Program Description
18 week powerbuilding style program with a 10 week strength block including a max test day on week 10 and an 8 week hypertrophy block. If you're unsure of your 1RM on Squat, Bench, Deadlift here is a calculator: https://strengthlevel.com/one-rep-max-calculator 5 working days with 2 rest days (suggested structure: Mon, Tues, Wed, Fri, Sat). Use sleeves, wrist wraps and belts as needed aim to use straps only during the hypertrophy block. Make sure you sleep well, eat lots, be true to the percentages, stick to the rest times and push yourself.
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedAug 11, 2025 07:45
- Last EditedAug 15, 2025 01:57
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
-
2
Bench Press (Barbell)
6
6 reps
-
3
Push Press (Barbell)
4
8 reps
-
4
Platz Squat
4
12 reps
-
5
Bench Press (Dumbbell)
5
10 reps
-
6
Decline Sit Up (Weighted)
10
10 reps
-
7
1km Row
1
8-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
-
2
Bench Press (Barbell)
6
6 reps
-
3
Push Press (Barbell)
4
8 reps
-
4
Platz Squat
4
12 reps
-
5
Bench Press (Dumbbell)
5
10 reps
-
6
Decline Sit Up (Weighted)
10
10 reps
-
7
1km Row
1
8-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
-
2
Bench Press (Barbell)
6
6 reps
-
3
Push Press (Barbell)
4
8 reps
-
4
Platz Squat
4
12 reps
-
5
Bench Press (Dumbbell)
5
10 reps
-
6
Decline Sit Up (Weighted)
10
10 reps
-
7
1km Row
1
8-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Push Press (Barbell)
4
8 reps
-
4
Platz Squat
4
12 reps
-
5
Bench Press (Dumbbell)
5
10 reps
-
6
Decline Sit Up (Weighted)
10
10 reps
-
7
1km Row
1
8-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Push Press (Barbell)
4
8 reps
-
4
Platz Squat
4
12 reps
-
5
Bench Press (Dumbbell)
5
10 reps
-
6
Decline Sit Up (Weighted)
10
10 reps
-
7
1km Row
1
8-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Push Press (Barbell)
4
8 reps
-
4
Platz Squat
4
12 reps
-
5
Bench Press (Dumbbell)
5
10 reps
-
6
Decline Sit Up (Weighted)
10
10 reps
-
7
1km Row
1
8-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
3 reps
-
3
Push Press (Barbell)
4
8 reps
-
4
Platz Squat
4
12 reps
-
5
Bench Press (Dumbbell)
5
10 reps
-
6
Decline Sit Up (Weighted)
10
10 reps
-
7
1km Row
1
8-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
-
2
Bench Press (Barbell)
5
1 reps
-
3
Push Press (Barbell)
4
8 reps
-
4
Platz Squat
4
12 reps
-
5
Bench Press (Dumbbell)
5
10 reps
-
6
Decline Sit Up (Weighted)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Barbell)
3
1 reps
-
3
Push Press (Barbell)
4
8 reps
-
4
Platz Squat
4
12 reps
-
5
Bench Press (Dumbbell)
5
10 reps
-
6
Decline Sit Up (Weighted)
10
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
-
2
Bench Press (Paused)
1
1 reps
-
3
Deadlift (Barbell)
1
1 reps
-
4
Decline Sit Up (Weighted)
10
10 reps
-
5
1km Row
1
8-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Bench Press (Dumbbell)
5
10 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
7
Decline Sit Up (Weighted)
10
10 reps
-
8
1km Row
1
8-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Bench Press (Dumbbell)
5
10 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
7
Decline Sit Up (Weighted)
10
10 reps
-
8
1km Row
1
8-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Bench Press (Dumbbell)
5
10 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
7
Decline Sit Up (Weighted)
10
10 reps
-
8
1km Row
1
8-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Dumbbell)
5
10 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
7
Decline Sit Up (Weighted)
10
10 reps
-
8
1km Row
1
8-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Dumbbell)
5
10 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
7
Decline Sit Up (Weighted)
10
10 reps
-
8
1km Row
1
8-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Bench Press (Dumbbell)
5
10 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
7
Decline Sit Up (Weighted)
10
10 reps
-
8
1km Row
1
8-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Bench Press (Dumbbell)
5
10 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
7
Decline Sit Up (Weighted)
10
10 reps
-
8
1km Row
1
8-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3
Bench Press (Dumbbell)
5
10 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
7
Decline Sit Up (Weighted)
10
10 reps
-
8
1km Row
1
8-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Scrape The Rack JM Press
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Scrape The Rack JM Press
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Scrape The Rack JM Press
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Scrape The Rack JM Press
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Scrape The Rack JM Press
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Scrape The Rack JM Press
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Scrape The Rack JM Press
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Scrape The Rack JM Press
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Scrape The Rack JM Press
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Scrape The Rack JM Press
