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Powerbuilding

by Eli B.

Program Description

To get stronger and bigger

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 27, 2025 11:10
  • Last Edited
    Jun 18, 2025 11:59

Summary

Unlock your strength potential with the Powerbuilding program, a comprehensive 12-week journey designed to build muscle and enhance your lifting performance. Committing to five days a week, you’ll engage in a balanced mix of heavy compound lifts like the Sumo Deadlift and Bench Press, alongside targeted accessory work for optimal muscle growth. This program is perfect for those ready to push their limits and achieve impressive gains, all while utilizing a full gym setup for maximum versatility. Get ready to transform your physique and elevate your training!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
4
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Front Raise
4
12 reps
RPE 7.5
5
Rear Delt Fly (Machine)
4
12 reps
RPE 8
6
Shoulder Press (Machine)
1
3
6 reps
6 reps
-
RPE 9
7
Clamshells (Band)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
4
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Front Raise
4
12 reps
RPE 7.5
5
Rear Delt Fly (Machine)
4
12 reps
RPE 8
6
Shoulder Press (Machine)
1
3
6 reps
6 reps
-
RPE 9
7
Clamshells (Band)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
4
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Front Raise
4
12 reps
RPE 7.5
5
Rear Delt Fly (Machine)
4
12 reps
RPE 8
6
Shoulder Press (Machine)
1
3
6 reps
6 reps
-
RPE 9
7
Clamshells (Band)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
4
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Front Raise
4
12 reps
RPE 7.5
5
Rear Delt Fly (Machine)
4
12 reps
RPE 8
6
Shoulder Press (Machine)
1
3
6 reps
6 reps
-
RPE 9
7
Clamshells (Band)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
4
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Front Raise
4
12 reps
RPE 7.5
5
Rear Delt Fly (Machine)
4
12 reps
RPE 8
6
Shoulder Press (Machine)
1
3
6 reps
6 reps
-
RPE 9
7
Clamshells (Band)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
4
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Front Raise
4
12 reps
RPE 7.5
5
Rear Delt Fly (Machine)
4
12 reps
RPE 8
6
Shoulder Press (Machine)
1
3
6 reps
6 reps
-
RPE 9
7
Clamshells (Band)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
4
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Front Raise
4
12 reps
RPE 7.5
5
Rear Delt Fly (Machine)
4
12 reps
RPE 8
6
Shoulder Press (Machine)
1
3
6 reps
6 reps
-
RPE 9
7
Clamshells (Band)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
4
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Front Raise
4
12 reps
RPE 7.5
5
Rear Delt Fly (Machine)
4
12 reps
RPE 8
6
Shoulder Press (Machine)
1
3
6 reps
6 reps
-
RPE 9
7
Clamshells (Band)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
4
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Front Raise
4
12 reps
RPE 7.5
5
Rear Delt Fly (Machine)
4
12 reps
RPE 8
6
Shoulder Press (Machine)
1
3
6 reps
6 reps
-
RPE 9
7
Clamshells (Band)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
4
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Front Raise
4
12 reps
RPE 7.5
5
Rear Delt Fly (Machine)
4
12 reps
RPE 8
6
Shoulder Press (Machine)
1
3
6 reps
6 reps
-
RPE 9
7
Clamshells (Band)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
4
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Front Raise
4
12 reps
RPE 7.5
5
Rear Delt Fly (Machine)
4
12 reps
RPE 8
6
Shoulder Press (Machine)
1
3
6 reps
6 reps
-
RPE 9
7
Clamshells (Band)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
4
6 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Front Raise
4
12 reps
RPE 7.5
5
Rear Delt Fly (Machine)
4
12 reps
RPE 8
6
Shoulder Press (Machine)
