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BoostcampPNG

70s Power lifter 2.0

by Bryce T.
3 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
    Jul 24, 2025 04:04
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
-