About the program

This program is designed to build muscle-mass while also working on absolute

strength in the compound lifts with a so-called ‘’powerbuilding’’ approach. The
program consists of a 10-week cycle with three phases.

Phase 1 – Volume
In week 1-4 the focus lies on building volume by adding extra reps & sets each
week. This creates a strong base to up the weights in the next weeks.

Phase 2 – intensity
In week 5-9 we focus on working towards new strength numbers. The reps and sets
slowly go down in volume but the intensity goes up by adding weight each week.
We end of this cycle with hitting a 1 rep max on the compound lifts.

Phase 3 – Deload
The 10th week is a deload week. This is meant to give your body some needed rest
to prepare for a new start of the program. It’s extremely important that you don’t
skip this week if you want to keep progressing.

The program is designed to be endlessly repeated. After you’ve finished week 10

you start again in week 1 with your new strength numbers.
Key Terms

1RM: 1 rep max

COMPOUND LIFTS: Back Squat, Bench Press, Deadlift

DROP SET: COMPLETE A SET TO MUSCULAR FAILURE, then lighten the load by
10–30%, and repeat, with no rest in between sets.

INTENSITY: Effort and load.

LOAD: The weight of the external resistance.

PROGRESSIVE OVERLOAD: The gradual increase of stress placed upon the body
during training.

POWERBUILDING: The combination of bodybuilding and powerlifting training

styles, meaning we simultaneously train for size and strength.

RPE: Rate of perceived exertion. A measure of how difficult a set is on a 1-10 scale.
10 meaning you hit muscular failure and would not be able to do another rep. An
RPE of 9 means you could have gotten one more rep, an RPE of 8 means you could
have gotten two more reps, etc.

VOLUME: Total amount of reps and sets preformed.

Exercise standards

Doing these exercises the exact way like they’re meant to be done is the key to
making progress. Make sure to carefully read the key points below before starting
the program.

Warm-up
Start with a few minutes of easy cardio like biking, rowing or running to get the
blood flowing and to get your heartrate up a bit. After this move to a few dynamic
stretches that target the muscle group that you’re hitting that day. Once this is
done we start a pyramid warm-up before doing any heavy working set of
compound movements. For example, if you’re going for 6 reps of 100KG on the
squat then you could warm-up as follows: 10 reps empty barbell, 6 reps x 40kg, 4 reps x
60kg, 2 reps x 80kg then start your working set of 6 reps x 100kg.

Compound lifts
The focus here lies on building absolute strength. Week after week the reps or
percentages of these lifts will be changing. It’s very important to keep yourself to
these exact percentages and reps so we create progressive overload. The first
weeks are meant to feel pretty easy. I know it can be tempting go heavier, but
make sure to never do this and stick to the numbers. Otherwise it will hurt your
progress later on in the program.
Make sure to calculate the working set percentage of your current one rep max,
meaning it’s a 1RM that you can hit at the start of this program. If you don’t know
this then it’s best to test your 1RM before starting this program instead of guessing
it. This cycle won’t work If you calculate your percentages of a 1RM that’s higher
than what you can actually lift, so don’t do that.

Here’s an example on how to calculate with an example 1RM OF 100KG

‘’Bench press: 4 sets of 3 reps @80% of 1RM.’’ This means you do 4 sets of 3 repetitions at 80% of 100kg. So your working
weight is 100kg x 0,8 = 80kg. If you need to round of your number then it’s better to round it down instead of up.

Below are the keys for all three compound lifts

- Bench press
Start with a controlled downward motion, hit a slight pause fully touching
the chest and explode up. Key points: tuck your shoulder blades together so
you have a stable and safe platform to push from. Use your legs to push into
the ground to create more force, but make sure your butt is not coming off
the bench. Always use the same grip width so you get used to it.
 - Back Squat
Never sacrifice weight over form in this exercise. Hitting dept is the most
important thing. If you reach a weight where you can’t hit depth below
parallel anymore then it’s simply too heavy, put your echo aside and lower
the weight. Key points: make sure to brace your core as hard as possible,
descend in a controlled motion, hit dept, and explode up. Never let your
torso fall forward while standing up from the bottom position.

- Deadlift
This is a very taxing movement on the body, that’s why we only push these
ones a week. A good brace is absolute key in this lift. Don’t think about this
being a pulling movement but instead push your feet in the ground like
you’re trying to push the ground away. Make sure there’s no change of
lower back flexion while doing this movement. You can choose yourself if
you do deadlifts in sumo or conventional style.

