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OczyPl 500 4D

by Ar Pr

Program Description

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Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 01, 2025 12:28
  • Last Edited
    Jun 18, 2025 11:28

Summary

Unleash your strength with the OczyPl 500 4D program, a comprehensive 16-week training plan designed for serious lifters. This program spans 4 days a week, focusing on compound movements like deadlifts, squats, and bench presses to build raw power and muscle mass. Each session combines high-intensity lifts with targeted accessory work, ensuring balanced development across all major muscle groups. Perfect for those ready to elevate their training and achieve impressive gains!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Chin-Up (Bodyweight)
3
AMRAP
-
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Paused)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4
T-Bar Row
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
4
6 reps
RPE 7
3
Face Pull
3
15 reps
RPE 7
4
Squat (Low Bar)
3
4 reps
80%
5
Lat Pulldown
4
10 reps
RPE 7
6
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
60%
3
Hack Squat
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
15 reps
RPE 7
5
Single Leg Deadlift
3
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 7
7
Ab Wheel
3
12 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
5 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Front Squat (Barbell)
3 Sets
8 Reps
@7
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
5
Seated Row (Cable)
4 Sets
10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
85%
2
Squat (Paused)
4 Sets
5 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10 Reps
@7
4
T-Bar Row
3 Sets
10 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
85%
2
Bench Press (Close Grip)
4 Sets
6 Reps
@7
3
Face Pull
3 Sets
15 Reps
@7
4
Squat (Low Bar)
3 Sets
4 Reps
80%
5
Lat Pulldown
4 Sets
10 Reps
@7
6
Decline Crunch (Weighted)
3 Sets
12 Reps
@7
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
60%
3
Hack Squat
3 Sets
12 Reps
@7
4
Chest Fly (Dumbbell)
3 Sets
15 Reps
@7
5
Single Leg Deadlift
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7
7
Ab Wheel
3 Sets
12 Reps
@7