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6A
Incline Front Raise
4
12 reps
-
6B
Lateral Raise (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Back Extension (Weighted)
5
10 reps
-
3
Lying Leg Curl
5
10 reps
-
4A
Pull-Up (Weighted)
5
10 reps
-
4B
Hanging Leg Raise
5
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
5
10 reps
-
7
Preacher Curl (EZ Bar)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Back Extension (Weighted)
5
10 reps
-
3
Lying Leg Curl
5
10 reps
-
4A
Pull-Up (Weighted)
5
10 reps
-
4B
Hanging Leg Raise
5
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
5
10 reps
-
7
Preacher Curl (EZ Bar)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Back Extension (Weighted)
5
10 reps
-
3
Lying Leg Curl
5
10 reps
-
4A
Pull-Up (Weighted)
5
10 reps
-
4B
Hanging Leg Raise
5
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
5
10 reps
-
7
Preacher Curl (EZ Bar)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Back Extension (Weighted)
5
10 reps
-
3
Lying Leg Curl
5
10 reps
-
4A
Pull-Up (Weighted)
5
10 reps
-
4B
Hanging Leg Raise
5
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
5
10 reps
-
7
Preacher Curl (EZ Bar)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Back Extension (Weighted)
5
10 reps
-
3
Lying Leg Curl
5
10 reps
-
4A
Pull-Up (Weighted)
5
10 reps
-
4B
Hanging Leg Raise
5
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
5
10 reps
-
7
Preacher Curl (EZ Bar)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Back Extension (Weighted)
5
10 reps
-
3
Lying Leg Curl
5
10 reps
-
4A
Pull-Up (Weighted)
5
10 reps
-
4B
Hanging Leg Raise
5
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
5
10 reps
-
7
Preacher Curl (EZ Bar)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Back Extension (Weighted)
5
10 reps
-
3
Lying Leg Curl
5
10 reps
-
4A
Pull-Up (Weighted)
5
10 reps
-
4B
Hanging Leg Raise
5
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
5
10 reps
-
7
Preacher Curl (EZ Bar)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
-
2
Back Extension (Weighted)
5
10 reps
-
3
Lying Leg Curl
5
10 reps
-
4A
Pull-Up (Weighted)
5
10 reps
-
4B
Hanging Leg Raise
5
10 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Pullover (Dumbbell)
5
10 reps
-
7
Preacher Curl (EZ Bar)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6 reps
-
2
Safety Bar Squat
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Preacher Curl (EZ Bar)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6 reps
-
2
Safety Bar Squat
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Preacher Curl (EZ Bar)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6 reps
-
2
Safety Bar Squat
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Preacher Curl (EZ Bar)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Safety Bar Squat
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Preacher Curl (EZ Bar)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Safety Bar Squat
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Preacher Curl (EZ Bar)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Safety Bar Squat
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Preacher Curl (EZ Bar)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Safety Bar Squat
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Preacher Curl (EZ Bar)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Safety Bar Squat
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Preacher Curl (EZ Bar)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
-
2
Safety Bar Squat
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Preacher Curl (EZ Bar)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Safety Bar Squat
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Back Extension (Weighted)
4
8 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Preacher Curl (EZ Bar)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3A
Incline Bench Press (Dumbbell)
5
10 reps
-
3B
Incline Front Raise
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Decline Sit Up (Weighted)
10
10 reps
-
8
1km Row
1
8-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3A
Incline Bench Press (Dumbbell)
5
10 reps
-
3B
Incline Front Raise
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Decline Sit Up (Weighted)
10
10 reps
-
8
1km Row
1
8-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Bench Press (Barbell)
5
10 reps
-
3A
Incline Bench Press (Dumbbell)
5
10 reps
-
3B
Incline Front Raise
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Decline Sit Up (Weighted)
10
10 reps
-
8
1km Row
1
8-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3A
Incline Bench Press (Dumbbell)
5
10 reps
-
3B
Incline Front Raise
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Decline Sit Up (Weighted)
10
10 reps
-
8
1km Row
1
8-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3A
Incline Bench Press (Dumbbell)
5
10 reps
-
3B
Incline Front Raise
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Decline Sit Up (Weighted)
10
10 reps
-
8
1km Row
1