Bodybuilding/accessory lifts
We’re working with an RPE rate on all the other lifts. The main key here is to create
progressive overload as well. Here’s an example on how to do that
‘’Dumbbell skull crushers 3 sets 8-10 reps @RPE 9-10’’ Start out with a weight that
you can do for 8 reps at RPE 9. Each week you try to get an extra rep with that
weight. Once you are able to hit 10 reps at RPE 9 you move up in weight and start
at 8 reps again doing the same progression.

Cardio
The program has two optional cardio sessions of choice that you can add in if
wanted. These are by no means a must to build muscle and strength, but they do
help with building overall health and fitness while also burning more calories.
Having a good baseline cardio also helps to speed up your recovery and makes
you feel fitter overall.
The Program
Week 1

Day 1
- Bench press: 4 sets of 3 reps @80% of 1RM.
- Standing barbell overhead press: 3x 5-8 reps @RPE 8
- Machine chest press: 2 sets of 10-12 reps @RPE 9
- Machine chest fly: 2 sets of 10-12 reps @RPE 9
- Lateral dumbbell shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Dumbbell skull crushers: 3 sets 8-10 reps @RPE 8-9
- Straight bar triceps push down: 3 sets 10-15 reps @RPE 9-10

Day 2
- Pull-ups (weighted): 4 sets of 5 reps @RPE 9
- Wide grip machine row: 3 sets of 10-12 reps @RPE 9
- Kneeling single arm lat pulldown: 3 sets of 10-12 reps @RPE 9-10
- Standing dumbbell straight bar bicep curl: 3 sets of 8-10 reps @RPE 9-10
- Seated incline dumbbell bicep curl: 3 sets of 10-12 reps @RPE 10
- Standing dumbbell hammer curl: 1 set max reps + 5-10 partial reps (same weight as incline DB curls)

- Optional: 30 minutes of cardio of your choice.

Day 3
- Barbell back squats: 4 sets of 3 reps @80% of 1RM
- Deadlifts: 3 sets of 3 reps @80% of 1RM
- Hack squat/leg press: 2 sets of 10-12 reps @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 reps @RPE 9-10 + one all out drop set on the last set.
- Hanging leg raises: 3 sets 10-15 reps

Day 4 Full rest day

Day 5
- Bench press 4 sets of 3 reps @80% of 1RM.
- Superset
o Incline dumbbell press: 3 sets of 6-8 reps @RPE 8-9
o Lying incline bench dumbbell row: 3 sets of 8-10 reps @RPE 9
- Dips (weighted) 2 sets of 10-12 reps @RPE 9
- Superset
o Lat Pull-down: 3 sets of 10-12 reps @RPE 9-10
o Seated DB lateral shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Superset
o Dumbbell skull crushers: 4 sets of 10-12 reps @RPE 8-9
o Dumbbell Curls: 4 sets 10-12 reps @RPE 9-10
- Finisher
o Triceps rope cable pushdown: 1 set 8-10 reps + drop set max reps
o Standing lat cable pushdown with rope: 1 set 8-10 reps + drop set max reps

Day 6
- Barbell back squats: 4 sets of 3 reps @80% of 1RM.
- Bulgarian split squats: 3 sets of 10-12 reps per leg @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 reps @RPE 9-10 + one all out drop set on the last set.
- Back extensions (weighted): 3 sets of 10-15 reps @RPE 9-10
- Superset
o Hanging leg raises: 3 sets of 10-15 reps
o Single leg weighted standing calf raises: 3 sets of 10-12 reps @RPE 9-10
-

Day 7
- Cardio session of choice
Week 2

Day 1
- Bench press: 4 sets of 4 reps @80% of 1RM.
- Standing barbell overhead press: 3x 5-8 reps @RPE 8
- Machine chest press: 2 sets of 10-12 reps @RPE 9
- Machine chest fly: 2 sets of 10-12 reps @RPE 9
- Lateral dumbbell shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Dumbbell skull crushers: 3 sets 8-10 reps @RPE 8-9
- Straight bar triceps push down: 3 sets 10-15 reps @RPE 9-10

Day 2
- Pull-ups (weighted): 4 sets of 5 reps @RPE 9
- Wide grip machine row: 3 sets of 10-12 reps @RPE 9
- Kneeling single arm lat pulldown: 3 sets of 10-12 reps @RPE 9-10
- Standing dumbbell straight bar bicep curl: 3 sets of 8-10 reps @RPE 9-10
- Seated incline dumbbell bicep curl: 3 sets of 10-12 reps @RPE 10
- Standing dumbbell hammer curl: 1 set max reps + 5-10 partial reps (same weight as incline DB curls)

- Optional: 30 minutes of cardio of your choice.

