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BoostcampPNG

Get built different

by Liam W.

Program Description

Power building

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 02, 2024 01:06
  • Last Edited
    Sep 02, 2024 10:48

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
2
2
3 reps
5 reps
83%
80%
2
Bench Press (Close Grip)
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
8 reps
-
4
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
-
6A
Tricep Extension (Cable)
5
10 reps
RPE 8
6B
Meadows Curl
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
86%
82%
2
Bench Press (Close Grip)
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
9 reps
-
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
11 reps
-
6A
Tricep Extension (Cable)
5
10 reps
RPE 8
6B
Meadows Curl
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
10 reps
89%
60%
2
Bench Press (Close Grip)
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
10 reps
-
4
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
11 reps
-
6A
Tricep Extension (Cable)
5
10 reps
RPE 8
6B
Meadows Curl
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
2 reps
9 reps
87%
62%
2
Bench Press (Close Grip)
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
12 reps
-
4
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
11 reps
-
6A
Tricep Extension (Cable)
5
10 reps
RPE 8
6B
Meadows Curl
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
9 reps
92%
62%
2
Bench Press (Close Grip)
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
12 reps
-
4
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
11 reps
-
6A
Tricep Extension (Cable)
7
12 reps
RPE 8
6B
Meadows Curl
7
12 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
5
20 reps
-
8
Hollow Rock
5
15-30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
1 reps
7 reps
85%
64%
2
Bench Press (Close Grip)
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
12 reps
-
4
Pec Deck (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
1
11 reps
-
6A
Tricep Extension (Cable)
5
12 reps
RPE 8
6B
Meadows Curl
5
12 reps
RPE 8
7
Wrist Curls
5
20 reps
-
8
Hollow Rock
5
20-30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1 reps
78%
2
Bench Press (Close Grip)
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
12 reps
-
4
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
11 reps
-
6A
Tricep Extension (Cable)
5
12 reps
RPE 8
6B
Meadows Curl
5
12 reps
RPE 8
7
Wrist Curls
5
20 reps
-
8
Hollow Rock
5
25-30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
6 reps
85%
60%
2
Bench Press (Close Grip)
2
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
1
12 reps
-
4
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
11 reps
-
6A
Tricep Extension (Cable)
5
12 reps
-
6B
Meadows Curl
5
12 reps
-
7
Wrist Curls
5
20 reps
-
8
Hollow Rock
5
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
94%
60%
2
Lat Pulldown (Neutral Grip)
4
12 reps
-
3
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
1
11 reps
-
5A
Tricep Extension (Cable)
5
12 reps
-
5B
Meadows Curl
5
12 reps
-
6
Wrist Curls
5
20 reps
-
7
Hollow Rock
5
30-45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
4 reps
88%
68%
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
1
11 reps
-
5A
Tricep Extension (Cable)
5
12 reps
-
5B
Meadows Curl
5
12 reps
-
6
Wrist Curls
5
20 reps
-
7
Hollow Rock
5
35-45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4
1 reps
3 reps
6 reps
97%
75%
75%
2
Lat Pulldown (Neutral Grip)
4
8 reps
-
3
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
3
8 reps
-
5A
Tricep Extension (Cable)
5
12 reps
-
5B
Meadows Curl
5
12 reps
-
6
Wrist Curls
5
20 reps
-
7
Hollow Rock
5
40-45 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Lat Pulldown (Neutral Grip)
1
12 reps
-
3
Pec Deck (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
1
11 reps
-
5A
Tricep Extension (Cable)
5
12 reps
-
5B
Meadows Curl
5
12 reps
-
6
Wrist Curls
5
20 reps
-
7
Hollow Rock
5
45 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
5 reps
86%
68%
2
Squat (Paused)
2
3 reps
59%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
5
Leg Extension
1
10 reps
-
6
Leg Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2 reps
6 reps
88%
64%
2
Squat (Paused)
2
3 reps
60%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
5
Leg Extension
1
10 reps
-
6
Leg Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5 reps
5 reps
76%
66%
2
Squat (Paused)
2
3 reps
60%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
5
Leg Extension
1
10 reps
-
6
Leg Curl
1
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2 reps
3 reps
91%
70%
2
Squat (Paused)
3
3 reps
62%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5
5
Leg Extension
1
12 reps
-
6
Leg Curl
1
11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
94%
73%
2
Squat (Paused)
3
3 reps
64%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5
5
Leg Extension
1
11 reps
-
6
Leg Curl
1
10 reps
-
7
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
4 reps
3 reps
78%
65%
2
Squat (Paused)
3
3 reps
