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FBW Power UL Hypertrophy

by Wojciech_Buczko_952716

Program Description

The purpose of this program is to build long-term strength and muscle mass through a balanced combination of heavy compound lifts, targeted hypertrophy work, and planned deloads, while maintaining recovery and performance consistency

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 17, 2026 01:33
  • Last Edited
    Jan 17, 2026 03:05
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.4%
Hamstrings
10.4%
Front Delts
10.4%
Triceps
9.4%
Upper Back
9.4%
Middle Delts
8.9%
Glutes
8.3%
Lats
7.8%
Abs
6.3%
Chest
5.2%
Biceps
4.7%
Rear Delts
3.6%
Lower Back
2.1%
Abductors
1%
Forearms
1%
Adductors
1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Deadlift (Barbell)
4
3-5 reps
RPE 8
3
Bench Press (Barbell)
4
3-5 reps
RPE 8
4
Pull-Up (Weighted)
4
3-5 reps
RPE 9
5
Overhead Press (Barbell)
4
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Face Pull
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Deadlift (Barbell)
4
3-5 reps
RPE 8
3
Bench Press (Barbell)
4
3-5 reps
RPE 8
4
Pull-Up (Weighted)
4
3-5 reps
RPE 9
5
Overhead Press (Barbell)
4
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Face Pull
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Deadlift (Barbell)
4
3-5 reps
RPE 8
3
Bench Press (Barbell)
4
3-5 reps
RPE 8
4
Pull-Up (Weighted)
4
3-5 reps
RPE 9
5
Overhead Press (Barbell)
4
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Face Pull
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Deadlift (Barbell)
4
3-5 reps
RPE 8
3
Bench Press (Barbell)
4
3-5 reps
RPE 8
4
Pull-Up (Weighted)
4
3-5 reps
RPE 9
5
Overhead Press (Barbell)
4
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Face Pull
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Deadlift (Barbell)
4
3-5 reps
RPE 8
3
Bench Press (Barbell)
4
3-5 reps
RPE 8
4
Pull-Up (Weighted)
4
3-5 reps
RPE 9
5
Overhead Press (Barbell)
4
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Face Pull
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Deadlift (Barbell)
4
3-5 reps
RPE 8
3
Bench Press (Barbell)
4
3-5 reps
RPE 8
4
Pull-Up (Weighted)
4
3-5 reps
RPE 9
5
Overhead Press (Barbell)
4
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Face Pull
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Deadlift (Barbell)
4
3-5 reps
RPE 8
3
Bench Press (Barbell)
4
3-5 reps
RPE 8
4
Pull-Up (Weighted)
4
3-5 reps
RPE 9
5
Overhead Press (Barbell)
4
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Face Pull
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
RPE 8
2
Deadlift (Barbell)
2
3-5 reps
RPE 8
3
Bench Press (Barbell)
2
3-5 reps
RPE 8
4
Pull-Up (Weighted)
2
3-5 reps
RPE 9
5
Overhead Press (Barbell)
2
3-5 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Face Pull
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Deadlift (Barbell)
4
3-5 reps
RPE 8
3
Bench Press (Barbell)
4
3-5 reps
RPE 8
4
Pull-Up (Weighted)
4
3-5 reps
RPE 9
5
Overhead Press (Barbell)
4
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Face Pull
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Deadlift (Barbell)
4
3-5 reps
RPE 8
3
Bench Press (Barbell)
4
3-5 reps
RPE 8
4
Pull-Up (Weighted)
4
3-5 reps
RPE 9
5
Overhead Press (Barbell)
4
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Face Pull
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Deadlift (Barbell)
4
3-5 reps
RPE 8
3
Bench Press (Barbell)
4
3-5 reps
RPE 8
4
Pull-Up (Weighted)
4
3-5 reps
RPE 9
5
Overhead Press (Barbell)
4
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Face Pull
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Deadlift (Barbell)
4
3-5 reps
RPE 8
3
Bench Press (Barbell)
4
3-5 reps
RPE 8
4
Pull-Up (Weighted)
4
3-5 reps
RPE 9
5
Overhead Press (Barbell)
4
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Face Pull
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Deadlift (Barbell)
4
3-5 reps
RPE 8
3
Bench Press (Barbell)
4
3-5 reps
RPE 8
4
Pull-Up (Weighted)
4
3-5 reps
RPE 9
5
Overhead Press (Barbell)
4
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Face Pull
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Deadlift (Barbell)
4
3-5 reps
RPE 8
3
Bench Press (Barbell)
4
3-5 reps
RPE 8
4
Pull-Up (Weighted)
4
3-5 reps
RPE 9
5
Overhead Press (Barbell)
4
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Face Pull
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 8
2
Deadlift (Barbell)
4
3-5 reps
RPE 8
3
Bench Press (Barbell)
4
3-5 reps
RPE 8
4
Pull-Up (Weighted)
4
3-5 reps
RPE 9
5
Overhead Press (Barbell)
4
3-5 reps
-
6
Lateral Raise (Dumbbell)
4
12-15 reps
-
7
Face Pull
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
RPE 8
2
Deadlift (Barbell)
2
3-5 reps
RPE 8
3
Bench Press (Barbell)
2
3-5 reps
RPE 8
4
Pull-Up (Weighted)
2
3-5 reps
RPE 9
5
Overhead Press (Barbell)
2
3-5 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Face Pull
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Leg Extension
4
8-10 reps
RPE 10
4
Leg Curl
4
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Cable Crunch
2
12-20 reps
RPE 8
8
Ab Wheel
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Leg Extension
4
8-10 reps
RPE 10
4
Leg Curl
4
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Cable Crunch
2
12-20 reps
RPE 8
8
Ab Wheel
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Leg Extension
4
8-10 reps
RPE 10
4
Leg Curl
4
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Cable Crunch
2
12-20 reps
RPE 8
8
Ab Wheel
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Leg Extension
4
8-10 reps
RPE 10
4
Leg Curl
4
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Cable Crunch
2
12-20 reps
RPE 8
8
Ab Wheel
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Leg Extension
4
8-10 reps
RPE 10
4
Leg Curl
4
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Cable Crunch
2
12-20 reps
RPE 8
8
Ab Wheel
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Leg Extension
4
8-10 reps
RPE 10
4
Leg Curl
4
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Cable Crunch
