logo
BoostcampPNG

70s Power lifter 2.0

by Bryce T.
8 athletes joined

Program Description

The purpose of this program is the same as the OG 70s power lifter, to gain mass and strength through crazy volume.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    110 minutes
  • Created
    Jul 23, 2025 06:53
  • Last Edited
    Aug 30, 2025 07:41

Summary

Unleash your inner powerhouse with the 70s Power Lifter 2.0 program. Over 18 weeks, you'll dive into a structured 4-day split that focuses on building strength through classic lifts like the bench press, squat, and overhead press. Each session is designed to challenge your limits with a mix of intensity levels and rep ranges, ensuring steady progress and muscle growth. Perfect for those ready to embrace a no-nonsense approach to lifting, this program will help you develop raw power and enhance your overall performance in the gym. Get ready to lift heavy and achieve your strength goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Quadriceps
11.1%
Glutes
9.3%
Chest
9.2%
Upper Back
9.1%
Front Delts
8.1%
Hamstrings
8%
Abs
7.7%
Lats
6.4%
Middle Delts
5.9%
Biceps
4.7%
Lower Back
4.5%
Adductors
1.9%
Calves
1.3%
Forearms
0.7%
Rear Delts
0.3%
Abductors
0.2%
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
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
60%
2
Bench Press (Wide Grip)
2
10 reps
RPE 6-7
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6-7
4
Pull-Up (Assisted)
3
15 reps
RPE 6-7
5
T-Bar Row
3
15 reps
RPE 6-7
6
Bicep Curl (Barbell)
3
15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
62.5%
2
Bench Press (Wide Grip)
3
10 reps
RPE 6-7
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6-7
4
Pull-Up (Assisted)
4
15 reps
RPE 6-7
5
T-Bar Row
4
15 reps
RPE 6-7
6
Bicep Curl (Barbell)
4
15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
65%
2
Bench Press (Wide Grip)
4
10 reps
RPE 6-7
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6-7
4
Pull-Up (Assisted)
5
15 reps
RPE 6-7
5
T-Bar Row
5
15 reps
RPE 6-7
6
Bicep Curl (Barbell)
5
15 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Bench Press (Wide Grip)
2
8 reps
RPE 6-7
3
Incline Bench Press (Barbell)
2
8 reps
RPE 6-7
4
Pull-Up (Assisted)
3
12 reps
RPE 6-7
5
T-Bar Row
3
12 reps
RPE 6-7
6
Bicep Curl (Barbell)
3
12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
67.5%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-7
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-7
4
Pull-Up (Assisted)
4
12 reps
RPE 6-7
5
T-Bar Row
4
12 reps
RPE 6-7
6
Bicep Curl (Barbell)
4
12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
70%
2
Bench Press (Wide Grip)
4
8 reps
RPE 6-7
3
Incline Bench Press (Barbell)
4
8 reps
RPE 6-7
4
Pull-Up (Assisted)
5
12 reps
RPE 6-7
5
T-Bar Row
5
12 reps
RPE 6-7
6
Bicep Curl (Barbell)
5
12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Bench Press (Wide Grip)
3
6 reps
RPE 6-7
3
Incline Bench Press (Barbell)
3
6 reps
RPE 6-7
4
Pull-Up (Assisted)
3
10 reps
RPE 6-7
5
T-Bar Row
3
10 reps
RPE 6-7
6
Bicep Curl (Barbell)
3
10 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
72.5%
2
Bench Press (Wide Grip)
4
6 reps
RPE 6-7
3
Incline Bench Press (Barbell)
4
6 reps
RPE 6-7
4
Pull-Up (Assisted)
4
10 reps
RPE 6-7
5
T-Bar Row
4
10 reps
RPE 6-7
6
Bicep Curl (Barbell)
4
10 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Wide Grip)
5
6 reps
RPE 6-7
3
Incline Bench Press (Barbell)
5
6 reps
RPE 6-7
4
Pull-Up (Assisted)
5
10 reps
RPE 6-7
5
T-Bar Row
5
10 reps
RPE 6-7
6
Bicep Curl (Barbell)
5
10 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Bench Press (Paused)
5
5 reps
70%
3
Spoto Press
5
5 reps
70%
4
Pull-Up (Assisted)
5
9 reps
-
5
Kroc Row
5
9 reps
-
6
Hammer Curl (Dumbbell)
5
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Bench Press (Paused)
4
5 reps
75%
3
Spoto Press
4
5 reps
75%
4
Pull-Up (Assisted)
4
9 reps
-
5
Kroc Row
4
9 reps
-
6
Hammer Curl (Dumbbell)
4
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Bench Press (Paused)
3
5 reps
80%
3
Spoto Press
3
5 reps
80%
4
Pull-Up (Assisted)
2
9 reps
-
5
Kroc Row
2
9 reps
-
6
Hammer Curl (Dumbbell)
2
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
85%
2
Bench Press (Paused)
5
4 reps
75%
3
Spoto Press
5
4 reps
75%
4
Pull-Up (Assisted)
5
7 reps
-
5
Kroc Row
5
