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Hard Powerbuilding

by The Truth

Program Description

Be big and strong but harder

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 31, 2026 01:12
  • Last Edited
    Mar 31, 2026 01:24
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.1%
Quadriceps
13%
Upper Back
11.8%
Front Delts
10.6%
Triceps
9.6%
Hamstrings
9.2%
Chest
8.7%
Lats
6.1%
Lower Back
5.9%
Abs
4.1%
Biceps
4%
Middle Delts
1.9%
Adductors
0.7%
Forearms
0.3%
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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
Barbell Back Squat
2
1
3 reps
1 reps
85%
90%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Sissy Squat
3
6-8 reps
70%
5
Bench Press (Wide Grip)
3
6-8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
60%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Sissy Squat
3
6-8 reps
70%
5
Bench Press (Wide Grip)
3
6-8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
1
3 reps
1 reps
85%
90%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Sissy Squat
3
6-8 reps
70%
5
Bench Press (Wide Grip)
3
6-8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
60%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Sissy Squat
3
6-8 reps
70%
5
Bench Press (Wide Grip)
3
6-8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Paused)
3
3 reps
60%
3
Deadlift (Paused)
3
3 reps
60%
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
1
3 reps
1 reps
85%
90%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Sissy Squat
3
6-8 reps
70%
5
Bench Press (Wide Grip)
3
6-8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
60%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Sissy Squat
3
6-8 reps
70%
5
Bench Press (Wide Grip)
3
6-8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
1
3 reps
1 reps
85%
90%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Sissy Squat
3
6-8 reps
70%
5
Bench Press (Wide Grip)
3
6-8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
60%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Sissy Squat
3
6-8 reps
70%
5
Bench Press (Wide Grip)
3
6-8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Paused)
3
3 reps
60%
3
Deadlift (Paused)
3
3 reps
60%
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
1
3 reps
1 reps
85%
90%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Sissy Squat
3
6-8 reps
70%
5
Bench Press (Wide Grip)
3
6-8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
60%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Sissy Squat
3
6-8 reps
70%
5
Bench Press (Wide Grip)
3
6-8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
1
3 reps
1 reps
85%
90%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Sissy Squat
3
6-8 reps
70%
5
Bench Press (Wide Grip)
3
6-8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
60%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Sissy Squat
3
6-8 reps
70%
5
Bench Press (Wide Grip)
3
6-8 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Paused)
3
3 reps
60%
3
Deadlift (Paused)
3
3 reps
60%
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1 reps
2 reps
90%
90%
2
Bench Press (Barbell)
3
0.1 mins
RPE 10
3
Deadlift (Paused)
3
3 reps
60%
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
0.1 mins
RPE 10
2
Bench Press (Paused)
3
3 reps
50%
3
Deadlift (Paused)
3
3 reps
50%
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
60%
2
Barbell Back Squat
3
5 reps
80%
3
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
5
Sissy Squat
3
6-8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Barbell Back Squat
3
5 reps
80%
3
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
5
Sissy Squat
3
6-8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
60%
2
Barbell Back Squat
3
5 reps
80%
3
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
5
Sissy Squat
3
6-8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Barbell Back Squat
3
5 reps
80%
3
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
5
Sissy Squat
3
6-8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
0.1 mins
RPE 10
2
Deadlift (Paused)
3
3 reps
60%
3
Squat (Paused)
3
3 reps
60%
4
Bench Press (Wide Grip)
2
6-8 reps
75%
5
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
60%
2
Barbell Back Squat
3
5 reps
80%
3
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
5
Sissy Squat
3
6-8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Barbell Back Squat
3
5 reps
80%
3
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
5
Sissy Squat
3
6-8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
60%
2
Barbell Back Squat
3
5 reps
80%
3
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
5
Sissy Squat
3
6-8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Barbell Back Squat
3
5 reps
80%
3
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
5
Sissy Squat
3
6-8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
0.1 mins
RPE 10
2
Deadlift (Paused)
3
3 reps
60%
3
Squat (Paused)
3
3 reps
60%
4
Bench Press (Wide Grip)
2
6-8 reps
75%
5
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
