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Strong AF Powerbuilding 8/5/2

by David Williams
31 athletes joined
5.0
(1 rating)

Program Description

Powerbuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 22, 2024 04:19
  • Last Edited
    Jun 26, 2025 07:38

Summary

Unleash your strength with the Strong AF Powerbuilding 8/5/2 program, a comprehensive 12-week journey designed for serious lifters. Committing to four days a week, you'll blend powerlifting and bodybuilding techniques to build raw strength while sculpting your physique. Each session focuses on compound movements and accessory work, ensuring you maximize muscle growth and enhance your performance. Get ready to push your limits and redefine what strong means for you!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Seated Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Overhead Press (Barbell)
3
2 reps
90%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Overhead Press (Barbell)
3
2 reps
90%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Overhead Press (Barbell)
3
2 reps
90%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Overhead Press (Barbell)
3
8 reps
70%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Overhead Press (Barbell)
3
2 reps
90%
3
Incline Bench Press (Dumbbell)
4
10 reps
50%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Seated Shoulder Press (Dumbbell)
4
10 reps
50%
6
Dip (Weighted)
3
8 reps
RPE 8
7
Landmine Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Lateral Raise (Cable)
3
10 reps
RPE 8
9
Cable Crossover
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
70%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
70%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
80%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
5 reps
80%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
2 reps
90%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
70%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
70%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
80%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
5 reps
80%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
2 reps
90%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
70%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
70%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
80%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
5 reps
80%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
2 reps
90%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
70%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
70%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
80%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
5 reps
80%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Bent Over Row (Barbell)
3
2 reps
90%
4
Chin-Up (Bodyweight)
1
50 reps
RPE 8
5
Lat Pulldown (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Single Arm Row (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Face Pull
1
1
1
15 reps
18 reps
20 reps
RPE 7
RPE 7
RPE 7
8
Shrug (Dumbbell)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
-
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
-
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
-
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
-
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
-
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
-
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
-
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
-
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
-
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
-
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
-
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (EZ Bar)
1
-
3
Rope Crunches
3
10 reps
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10 reps
15 reps
20 reps
RPE 7
RPE 7
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 7
7
AB Rollout
3
10 reps
RPE 7
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8
10
Preacher Curl (Barbell)
3
8 reps
RPE 8
11
Tricep Extension (Cable)
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Overhead Press (Barbell)
3 Sets
8 Reps
70%
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
50%
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
50%
6
Dip (Weighted)
3 Sets
8 Reps
@8
7
Landmine Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Lateral Raise (Cable)
3 Sets
10 Reps
@8
9
Cable Crossover
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Bicep Curl (EZ Bar)
1 Set
-
3
Rope Crunches
3 Sets
10 Reps
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
@7
@7
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hanging Leg Raise
3 Sets
10 Reps
@7
7
AB Rollout
3 Sets
10 Reps
@7
8
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8
10
Preacher Curl (Barbell)
3 Sets
8 Reps
@8
11
Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
8 Reps
70%
2
Pull-Up (Weighted)
3 Sets
5 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
8 Reps
70%
4
Chin-Up (Bodyweight)
1 Set
50 Reps
@8
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
7
Face Pull
1 Set
1 Set
1 Set
15 Reps
18 Reps
20 Reps
@7
@7
@7
8
Shrug (Dumbbell)
1 Set
50 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Joshua G.Age 39, Man
a year ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
I don't think these mother fuckers know how big I am.