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Christian's Updated Powerlifting Program

by Christian M.
4.0
(1 rating)

Program Description

The purpose of this program is to help you build up as much strength as possible in 12 weeks

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 24, 2025 07:19
  • Last Edited
    Dec 24, 2025 01:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Hamstrings
12.4%
Quadriceps
12.2%
Front Delts
11.4%
Chest
11.2%
Glutes
10.4%
Upper Back
4.7%
Abs
4.2%
Biceps
3.8%
Middle Delts
3.2%
Lats
3.1%
Lower Back
2.9%
Adductors
2.1%
Calves
1.4%
Forearms
1.4%
Rear Delts
1.1%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
5 reps
70%
2
Squat (Barbell)
3
5 reps
RPE 6-7
3
Bench Press (Barbell)
4
6 reps
65%
4
Deadlift (Barbell)
3
3 reps
55%
5
Leg Press
3
12 reps
RPE 6-7
6
Leg Curl
3
12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
72.5%
2
Squat (Barbell)
3
5 reps
RPE 6.5
3
Bench Press (Barbell)
4
6 reps
67.5%
4
Deadlift (Barbell)
3
3 reps
57.5%
5
Leg Press
3
12 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
75%
2
Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
4
6 reps
70%
4
Deadlift (Barbell)
3
3 reps
60%
5
Leg Press
3
10 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
60%
2
Bench Press (Barbell)
3
3 reps
60%
3
Deadlift (Barbell)
3
3 reps
60%
4
Leg Press
3
6 reps
RPE 6
5
Leg Curl
3
6 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
4
4 reps
75%
3
Bench Press (Barbell)
4
5 reps
RPE 7
4
Deadlift (Barbell)
3
3 reps
RPE 6
5
Leg Press
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
4
4 reps
77.5%
3
Bench Press (Barbell)
4
5 reps
RPE 7
4
Deadlift (Barbell)
3
3 reps
RPE 6
5
Leg Press
3
10 reps
RPE 7
6
Leg Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7.5
2
Squat (Barbell)
4
4 reps
80%
3
Bench Press (Barbell)
4
5 reps
RPE 7.5
4
Deadlift (Barbell)
3
3 reps
RPE 6.5
5
Leg Press
3
10 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
3 reps
78%
3
Bench Press (Barbell)
4
4 reps
RPE 7.5
4
Deadlift (Barbell)
3
3 reps
RPE 6
5
Leg Press
3
10 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8-8.5
2
Squat (Barbell)
3
2 reps
80%
3
Bench Press (Barbell)
4
3 reps
RPE 8
4
Deadlift (Barbell)
3
2 reps
RPE 6
5
Leg Press
3
8 reps
RPE 8
6
Leg Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
2
2 reps
80%
3
Bench Press (Barbell)
1
1 reps
RPE 8
4
Bench Press (Barbell)
3
2 reps
80%
5
Deadlift (Barbell)
2
2 reps
RPE 6
6
Leg Press
2
10 reps
RPE 7
7
Leg Curl
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8.5-9
2
Squat (Barbell)
2
2 reps
75%
3
Bench Press (Barbell)
1
1 reps
RPE 9
4
Bench Press (Barbell)
2
2 reps
75%
5
Deadlift (Barbell)
2
1 reps
RPE 6
6
Leg Curl
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
1
1 reps
RPE 7
3
Deadlift (Barbell)
1
1 reps
RPE 7
4
Leg Curl
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 7
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
T-Bar Row
2
8 reps
RPE 7
4
Dip (Weighted)
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
6
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 7
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
T-Bar Row
2
8 reps
RPE 7
4
Dip (Weighted)
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 7
6
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
RPE 7.5
2
Bench Press (Close Grip)
3
5 reps
RPE 7.5
3
T-Bar Row
2
10 reps
RPE 7.5
4
Dip (Weighted)
2
AMRAP
-
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7.5
6
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Bench Press (Close Grip)
3
3 reps
60%
3
T-Bar Row
3
6 reps
RPE 6
4
Dip (Weighted)
2
6-10 reps
RPE 6
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 6
6
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
4 reps
RPE 7.5
3
Dip (Weighted)
2
AMRAP
-
4
T-Bar Row
3
10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77.5%
2
Bench Press (Close Grip)
3
4 reps
RPE 7.5
3
T-Bar Row
3
8 reps
RPE 8
4
Dip (Weighted)
2
AMRAP
-
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bench Press (Close Grip)
3
4 reps
RPE 8
3
T-Bar Row
3
8 reps
RPE 8
4
Dip (Weighted)
2
AMRAP
-
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Face Pull
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
4
3 reps
77%
3
Bench Press (Close Grip)
3
3 reps
RPE 7.5-8
4
T-Bar Row
3
10 reps
RPE 8
5
Dip (Weighted)
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8.5
2
Bench Press (Barbell)
4
2 reps
80%
3
Bench Press (Close Grip)
2
3 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Dip (Weighted)
2
AMRAP
-
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
80%
3
Bench Press (Close Grip)
2
