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Joe Campy Strength Program (1)

by Joseph Campanella

Program Description

I wanted to combine what I learned in a traditional powerlifting program with a PPL split. I initially made this just for me, but others are more than welcome to take it and make it their own.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 14, 2025 03:20
  • Last Edited
    Jun 18, 2025 10:31

Summary

The Joe Campy Strength Program is a comprehensive 13-week training regimen designed for serious lifters looking to build strength and muscle. With six days of focused workouts each week, you'll engage in a variety of compound and isolation exercises, including barbell and dumbbell movements, to target major muscle groups. This program emphasizes progressive overload and includes techniques like tempo training to enhance your performance. Get ready to push your limits and transform your physique with a structured approach that delivers results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 7
2
Tempo Bench Press
3
2 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7
2
Tempo Bench Press
3
3 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
9 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
9 reps
RPE 8
6
Hammer Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7
2
Tempo Bench Press
3
3 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Bench Press (Close Grip)
3
4 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
11 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
11 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
11 reps
RPE 8
6
Hammer Curl
3
11 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Tempo Bench Press
3
2 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Tempo Bench Press
3
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
9 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
9 reps
RPE 8
6
Hammer Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
4 reps
RPE 8
3
Bench Press (Close Grip)
3
10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Tempo Bench Press
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
11 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
11 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
11 reps
RPE 8
6
Hammer Curl
3
11 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 9
2
Tempo Bench Press
3
2 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Tempo Bench Press
3
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
9 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
9 reps
RPE 8
6
Hammer Curl
3
9 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9
2
Tempo Bench Press
3
4 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Tempo Bench Press
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
11 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
11 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
11 reps
RPE 8
6
Hammer Curl
3
11 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
RPE 6
3
Deadlift (Barbell)
3
3 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 7
2
Deadlift (Paused)
3
2 reps
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2
Deadlift (Paused)
3
3 reps
RPE 7
3
Lat Pulldown
3
9 reps
RPE 8
4
Chest Supported Row (Machine)
3
9 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
9 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 7
2
Deadlift (Paused)
3
4 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Deadlift (Paused)
3
5 reps
RPE 7
3
Lat Pulldown
3
11 reps
RPE 8
4
Chest Supported Row (Machine)
3
11 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
11 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 8
2
Deadlift (Paused)
3
2 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Deadlift (Paused)
3
3 reps
RPE 8
3
Lat Pulldown
3
9 reps
RPE 8
4
Chest Supported Row (Machine)
3
9 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
9 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 8
2
Deadlift (Paused)
3
4 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Deadlift (Paused)
3
5 reps
RPE 8
3
Lat Pulldown
3
11 reps
RPE 8
4
Chest Supported Row (Machine)
3
11 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
11 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 9
2
Deadlift (Paused)
3
2 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 8
4
Chest Supported Row (Machine)
3
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Deadlift (Paused)
3
3 reps
RPE 9
3
Lat Pulldown
3
9 reps
RPE 8
4
Chest Supported Row (Machine)
3
9 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
9 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
9 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 9
