Program Description
Focused to deliver a quick boost in overall strength levels, centred around compound lifts in all rep ranges. Suitable for late novices and intermediates, this will guarantee full body strength results. This program is also well suited to lifters that have taken a short break, less than 6 weeks, that require a program to rebuild strength. Follow the program and at the end of every week if you have completed all lifts and reps successfully, adjust your max lifts up. Additional 5kg for lower body lifts and 2.5kg for upper body lifts. Week 7 is a deload week.
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedSep 15, 2024 10:12
- Last EditedOct 06, 2024 08:02
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
6-8 reps
5-8 reps
5-6 reps
1-3 reps
3-5 reps
60%
70%
80%
95%
90%
3
Pendlay Row
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
70%
80%
90%
4
Tricep Rope Push Down (Cable)
1
2
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
5-8 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
6-8 reps
5-8 reps
5-6 reps
1-3 reps
3-5 reps
60%
70%
80%
95%
90%
3
Pendlay Row
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
70%
80%
90%
4
Tricep Rope Push Down (Cable)
1
2
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
5-8 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
6-8 reps
5-8 reps
5-6 reps
1-3 reps
3-5 reps
60%
70%
80%
95%
90%
3
Pendlay Row
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
70%
80%
90%
4
Tricep Rope Push Down (Cable)
1
2
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
5-8 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
6-8 reps
5-8 reps
5-6 reps
1-3 reps
3-5 reps
60%
70%
80%
95%
90%
3
Pendlay Row
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
70%
80%
90%
4
Tricep Rope Push Down (Cable)
1
2
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
5-8 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
6-8 reps
5-8 reps
5-6 reps
1-3 reps
3-5 reps
60%
70%
80%
95%
90%
3
Pendlay Row
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
70%
80%
90%
4
Tricep Rope Push Down (Cable)
1
2
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
5-8 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
6-8 reps
5-8 reps
5-6 reps
1-3 reps
3-5 reps
60%
70%
80%
95%
90%
3
Pendlay Row
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
70%
80%
90%
4
Tricep Rope Push Down (Cable)
1
2
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
5-8 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1-3 reps
1-3 reps
85%
95%
2
Bench Press (Barbell)
1
1
1-3 reps
1-3 reps
85%
95%
3
Face Pull
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
6-8 reps
5-8 reps
5-6 reps
1-3 reps
3-5 reps
60%
70%
80%
95%
90%
3
Pendlay Row
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
70%
80%
90%
4
Tricep Rope Push Down (Cable)
1
2
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
5-8 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
6-8 reps
5-8 reps
5-6 reps
1-3 reps
3-5 reps
60%
70%
80%
95%
90%
3
Pendlay Row
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
70%
80%
90%
4
Tricep Rope Push Down (Cable)
1
2
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
5-8 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
6-8 reps
5-8 reps
5-6 reps
1-3 reps
3-5 reps
60%
70%
80%
95%
90%
3
Pendlay Row
1
1
1
1
5 reps
5 reps
5 reps
5 reps
60%
70%
80%
90%
4
Tricep Rope Push Down (Cable)
1
2
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
5-8 reps
10-12 reps
12-15 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Front Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
2 reps
70%
80%
90%
95%
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Front Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
2 reps
70%
80%
90%
95%
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Front Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
2 reps
70%
80%
90%
95%
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Front Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
2 reps
70%
80%
90%
95%
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Front Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
2 reps
70%
80%
90%
95%
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Front Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
2 reps
70%
80%
90%
95%
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1-3 reps
1-3 reps
85%
95%
2
Seated Row (Machine)
2
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Front Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
2 reps
70%
80%
90%
95%
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Front Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
2 reps
70%
80%
90%
95%
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Front Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
2 reps
70%
80%
90%
95%
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
3-5 reps
70%
80%
90%
2
Bench Press (Barbell)
3
10-12 reps
70%
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8.5
4
Seated Row (Cable)
2
10-12 reps
RPE 8.5
5
Chest Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
1
8+ reps
8+ reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
3-5 reps
70%
80%
90%
2
Bench Press (Barbell)
3
10-12 reps
70%
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8.5
4
Seated Row (Cable)
2
10-12 reps
RPE 8.5
5
Chest Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
1
8+ reps
8+ reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
3-5 reps
70%
80%
90%
2
Bench Press (Barbell)
3
10-12 reps
70%
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8.5
4
Seated Row (Cable)
2
10-12 reps
RPE 8.5
5
Chest Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
1
8+ reps
8+ reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
3-5 reps
70%
80%
90%
2
Bench Press (Barbell)
3
10-12 reps
70%
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8.5
4
Seated Row (Cable)
2
10-12 reps
RPE 8.5
5
Chest Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
1
8+ reps
8+ reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
3-5 reps
70%
80%
90%
2
Bench Press (Barbell)
3
10-12 reps
70%
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8.5
4
Seated Row (Cable)
2
10-12 reps
RPE 8.5
5
Chest Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
1
8+ reps
8+ reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
3-5 reps
70%
80%
90%
2
Bench Press (Barbell)
3
10-12 reps
70%
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8.5
4
Seated Row (Cable)
2
10-12 reps
RPE 8.5
5
Chest Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
1
8+ reps
8+ reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
80%
2
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
3-5 reps
70%
80%
90%
2
Bench Press (Barbell)
3
10-12 reps
70%
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8.5
4
Seated Row (Cable)
2
10-12 reps
RPE 8.5
5
Chest Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
1
8+ reps
8+ reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
3-5 reps
70%
80%
90%
2
Bench Press (Barbell)
3
10-12 reps
70%
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8.5
4
Seated Row (Cable)
2
10-12 reps
RPE 8.5
5
Chest Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
1
8+ reps
8+ reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6-8 reps
3-5 reps
3-5 reps
70%
80%
90%
2
Bench Press (Barbell)
3
10-12 reps
70%
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8.5
4
Seated Row (Cable)
2
10-12 reps
RPE 8.5
5
Chest Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Tricep Rope Push Down (Cable)
2
1
8+ reps
8+ reps
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Push Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Front Squat (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
2 Reps
70%
80%
90%
95%
3
Dip (Bodyweight)2 Sets
AMRAP
@10
4
Lateral Raise (Dumbbell)2 Sets
10-12 Reps
@8
Day 3
1
Deadlift (Barbell)1 Set
1 Set
1 Set
6-8 Reps
3-5 Reps
3-5 Reps
70%
80%
90%
2
Bench Press (Barbell)3 Sets
10-12 Reps
70%
3
Lat Pulldown (Close Grip)2 Sets
10-12 Reps
@8.5
4
Seated Row (Cable)2 Sets
10-12 Reps
@8.5
5
Chest Fly (Machine)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
6
Bicep Curl (Dumbbell)3 Sets
10 Reps
@9
7
Tricep Rope Push Down (Cable)2 Sets
1 Set
8+ Reps
8+ Reps
@9
@10
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
70%
80%
90%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
6-8 Reps
5-8 Reps
5-6 Reps
1-3 Reps
3-5 Reps
60%
70%
80%
95%
90%
3
Pendlay Row1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
60%
70%
80%
90%
4
Tricep Rope Push Down (Cable)1 Set
2 Sets
8-10 Reps
12-15 Reps
@9
@9
5
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
5-8 Reps
10-12 Reps
12-15 Reps
@9
@9
@9