8-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3A
Incline Bench Press (Dumbbell)
5
10 reps
-
3B
Incline Front Raise
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Decline Sit Up (Weighted)
10
10 reps
-
8
1km Row
1
8-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3A
Incline Bench Press (Dumbbell)
5
10 reps
-
3B
Incline Front Raise
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Decline Sit Up (Weighted)
10
10 reps
-
8
1km Row
1
8-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Bench Press (Barbell)
4
6 reps
-
3A
Incline Bench Press (Dumbbell)
5
10 reps
-
3B
Incline Front Raise
4
12 reps
-
4
Chest Fly (Cable)
5
10 reps
-
5
Overhead Tricep Extension (Cable)
5
10 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
Decline Sit Up (Weighted)
10
10 reps
-
8
1km Row
1
8-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
-
2
Bench Press (Close Grip)
5
10 reps
-
3
Incline Bench Press (Dumbbell)
5
10 reps
-
4
Dip (Weighted)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
1km Row
1
8-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
-
2
Bench Press (Close Grip)
5
10 reps
-
3
Incline Bench Press (Dumbbell)
5
10 reps
-
4
Dip (Weighted)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
1km Row
1
8-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
-
2
Bench Press (Close Grip)
5
10 reps
-
3
Incline Bench Press (Dumbbell)
5
10 reps
-
4
Dip (Weighted)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
1km Row
1
8-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
-
2
Bench Press (Close Grip)
5
10 reps
-
3
Incline Bench Press (Dumbbell)
5
10 reps
-
4
Dip (Weighted)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
1km Row
1
8-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
-
2
Bench Press (Close Grip)
5
10 reps
-
3
Incline Bench Press (Dumbbell)
5
10 reps
-
4
Dip (Weighted)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
1km Row
1
8-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
-
2
Bench Press (Close Grip)
5
10 reps
-
3
Incline Bench Press (Dumbbell)
5
10 reps
-
4
Dip (Weighted)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
1km Row
1
8-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
-
2
Bench Press (Close Grip)
5
10 reps
-
3
Incline Bench Press (Dumbbell)
5
10 reps
-
4
Dip (Weighted)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
7
1km Row
1
8-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
1 reps
-
2
Bench Press (Close Grip)
5
10 reps
-
3
Incline Bench Press (Dumbbell)
5
10 reps
-
4
Dip (Weighted)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1 reps
-
2
Bench Press (Close Grip)
5
10 reps
-
3
Incline Bench Press (Dumbbell)
5
10 reps
-
4
Dip (Weighted)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
-
2
Bench Press (Close Grip)
5
10 reps
-
3
Incline Bench Press (Dumbbell)
5
10 reps
-
4
Dip (Weighted)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Lateral Raise (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
-
2
Squat (Barbell)
5
10 reps
-
3
Scrape The Rack JM Press
5
10 reps
-
4
Platz Squat
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
6
Sissy Squat
10
10 reps
-
7
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
-
2
Squat (Barbell)
5
10 reps
-
3
Scrape The Rack JM Press
5
10 reps
-
4
Platz Squat
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
6
Sissy Squat
10
10 reps
-
7
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
-
2
Squat (Barbell)
5
10 reps
-
3
Scrape The Rack JM Press
5
10 reps
-
4
Platz Squat
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
6
Sissy Squat
10
10 reps
-
7
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Scrape The Rack JM Press
5
10 reps
-
4
Platz Squat
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
6
Sissy Squat
10
10 reps
-
7
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Scrape The Rack JM Press
5
10 reps
-
4
Platz Squat
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
6
Sissy Squat
10
10 reps
-
7
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Squat (Barbell)
4
8 reps
-
3
Scrape The Rack JM Press
5
10 reps
-
4
Platz Squat
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
6
Sissy Squat
10
10 reps
-
7
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Scrape The Rack JM Press
5
10 reps
-
4
Platz Squat
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
6
Sissy Squat
10
10 reps
-
7
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Scrape The Rack JM Press
5
10 reps
-
4
Platz Squat
5
10 reps
-
5
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
6
Sissy Squat
10
10 reps
-
7
Overhead Tricep Extension (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Hack Squat
5
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Lying Leg Curl
5
10 reps
-
6
Seated Row (Cable)
5
10 reps
-
7
Hammer Curl (Dumbbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6 reps
-
2
Squat (Barbell)
6
6 reps
-
3
Hack Squat
5
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Lying Leg Curl
5
10 reps
-
6
Seated Row (Cable)
5
10 reps
-
7
Hammer Curl (Dumbbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Hack Squat
5