Day 3
- Barbell back squats: 4 sets of 4 reps @80% of 1RM
- Deadlifts: 3 sets of 4 reps @80% of 1RM
- Hack squat/leg press: 2 sets of 10-12 reps @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 reps @RPE 9-10 + one all out drop set on the last set.
- Hanging leg raises: 3 sets 10-15 reps

Day 4 Full rest day

Day 5
- Bench press 4 sets of 4 reps @80% of 1RM.
- Superset
o Incline dumbbell press: 3 sets of 6-8 reps @RPE 8-9
o Lying incline bench dumbbell row: 3 sets of 8-10 reps @RPE 9
- Dips (weighted) 2 sets of 10-12 reps @RPE 9
- Superset
o Lat Pull-down: 3 sets of 10-12 reps @RPE 9-10
o Seated DB lateral shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Superset
o Dumbbell skull crushers: 4 sets of 10-12 reps @RPE 8-9
o Dumbbell Curls: 4 sets 10-12 reps @RPE 9-10
- Finisher
o Triceps rope cable pushdown: 1 set 8-10 reps + drop set max reps
o Standing lat cable pushdown with rope: 1 set 8-10 reps + drop set max reps

Day 6
- Barbell back squats: 4 sets of 4 reps @80% of 1RM.
- Bulgarian split squats: 3 sets of 10-12 reps per leg @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 reps @RPE 9-10 + one all out drop set on the last set.
- Back extensions (weighted): 3 sets of 10-15 reps @RPE 9-10
- Superset
o Hanging leg raises: 3 sets of 10-15 reps
o Single leg weighted standing calf raises: 3 sets of 10-12 reps @RPE 9-10

Day 7
- Cardio session of choice
Week 3

Day 1
- Bench press: 4 sets of 5 reps @80% of 1RM
- Standing barbell overhead press: 3x 5-8 reps @RPE 8
- Machine chest press: 2 sets of 10-12 reps @RPE 9
- Machine chest fly: 2 sets of 10-12 reps @RPE 9
- Lateral dumbbell shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Dumbbell skull crushers: 3 sets 8-10 reps @RPE 8-9
- Straight bar triceps push down: 3 sets 10-15 reps @RPE 9-10

Day 2
- Pull-ups (weighted): 4 sets of 5 reps @RPE 9
- Wide grip machine row: 3 sets of 10-12 reps @RPE 9
- Kneeling single arm lat pulldown: 3 sets of 10-12 reps @RPE 9-10
- Standing dumbbell straight bar bicep curl: 3 sets of 8-10 reps @RPE 9-10
- Seated incline dumbbell bicep curl: 3 sets of 10-12 reps @RPE 10
- Standing dumbbell hammer curl: 1 set max reps + 5-10 partial reps (same weight as incline DB curls)

- Optional: 30 minutes of cardio of your choice.

Day 3
- Barbell back squats: 4 sets of 5 reps @80% of 1RM
- Deadlifts: 3 sets of 5 reps @80% of 1RM
- Hack squat/leg press: 2 sets of 10-12 reps @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 reps @RPE 9-10 + one all out drop set on the last set.
- Hanging leg raises: 3 sets 10-15 reps

Day 4 Full rest day

Day 5
- Bench press 4 sets of 5 reps @80% of 1RM
- Superset
o Incline dumbbell press: 3 sets of 6-8 reps @RPE 8-9
o Lying incline bench dumbbell row: 3 sets of 8-10 reps @RPE 9
- Dips (weighted) 2 sets of 10-12 reps @RPE 9
- Superset
o Lat Pull-down: 3 sets of 10-12 reps @RPE 9-10
o Seated DB lateral shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Superset
o Dumbbell skull crushers: 4 sets of 10-12 reps @RPE 8-9
o Dumbbell Curls: 4 sets 10-12 reps @RPE 9-10
- Finisher
o Triceps rope cable pushdown: 1 set 8-10 reps + drop set max reps
o Standing lat cable pushdown with rope: 1 set 8-10 reps + drop set max reps