2
Deadlift (Paused)
3
4 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Deadlift (Paused)
3
5 reps
RPE 9
3
Lat Pulldown
3
11 reps
RPE 8
4
Chest Supported Row (Machine)
3
11 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
11 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 5
2
Bench Press (Barbell)
3
2 reps
RPE 5
3
Deadlift (Barbell)
3
3 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 7
2
Tempo Squat (Barbell)
3
2 reps
RPE 7
3
Leg Press
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7
2
Tempo Squat (Barbell)
3
3 reps
RPE 7
3
Leg Press
3
9 reps
RPE 8
4
Leg Extension
3
9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Tempo Squat (Barbell)
3
4 reps
RPE 7
3
Leg Press
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Tempo Squat (Barbell)
3
5 reps
RPE 7
3
Leg Press
3
11 reps
RPE 8
4
Leg Extension
3
11 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 8
2
Tempo Squat (Barbell)
3
2 reps
RPE 7
3
Leg Press
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Tempo Squat (Barbell)
3
3 reps
RPE 8
3
Leg Press
3
9 reps
RPE 8
4
Leg Extension
3
9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Tempo Squat (Barbell)
3
4 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Tempo Squat (Barbell)
3
5 reps
RPE 8
3
Leg Press
3
11 reps
RPE 8
4
Leg Extension
3
11 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 9
2
Tempo Squat (Barbell)
3
2 reps
RPE 9
3
Leg Press
3
8 reps
RPE 8
4
Leg Extension
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Tempo Squat (Barbell)
3
3 reps
RPE 9
3
Leg Press
3
9 reps
RPE 8
4
Leg Extension
3
9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Tempo Squat (Barbell)
3
4 reps
RPE 9
3
Leg Press
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Tempo Squat (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
11 reps
RPE 8
4
Leg Extension
3
11 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 5
2
Bench Press (Close Grip)
3
5 reps
RPE 5
3
Incline Chest Press (Machine)
3
8 reps
RPE 8
4
Cable Crossover
3
8 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 5
2
Bench Press (Close Grip)
3
6 reps
RPE 5
3
Incline Chest Press (Machine)
3
9 reps
RPE 8
4
Cable Crossover
3
9 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
9 reps
RPE 8
6
Concentration Curl
3
9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
RPE 5
2
Bench Press (Close Grip)
3
7 reps
RPE 5
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Cable Crossover
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
6
Concentration Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 5
2
Bench Press (Close Grip)
3
8 reps
RPE 5
3
Incline Chest Press (Machine)
3
11 reps
RPE 8
4
Cable Crossover
3
11 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
11 reps
RPE 8
6
Concentration Curl
3
11 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Bench Press (Close Grip)
3
5 reps
RPE 6
3
Incline Chest Press (Machine)
3
8 reps
RPE 8
4
Cable Crossover
3
8 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 5
2
Bench Press (Close Grip)
3
6 reps
RPE 5
3
Incline Chest Press (Machine)
3
9 reps
RPE 8
4
Cable Crossover
3
9 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
9 reps
RPE 8
6
Concentration Curl
3
9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
RPE 6
2
Bench Press (Close Grip)
3
7 reps
RPE 6
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Cable Crossover
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
6
Concentration Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Bench Press (Close Grip)
3
8 reps
RPE 6
3
Incline Chest Press (Machine)
3
11 reps
RPE 8
4
Cable Crossover
3
11 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
11 reps
RPE 8
6
Concentration Curl
3
11 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3
Incline Chest Press (Machine)
3
8 reps
RPE 8
4
Cable Crossover
3
8 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Bench Press (Close Grip)
3
6 reps
RPE 7
3
Incline Chest Press (Machine)
3
9 reps
RPE 8
4
Cable Crossover
3
9 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
9 reps
RPE 8
6
Concentration Curl
3
9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
RPE 7
2
Bench Press (Close Grip)
3
7 reps
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 8
4
Cable Crossover
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
6
Concentration Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Incline Chest Press (Machine)
3
11 reps
RPE 8
4
Cable Crossover
3
11 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
11 reps
RPE 8
6
Concentration Curl
3
11 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 5
2
Barbell Row
3
5 reps
RPE 5
3
High Row
3
8 reps
RPE 8
4
Single Arm Row (Cable)