7 reps
-
6
Hammer Curl (Dumbbell)
5
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Bench Press (Paused)
4
4 reps
80%
3
Spoto Press
4
4 reps
80%
4
Pull-Up (Assisted)
4
7 reps
-
5
Kroc Row
4
7 reps
-
6
Hammer Curl (Dumbbell)
4
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 10
2
Bench Press (Paused)
3
4 reps
85%
3
Spoto Press
3
4 reps
85%
4
Pull-Up (Assisted)
2
7 reps
-
5
Kroc Row
2
7 reps
-
6
Hammer Curl (Dumbbell)
2
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
90%
2
Bench Press (Paused)
5
3 reps
80%
3
Spoto Press
5
3 reps
80%
4
Pull-Up (Assisted)
5
5 reps
-
5
Kroc Row
5
5 reps
-
6
Hammer Curl (Dumbbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
95%
2
Bench Press (Paused)
4
3 reps
85%
3
Spoto Press
4
3 reps
85%
4
Pull-Up (Assisted)
4
5 reps
-
5
Kroc Row
4
5 reps
-
6
Hammer Curl (Dumbbell)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Paused)
3
3 reps
90%
3
Spoto Press
3
3 reps
90%
4
Pull-Up (Assisted)
2
5 reps
-
5
Kroc Row
2
5 reps
-
6
Hammer Curl (Dumbbell)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Wide Squat
2
10 reps
RPE 6-7
3
Hack Squat
2
10 reps
RPE 6-7
4
Leg Extension
3
15 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Sit Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
62.5%
2
Wide Squat
3
10 reps
RPE 6-7
3
Hack Squat
3
10 reps
RPE 6-7
4
Leg Extension
4
15 reps
-
5
Seated Calf Raise
4
15 reps
-
6
Sit Up
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
65%
2
Wide Squat
4
10 reps
RPE 6-7
3
Hack Squat
4
10 reps
RPE 6-7
4
Leg Extension
5
15 reps
-
5
Seated Calf Raise
5
15 reps
-
6
Sit Up
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2
Wide Squat
2
8 reps
RPE 6-7
3
Hack Squat
2
8 reps
RPE 6-7
4
Leg Extension
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
67.5%
2
Wide Squat
3
8 reps
RPE 6-7
3
Hack Squat
3
8 reps
RPE 6-7
4
Leg Extension
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Sit Up
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
70%
2
Wide Squat
4
8 reps
RPE 6-7
3
Hack Squat
4
8 reps
RPE 6-7
4
Leg Extension
5
12 reps
-
5
Seated Calf Raise
5
12 reps
-
6
Sit Up
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Wide Squat
3
6 reps
RPE 6-7
3
Hack Squat
3
6 reps
RPE 6-7
4
Leg Extension
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
6
Sit Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
72.5%
2
Wide Squat
4
6 reps
RPE 6-7
3
Hack Squat
4
6 reps
RPE 6-7
4
Leg Extension
4
10 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Sit Up
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Wide Squat
5
6 reps
RPE 6-7
3
Hack Squat
5
6 reps
RPE 6-7
4
Leg Extension
5
10 reps
-
5
Seated Calf Raise
5
10 reps
-
6
Sit Up
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Squat (Paused)
5
5 reps
70%
3
Bench Box Squat
5
5 reps
70%
4
Leg Press
5
9 reps
-
5
Cable Crunch
5
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Squat (Paused)
4
5 reps
75%
3
Bench Box Squat
4
5 reps
75%
4
Leg Press
4
9 reps
-
5
Cable Crunch
4
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Squat (Paused)
3
5 reps
80%
3
Bench Box Squat
3
5 reps
80%
4
Leg Press
2
9 reps
-
5
Cable Crunch
2
9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
85%
2
Squat (Paused)
5
4 reps
75%
3
Bench Box Squat
5
4 reps
75%
4
Leg Press
5
7 reps
-
5
Cable Crunch
5
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Squat (Paused)
4
4 reps
80%
3
Bench Box Squat
4
4 reps
80%
4
Leg Press
4
7 reps
-
5
Cable Crunch
4
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 10
2
Squat (Paused)
3
4 reps
85%
3
Bench Box Squat
3
4 reps
85%
4
Leg Press
2
7 reps
-
5
Cable Crunch
2
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
90%
2
Squat (Paused)
5
3 reps
80%
3
Bench Box Squat
5
3 reps
80%
4
Leg Press
5
5 reps
-
5
Cable Crunch
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
95%
2
Squat (Paused)
4
3 reps
85%
3
Bench Box Squat
4
3 reps
85%
4
Leg Press
4
5 reps
-
5
Cable Crunch
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Squat (Paused)
3
3 reps
90%
3
Bench Box Squat
3
3 reps
90%
4
Leg Press
2
5 reps
-
5
Cable Crunch
2
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
60%
2
Bench Press (Wide Grip)
2
10 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Skull Crusher (Barbell)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