58%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
5
Leg Extension
1
12 reps
-
6
Leg Curl
1
15 reps
-
7
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
3 reps
3 reps
82%
75%
2
Squat (Paused)
3
3 reps
58%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7.5
5
Leg Extension
1
15 reps
-
6
Leg Curl
1
8 reps
-
7
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
95%
77%
2
Squat (Paused)
3
3 reps
58%
3
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
5
Leg Extension
1
11 reps
-
6
Leg Curl
1
10 reps
-
7
Reverse Wrist Curl (Barbell)
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1 reps
3 reps
86%
65%
2
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Leg Extension
1
11 reps
-
5
Leg Curl
1
10 reps
-
6
Reverse Wrist Curl (Barbell)
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
100%
67%
2
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Leg Extension
4
8 reps
-
5
Leg Curl
3
9 reps
-
6
Reverse Wrist Curl (Barbell)
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3
1 reps
3 reps
70%
54%
2
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Leg Extension
1
11 reps
-
5
Leg Curl
1
10 reps
-
6
Reverse Wrist Curl (Barbell)
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Leg Extension
1
11 reps
-
5
Leg Curl
1
10 reps
-
6
Reverse Wrist Curl (Barbell)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
75%
2
Single Arm High Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
4
Seated Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher (Barbell)
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
75%
2
Single Arm High Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
4
Seated Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher (Barbell)
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
2 reps
75%
2
Single Arm High Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
4
Seated Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher (Barbell)
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
2 reps
75%
2
Single Arm High Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8
4
Seated Front Raise
1
12 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher (Barbell)
6
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
7
2 reps
75%
2
Single Arm High Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Seated Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher (Barbell)
6
10 reps
RPE 8
6
Wrist Curls
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
2 reps
75%
2
Single Arm High Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
11 reps
RPE 7
4
Seated Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher (Barbell)
6
10 reps
RPE 8
6
Wrist Curls
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Single Arm High Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
4
Seated Front Raise
1
20 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher (Barbell)
6
10 reps
RPE 8
6
Wrist Curls
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
80%
2
Single Arm High Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Seated Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher (Barbell)
6
10 reps
RPE 8
6
Hanging Leg Raise
5
20 reps
-
7
Wrist Curls
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Single Arm High Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Seated Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher (Barbell)
6
10 reps
RPE 8
6
Hanging Leg Raise
5
20 reps
-
7
Wrist Curls
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
80%
2
Single Arm High Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Seated Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher (Barbell)
6
10 reps
RPE 8
6
Hanging Leg Raise
5
20 reps
-
7
Wrist Curls
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
7
3 reps
80%
2
Single Arm High Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Seated Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher (Barbell)
6
10 reps
RPE 8
6
Hanging Leg Raise
5
20 reps
-
7
Wrist Curls
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
80%
2
Single Arm High Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
4
Seated Front Raise
1
10 reps
-
5A
Hammer Curl
6
10 reps
RPE 8
5B
Skull Crusher (Barbell)
6
10 reps
RPE 8
6
Hanging Leg Raise
5
20 reps
-
7
Wrist Curls
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
5 reps
85%
70%
2
Stiff Leg Deadlift
2
3 reps
62%
3
Barbell Row
3
5 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
-
5
Safety Bar Squat
3
5 reps
58%
6
Leg Curl
4
20 reps
RPE 7
7
Leg Extension
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
80%
72%
2
Stiff Leg Deadlift
2
3 reps
65%
3
Barbell Row
3
5 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
-
5
Safety Bar Squat
3
5 reps
60%
6
Leg Curl
4
20 reps
RPE 7
7
Leg Extension
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
88%
75%
2
Stiff Leg Deadlift
2
3 reps
67%
3
Barbell Row
3
5 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
-
5
Safety Bar Squat
3
5 reps
62%
6
Leg Curl
4
20 reps
RPE 7
7
Leg Extension
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
1 reps
4 reps
75%
65%
2
Stiff Leg Deadlift
