7
Chest Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2+ reps
RPE 9
2
Overhead Press (Barbell)
4
2 reps
80%
3
Dip (Weighted)
4
6-10 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
7
Chest Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 7
2
Dip (Weighted)
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Chest Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6+ reps
RPE 9
2
Overhead Press (Barbell)
5
3 reps
85%
3
Bench Press (Close Grip)
5
6 reps
70%
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8.5
5
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 8
6
Front Raise
3
15-20 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4+ reps
RPE 9
2
Overhead Press (Barbell)
5
2 reps
85%
3
Bench Press (Close Grip)
5
5 reps
75%
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8.5
5
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 8
6
Front Raise
3
15-20 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2+ reps
RPE 9
2
Overhead Press (Barbell)
5
1 reps
85%
3
Bench Press (Close Grip)
4
4 reps
80%
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8.5
5
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 8
6
Front Raise
3
15-20 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5+ reps
RPE 9
2
Overhead Press (Barbell)
3
2 reps
90%
3
Dip (Weighted)
4
6-10 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8.5
5
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3+ reps
RPE 9
2
Overhead Press (Barbell)
3
1 reps
90%
3
Dip (Weighted)
4
6-10 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8.5
5
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1+ reps
RPE 9
2
Overhead Press (Barbell)
3
8 reps
65%
3
Dip (Weighted)
3
6-10 reps
RPE 8
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8.5
5
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
4
8 reps
60%
2
Pull-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
15-20 reps
RPE 8
5
Hammer Curl
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
5
8 reps
60%
2
Pull-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
15-20 reps
RPE 8
5
Hammer Curl
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
60%
2
Pull-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
15-20 reps
RPE 8
5
Hammer Curl
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
60%
2
Chin-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5
6
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10+ reps
RPE 9.5
2
Chin-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5
6
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
65%
70%
75%
80%
2
Chin-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8.5
6
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
4 reps
75%
80%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
15-20 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8.5
6
Reverse Pec Deck
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
3 reps
1 reps
5 reps
3 reps
1 reps
75%
77%
80%
77%
80%
82%
80%
82%
85%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
15-20 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8.5
6
Reverse Pec Deck
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
70%
75%
80%
85%
90%
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
15-20 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8.5
6
Reverse Pec Deck
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Chin-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5
5
Hammer Curl
3
10-15 reps
RPE 8.5
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Chin-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5
5
Hammer Curl
3
10-15 reps
RPE 8.5
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Chin-Up (Weighted)
4
6-10 reps
RPE 8.5
3
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8.5
5
Hammer Curl
3
10-15 reps
RPE 8.5
6
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Bodyweight)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
10+ reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
70%
3
Squat (Barbell)
4
10 reps
50%
4
Bulgarian Split Squat (Barbell)
3
10-15 reps
RPE 7
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
8+ reps
RPE 9
2
Front Squat (Barbell)
3
5 reps
75%
3
Squat (Barbell)
4
8 reps
60%
4
Bulgarian Split Squat (Barbell)
3
10-15 reps
RPE 7
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6+ reps
RPE 9
2
Front Squat (Barbell)
3
4 reps
80%
3
Squat (Barbell)
4
6 reps
70%
4
Bulgarian Split Squat (Barbell)
3
10-15 reps
RPE 7
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
4+ reps
RPE 9
2
Front Squat (Barbell)
3
3 reps
85%
3
Squat (Barbell)
5
4 reps
75%
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 7
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2+ reps
RPE 9
2
Front Squat (Barbell)
4
2 reps
85%
3
Squat (Barbell)
7
2 reps
80%
4
Bulgarian Split Squat (Barbell)
3
6-10 reps
RPE 7
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
65%
70%
2
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
55%
60%
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 6
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
70%
2
Tempo Squat (Barbell)
1
6+ reps
RPE 8
3A
Squat (Barbell)
3
5 reps
70%
3B
Vertical Jump
3