62.5%
2
Bench Press (Wide Grip)
3
10 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Skull Crusher (Barbell)
4
15 reps
-
6
Tricep Rope Push Down (Cable)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
65%
2
Bench Press (Wide Grip)
4
10 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
5
15 reps
-
5
Skull Crusher (Barbell)
5
15 reps
-
6
Tricep Rope Push Down (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Bench Press (Wide Grip)
2
8 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Skull Crusher (Barbell)
3
12 reps
-
6
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
67.5%
2
Bench Press (Wide Grip)
3
8 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Skull Crusher (Barbell)
4
12 reps
-
6
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
70%
2
Bench Press (Wide Grip)
4
8 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
5
12 reps
-
5
Skull Crusher (Barbell)
5
12 reps
-
6
Tricep Rope Push Down (Cable)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
70%
2
Bench Press (Wide Grip)
3
6 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
72.5%
2
Bench Press (Wide Grip)
4
6 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Skull Crusher (Barbell)
4
10 reps
-
6
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Bench Press (Wide Grip)
5
6 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
5
6 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Skull Crusher (Barbell)
5
10 reps
-
6
Tricep Rope Push Down (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Push Press (Barbell)
5
5 reps
70%
3
Standing Pin Press
5
5 reps
70%
4
Shrug (Barbell)
5
9 reps
-
5
Bench Press (Close Grip)
5
9 reps
-
6
Tricep Extension (Barbell)
5
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
85%
2
Push Press (Barbell)
4
5 reps
75%
3
Standing Pin Press
4
5 reps
75%
4
Shrug (Barbell)
4
9 reps
-
5
Bench Press (Close Grip)
4
9 reps
-
6
Tricep Extension (Barbell)
4
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
RPE 10
2
Push Press (Barbell)
3
5 reps
80%
3
Standing Pin Press
3
5 reps
80%
4
Shrug (Barbell)
2
9 reps
-
5
Bench Press (Close Grip)
2
9 reps
-
6
Tricep Extension (Barbell)
2
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2 reps
85%
2
Push Press (Barbell)
5
4 reps
75%
3
Standing Pin Press
5
4 reps
75%
4
Shrug (Barbell)
5
7 reps
-
5
Bench Press (Close Grip)
5
7 reps
-
6
Tricep Extension (Barbell)
5
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
90%
2
Push Press (Barbell)
4
4 reps
80%
3
Standing Pin Press
4
4 reps
80%
4
Shrug (Barbell)
4
7 reps
-
5
Bench Press (Close Grip)
4
7 reps
-
6
Tricep Extension (Barbell)
4
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2 reps
RPE 10
2
Push Press (Barbell)
3
4 reps
85%
3
Standing Pin Press
3
4 reps
85%
4
Shrug (Barbell)
2
7 reps
-
5
Bench Press (Close Grip)
2
7 reps
-
6
Tricep Extension (Barbell)
2
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
90%
2
Push Press (Barbell)
5
3 reps
80%
3
Standing Pin Press
5
3 reps
80%
4
Shrug (Barbell)
5
5 reps
-
5
Bench Press (Close Grip)
5
5 reps
-
6
Tricep Extension (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
95%
2
Push Press (Barbell)
4
3 reps
85%
3
Standing Pin Press
4
3 reps
85%
4
Shrug (Barbell)
4
5 reps
-
5
Bench Press (Close Grip)
4
5 reps
-
6
Tricep Extension (Barbell)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 10
2
Push Press (Barbell)
3
3 reps
90%
3
Standing Pin Press
3
3 reps
90%
4
Shrug (Barbell)
2
5 reps
-
5
Bench Press (Close Grip)
2
5 reps
-
6
Tricep Extension (Barbell)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
60%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6-7
3
Back Extension (Weighted)
2
10 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
15 reps
-
5
Hamstring Curl
3
15 reps
-
6
Leg Raise (Captain's Chair)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
62.5%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-7
3
Back Extension (Weighted)
3
10 reps
RPE 6-7
4
Bent Over Row (Barbell)
4
15 reps
-
5
Hamstring Curl
4
15 reps
-
6
Leg Raise (Captain's Chair)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
65%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 6-7
3
Back Extension (Weighted)
4
10 reps
RPE 6-7
4
Bent Over Row (Barbell)
5
15 reps
-
5
Hamstring Curl
5
15 reps
-
6
