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Simple Powerbuilding

by The Truth

Program Description

Be big and strong. Saturday would be fun accessory day.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 07, 2026 12:30
  • Last Edited
    Mar 07, 2026 04:53
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.2%
Glutes
11.2%
Upper Back
9.6%
Front Delts
9.2%
Triceps
8.2%
Hamstrings
8.2%
Abs
7.9%
Lats
7.4%
Biceps
6.9%
Chest
5.9%
Middle Delts
4.1%
Forearms
3.8%
Lower Back
3.5%
Rear Delts
2.4%
Adductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
3
1 reps
5 reps
90%
80%
2
Incline Bench Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
3
1 reps
5 reps
90%
80%
2
Incline Bench Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
3
1 reps
5 reps
90%
80%
2
Incline Bench Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
3 reps
70%
2
Bench Press (Paused)
3
3 reps
55%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
3
1 reps
5 reps
90%
80%
2
Incline Bench Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
3
1 reps
5 reps
90%
80%
2
Incline Bench Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
3
1 reps
5 reps
90%
80%
2
Incline Bench Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
3 reps
70%
2
Bench Press (Paused)
3
3 reps
55%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
3
1 reps
5 reps
90%
80%
2
Incline Bench Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
3
1 reps
5 reps
90%
80%
2
Incline Bench Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
3
1 reps
5 reps
90%
80%
2
Incline Bench Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
3 reps
70%
2
Bench Press (Paused)
3
3 reps
55%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
3
1 reps
5 reps
90%
80%
2
Incline Bench Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
3
1 reps
5 reps
90%
80%
2
Incline Bench Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
5
Upright Row (Cable)
3
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
Tempo Squat (Barbell)
3
3 reps
70%
2
Bench Press (Paused)
3
3 reps
55%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Upright Row (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
5 reps
80%
2
Incline Bench Press (Barbell)
2
5 reps
80%
3
Romanian Deadlift (Barbell)
2
5 reps
80%
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Wide Grip Lat Pulldown
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
5 reps
80%
2
Incline Bench Press (Barbell)
2
5 reps
80%
3
Romanian Deadlift (Barbell)
2
5 reps
80%
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Wide Grip Lat Pulldown
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
5 reps
80%
2
Incline Bench Press (Barbell)
2
5 reps
80%
3
Romanian Deadlift (Barbell)
2
5 reps
80%
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Wide Grip Lat Pulldown
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
70%
2
Deadlift (Paused)
3
3 reps
55%
3
Plank
3
0.2 mins
RPE 9
4
Chest Fly (Cable)
2
12 reps
RPE 8
5
Pull Apart (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
5 reps
80%
2
Incline Bench Press (Barbell)
2
5 reps
80%
3
Romanian Deadlift (Barbell)
2
5 reps
80%
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Wide Grip Lat Pulldown
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
5 reps
80%
2
Incline Bench Press (Barbell)
2
5 reps
80%
3
Romanian Deadlift (Barbell)
2
5 reps
80%
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Wide Grip Lat Pulldown
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
5 reps
80%
2
Incline Bench Press (Barbell)
2
5 reps
80%
3
Romanian Deadlift (Barbell)
2
5 reps
80%
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Wide Grip Lat Pulldown
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
70%
2
Deadlift (Paused)
3
3 reps
55%
3
Plank
3
0.2 mins
RPE 9
4
Chest Fly (Cable)
2
12 reps
RPE 8
5
Pull Apart (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
5 reps
80%
2
Incline Bench Press (Barbell)
2
5 reps
80%
3
Romanian Deadlift (Barbell)
2
5 reps
80%
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Wide Grip Lat Pulldown
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
5 reps
80%
2
Incline Bench Press (Barbell)
2
5 reps
80%
3
Romanian Deadlift (Barbell)
2
5 reps
80%
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Wide Grip Lat Pulldown
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
5 reps
80%
2
Incline Bench Press (Barbell)
2
5 reps
80%
3
Romanian Deadlift (Barbell)
2
5 reps
80%
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Wide Grip Lat Pulldown
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
70%
2
Deadlift (Paused)
3
3 reps
55%
3
Plank
3
0.2 mins
RPE 9
4
Chest Fly (Cable)
2
12 reps
