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Powerlifting and strongman

by SUPLFT
3 athletes joined

Program Description

Contains powerlifting and strongman lifts

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 25, 2024 07:22
  • Last Edited
    Jun 18, 2025 08:46

Summary

Unleash your inner strength with this 10-week Powerlifting and Strongman program designed for serious lifters. Committing to five days a week, you'll tackle a variety of compound lifts and accessory exercises that build raw power and muscle mass. Each session is meticulously crafted to enhance your performance, focusing on key movements like the bench press, deadlift, and more. Get ready to push your limits and achieve new personal records with this structured and challenging training plan!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Pec Deck (Machine)
4
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
1
12 reps
15 reps
RPE 7
RPE 8
5
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 8
6
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
7
Skull Crusher
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
4 reps
3 reps
2 reps
70%
80%
85%
2
Face Pull
2
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
3
2
12 reps
14 reps
RPE 8
RPE 7
4
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 8
RPE 7
5
Bent Over Row (Dumbbell)
2
1
8 reps
10 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
2
2
12 reps
14 reps
RPE 7
RPE 8
8
Bicep Curl (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
3 reps
70%
80%
2
Leg Press (45 Degrees)
3
2
12 reps
10 reps
70%
80%
3
Leg Extension
4
12 reps
RPE 8
4
Leg Curl
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Trap Bar Deadlift
4
10 reps
RPE 8
6
Overhead Press (Machine)
4
12 reps
RPE 8
7
Arnold Press
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2
2
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2
2
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
5
Viking Press
4
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
2
15 reps
12 reps
RPE 8
RPE 7
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Lat Pulldown
4
12 reps
RPE 8
8
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
10 reps
60%
70%
75%
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
60%
70%
75%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Pec Deck (Machine)
4 Sets
10 Reps
@7
4
Bench Press (Dumbbell)
3 Sets
1 Set
12 Reps
15 Reps
@7
@8
5
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
7
Skull Crusher
4 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
4 Reps
3 Reps
2 Reps
70%
80%
85%
2
Face Pull
2 Sets
2 Sets
15 Reps
12 Reps
@7
@8
3
Lat Pulldown
3 Sets
2 Sets
12 Reps
14 Reps
@8
@7
4
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@8
@7
5
Bent Over Row (Dumbbell)
2 Sets
1 Set
8 Reps
10 Reps
@8
@7
6
Bicep Curl (Barbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Cable)
2 Sets
2 Sets
12 Reps
14 Reps
@7
@8
8
Bicep Curl (Machine)
3 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
2 Sets
1 Set
5 Reps
3 Reps
70%
80%
2
Leg Press (45 Degrees)
3 Sets
2 Sets
12 Reps
10 Reps
70%
80%
3
Leg Extension
4 Sets
12 Reps
@8
4
Leg Curl
2 Sets
2 Sets
12 Reps
12 Reps
@7
@8
5
Trap Bar Deadlift
4 Sets
10 Reps
@8
6
Overhead Press (Machine)
4 Sets
12 Reps
@8
7
Arnold Press
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
2
Deadlift (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
3
Squat (Barbell)
2 Sets
2 Sets
AMRAP
AMRAP
80%
90%
4
Farmer's Walk (Weighted)
1 Set
AMRAP
@10
5
Viking Press
4 Sets
AMRAP
@8
Day 5
1
Chest Press (Machine)
4 Sets
12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
3
Face Pull
3 Sets
15 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
15 Reps
12 Reps
@8
@7
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Lat Pulldown
4 Sets
12 Reps
@8
8
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
60%
70%
75%