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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
    May 30, 2025 02:46
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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