60%
2
Barbell Back Squat
3
5 reps
80%
3
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
5
Sissy Squat
3
6-8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Barbell Back Squat
3
5 reps
80%
3
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
5
Sissy Squat
3
6-8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
60%
2
Barbell Back Squat
3
5 reps
80%
3
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
5
Sissy Squat
3
6-8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Barbell Back Squat
3
5 reps
80%
3
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
5
Sissy Squat
3
6-8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
0.1 mins
RPE 10
2
Deadlift (Paused)
3
3 reps
60%
3
Squat (Paused)
3
3 reps
60%
4
Bench Press (Wide Grip)
2
6-8 reps
75%
5
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
2 reps
90%
90%
2
Below-The-Knee Rack Pull
3
0.1 mins
RPE 10
3
Squat (Paused)
3
3 reps
60%
4
Bench Press (Wide Grip)
2
6-8 reps
75%
5
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
0.1 mins
RPE 10
2
Deadlift (Paused)
3
3 reps
50%
3
Squat (Paused)
3
3 reps
50%
4
Bench Press (Wide Grip)
2
6-8 reps
75%
5
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Rack Pull (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Bench Press (Wide Grip)
3
6-8 reps
75%
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Rack Pull (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Bench Press (Wide Grip)
3
6-8 reps
75%
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Rack Pull (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Bench Press (Wide Grip)
3
6-8 reps
75%
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Rack Pull (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Bench Press (Wide Grip)
3
6-8 reps
75%
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
2
Squat (Paused)
3
3 reps
60%
3
Bench Press (Paused)
3
3 reps
60%
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Rack Pull (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Bench Press (Wide Grip)
3
6-8 reps
75%
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Rack Pull (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Bench Press (Wide Grip)
3
6-8 reps
75%
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Rack Pull (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Bench Press (Wide Grip)
3
6-8 reps
75%
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Rack Pull (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Bench Press (Wide Grip)
3
6-8 reps
75%
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
2
Squat (Paused)
3
3 reps
60%
3
Bench Press (Paused)
3
3 reps
60%
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Rack Pull (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Bench Press (Wide Grip)
3
6-8 reps
75%
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Rack Pull (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Bench Press (Wide Grip)
3
6-8 reps
75%
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Rack Pull (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Bench Press (Wide Grip)
3
6-8 reps
75%
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
1 reps
85%
90%
2
Rack Pull (Barbell)
3
5 reps
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Bench Press (Wide Grip)
3
6-8 reps
75%
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
2
Squat (Paused)
3
3 reps
60%
3
Bench Press (Paused)
3
3 reps
60%
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
2 reps
90%
90%
2
Barbell Squat (Pin)
3
0.1 mins
RPE 10
3
Bench Press (Paused)
3
3 reps
60%
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Below-The-Knee Rack Pull
3
0.1 mins
RPE 10
2
Squat (Paused)
3
3 reps
50%
3
Bench Press (Paused)
3
3 reps
50%
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Upright Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
3
0.2 mins
RPE 9
2
Plank
3
0.2 mins
RPE 9
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
3
0.2 mins
RPE 9
2
Plank
3
0.2 mins
RPE 9
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
2
8-12 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Barbell Back Squat
2 Sets
1 Set
3 Reps
1 Reps
85%
90%
2
Pin Press Bench (Barbell)
3 Sets
5 Reps
80%
3
Seated Wide-Grip Row (Cable)
4 Sets
5 Reps
@9
4
Sissy Squat
3 Sets
6-8 Reps
70%
5
Bench Press (Wide Grip)
3 Sets
6-8 Reps
75%
Day 2
1
Deadlift (Paused)
3 Sets
3 Reps
60%
2
Barbell Back Squat
3 Sets
5 Reps
80%
3
Lat Pulldown (Neutral Grip)
4 Sets
5 Reps
@9
4
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@9
5
Sissy Squat
3 Sets
6-8 Reps
70%
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
3 Reps
1 Reps
85%
90%
2
Rack Pull (Barbell)
3 Sets
5 Reps
80%
3
Seated Wide-Grip Row (Cable)
4 Sets
5 Reps
@9
4
Bench Press (Wide Grip)
3 Sets
6-8 Reps
75%
5
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@9
Day 4
1
Barbell Back Squat
6 Sets
0.1 mins
@10
2
Bench Press (Barbell)
6 Sets
0.1 mins
@10
3
Below-The-Knee Rack Pull
6 Sets
0.1 mins
@10
4
Lat Pulldown (Neutral Grip)
4 Sets
5 Reps
@9
5
Upright Row (Cable)
3 Sets
8 Reps
@9