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Lying Leg Curl
5
10 reps
-
6
Seated Row (Cable)
5
10 reps
-
7
Hammer Curl (Dumbbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Hack Squat
5
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Lying Leg Curl
5
10 reps
-
6
Seated Row (Cable)
5
10 reps
-
7
Hammer Curl (Dumbbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Hack Squat
5
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Lying Leg Curl
5
10 reps
-
6
Seated Row (Cable)
5
10 reps
-
7
Hammer Curl (Dumbbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Hack Squat
5
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Lying Leg Curl
5
10 reps
-
6
Seated Row (Cable)
5
10 reps
-
7
Hammer Curl (Dumbbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Hack Squat
5
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Lying Leg Curl
5
10 reps
-
6
Seated Row (Cable)
5
10 reps
-
7
Hammer Curl (Dumbbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
-
2
Squat (Barbell)
5
1 reps
-
3
Hack Squat
5
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Lying Leg Curl
5
10 reps
-
6
Seated Row (Cable)
5
10 reps
-
7
Hammer Curl (Dumbbell)
5
10 reps
-
8
1km Row
1
8-10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
-
2
Squat (Barbell)
3
1 reps
-
3
Hack Squat
5
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Lying Leg Curl
5
10 reps
-
6
Seated Row (Cable)
5
10 reps
-
7
Hammer Curl (Dumbbell)
5
10 reps
-
8
1km Row
1
8-10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Squat (Barbell)
3
3 reps
-
3
Hack Squat
5
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Lying Leg Curl
5
10 reps
-
6
Seated Row (Cable)
5
10 reps
-
7
Hammer Curl (Dumbbell)
5
10 reps
-
8
1km Row
1
8-10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Lying Leg Curl
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Lat Pulldown
5
10 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Pullover (Dumbbell)
5
10 reps
-
7
Preacher Curl (Barbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Lying Leg Curl
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Lat Pulldown
5
10 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Pullover (Dumbbell)
5
10 reps
-
7
Preacher Curl (Barbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Lying Leg Curl
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Lat Pulldown
5
10 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Pullover (Dumbbell)
5
10 reps
-
7
Preacher Curl (Barbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lying Leg Curl
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Lat Pulldown
5
10 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Pullover (Dumbbell)
5
10 reps
-
7
Preacher Curl (Barbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lying Leg Curl
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Lat Pulldown
5
10 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Pullover (Dumbbell)
5
10 reps
-
7
Preacher Curl (Barbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Lying Leg Curl
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Lat Pulldown
5
10 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Pullover (Dumbbell)
5
10 reps
-
7
Preacher Curl (Barbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lying Leg Curl
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Lat Pulldown
5
10 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Pullover (Dumbbell)
5
10 reps
-
7
Preacher Curl (Barbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lying Leg Curl
5
10 reps
-
3
Pendlay Row
5
10 reps
-
4
Lat Pulldown
5
10 reps
-
5
Upright Row (Barbell)
4
12 reps
-
6
Pullover (Dumbbell)
5
10 reps
-
7
Preacher Curl (Barbell)
5
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)6 Sets
6 Reps
-
2
Bench Press (Barbell)6 Sets
6 Reps
-
3
Push Press (Barbell)4 Sets
8 Reps
-
4
Platz Squat4 Sets
12 Reps
-
5
Bench Press (Dumbbell)5 Sets
10 Reps
-
6
Decline Sit Up (Weighted)10 Sets
10 Reps
-
7
1km Row1 Set
8-10 mins
-
Day 2
1
Bench Press (Barbell)6 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)5 Sets
10 Reps
-
3
Scrape The Rack JM Press 4 Sets
12 Reps
-
4
Chest Fly (Cable)5 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)5 Sets
10 Reps
-
6A
Incline Front Raise 4 Sets
12 Reps
-
6B
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)6 Sets
6 Reps
-
2
Safety Bar Squat5 Sets
10 Reps
-
3
Pendlay Row5 Sets
10 Reps
-
4
Back Extension (Weighted)4 Sets
8 Reps
-
5
Upright Row (Barbell)4 Sets
12 Reps
-
6
Preacher Curl (EZ Bar)5 Sets
10 Reps
-
Day 4
1
Bench Press (Paused)6 Sets
6 Reps
-
2
Bench Press (Close Grip)5 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)5 Sets
10 Reps
-
4
Dip (Weighted)4 Sets
12 Reps
-
5
Arnold Press4 Sets
12 Reps
-
6
Lateral Raise (Cable)4 Sets
12 Reps
-
7
1km Row1 Set
8-10 mins
-
Day 5
1
Squat (Barbell)6 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)5 Sets
10 Reps
-
3
Hack Squat5 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)4 Sets
12 Reps
-
5
Lying Leg Curl5 Sets
10 Reps
-
6
Seated Row (Cable)5 Sets
10 Reps
-
7
Hammer Curl (Dumbbell)5 Sets
10 Reps
-