3 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Dip (Weighted)
2
AMRAP
-
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
7
Tricep Extension (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
2
2 reps
75%
3
Bench Press (Close Grip)
2
2 reps
RPE 7
4
T-Bar Row
2
8 reps
RPE 7
5
Tricep Extension (Cable)
2
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
55%
2
Lat Pulldown
2
10 reps
RPE 6
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 6
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 6
5
Face Pull
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
70%
2
Deadlift (Barbell)
3
4 reps
RPE 7
3
Tempo Squat (Barbell)
3
4 reps
RPE 6
4
Back Extension
2
8 reps
RPE 7
5
Leg Curl
2
8 reps
RPE 7
6
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
72.5%
2
Deadlift (Barbell)
3
4 reps
RPE 7
3
Tempo Squat (Barbell)
3
4 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
5
Back Extension
2
8 reps
RPE 6
6
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
75%
2
Deadlift (Barbell)
3
4 reps
RPE 7.5
3
Squat (Barbell)
3
4 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 7.5
5
Back Extension
2
10 reps
RPE 7.5
6
Calf Raise (Machine)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
60%
2
Squat (Barbell)
3
3 reps
60%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
4
Back Extension
3
6 reps
RPE 6
5
Calf Raise (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
75%
3
Tempo Squat (Barbell)
3
3 reps
70%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5
Back Extension
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
3 reps
77.5%
3
Tempo Squat (Barbell)
3
3 reps
72.5%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7.5
2
Deadlift (Barbell)
3
3 reps
80%
3
Tempo Squat (Barbell)
3
3 reps
75%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5
Back Extension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
78%
3
Squat (Barbell)
3
3 reps
65%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Deadlift (Barbell)
3
2 reps
80%
3
Squat (Barbell)
3
2 reps
70%
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
2
2 reps
80%
3
Squat (Barbell)
2
2 reps
65%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5-9
2
Deadlift (Barbell)
2
2 reps
75%
3
Squat (Barbell)
2
2 reps
60%
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
5
Leg Extension
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 6
2
Leg Extension
2
8 reps
RPE 6
3
Back Extension
2
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
60%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
3
Chest Fly (Machine)
2
8 reps
RPE 6
4
Tricep Rope Push Down (Cable)
2
10 reps
RPE 6
5
Skull Crusher (Barbell)
2
8 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
62.5%
2
Chest Press (Machine)
2
6 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 6
4
Chest Fly (Machine)
2
8 reps
RPE 6
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
65%
2
Chest Press (Machine)
3
8 reps
RPE 6
3
Chest Fly (Machine)
2
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 6
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Incline Bench Press (Smith Machine)
3
6 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
4
Overhead Tricep Extension (Cable)
3
6 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
60%
2
T-Bar Row
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
12 reps
-
4
Chest Fly (Machine)
2
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
62.5%
2
Lat Pulldown
3
12 reps
RPE 7
3
Lateral Raise (Cable)
3
12 reps
-
4
Chest Fly (Machine)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
65%
2
Lat Pulldown
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
12 reps
RPE 7
4
Chest Fly (Machine)
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
60%
2
Lat Pulldown
3
8 reps
RPE 7
3
Chest Fly (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
60%
2
Lat Pulldown
3
10 reps
RPE 7
3
Lateral Raise (Cable)
3
12 reps
RPE 7
4
Chest Fly (Machine)
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Face Pull
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
60%
2
Lat Pulldown
2
12 reps
RPE 7
3
Lateral Raise (Cable)
2
12 reps
RPE 7
4
Face Pull
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6-6.5
2
Deadlift (Paused)
3
4 reps
RPE 6-6.5
3
Leg Extension
3
10 reps
RPE 6
4
Leg Curl
3
10 reps
RPE 6
5
Calf Raise (Machine)
3
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6-6.5
2
Deadlift (Paused)
3
4 reps
RPE 6.5-7
3
Leg Press
3
8 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Calf Raise (Machine)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Deadlift (Paused)
3
4 reps
RPE 7.5
3