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
75%
2
Tempo Squat (Barbell)
1
4+ reps
RPE 8
3A
Squat (Barbell)
3
5 reps
72%
3B
Vertical Jump
3
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4 reps
80%
2
Tempo Squat (Barbell)
1
4+ reps
RPE 8
3A
Squat (Barbell)
3
5 reps
75%
3B
Vertical Jump
3
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
3 reps
85%
2
Tempo Squat (Barbell)
1
5+ reps
RPE 8
3A
Squat (Barbell)
3
5 reps
75%
3B
Vertical Jump
3
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
7
2 reps
85%
2
Tempo Squat (Barbell)
1
3+ reps
RPE 8
3A
Squat (Barbell)
3
5 reps
70%
3B
Vertical Jump
3
5 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1+ reps
RPE 10
2A
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
50%
55%
60%
2B
Wall Sit
3
1 mins
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-15 reps
RPE 8
2
Bench Press (Barbell)
1
10+ reps
RPE 9
3
Bench Press (Barbell)
3
6 reps
65%
4
Dumbbell Row
3
15-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8.5
6
Skull Crusher
3
15-20 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-15 reps
RPE 8
2
Bench Press (Barbell)
1
8+ reps
RPE 9
3
Bench Press (Barbell)
3
5 reps
70%
4
Dumbbell Row
3
15-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8.5
6
Skull Crusher
3
15-20 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-15 reps
RPE 8
2
Bench Press (Barbell)
1
6+ reps
RPE 9
3
Bench Press (Barbell)
3
4 reps
75%
4
Dumbbell Row
3
15-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8.5
6
Skull Crusher
3
15-20 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Barbell)
1
4+ reps
RPE 9
3
Bench Press (Barbell)
3
3 reps
80%
4
Dumbbell Row
3
10-15 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 8
7
Incline Curl (Dumbbell)
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Barbell)
1
2+ reps
RPE 9
3
Bench Press (Barbell)
4
2 reps
80%
4
Dumbbell Row
3
10-15 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 8
7
Incline Curl (Dumbbell)
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
2
Bench Press (Barbell)
1
1+ reps
RPE 9
3
Dumbbell Row
3
10-15 reps
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
5
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 8
6
Incline Curl (Dumbbell)
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1+ reps
85%
2
Power Snatch
5
5
5 reps
3 reps
55%
75%
3
Bench Press (Barbell)
1
6+ reps
RPE 9
4
Bench Press (Barbell)
5
3 reps
85%
5
Chest Supported Row (Dumbbell)
3
15-20 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8.5
7
Skull Crusher
3
15-20 reps
RPE 8.5
8
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
8
1 reps
60%
2
Bench Press (Barbell)
1
4+ reps
RPE 9
3
Bench Press (Barbell)
5
2 reps
85%
4
Chest Supported Row (Dumbbell)
3
15-20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8.5
6
Skull Crusher
3
15-20 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1 reps
85%
2
Bench Press (Barbell)
1
2+ reps
RPE 9
3
Bench Press (Barbell)
5
1 reps
85%
4
Chest Supported Row (Dumbbell)
3
15-20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8.5
6
Skull Crusher
3
15-20 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1 reps
85%
2
Bench Press (Barbell)
1
5+ reps
RPE 9
3
Bench Press (Barbell)
3
2 reps
90%
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Skull Crusher
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
1 reps
85%
2
Bench Press (Barbell)
1
3+ reps
RPE 9
3
Bench Press (Barbell)
3
1 reps
90%
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Skull Crusher
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1 reps
85%
2
Bench Press (Barbell)
1
1+ reps
RPE 9
3
Bench Press (Barbell)
3
8 reps
65%
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
5
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
6
Skull Crusher
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
10+ Reps
@9
2
Squat (Barbell)
3 Sets
6 Reps
70%
3
Single Leg Press
3 Sets
10-15 Reps
@7
4
Leg Curl
3 Sets
15-20 Reps
@8
5
Leg Extension
3 Sets
15-20 Reps
@8
6
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 5
1
Front Squat (Barbell)
1 Set
10+ Reps
@9
2
Front Squat (Barbell)
3 Sets
6 Reps
70%
3
Squat (Barbell)
4 Sets
10 Reps
50%
4
Bulgarian Split Squat (Barbell)
3 Sets
10-15 Reps
@7
5
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 2
1
Overhead Press (Barbell)
1 Set
10+ Reps
@9
2
Overhead Press (Barbell)
3 Sets
6 Reps
65%
3
Bench Press (Close Grip)
4 Sets
10 Reps
55%
4
Incline Bench Press (Barbell)
3 Sets
10-15 Reps
@8
5
One Arm Lateral Raise (Cable)
3 Sets
15-20 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@8
7
Pec Deck (Machine)
3 Sets
15-20 Reps
@8
Day 3
1
Tempo Deadlift
4 Sets
8 Reps
60%
2
Pull-Up (Weighted)
4 Sets
6-10 Reps
@8.5
3
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
3 Sets
15-20 Reps
@8
5
Hammer Curl
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 6
1
Romanian Deadlift (Barbell)
4 Sets
10-15 Reps
@8
2
Bench Press (Barbell)
1 Set
10+ Reps
@9
3
Bench Press (Barbell)
3 Sets
6 Reps
65%
4
Dumbbell Row
3 Sets
15-20 Reps
@8.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@8.5
6
Skull Crusher
3 Sets
15-20 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@8.5
Day 4
1
Standing Calf Raise
3 Sets
15-20 Reps
@8.5