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Christian's Updated Powerlifting Program

by Christian M.

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 06, 2025 04:47
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
Tempo 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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
60%
2
Tempo 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
RPE 6
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
RPE 6
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
RPE 6.5
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 4
1
Bench Press (Barbell)
6 Sets
3 Reps
@6
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
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