2
3 reps
57%
3
Barbell Row
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
-
5
Safety Bar Squat
3
5 reps
63%
6
Leg Curl
4
20 reps
RPE 7
7
Leg Extension
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
3 reps
92%
77%
2
Stiff Leg Deadlift
2
3 reps
70%
3
Barbell Row
3
5 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
-
5
Safety Bar Squat
3
5 reps
62%
6
Leg Curl
4
20 reps
RPE 7
7
Leg Extension
4
12 reps
RPE 7
8
Sit Up (weighted)
3
6-10 reps
-
9
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
96%
70%
2
Stiff Leg Deadlift
2
3 reps
72%
3
Barbell Row
3
5 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
-
5
Safety Bar Squat
3
5 reps
65%
6
Leg Curl
4
20 reps
RPE 7
7
Leg Extension
4
12 reps
RPE 7
8
Sit Up (weighted)
3
6-10 reps
-
9
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
96%
70%
2
Stiff Leg Deadlift
2
3 reps
74%
3
Barbell Row
3
5 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
-
5
Safety Bar Squat
5
3 reps
70%
6
Leg Curl
4
10 reps
RPE 7
7
Leg Extension
4
7 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
4
15-20 reps
-
9
Sit Up (weighted)
3
6-10 reps
-
10
Sit Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4
1 reps
3 reps
85%
70%
2
Barbell Row
3
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
4
Safety Bar Squat
6
3 reps
55%
5
Leg Curl
4
20 reps
-
6
Leg Extension
4
12 reps
-
7
Sit Up (weighted)
4
6-10 reps
-
8
Sit Up
1
1 mins
-
9
Reverse Wrist Curl (Barbell)
5
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4
1 reps
3 reps
85%
70%
2
Barbell Row
3
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
4
Safety Bar Squat
6
3 reps
57%
5
Leg Curl
4
20 reps
-
6
Leg Extension
4
12 reps
-
7
Sit Up (weighted)
4
6-10 reps
-
8
Sit Up
1
1 mins
-
9
Reverse Wrist Curl (Barbell)
5
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4
1 reps
3 reps
65%
50%
2
Barbell Row
3
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
4
Safety Bar Squat
6
3 reps
55%
5
Leg Curl
4
10 reps
-
6
Leg Extension
4
8 reps
-
7
Decline Sit Up (Weighted)
4
6-10 reps
-
8
Sit Up
1
2 mins
-
9
Reverse Wrist Curl (Barbell)
5
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Barbell Row
3
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
4
Safety Bar Squat
6
3 reps
55%
5
Leg Curl
4
20 reps
-
6
Leg Extension
4
12 reps
-
7
Decline Sit Up (Weighted)
4
6-10 reps
-
8
Sit Up
1
1
2 mins
1 mins
-
-
9
Reverse Wrist Curl (Barbell)
5
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
1 reps
55%
2
Barbell Row
3
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
4
Safety Bar Squat
6
3 reps
55%
5
Leg Curl
4
20 reps
-
6
Leg Extension
4
12 reps
-
7
Decline Sit Up (Weighted)
4
6-10 reps
-
8
Sit Up
2
2 mins
-
9
Reverse Wrist Curl (Barbell)
5
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
68%
2
Bicep Curl (Barbell)
8
8 reps
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
70%
2
Bicep Curl (Barbell)
8
9 reps
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
66%
2
Bicep Curl (Barbell)
8
9 reps
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
72%
2
Bicep Curl (Barbell)
8
11 reps
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
63%
2
Bicep Curl (Barbell)
5
1
6 reps
61 reps
RPE 8
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
French Press
3
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
6
Hanging Leg Raise
3
10-15 reps
-
7
Wrist Curls
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
4 reps
74%
2
Bicep Curl (Barbell)
8
10 reps
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
6
Hanging Leg Raise
4
15-20 reps
-
7
Wrist Curls
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12 reps
60%
2
Bicep Curl (Barbell)
8
10 reps
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4
French Press
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
1
8 reps
-
6
Hanging Leg Raise
4
15-20 reps
-
7
Wrist Curls
5
20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
2 Sets
2 Reps
5 Reps
86%
68%
2
Squat (Paused)
2 Sets
3 Reps
59%
3
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
5
Leg Extension
1 Set
10 Reps
-
6
Leg Curl
1 Set
8 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
83%
80%
2
Bench Press (Close Grip)
2 Sets
7 Reps
@7
3
Lat Pulldown (Neutral Grip)
1 Set
8 Reps
-
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
5
Lateral Raise (Cable)
1 Set
-
6A
Tricep Extension (Cable)
5 Sets
10 Reps
@8
6B
Meadows Curl
5 Sets
10 Reps
@8
Day 3
1
Bench Press (Paused)
3 Sets
2 Reps
75%
2
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
4
Seated Front Raise
1 Set
10 Reps
-
5A
Hammer Curl
6 Sets
10 Reps
@8
5B
Skull Crusher (Barbell)
6 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
85%
70%
2
Stiff Leg Deadlift
2 Sets
3 Reps
62%
3
Barbell Row
3 Sets
5 Reps
@8
4
Pull-Up (Weighted)
5 Sets
5 Reps
-
5
Safety Bar Squat
3 Sets
5 Reps
58%
6
Leg Curl
4 Sets
20 Reps
@7
7
Leg Extension
4 Sets
12 Reps
@7
Day 5
1
Larsen Press (Barbell)
3 Sets
7 Reps
68%
2
Bicep Curl (Barbell)
8 Sets
8 Reps
@8
3
Dip (Weighted)
3 Sets
8 Reps
@8
4
French Press
3 Sets
8 Reps
@8
5
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
-