Leg Press
3
8 reps
RPE 7.5
4
Leg Extension
2
10 reps
RPE 7.5
5
Leg Curl
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
60%
2
Deadlift (Paused)
3
3 reps
60%
3
Leg Press
3
6 reps
RPE 6
4
Leg Extension
3
6 reps
RPE 6
5
Leg Curl
3
6 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
70%
2
Deadlift (Paused)
3
3 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
72.5%
2
Deadlift (Paused)
3
3 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Calf Raise (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
2
Deadlift (Paused)
3
3 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Calf Raise (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Deadlift (Paused)
3
3 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Calf Raise (Machine)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Deadlift (Paused)
3
3 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Calf Raise (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
70%
2
Deadlift (Paused)
2
3 reps
RPE 6.5
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
3
10 reps
RPE 7
5
Calf Raise (Machine)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
65%
2
Deadlift (Paused)
2
2 reps
RPE 6
3
Leg Extension
2
10 reps
RPE 6
4
Leg Curl
2
10 reps
RPE 6
5
Calf Raise (Machine)
2
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
72%
2
Bench Press (Barbell)
3
3 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
4
Chest Press (Machine)
3
8 reps
RPE 7
5
T-Bar Row
3
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
75%
2
Bench Press (Barbell)
3
3 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
T-Bar Row
3
8 reps
RPE 7
5
Standing Pullover (Cable)
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
77.5%
2
Bench Press (Barbell)
3
3 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5
5
T-Bar Row
3
8 reps
RPE 7.5
6
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Bench Press (Dumbbell)
3
6 reps
RPE 6
3
T-Bar Row
3
6 reps
RPE 6
4
Lat Pulldown
3
6 reps
RPE 6
5
Bicep Curl (EZ Bar)
3
6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 7.5
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Pull-Up (Weighted)
3
6 reps
RPE 7
4
Skull Crusher (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 7.5
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
2
AMRAP
-
4
Skull Crusher (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
3
6 reps
RPE 8
4
Skull Crusher (Barbell)
3
10 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8-8.5
2
Bench Press (Barbell)
3
3 reps
77%
3
Spoto Press
3
3 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
Pull-Up (Weighted)
2
8 reps
RPE 7
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
2
2 reps
80%
3
Spoto Press
2
3 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Skull Crusher (Barbell)
3
8 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
2
2 reps
80%
3
Spoto Press
2
3 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 7
5
Pull-Up (Weighted)
2
6 reps
RPE 7
6
Skull Crusher (Barbell)
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
1
2 reps
75%
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6
4
Pull-Up (Weighted)
2
6 reps
RPE 6
5
Face Pull
2
12 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
5 Reps
70%
2
Squat (Barbell)
3 Sets
5 Reps
@6-7
3
Bench Press (Barbell)
4 Sets
6 Reps
65%
4
Deadlift (Barbell)
3 Sets
3 Reps
55%
5
Leg Press
3 Sets
12 Reps
@6-7
6
Leg Curl
3 Sets
12 Reps
@6-7
Day 6
1
Bench Press (Barbell)
1 Set
3 Reps
72%
2
Bench Press (Barbell)
3 Sets
3 Reps
@7
3
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
4
Chest Press (Machine)
3 Sets
8 Reps
@7
5
T-Bar Row
3 Sets
8 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
6 Reps
@7
2
Bench Press (Close Grip)
3 Sets
5 Reps
@7
3
T-Bar Row
2 Sets
8 Reps
@7
4
Dip (Weighted)
2 Sets
AMRAP
-
5
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
6
Lateral Raise (Cable)
3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
4 Reps
70%
2
Deadlift (Barbell)
3 Sets
4 Reps
@7
3
Tempo Squat (Barbell)
3 Sets
4 Reps
@6
4
Back Extension
2 Sets
8 Reps
@7
5
Leg Curl
2 Sets
8 Reps
@7
6
Calf Raise (Machine)
3 Sets
15 Reps
-
Day 5
1
Squat (Barbell)
4 Sets
5 Reps
@6-6.5
2
Deadlift (Paused)
3 Sets
4 Reps
@6-6.5
3
Leg Extension
3 Sets
10 Reps
@6
4
Leg Curl
3 Sets
10 Reps
@6
5
Calf Raise (Machine)
3 Sets
15 Reps
@6
Day 4
1
Bench Press (Barbell)
6 Sets
3 Reps
60%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@6
3
Chest Fly (Machine)
2 Sets
8 Reps
@6
4
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@6
5
Skull Crusher (Barbell)
2 Sets
8 Reps
@6
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6