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PROJECT POWERBUILDING

by Tyrin B.
12 athletes joined

Program Description

This program is gonna get you STRONK

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 28, 2024 01:54
  • Last Edited
    Jun 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!
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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
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 Pulldown
2 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 Row
3 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 Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Leg Extension
3 Sets
8 Reps
@8
6
Leg Curl
2 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 Row
3 Sets
6 Reps
@8
4
Hack Squat
2 Sets
1 Set
5 Reps
5 Reps
@7
@8
5
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@7
@8
6
Leg Extension
3 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 Pullover
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
4
Reverse Pec Deck
2 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 Crusher
4 Sets
8 Reps
@8