Leg Raise (Captain's Chair)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
65%
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 6-7
3
Back Extension (Weighted)
2
8 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
12 reps
-
5
Hamstring Curl
3
12 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
67.5%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6-7
3
Back Extension (Weighted)
3
8 reps
RPE 6-7
4
Bent Over Row (Barbell)
4
12 reps
-
5
Hamstring Curl
4
12 reps
-
6
Leg Raise (Captain's Chair)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
70%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6-7
3
Back Extension (Weighted)
4
8 reps
RPE 6-7
4
Bent Over Row (Barbell)
5
12 reps
-
5
Hamstring Curl
5
12 reps
-
6
Leg Raise (Captain's Chair)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6-7
3
Back Extension (Weighted)
3
6 reps
RPE 6-7
4
Bent Over Row (Barbell)
3
10 reps
-
5
Hamstring Curl
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
72.5%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6-7
3
Back Extension (Weighted)
4
6 reps
RPE 6-7
4
Bent Over Row (Barbell)
4
10 reps
-
5
Hamstring Curl
4
10 reps
-
6
Leg Raise (Captain's Chair)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
5
6 reps
RPE 6-7
3
Back Extension (Weighted)
5
6 reps
RPE 6-7
4
Bent Over Row (Barbell)
5
10 reps
-
5
Hamstring Curl
5
10 reps
-
6
Leg Raise (Captain's Chair)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Rack Pull (Barbell)
5
5 reps
70%
3
Sumo Deadlift (Barbell)
5
5 reps
70%
4
Chest Supported Row (Machine)
5
9 reps
-
5
Leg Raise (Captain's Chair)
5
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Rack Pull (Barbell)
4
5 reps
75%
3
Sumo Deadlift (Barbell)
4
5 reps
75%
4
Chest Supported Row (Machine)
4
9 reps
-
5
Leg Raise (Captain's Chair)
4
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 10
2
Rack Pull (Barbell)
3
5 reps
80%
3
Sumo Deadlift (Barbell)
3
5 reps
80%
4
Chest Supported Row (Machine)
2
9 reps
-
5
Leg Raise (Captain's Chair)
2
9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
85%
2
Rack Pull (Barbell)
5
4 reps
75%
3
Sumo Deadlift (Barbell)
5
4 reps
75%
4
Chest Supported Row (Machine)
5
7 reps
-
5
Leg Raise (Captain's Chair)
5
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Rack Pull (Barbell)
4
4 reps
80%
3
Sumo Deadlift (Barbell)
4
4 reps
80%
4
Chest Supported Row (Machine)
4
7 reps
-
5
Leg Raise (Captain's Chair)
4
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 10
2
Rack Pull (Barbell)
3
4 reps
85%
3
Sumo Deadlift (Barbell)
3
4 reps
85%
4
Chest Supported Row (Machine)
2
7 reps
-
5
Leg Raise (Captain's Chair)
2
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
90%
2
Rack Pull (Barbell)
5
3 reps
80%
3
Sumo Deadlift (Barbell)
5
3 reps
80%
4
Chest Supported Row (Machine)
5
5 reps
-
5
Leg Raise (Captain's Chair)
5
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
Rack Pull (Barbell)
4
3 reps
85%
3
Sumo Deadlift (Barbell)
4
3 reps
85%
4
Chest Supported Row (Machine)
4
5 reps
-
5
Leg Raise (Captain's Chair)
4
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Rack Pull (Barbell)
3
3 reps
90%
3
Sumo Deadlift (Barbell)
3
3 reps
90%
4
Chest Supported Row (Machine)
2
5 reps
-
5
Leg Raise (Captain's Chair)
2
5 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
60%
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6-7
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@6-7
4
Pull-Up (Assisted)
3 Sets
15 Reps
@6-7
5
T-Bar Row
3 Sets
15 Reps
@6-7
6
Bicep Curl (Barbell)
3 Sets
15 Reps
@6-7
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
60%
2
Wide Squat
2 Sets
10 Reps
@6-7
3
Hack Squat
2 Sets
10 Reps
@6-7
4
Leg Extension
3 Sets
15 Reps
-
5
Seated Calf Raise
3 Sets
15 Reps
-
6
Sit Up
3 Sets
15 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
60%
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6-7
3
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@6-7
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Skull Crusher (Barbell)
3 Sets
15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
60%
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6-7
3
Back Extension (Weighted)
2 Sets
10 Reps
@6-7
4
Bent Over Row (Barbell)
3 Sets
15 Reps
-
5
Hamstring Curl
3 Sets
15 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-