Day 6
- Barbell back squats: 4 sets of 5 reps @80% of 1RM
- Bulgarian split squats: 3 sets of 10-12 reps per leg @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 reps @RPE 9-10 + one all out drop set on the last set.
- Back extensions (weighted): 3 sets of 10-15 reps @RPE 9-10
- Superset
o Hanging leg raises: 3 sets of 10-15 reps
o Single leg weighted standing calf raises: 3 sets of 10-12 reps @RPE 9-10

Day 7
- Cardio session of choice
Week 4

Day 1
- Bench press: 4 sets of 6 reps @80% of 1RM
- Standing barbell overhead press: 3x 5-8 reps @RPE 8
- Machine chest press: 2 sets of 10-12 reps @RPE 9
- Machine chest fly: 2 sets of 10-12 reps @RPE 9
- Lateral dumbbell shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Dumbbell skull crushers: 3 sets 8-10 reps @RPE 8-9
- Straight bar triceps push down: 3 sets 10-15 reps @RPE 9-10

Day 2
- Pull-ups (weighted): 4 sets of 5 reps @RPE 8-9
- Wide grip machine row: 3 sets of 10-12 reps @RPE 9
- Kneeling single arm lat pulldown: 3 sets of 10-12 reps @RPE 9-10
- Standing dumbbell straight bar bicep curl: 3 sets of 8-10 reps @RPE 9-10
- Seated incline dumbbell bicep curl: 3 sets of 10-12 reps @RPE 10
- Standing dumbbell hammer curl: 1 set max reps + 5-10 partial reps (same weight as incline DB curls)

- Optional: 30 minutes of cardio of your choice.

Day 3
- Barbell back squats: 4 sets of 6 reps @80% of 1RM
- Deadlifts: 3 sets of 6 reps @80% of 1RM
- Hack squat/leg press: 2 sets of 10-12 reps @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 reps @RPE 9-10 + one all out drop set on the last set.
- Hanging leg raises: 3 sets 10-15 reps

Day 4 Full rest day

Day 5
- Bench press 4 sets of 6 reps @80% of 1RM.
- Superset
o Incline dumbbell press: 3 sets of 6-8 reps @RPE 8-9
o Lying incline bench dumbbell row: 3 sets of 8-10 reps @RPE 9
- Dips (weighted) 2 sets of 10-12 reps @RPE 9
- Superset
o Lat Pull-down: 3 sets of 10-12 reps @RPE 9-10
o Seated DB lateral shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Superset
o Dumbbell skull crushers: 4 sets of 10-12 reps @RPE 8-9
o Dumbbell Curls: 4 sets 10-12 reps @RPE 9-10
- Finisher
o Triceps rope cable pushdown: 1 set 8-10 reps + drop set max reps
o Standing lat cable pushdown with rope: 1 set 8-10 reps + drop set max reps

Day 6
- Barbell back squats: 4 sets of 6 reps @80% of 1RM
- Bulgarian split squats: 3 sets of 10-12 reps per leg @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 reps @RPE 9-10 + one all out drop set on the last set.
- Back extensions (weighted): 3 sets of 10-15 reps @RPE 9-10
- Superset
o Hanging leg raises: 3 sets of 10-15 reps
o Single leg weighted standing calf raises: 3 sets of 10-12 reps @RPE 9-10

Day 7
- Cardio session of choice
Week 5

Day 1
- Bench press: 4 sets of 5 reps @85% of 1RM
- Standing barbell overhead press: 3x 5-8 reps @RPE 8
- Machine chest press: 2 sets of 10-12 reps @RPE 9
- Machine chest fly: 2 sets of 10-12 reps @RPE 9
- Lateral dumbbell shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Dumbbell skull crushers: 3 sets 8-10 reps @RPE 8-9
- Straight bar triceps push down: 3 sets 10-15 reps @RPE 9-10

Day 2
- Pull-ups (weighted): 4 sets of 5 reps @RPE 8-9
- Wide grip machine row: 3 sets of 10-12 reps @RPE 9
- Kneeling single arm lat pulldown: 3 sets of 10-12 reps @RPE 9-10
- Standing dumbbell straight bar bicep curl: 3 sets of 8-10 reps @RPE 9-10
- Seated incline dumbbell bicep curl: 3 sets of 10-12 reps @RPE 10
- Standing dumbbell hammer curl: 1 set max reps + 5-10 partial reps (same weight as incline DB curls)

- Optional: 30 minutes of cardio of your choice.

