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BoostcampPNG

Power-building Program

by Quinton Albertson
11 athletes joined

Program Description

Build big muscles

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 22, 2025 01:34
  • Last Edited
    Jun 18, 2025 11:05

Summary

Unlock your strength potential with this comprehensive 12-week Power-building Program, designed for dedicated lifters ready to elevate their game. Committing to six days a week, you’ll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups, including specialized sessions for back, biceps, shoulders, and arms. Each workout is meticulously crafted to enhance both muscle growth and strength, ensuring you build a solid foundation while pushing your limits. Join this transformative journey and watch your physique and performance soar!
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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
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5
Chest Fly (Machine)
3
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
10 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Shrug (Barbell)
3
20 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Seated Calf Raise
3
25 reps
RPE 9
7
Standing Calf Raise
3
25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Deadlift (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Deadlift (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Deadlift (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
2
Deadlift (Barbell)
2
1
1
5-8 reps
5-8 reps
5-8 reps
65%
70%
75%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Deadlift (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Deadlift (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Deadlift (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
2
Deadlift (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
75%
80%
85%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Deadlift (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Deadlift (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
2
Deadlift (Barbell)
2
1
1-3 reps
1-3 reps
85%
90%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Lat Pulldown (Close Grip)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Shrug (Barbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
2
12 reps
12 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
7
Fat Grip Hold
3
1 mins
RPE 9
8
Wrist Curls
3
30 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Barbell Row
1 Set
2 Sets
10 Reps
8 Reps
@8
@9
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
4
Lat Pulldown (Close Grip)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
5
Shrug (Barbell)
3 Sets
20 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
7
Fat Grip Hold
3 Sets
1 mins
@9
8
Wrist Curls
3 Sets
30 Reps
@9
Day 6
1
Seated Overhead Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
12 Reps
@8
@9
3
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
4
Hammer Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
5
Single Arm Overhead Tricep Extension
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
6
Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
7
Fat Grip Hold
3 Sets
1 mins
@9
8
Wrist Curls
3 Sets
30 Reps
@9
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
65%
70%
75%
2
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
8 Reps
@8
@9
3
Leg Extension
1 Set
2 Sets
12 Reps
10 Reps
@8
@9
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@9
5
Lying Leg Curl
3 Sets
15 Reps
@9
6
Seated Calf Raise
3 Sets
25 Reps
@9
7
Standing Calf Raise
3 Sets
25 Reps
@9
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
65%
70%
75%
2
Seated Overhead Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@9
4
Close Grip Bench Press (Smith Machine)
3 Sets
8 Reps
@9
5
Chest Fly (Machine)
3 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
12 Reps
@8
@9
Day 4
1
Squat (Barbell)
2 Sets
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
65%
70%
75%
2
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
8 Reps
@8
@9
3
Leg Extension
1 Set
2 Sets
12 Reps
10 Reps
@8
@9
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@9
5
Lying Leg Curl
3 Sets
15 Reps
@9
6
Seated Calf Raise
3 Sets
25 Reps
@9
7
Standing Calf Raise
3 Sets
25 Reps
@9
Day 5
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
65%
70%
75%
2
Deadlift (Barbell)
2 Sets
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
65%
70%
75%
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@9
4
Chest Fly (Machine)
1 Set
2 Sets
12 Reps
10 Reps
@8
@9
5
Seated Row (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
6
Lat Pulldown (Close Grip)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
7
Shrug (Barbell)
3 Sets
20 Reps
@9