3
8 reps
RPE 8
5
Seated Dip (Machine)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 5
2
Barbell Row
3
6 reps
RPE 5
3
High Row
3
9 reps
RPE 8
4
Single Arm Row (Cable)
3
9 reps
RPE 8
5
Seated Dip (Machine)
3
9 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
9 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
RPE 5
2
Barbell Row
3
7 reps
RPE 5
3
High Row
3
10 reps
RPE 8
4
Single Arm Row (Cable)
3
10 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 5
2
Barbell Row
3
8 reps
RPE 5
3
High Row
3
11 reps
RPE 8
4
Single Arm Row (Cable)
3
11 reps
RPE 8
5
Seated Dip (Machine)
3
11 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
11 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Barbell Row
3
5 reps
RPE 6
3
High Row
3
8 reps
RPE 8
4
Single Arm Row (Cable)
3
8 reps
RPE 8
5
Seated Dip (Machine)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6
2
Barbell Row
3
6 reps
RPE 6
3
High Row
3
9 reps
RPE 8
4
Single Arm Row (Cable)
3
9 reps
RPE 8
5
Seated Dip (Machine)
3
9 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
9 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
RPE 6
2
Barbell Row
3
7 reps
RPE 6
3
High Row
3
10 reps
RPE 8
4
Single Arm Row (Cable)
3
10 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 6
2
Barbell Row
3
8 reps
RPE 6
3
High Row
3
11 reps
RPE 8
4
Single Arm Row (Cable)
3
11 reps
RPE 8
5
Seated Dip (Machine)
3
11 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
11 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Barbell Row
3
5 reps
RPE 7
3
High Row
3
8 reps
RPE 8
4
Single Arm Row (Cable)
3
8 reps
RPE 8
5
Seated Dip (Machine)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7
2
Barbell Row
3
6 reps
RPE 7
3
High Row
3
9 reps
RPE 8
4
Single Arm Row (Cable)
3
9 reps
RPE 8
5
Seated Dip (Machine)
3
9 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
9 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
RPE 7
2
Barbell Row
3
7 reps
RPE 7
3
High Row
3
10 reps
RPE 8
4
Single Arm Row (Cable)
3
10 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Barbell Row
3
8 reps
RPE 7
3
High Row
3
11 reps
RPE 8
4
Single Arm Row (Cable)
3
11 reps
RPE 8
5
Seated Dip (Machine)
3
11 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
11 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 5
2
Squat (Paused)
3
5 reps
RPE 5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 5
2
Squat (Paused)
3
6 reps
RPE 5
3
Romanian Deadlift (Barbell)
3
9 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 5
2
Squat (Paused)
3
7 reps
RPE 5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 5
2
Squat (Paused)
3
8 reps
RPE 5
3
Romanian Deadlift (Barbell)
3
11 reps
RPE 8
4
Leg Curl
3
11 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Squat (Paused)
3
5 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
9 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 6
2
Squat (Paused)
3
7 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Squat (Paused)
3
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
11 reps
RPE 8
4
Leg Curl
3
11 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Squat (Paused)
3
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Squat (Paused)
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
9 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
RPE 7
2
Squat (Paused)
3
7 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Squat (Paused)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
11 reps
RPE 8
4
Leg Curl
3
11 reps
RPE 8
Week 1
1 / 13 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
2 Reps
@7
2
Tempo Bench Press
3 Sets
2 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
5
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
@8
6
Hammer Curl
3 Sets
8 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
2 Reps
@7
2
Deadlift (Paused)
3 Sets
2 Reps
@7
3
Lat Pulldown
3 Sets
8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
8 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
2 Reps
@7
2
Tempo Squat (Barbell)
3 Sets
2 Reps
@7
3
Leg Press
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
@5
2
Bench Press (Close Grip)
3 Sets
5 Reps
@5
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@8
4
Cable Crossover
3 Sets
8 Reps
@8
5
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@8
6
Concentration Curl
3 Sets
8 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
5 Reps
@5
2
Barbell Row
3 Sets
5 Reps
@5
3
High Row
3 Sets
8 Reps
@8
4
Single Arm Row (Cable)
3 Sets
8 Reps
@8
5
Seated Dip (Machine)
3 Sets
8 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
@5
2
Squat (Paused)
3 Sets
5 Reps
@5
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
4
Leg Curl
3 Sets
8 Reps
@8