Program Description
Strength Building (January – May) - Goal:Build strength with moderate reps (5x3 & 4x8) while refining technique. - Progression: - Add 2.5 kg/week to squat/bench and 5 kg/week to deadlift. - Focus on accessory work targeting weak points (core, posterior chain, glutes).
Program Overview
- LevelNovice
- GoalPowerlifting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedOct 11, 2024 02:49
- Last EditedJun 18, 2025 08:51
Summary
Embark on a transformative 16-week journey with the Goal 200kg(SBD) program, designed to elevate your strength and powerlifting performance. Committing to six days a week, you'll focus on heavy squats, deadlifts, and bench presses, pushing your limits with targeted barbell and accessory work. Each session is crafted to build muscle and enhance your technique, ensuring you’re primed to hit that coveted 200kg milestone. Get ready to unleash your potential and redefine your lifting game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
70%
3
Squat (Paused)
3
4 reps
65%
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Barbell Row
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
3
5 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Speed Squat
6
2 reps
65%
2
Speed Deadlift
6
2 reps
60%
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
4
15 reps
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Barbell Row
4
8 reps
-
4
Dumbbell Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
60%
2
Bench Press (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
65%
4
Good Morning
3
10 reps
-
5
Shrug (Dumbbell)
4
12 reps
-
6
Face Pull
4
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)5 Sets
5 Reps
75%
2
Deadlift (Barbell)5 Sets
5 Reps
70%
3
Squat (Paused)3 Sets
4 Reps
65%
4
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
5
Barbell Row3 Sets
8 Reps
-
Day 2
1
Bench Press (Barbell)5 Sets
5 Reps
75%
2
Bench Press (Close Grip)3 Sets
5 Reps
-
3
Bench Press (Dumbbell)3 Sets
8 Reps
-
4
Incline Bench Press (Barbell)3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)4 Sets
12 Reps
-
Day 4
No exercises added to this day
Day 3
1
Speed Squat6 Sets
2 Reps
65%
2
Speed Deadlift6 Sets
2 Reps
60%
3
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
4
Pull-Up (Bodyweight)3 Sets
AMRAP
-
5
Hanging Leg Raise4 Sets
15 Reps
-
Day 5
1
Bench Press (Barbell)4 Sets
8 Reps
65%
2
Incline Bench Press (Barbell)3 Sets
8 Reps
-
3
Barbell Row4 Sets
8 Reps
-
4
Dumbbell Row3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
6
Plank3 Sets
1 mins
-
Day 6
1
Squat (Barbell)4 Sets
8 Reps
60%
2
Bench Press (Barbell)4 Sets
8 Reps
60%
3
Deadlift (Barbell)3 Sets
5 Reps
65%
4
Good Morning3 Sets
10 Reps
-
5
Shrug (Dumbbell)4 Sets
12 Reps
-
6
Face Pull4 Sets
12 Reps
-