RPE 8
5
Pull Apart (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
5 reps
80%
2
Incline Bench Press (Barbell)
2
5 reps
80%
3
Romanian Deadlift (Barbell)
2
5 reps
80%
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Wide Grip Lat Pulldown
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
5 reps
80%
2
Incline Bench Press (Barbell)
2
5 reps
80%
3
Romanian Deadlift (Barbell)
2
5 reps
80%
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Wide Grip Lat Pulldown
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
70%
2
Deadlift (Paused)
3
3 reps
55%
3
Plank
3
0.2 mins
RPE 9
4
Pull Apart (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
90%
80%
2
Overhead Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
90%
80%
2
Overhead Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
90%
80%
2
Overhead Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
70%
2
Squat (Paused)
3
3 reps
55%
3
Pallof Press
3
8 reps
RPE 9
4
Wide Grip Lat Pulldown
2
5 reps
RPE 8
5
Upright Row (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
90%
80%
2
Overhead Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
90%
80%
2
Overhead Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
90%
80%
2
Overhead Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
70%
2
Squat (Paused)
3
3 reps
55%
3
Pallof Press
3
8 reps
RPE 9
4
Wide Grip Lat Pulldown
2
5 reps
RPE 8
5
Upright Row (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
90%
80%
2
Overhead Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
90%
80%
2
Overhead Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
90%
80%
2
Overhead Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
70%
2
Squat (Paused)
3
3 reps
55%
3
Pallof Press
3
8 reps
RPE 9
4
Wide Grip Lat Pulldown
2
5 reps
RPE 8
5
Upright Row (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
90%
80%
2
Overhead Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
90%
80%
2
Overhead Press (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Wide Grip Lat Pulldown
4
5 reps
RPE 9
4
Front Squat (Dumbbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
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
Tempo Deadlift
3
3 reps
70%
2
Squat (Paused)
3
3 reps
55%
3
Pallof Press
3
8 reps
RPE 9
4
Upright Row (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Pull Apart (Cable)
3
15 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Pull Apart (Cable)
3
15 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Pull Apart (Cable)
3
15 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5 reps
RPE 8
2
Tricep Extension (Barbell)
2
5 reps
RPE 8
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Pull Apart (Cable)
3
15 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Pull Apart (Cable)
3
15 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Pull Apart (Cable)
3
15 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5 reps
RPE 8
2
Tricep Extension (Barbell)
2
5 reps
RPE 8
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Pull Apart (Cable)
3
15 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Pull Apart (Cable)
3
15 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Pull Apart (Cable)
3
15 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
5 reps
RPE 8
2
Tricep Extension (Barbell)
2
5 reps
RPE 8
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Pull Apart (Cable)
3
15 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Pull Apart (Cable)
3
15 reps
RPE 9
3
Incline Curl (Dumbbell)
3
12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Wrist Curls
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
15 reps
RPE 9
2
Incline Curl (Dumbbell)
2
12 reps
RPE 8
3
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Week 1
1 / 16 Weeks
Day 4
1
Suitcase Carry
4 Sets
0.2 mins
@9
2
Pull Apart (Cable)
3 Sets
15 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
5
Wrist Curls
3 Sets
12 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
2
Overhead Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
3
Wide Grip Lat Pulldown
4 Sets
5 Reps
@9
4
Front Squat (Dumbbell)
3 Sets
8 Reps
@9
5
Chest Fly (Cable)
3 Sets
12 Reps
@9
Day 1
1
Barbell Back Squat
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
2
Incline Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
3
Seated Wide-Grip Row (Cable)
4 Sets
5 Reps
@9
4
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@9
5
Upright Row (Cable)
3 Sets
12 Reps
@9
Day 2
1
Barbell Back Squat
2 Sets
5 Reps
80%
2
Incline Bench Press (Barbell)
2 Sets
5 Reps
80%
3
Romanian Deadlift (Barbell)
2 Sets
5 Reps
80%
4
Seated Wide-Grip Row (Cable)
3 Sets
5 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
5 Reps
@9