1
3
6 reps
6 reps
-
RPE 9
7
Clamshells (Band)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Fly (Dumbbell)
4
15 reps
RPE 7
4
Chest Pull Over
4
12 reps
RPE 7
5
Dumbbell Row
4
12 reps
RPE 8
6
Back Extension
4
10 reps
RPE 8.5
7
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Fly (Dumbbell)
4
15 reps
RPE 7
4
Chest Pull Over
4
12 reps
RPE 7
5
Dumbbell Row
4
12 reps
RPE 8
6
Back Extension
4
10 reps
RPE 8.5
7
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Fly (Dumbbell)
4
15 reps
RPE 7
4
Chest Pull Over
4
12 reps
RPE 7
5
Dumbbell Row
4
12 reps
RPE 8
6
Back Extension
4
10 reps
RPE 8.5
7
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Fly (Dumbbell)
4
15 reps
RPE 7
4
Chest Pull Over
4
12 reps
RPE 7
5
Dumbbell Row
4
12 reps
RPE 8
6
Back Extension
4
10 reps
RPE 8.5
7
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Fly (Dumbbell)
4
15 reps
RPE 7
4
Chest Pull Over
4
12 reps
RPE 7
5
Dumbbell Row
4
12 reps
RPE 8
6
Back Extension
4
10 reps
RPE 8.5
7
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Fly (Dumbbell)
4
15 reps
RPE 7
4
Chest Pull Over
4
12 reps
RPE 7
5
Dumbbell Row
4
12 reps
RPE 8
6
Back Extension
4
10 reps
RPE 8.5
7
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Fly (Dumbbell)
4
15 reps
RPE 7
4
Chest Pull Over
4
12 reps
RPE 7
5
Dumbbell Row
4
12 reps
RPE 8
6
Back Extension
4
10 reps
RPE 8.5
7
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Fly (Dumbbell)
4
15 reps
RPE 7
4
Chest Pull Over
4
12 reps
RPE 7
5
Dumbbell Row
4
12 reps
RPE 8
6
Back Extension
4
10 reps
RPE 8.5
7
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Fly (Dumbbell)
4
15 reps
RPE 7
4
Chest Pull Over
4
12 reps
RPE 7
5
Dumbbell Row
4
12 reps
RPE 8
6
Back Extension
4
10 reps
RPE 8.5
7
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Fly (Dumbbell)
4
15 reps
RPE 7
4
Chest Pull Over
4
12 reps
RPE 7
5
Dumbbell Row
4
12 reps
RPE 8
6
Back Extension
4
10 reps
RPE 8.5
7
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Fly (Dumbbell)
4
15 reps
RPE 7
4
Chest Pull Over
4
12 reps
RPE 7
5
Dumbbell Row
4
12 reps
RPE 8
6
Back Extension
4
10 reps
RPE 8.5
7
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Fly (Dumbbell)
4
15 reps
RPE 7
4
Chest Pull Over
4
12 reps
RPE 7
5
Dumbbell Row
4
12 reps
RPE 8
6
Back Extension
4
10 reps
RPE 8.5
7
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
8
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
4
12 reps
RPE 7
2
Cable Crunch
4
25 reps
RPE 8
3
Stretching
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
4
12 reps
RPE 7
2
Cable Crunch
4
25 reps
RPE 8
3
Stretching
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
4
12 reps
RPE 7
2
Cable Crunch
4
25 reps
RPE 8
3
Stretching
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
4
12 reps
RPE 7
2
Cable Crunch
4
25 reps
RPE 8
3
Stretching
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
4
12 reps
RPE 7
2
Cable Crunch
4
25 reps
RPE 8
3
Stretching
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
4
12 reps
RPE 7
2
Cable Crunch
4
25 reps
RPE 8
3
Stretching
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
4
12 reps
RPE 7
2
Cable Crunch
4
25 reps
RPE 8
3
Stretching
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
4
12 reps
RPE 7
2
Cable Crunch
4
25 reps
RPE 8
3
Stretching
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
4
12 reps
RPE 7
2
Cable Crunch
4
25 reps
RPE 8
3
Stretching
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
4
12 reps
RPE 7
2
Cable Crunch
4
25 reps
RPE 8
3
Stretching
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
4
12 reps
RPE 7
2
Cable Crunch
4
25 reps
RPE 8
3
Stretching
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
4
12 reps
RPE 7
2
Cable Crunch
4
25 reps
RPE 8
3
Stretching
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
15 reps
RPE 8
1B
Sissy Squat
4
25 reps