Day 3
- Barbell back squats: 4 sets of 5 reps @85% of 1RM
- Deadlifts: 3 sets of 5 reps @85% of 1RM
- Hack squat/leg press: 2 sets of 10-12 reps @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 reps @RPE 9-10 + one all out drop set on the last set.
- Hanging leg raises: 3 sets 10-15 reps

Day 4 Full rest day

Day 5
- Bench press 4 sets of 5 reps @85% of 1RM
- Superset
o Incline dumbbell press: 3 sets of 6-8 reps @RPE 8-9
o Lying incline bench dumbbell row: 3 sets of 8-10 reps @RPE 9
- Dips (weighted) 2 sets of 10-12 reps @RPE 9
- Superset
o Lat Pull-down: 3 sets of 10-12 reps @RPE 9-10
o Seated DB lateral shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Superset
o Dumbbell skull crushers: 4 sets of 10-12 reps @RPE 8-9
o Dumbbell Curls: 4 sets 10-12 reps @RPE 9-10
- Finisher
o Triceps rope cable pushdown: 1 set 8-10 reps + drop set max reps
o Standing lat cable pushdown with rope: 1 set 8-10 reps + drop set max reps

Day 6
- Barbell back squats: 4 sets of 5 reps @85% of 1RM
- Bulgarian split squats: 3 sets of 10-12 reps per leg @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 reps @RPE 9-10 + one all out drop set on the last set.
- Back extensions (weighted): 3 sets of 10-15 reps @RPE 9-10
- Superset
o Hanging leg raises: 3 sets of 10-15 reps
o Single leg weighted standing calf raises: 3 sets of 10-12 reps @RPE 9-10

Day 7
- Cardio session of choice
Week 6

Day 1
- Bench press: 4 sets of 4 reps @90% of 1RM
- Standing barbell overhead press: 3x 5-8 reps @RPE 8
- Machine chest press: 2 sets of 10-12 reps @RPE 9
- Machine chest fly: 2 sets of 10-12 reps @RPE 9
- Lateral dumbbell shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Dumbbell skull crushers: 3 sets 8-10 reps @RPE 8-9
- Straight bar triceps push down: 3 sets 10-15 reps @RPE 9-10

Day 2
- Pull-ups (weighted): 4 sets of 5 reps @RPE 8-9
- Wide grip machine row: 3 sets of 10-12 reps @RPE 9
- Kneeling single arm lat pulldown: 3 sets of 10-12 reps @RPE 9-10
- Standing dumbbell straight bar bicep curl: 3 sets of 8-10 reps @RPE 9-10
- Seated incline dumbbell bicep curl: 3 sets of 10-12 reps @RPE 10
- Standing dumbbell hammer curl: 1 set max reps + 5-10 partial reps (same weight as incline DB curls)

- Optional: 30 minutes of cardio of your choice.

Day 3
- Barbell back squats: 4 sets of 4 reps @90% of 1RM
- Deadlifts: 3 sets of 4 reps @90% of 1RM
- Hack squat/leg press: 2 sets of 10-12 reps @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 @RPE 9-10 + one all out drop set on the last set.
- Hanging leg raises: 3 sets 10-15 reps

Day 4 Full rest day

Day 5
- Bench press 4 sets of 4 reps @90% of 1RM
- Superset
o Incline dumbbell press: 3 sets of 6-8 reps @RPE 8-9
o Lying incline bench dumbbell row: 3 sets of 8-10 reps @RPE 9
- Dips (weighted) 2 sets of 10-12 reps @RPE 9
- Superset
o Lat Pull-down: 3 sets of 10-12 reps @RPE 9-10
o Seated DB lateral shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Superset
o Dumbbell skull crushers: 4 sets of 10-12 reps @RPE 8-9
o Dumbbell Curls: 4 sets 10-12 reps @RPE 9-10
- Finisher
o Triceps rope cable pushdown: 1 set 8-10 reps + drop set max reps
o Standing lat cable pushdown with rope: 1 set 8-10 reps + drop set max reps

Day 6
- Barbell back squats: 4 sets of 4 reps @90% of 1RM
- Bulgarian split squats: 3 sets of 10-12 reps per leg @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 reps reps @RPE 9-10 + one all out drop set on the last set.
- Back extensions (weighted): 3 sets of 10-15 reps @RPE 9-10
- Superset
o Hanging leg raises: 3 sets of 10-15 reps
o Single leg weighted standing calf raises: 3 sets of 10-12 reps @RPE 9-10
-

