logo
BoostcampPNG

The powerhouse program

by TSDLifts
2 athletes joined

Program Description

This program focuses on strength,speed and power focusing on the squat deadlift overhead press and bench press. The first 6 weeks are focused on power with the last 6 being focused on strength and speed. If you want your numbers to explode as well as feel athletic and strong still with crazy size give this a go.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 23, 2024 11:31
  • Last Edited
    Jun 18, 2025 12:51

Summary

Unleash your strength with The Powerhouse Program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll tackle a variety of heavy lifts, focusing on bench pressing, shoulder work, and targeted arm exercises to build muscle and increase power. Each session is carefully structured with progressive intensity to maximize your gains, ensuring you push your limits while maintaining proper form. Get ready to transform your physique and elevate your performance!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
80%
2
Sumo Deadlift (Barbell)
4
6 reps
70%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
80%
2
Sumo Deadlift (Barbell)
4
6 reps
70%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
80%
2
Sumo Deadlift (Barbell)
4
6 reps
70%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
80%
2
Sumo Deadlift (Barbell)
4
6 reps
70%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
80%
2
Sumo Deadlift (Barbell)
4
6 reps
70%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
90%
75%
2
Sumo Deadlift (Barbell)
4
3 reps
85%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
90%
75%
2
Sumo Deadlift (Barbell)
4
3 reps
85%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
95%
75%
2
Sumo Deadlift (Barbell)
4
3 reps
85%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
95%
75%
2
Sumo Deadlift (Barbell)
4
3 reps
85%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
100%
60%
2
Sumo Deadlift (Barbell)
4
3 reps
50%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
60%
2
Sumo Deadlift (Barbell)
4
3 reps
50%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Sumo Deadlift (Barbell)
4
3 reps
50%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
2 reps
90%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
2 reps
90%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
1 reps
95%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
1 reps
95%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2
1 reps
1 reps
1 reps
4 reps
90%
95%
100%
80%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
2 reps
60%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
100%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
70%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
70%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
70%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
70%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
70%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
90%
75%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
90%
75%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
95%
75%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
95%
75%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
100%
60%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
60%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
80%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
80%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
90%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
3
1 reps
3 reps
95%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
3
1 reps
3 reps
100%
60%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
60%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1 reps
100%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
70%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
70%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
70%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
70%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
70%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
75%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
75%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
80%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
80%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
80%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
60%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
T-Bar Row
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Paused)
5 Sets
3 Reps
80%
2
Bench Press (Close Grip)
4 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12 Reps
-
5
Skull Crusher (Barbell)
3 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 4
1
Seated Military Press (Barbell)
4 Sets
8 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
5
Front Raise
2 Sets
15 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
Day 5
1
Bench Press (Paused)
3 Sets
8 Reps
70%
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
4
T-Bar Row
3 Sets
10 Reps
-
5
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
Day 1
1
Box Squat (Barbell)
5 Sets
3 Reps
80%
2
Sumo Deadlift (Barbell)
4 Sets
6 Reps
70%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
5
Back Extension (Weighted)
3 Sets
15 Reps
-
6
Box Jump
3 Sets
5 Reps
-
Day 3
1
Deadlift (Barbell)
6 Sets
2 Reps
70%
2
Lat Pulldown
3 Sets
12 Reps
-
3
Seal Row
3 Sets
10 Reps
-
4
Seated Row (Machine)
3 Sets
10 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
12-15 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-