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Short Kings Powerbuilding

by David Williams
3 athletes joined

Program Description

Powerbuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 20, 2024 02:22
  • Last Edited
    Jun 18, 2025 07:50

Summary

Unleash your potential with the Short Kings Powerbuilding program, a dynamic 12-week journey designed for lifters ready to build strength and muscle. Comprising five training days each week, this program focuses on powerbuilding techniques, blending hypertrophy and strength training to maximize your gains. Expect targeted workouts that include barbell and dumbbell exercises for your chest and biceps, ensuring you develop a powerful upper body. Get ready to elevate your fitness game and redefine your limits!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Dip (Bodyweight)
1
50 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Dip (Bodyweight)
1
50 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Dip (Bodyweight)
1
50 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Dip (Bodyweight)
1
50 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 7
RPE 7
RPE 7
4
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Box Squat (Barbell)
3
8 reps
RPE 8
3
Leg Curl
1
50 reps
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 7
5
Hanging Leg Raise
1
50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 8
5
Cable Crunch
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Good Morning
3
8 reps
RPE 8
3
Leg Curl
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 8
5
AB Rollout
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Box Squat (Barbell)
3
8 reps
RPE 8
3
Leg Curl
1
50 reps
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 7
5
Hanging Leg Raise
1
50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 8
5
Cable Crunch
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Good Morning
3
8 reps
RPE 8
3
Leg Curl
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 8
5
AB Rollout
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Box Squat (Barbell)
3
8 reps
RPE 8
3
Leg Curl
1
50 reps
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 7
5
Hanging Leg Raise
1
50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 8
5
Cable Crunch
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Good Morning
3
8 reps
RPE 8
3
Leg Curl
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 8
5
AB Rollout
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Box Squat (Barbell)
3
8 reps
RPE 8
3
Leg Curl
1
50 reps
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 7
5
Hanging Leg Raise
1
50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Glute-Ham Raise
1
50 reps
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 8
5
Cable Crunch
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Good Morning
3
8 reps
RPE 8
3
Leg Curl
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
1
50 reps
RPE 8
5
AB Rollout
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
70%
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
50 reps
RPE 7
4
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Shoulder Press (Machine)
1
1
1
12 reps
13 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Dip (Bodyweight)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
90%
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
50 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bench Press (Close Grip)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
70%
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
50 reps
RPE 7
4
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Shoulder Press (Machine)
1
1
1
12 reps
13 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Dip (Bodyweight)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
90%
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
50 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bench Press (Close Grip)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
70%
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
50 reps
RPE 7
4
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Shoulder Press (Machine)
1
1
1
12 reps
13 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Dip (Bodyweight)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
90%
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
50 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bench Press (Close Grip)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
70%
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
50 reps
RPE 7
4
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Shoulder Press (Machine)
1
1
1
12 reps
13 reps
15 reps
RPE 7
RPE 7
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
4
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Dip (Bodyweight)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
90%
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
50 reps
RPE 7
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bench Press (Close Grip)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
50 reps
RPE 8
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
1
8 reps
18 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Chest Supported Row (Machine)
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Shrug (Barbell)
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
RPE 8
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Reverse Pec Deck
1
50 reps
RPE 7
5
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
50 reps
RPE 8
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
1
8 reps
18 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Chest Supported Row (Machine)
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Shrug (Barbell)
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
RPE 8
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Reverse Pec Deck
1
50 reps
RPE 7
5
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
50 reps
RPE 8
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
1
8 reps
18 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Chest Supported Row (Machine)
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Shrug (Barbell)
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
RPE 8
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Reverse Pec Deck
1
50 reps
RPE 7
5
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
50 reps
RPE 8
2
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Bent Over Row (Barbell)
1
1
1
8 reps
18 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Chest Supported Row (Machine)
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Shrug (Barbell)
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
50 reps
RPE 8
2
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Reverse Pec Deck
1
50 reps
RPE 7
5
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Leg Press
3
20 reps
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Leg Press
3
20 reps
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Leg Press
3
20 reps
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Leg Press
3
20 reps
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
50 reps
RPE 7
4
Standing Calf Raise
1
50 reps
RPE 7
5
Decline Crunch
1
50 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Dip (Bodyweight)
1 Set
50 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
Day 2
1
Deadlift (Barbell)
3 Sets
8 Reps
70%
2
Box Squat (Barbell)
3 Sets
8 Reps
@8
3
Leg Curl
1 Set
50 Reps
@8
4
Seated Calf Raise
1 Set
50 Reps
@7
5
Hanging Leg Raise
1 Set
50 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Lateral Raise (Cable)
1 Set
50 Reps
@7
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
Day 4
1
Pull-Up (Bodyweight)
1 Set
50 Reps
@7
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
5
Shrug (Dumbbell)
1 Set
50 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Hack Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Leg Extension
1 Set
50 Reps
@7
4
Standing Calf Raise
1 Set
50 Reps
@7
5
Decline Crunch
1 Set
50 Reps
@7