Day 7
- Cardio session of choice
Week 7

Day 1
- Bench press: 3 sets of 3 reps @95% of 1RM
- Standing barbell overhead press: 3x 5-8 reps @RPE 8
- Machine chest press: 2 sets of 10-12 reps @RPE 9
- Machine chest fly: 2 sets of 10-12 reps @RPE 9
- Lateral dumbbell shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Dumbbell skull crushers: 3 sets 8-10 reps @RPE 8-9
- Straight bar triceps push down: 3 sets 10-15 reps @RPE 9-10

Day 2
- Pull-ups (weighted): 4 sets of 5 reps @RPE 8-9
- Wide grip machine row: 3 sets of 10-12 reps @RPE 9
- Kneeling single arm lat pulldown: 3 sets of 10-12 reps @RPE 9-10
- Standing dumbbell straight bar bicep curl: 3 sets of 8-10 reps @RPE 9-10
- Seated incline dumbbell bicep curl: 3 sets of 10-12 reps @RPE 10
- Standing dumbbell hammer curl: 1 set max reps + 5-10 partial reps (same weight as incline DB curls)

- Optional: 30 minutes of cardio of your choice.

Day 3
- Barbell back squats: 3 sets of 3 reps @95% of 1RM
- Deadlifts: 3 sets of 3 reps @95% of 1RM
- Hack squat/leg press: 2 sets of 10-12 reps @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 reps @RPE 9-10 + one all out drop set on the last set.
- Hanging leg raises: 3 sets 10-15 reps

Day 4 Full rest day

Day 5
- Bench press: 3 sets of 3 reps @95% of 1RM
- Superset
o Incline dumbbell press: 3 sets of 6-8 reps @RPE 8-9
o Lying incline bench dumbbell row: 3 sets of 8-10 reps @RPE 9
- Dips (weighted) 2 sets of 10-12 reps @RPE 9
- Superset
o Lat Pull-down: 3 sets of 10-12 reps @RPE 9-10
o Seated DB lateral shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Superset
o Dumbbell skull crushers: 4 sets of 10-12 reps @RPE 8-9
o Dumbbell Curls: 4 sets 10-12 reps @RPE 9-10
- Finisher
o Triceps rope cable pushdown: 1 set 8-10 reps + drop set max reps
o Standing lat cable pushdown with rope: 1 set 8-10 reps + drop set max reps

Day 6
- Barbell back squats: 3 sets of 3 reps @95% of 1RM
- Bulgarian split squats: 3 sets of 10-12 reps per leg @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 reps @RPE 9-10 + one all out drop set on the last set.
- Back extensions (weighted): 3 sets of 10-15 reps @RPE 9-10
- Superset
o Hanging leg raises: 3 sets of 10-15 reps
o Single leg weighted standing calf raises: 3 sets of 10-12 reps @RPE 9-10

Day 7
- Cardio session of choice
Week 8

Day 1
- Bench press: 2 sets of 2 reps @100% of 1RM
- Standing barbell overhead press: 3x 5-8 reps @RPE 8
- Machine chest press: 2 sets of 10-12 reps @RPE 9
- Machine chest fly: 2 sets of 10-12 reps @RPE 9
- Lateral dumbbell shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Dumbbell skull crushers: 3 sets 8-10 reps @RPE 8-9
- Straight bar triceps push down: 3 sets 10-15 reps @RPE 9-10

Day 2
- Pull-ups (weighted): 4 sets of 5 reps @RPE 8-9
- Wide grip machine row: 3 sets of 10-12 reps @RPE 9
- Kneeling single arm lat pulldown: 3 sets of 10-12 reps @RPE 9-10
- Standing dumbbell straight bar bicep curl: 3 sets of 8-10 reps @RPE 9-10
- Seated incline dumbbell bicep curl: 3 sets of 10-12 reps @RPE 10
- Standing dumbbell hammer curl: 1 set max reps + 5-10 partial reps (same weight as incline DB curls)

- Optional: 30 minutes of cardio of your choice.

