Program Description
This program is gonna get you STRONK
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout80 minutes
- CreatedFeb 28, 2024 01:54
- Last EditedJun 21, 2025 12:21

Summary
Unlock your strength potential with PROJECT POWERBUILDING, a dynamic 10-week program designed for serious lifters. Train five days a week with a balanced mix of compound and isolation movements, targeting all major muscle groups to build both power and muscle mass. Each session incorporates progressive overload principles, ensuring you continually challenge yourself and achieve tangible results. Get ready to elevate your performance and transform your physique with a structured approach that fits seamlessly into your gym routine!
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)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Dumbbell Row
3
6-8 reps
RPE 8
6A
Tricep Extension (Cable)
4
8-12 reps
RPE 8
6B
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 9
RPE 7
2
Squat (Paused)
2
3 reps
RPE 7
3
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 8
6
Leg Curl
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Chest Supported Row (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Dumbbell Row
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
3
6 reps
RPE 7
5A
Bicep Curl (Barbell)
4
6 reps
RPE 8
5B
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 8
RPE 7
2
Deadlift (Paused)
2
3 reps
RPE 7
3
Pendlay Row
3
6 reps
RPE 8
4
Hack Squat
2
1
5 reps
5 reps
RPE 7
RPE 8
5
Leg Curl
2
1
15 reps
15 reps
RPE 7
RPE 8
6
Leg Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Assisted)
3
AMRAP
RPE 8
3
Dumbbell Bench Pullover
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8
RPE 9
5A
Bicep Curl (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 9
5B
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)1 Set
3 Sets
3 Reps
6 Reps
@8
@7
2
Lat Pulldown2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Incline Bench Press (Dumbbell)3 Sets
6 Reps
@7.5
4
Lateral Raise (Dumbbell)2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Dumbbell Row3 Sets
6-8 Reps
@8
6A
Tricep Extension (Cable)4 Sets
8-12 Reps
@8
6B
Incline Curl (Dumbbell)4 Sets
8-12 Reps
@8
Day 2
1
Squat (Barbell)1 Set
2 Sets
2 Reps
4 Reps
@9
@7
2
Squat (Paused)2 Sets
3 Reps
@7
3
Seated Calf Raise2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Romanian Deadlift (Barbell)3 Sets
5 Reps
@7
5
Leg Extension3 Sets
8 Reps
@8
6
Leg Curl2 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)2 Sets
2 Sets
1 Reps
4 Reps
@8
@7
2
Deadlift (Paused)2 Sets
3 Reps
@7
3
Pendlay Row3 Sets
6 Reps
@8
4
Hack Squat2 Sets
1 Set
5 Reps
5 Reps
@7
@8
5
Leg Curl2 Sets
1 Set
15 Reps
15 Reps
@7
@8
6
Leg Extension3 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)1 Set
2 Sets
5 Reps
8 Reps
@7
@7
2
Pull-Up (Assisted)3 Sets
AMRAP
@8
3
Dumbbell Bench Pullover2 Sets
1 Set
12 Reps
12 Reps
@7
@8
4
Reverse Pec Deck2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5A
Bicep Curl (Cable)3 Sets
1 Set
8 Reps
8 Reps
@8
@9
5B
V-Handle Tricep Pushdown (Cable)3 Sets
1 Set
12 Reps
12 Reps
@8
@9
Day 3
1
Larsen Press (Barbell)4 Sets
6 Reps
@8
2
Chest Supported Row (Machine)2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pec Deck (Machine)2 Sets
1 Set
15 Reps
15 Reps
@8
@9
4
Shoulder Press (Machine)3 Sets
6 Reps
@7
5A
Bicep Curl (Barbell)4 Sets
6 Reps
@8
5B
Skull Crusher4 Sets
8 Reps
@8