2
12-20 reps
RPE 8
8
Ab Wheel
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Leg Extension
4
8-10 reps
RPE 10
4
Leg Curl
4
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Cable Crunch
2
12-20 reps
RPE 8
8
Ab Wheel
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 10
4
Leg Curl
2
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
10-12 reps
RPE 10
6
Standing Pullover (Cable)
1
12-15 reps
RPE 8
7
Cable Crunch
1
12-20 reps
RPE 8
8
Ab Wheel
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Leg Extension
4
8-10 reps
RPE 10
4
Leg Curl
4
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Cable Crunch
2
12-20 reps
RPE 8
8
Ab Wheel
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Leg Extension
4
8-10 reps
RPE 10
4
Leg Curl
4
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Cable Crunch
2
12-20 reps
RPE 8
8
Ab Wheel
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Leg Extension
4
8-10 reps
RPE 10
4
Leg Curl
4
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Cable Crunch
2
12-20 reps
RPE 8
8
Ab Wheel
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Leg Extension
4
8-10 reps
RPE 10
4
Leg Curl
4
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Cable Crunch
2
12-20 reps
RPE 8
8
Ab Wheel
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Leg Extension
4
8-10 reps
RPE 10
4
Leg Curl
4
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Cable Crunch
2
12-20 reps
RPE 8
8
Ab Wheel
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Leg Extension
4
8-10 reps
RPE 10
4
Leg Curl
4
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Cable Crunch
2
12-20 reps
RPE 8
8
Ab Wheel
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Leg Extension
4
8-10 reps
RPE 10
4
Leg Curl
4
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
10-12 reps
RPE 10
6
Standing Pullover (Cable)
2
12-15 reps
RPE 8
7
Cable Crunch
2
12-20 reps
RPE 8
8
Ab Wheel
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8
3
Leg Extension
2
8-10 reps
RPE 10
4
Leg Curl
2
8-10 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
10-12 reps
RPE 10
6
Standing Pullover (Cable)
1
12-15 reps
RPE 8
7
Cable Crunch
1
12-20 reps
RPE 8
8
Ab Wheel
1
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lat Pulldown
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
4
Barbell Row
4
8-10 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lat Pulldown
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
4
Barbell Row
4
8-10 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lat Pulldown
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
4
Barbell Row
4
8-10 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lat Pulldown
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
4
Barbell Row
4
8-10 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lat Pulldown
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
4
Barbell Row
4
8-10 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lat Pulldown
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
4
Barbell Row
4
8-10 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lat Pulldown
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
4
Barbell Row
4
8-10 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
RPE 9
2
Lat Pulldown
2
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 9
4
Barbell Row
2
8-10 reps
RPE 8
5
Seated Row (Cable)
1
8-10 reps
RPE 9
6A
Incline Curl (Dumbbell)
1
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
2
12-15 reps
RPE 10
8
Reverse Pec Deck
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lat Pulldown
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
4
Barbell Row
4
8-10 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lat Pulldown
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
4
Barbell Row
4
8-10 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lat Pulldown
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
4
Barbell Row
4
8-10 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lat Pulldown
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
4
Barbell Row
4
8-10 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lat Pulldown
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
4
Barbell Row
4
8-10 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lat Pulldown
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
4
Barbell Row
4
8-10 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Lat Pulldown
4
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
4
Barbell Row
4
8-10 reps
RPE 8
5
Seated Row (Cable)
2
8-10 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Cable)
4
12-15 reps
RPE 10
8
Reverse Pec Deck
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
RPE 9
2
Lat Pulldown
2
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 9
4
Barbell Row
2
8-10 reps
RPE 8
5
Seated Row (Cable)
1
8-10 reps
RPE 9
6A
Incline Curl (Dumbbell)
1
8-10 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
2
12-15 reps
RPE 10
8
Reverse Pec Deck
1
12-15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Leg Press
4 Sets
8-10 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8
3
Leg Extension
4 Sets
8-10 Reps
@10
4
Leg Curl
4 Sets
8-10 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@10
6
Standing Pullover (Cable)
2 Sets
12-15 Reps
@8
7
Cable Crunch
2 Sets
12-20 Reps
@8
8
Ab Wheel
2 Sets
8-12 Reps
@8
Day 3
1
Bench Press (Dumbbell)
4 Sets
8-10 Reps
@9
2
Lat Pulldown
4 Sets
8-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
@9
4
Barbell Row
4 Sets
8-10 Reps
@8
5
Seated Row (Cable)
2 Sets
8-10 Reps
@9
6A
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
6B
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
7
Lateral Raise (Cable)
4 Sets
12-15 Reps
@10
8
Reverse Pec Deck
2 Sets
12-15 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
3-5 Reps
@8
2
Deadlift (Barbell)
4 Sets
3-5 Reps
@8
3
Bench Press (Barbell)
4 Sets
3-5 Reps
@8
4
Pull-Up (Weighted)
4 Sets
3-5 Reps
@9
5
Overhead Press (Barbell)
4 Sets
3-5 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
7
Face Pull
2 Sets
12-15 Reps
@8