Day 3
- Barbell back squats: 2 sets of 2 reps @100% of 1RM
- Deadlifts: 2 sets of 2 reps @95% of 1RM
- Hack squat/leg press: 2 sets of 10-12 reps @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 reps @RPE 9-10 + one all out drop set on the last set.
- Hanging leg raises: 3 sets 10-15 reps

Day 4 Full rest day

Day 5
- Bench press: 3 sets of 2 reps @90% of 1RM
- Superset
o Incline dumbbell press: 3 sets of 6-8 reps @RPE 8-9
o Lying incline bench dumbbell row: 3 sets of 8-10 reps @RPE 9
- Dips (weighted) 2 sets of 10-12 reps @RPE 9
- Superset
o Lat Pull-down: 3 sets of 10-12 reps @RPE 9-10
o Seated DB lateral Shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Superset
o Dumbbell skull crushers: 4 sets of 10-12 reps @RPE 8-9
o Dumbbell Curls: 4 sets 10-12 reps @RPE 9-10
- Finisher
o Triceps rope cable pushdown: 1 set 8-10 reps + drop set max reps
o Standing lat cable pushdown with rope: 1 set 8-10 reps + drop set max reps

Day 6
- Barbell back squats: 3 sets of 2 reps @90% of 1RM
- Bulgarian split squats: 3 sets of 10-12 reps per leg @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 reps @RPE 9-10 + one all out drop set on the last set.
- Back extensions (weighted): 3 sets of 10-15 reps @RPE 9-10
- Superset
o Hanging leg raises: 3 sets of 10-15 reps
o Single leg weighted standing calf raises: 3 sets of 10-12 reps @RPE 9-10

Day 7
- Cardio session of choice. Next week is 1RM test week so we want to be well rested for that. Make sure to go very
easy on the cardio in this session so we’re not accumulating any fatigue.
Week 9 – 1RM test week

Day 1
- Bench press: the work has been done. Time to test your 1RM.
- Standing barbell overhead press: 3x 5-8 reps @RPE 8
- Machine chest press: 2 sets of 10-12 reps @RPE 9
- Machine chest fly: 2 sets of 10-12 reps @RPE 9
- Lateral dumbbell shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Dumbbell skull crushers: 3 sets 8-10 reps @RPE 8-9
- Straight bar triceps push down: 3 sets 10-15 reps @RPE 9-10

Day 2
- Pull-ups (weighted): 4 sets of 5 reps @RPE 8-9
- Wide grip machine row: 3 sets of 10-12 reps @RPE 9
- Kneeling single arm lat pulldown: 3 sets of 10-12 reps @RPE 9-10
- Standing dumbbell straight bar bicep curl: 3 sets of 8-10 reps @RPE 9-10
- Seated incline dumbbell bicep curl: 3 sets of 10-12 reps @RPE 10
- Standing dumbbell hammer curl: 1 set max reps + 5-10 partial reps (same weight as incline DB curls)

- Optional: 30 minutes of cardio of your choice.

Day 3
- Barbell back squats: the work has been done. Time to test your 1RM.
- Deadlifts: 2 sets of 2 reps @80% of 1RM
- Hack squat/leg press: 2 sets of 10-12 reps @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 reps @RPE 9-10 + one all out drop set on the last set.
- Hanging leg raises: 3 sets 10-15 reps

Day 4 Full rest day

Day 5
- Bench press: 3 sets of 5 reps @70% of 1RM
- Superset
o Incline dumbbell press: 3 sets of 6-8 reps @RPE 8-9
o Lying incline bench dumbbell row: 3 sets of 8-10 reps @RPE 9
- Dips (weighted) 2 sets of 10-12 reps @RPE 9
- Superset
o Lat Pull-down: 3 sets of 10-12 reps @RPE 9-10
o Seated dumbbell lateral shoulder raises: 3 sets of 10-12 reps @RPE 9-10
- Superset
o Dumbbell skull crushers: 4 sets of 10-12 reps @RPE 8-9
o Dumbbell Curls: 4 sets 10-12 reps @RPE 9-10
- Finisher
o Triceps rope cable pushdown: 1 set 8-10 reps + drop set max reps
o Standing lat cable pushdown with rope: 1 set 8-10 reps + drop set max reps

Day 6

- Deadlifts: the work has been done. Time to test your 1RM.
- Barbell back squats: 3 sets of 5 reps @70% of 1RM
- Bulgarian split squats: 3 sets of 10-12 reps per leg @RPE 8-9
- Leg extension: 3 sets of 12-15 reps @RPE 9-10
- Seated hamstring curls: 3 sets of 8-12 reps @RPE 9-10 + one all out drop set on the last set.
- Back extensions (weighted): 3 sets of 10-15 reps @RPE 9-10
- Superset
o Hanging leg raises: 3 sets of 10-15 reps
o Single leg weighted standing calf raises: 3 sets of 10-12 reps @RPE 9-10