RPE 8
2A
Squat (Barbell)
4
3 reps
RPE 8
2B
Hip Thrust (Barbell)
4
6 reps
RPE 9.5
2C
Seated Hamstring Curl
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
15 reps
RPE 8
1B
Sissy Squat
4
25 reps
RPE 8
2A
Squat (Barbell)
4
3 reps
RPE 8
2B
Hip Thrust (Barbell)
4
6 reps
RPE 9.5
2C
Seated Hamstring Curl
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
15 reps
RPE 8
1B
Sissy Squat
4
25 reps
RPE 8
2A
Squat (Barbell)
4
3 reps
RPE 8
2B
Hip Thrust (Barbell)
4
6 reps
RPE 9.5
2C
Seated Hamstring Curl
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
15 reps
RPE 8
1B
Sissy Squat
4
25 reps
RPE 8
2A
Squat (Barbell)
4
3 reps
RPE 8
2B
Hip Thrust (Barbell)
4
6 reps
RPE 9.5
2C
Seated Hamstring Curl
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
15 reps
RPE 8
1B
Sissy Squat
4
25 reps
RPE 8
2A
Squat (Barbell)
4
3 reps
RPE 8
2B
Hip Thrust (Barbell)
4
6 reps
RPE 9.5
2C
Seated Hamstring Curl
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
15 reps
RPE 8
1B
Sissy Squat
4
25 reps
RPE 8
2A
Squat (Barbell)
4
3 reps
RPE 8
2B
Hip Thrust (Barbell)
4
6 reps
RPE 9.5
2C
Seated Hamstring Curl
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
15 reps
RPE 8
1B
Sissy Squat
4
25 reps
RPE 8
2A
Squat (Barbell)
4
3 reps
RPE 8
2B
Hip Thrust (Barbell)
4
6 reps
RPE 9.5
2C
Seated Hamstring Curl
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
15 reps
RPE 8
1B
Sissy Squat
4
25 reps
RPE 8
2A
Squat (Barbell)
4
3 reps
RPE 8
2B
Hip Thrust (Barbell)
4
6 reps
RPE 9.5
2C
Seated Hamstring Curl
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
15 reps
RPE 8
1B
Sissy Squat
4
25 reps
RPE 8
2A
Squat (Barbell)
4
3 reps
RPE 8
2B
Hip Thrust (Barbell)
4
6 reps
RPE 9.5
2C
Seated Hamstring Curl
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
15 reps
RPE 8
1B
Sissy Squat
4
25 reps
RPE 8
2A
Squat (Barbell)
4
3 reps
RPE 8
2B
Hip Thrust (Barbell)
4
6 reps
RPE 9.5
2C
Seated Hamstring Curl
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
15 reps
RPE 8
1B
Sissy Squat
4
25 reps
RPE 8
2A
Squat (Barbell)
4
3 reps
RPE 8
2B
Hip Thrust (Barbell)
4
6 reps
RPE 9.5
2C
Seated Hamstring Curl
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
15 reps
RPE 8
1B
Sissy Squat
4
25 reps
RPE 8
2A
Squat (Barbell)
4
3 reps
RPE 8
2B
Hip Thrust (Barbell)
4
6 reps
RPE 9.5
2C
Seated Hamstring Curl
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 8.5
2
Bench Press (Paused)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
4
15 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Sumo Deadlift (Barbell)
4 Sets
4 Reps
@8.5
2
Bench Press (Paused)
4 Sets
6 Reps
@8.5
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@7.5
4
Front Raise
4 Sets
12 Reps
@7.5
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
@8
6
Shoulder Press (Machine)
1 Set
3 Sets
6 Reps
6 Reps
-
@9
7
Clamshells (Band)
1 Set
-
Day 2
1
Chest Press (Machine)
4 Sets
12 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
3
Chest Fly (Dumbbell)
4 Sets
15 Reps
@7
4
Chest Pull Over
4 Sets
12 Reps
@7
5
Dumbbell Row
4 Sets
12 Reps
@8
6
Back Extension
4 Sets
10 Reps
@8.5
7
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
8
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
@8.5
@9.5
@10
Day 3
1
Ab Wheel
4 Sets
12 Reps
@7
2
Cable Crunch
4 Sets
25 Reps
@8
3
Stretching
3 Sets
1 mins
@8
Day 4
1A
Leg Extension
4 Sets
15 Reps
@8
1B
Sissy Squat
4 Sets
25 Reps
@8
2A
Squat (Barbell)
4 Sets
3 Reps
@8
2B
Hip Thrust (Barbell)
4 Sets
6 Reps
@9.5
2C
Seated Hamstring Curl
4 Sets
15 Reps
@8
Day 5
1
Sumo Deadlift (Barbell)
4 Sets
4 Reps
@8.5
2
Bench Press (Paused)
2 Sets
2 Sets
6 Reps
6 Reps
@8
@8.5
3
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
4
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@8
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
6
Single Arm Tricep Extension (Cable)
4 Sets
15 Reps
@8