Day 7
Cardio session of choice
Week 10 – Deload week

Day 1
- Bench press: 2 sets of 4 reps @60% of 1RM
- Standing barbell overhead press: 2x 5-8 reps @RPE 6
- Machine chest press: 2 sets of 10-12 reps @RPE 7
- Machine chest fly: 1 set of 10-12 reps @RPE 7
- Lateral dumbbell shoulder raises: 2 sets of 10-12 reps @RPE 7
- Dumbbell skull crushers: 2 sets 8-10 reps @RPE 7
- Straight bar triceps push down: 2 sets 10-15 reps @RPE 7

Day 2
- Pull-ups (weighted): 4 sets of 5 reps @RPE 8-9
- Wide grip machine row: 3 sets of 10-12 reps @RPE 9
- Kneeling single arm lat pulldown: 3 sets of 10-12 reps @RPE 9-10
- Standing dumbbell straight bar bicep curl: 3 sets of 8-10 reps @RPE 9-10
- Seated incline dumbbell bicep curl: 3 sets of 10-12 reps @RPE 10
- Standing dumbbell hammer curl: 1 set max reps + 5-10 partial reps (same weight as incline DB curls)

- Optional: 30 minutes of cardio of your choice.

Day 3
- Barbell back squats: 2 sets of 4 reps @60% of 1RM
- Deadlifts: 2 sets of 4 reps @60% of 1RM
- Hack squat/leg press: 1 set of 10-12 reps @RPE 7
- Leg extension: 2 sets of 12-15 reps @RPE 7
- Seated hamstring curls: 2 sets of 8-12 reps @RPE 7
- Hanging leg raises: 2 sets 10-15 reps

Day 4 Full rest day

Day 5
- Bench press: 2 sets of 3 reps @70% of 1RM
- Superset
o Incline dumbbell press: 2 sets of 6-8 reps @RPE 7
o Lying incline bench dumbbell row: 2 sets of 8-10 reps @RPE 7
- Dips (weighted): 1 set of 10-12 reps @RPE 7
- Superset
o Lat Pull-down: 2 sets of 10-12 reps @RPE 7
o Seated DB lateral Shoulder raises: 2 sets of 10-12 reps @RPE 7
- Superset
o Dumbbell skull crushers: 3 sets of 10-12 reps @RPE 7
o Dumbbell Curls: 3 sets 10-12 reps @RPE 7

Day 6

- Barbell back squats: 2 sets of 3 reps @70% of 1RM

- Bulgarian split squats: 2 sets of 10-12 reps per leg @RPE 7
- Leg extension: 2 sets of 12-15 reps @RPE 7
- Seated hamstring curls: 2 sets of 8-12 reps @RPE 7
- Back extensions (weighted): 2 sets of 10-15 reps @RPE 7
- Superset
o Hanging leg raises: 2 sets of 10-15 reps
o Single leg weighted standing calf raises: 2 sets of 10-12 reps @RPE 7

Day 7
Cardio session of choice
Exercise substitutions

The goal is to always do the exact exercises that are mentioned in the program. If
there are any exercises in the program that you cannot perform due to lack of
equipment or injury, then it’s possible to substitute these for something else.
Options are listed below.

Push exercises
- Bench press: dumbbell bench press, smith machine bench press, machine chest press
- Standing barbell overhead press: seated barbell or dumbbell overhead press, machine shoulder press
- Machine chest press: dumbbell bench press, smith machine bench press
- Machine chest fly: cable chest fly, dumbbell chest fly
- Incline dumbbell press: incline smith machine press, incline machine press
- Dips (weighted): bodyweight dips, machine assisted dips, dumbbell bench controlled with deep stretch
- Dumbbell lateral shoulder raises: machine shoulder raises, cable shoulder raises, banded shoulder raises
- Dumbbell skull crushers: overhead cable extension, banded overhead triceps extensions
- Straight bar triceps push down: banded triceps push down, overhead triceps extensions, dumbbell triceps
kickbacks

Pull exercises
- Pull-ups (weighted): bodyweight pull-ups, lat pulldowns, assisted machine pull-ups, banded pull-ups
- Wide grip machine row: dumbbell incline bench row, wide grip cable row
- Kneeling single arm lat pulldown: single arm cable row, single arm dumbbell row
- Lying incline bench dumbbell row: machine row, cable row, barbell row
- Standing straight bar bicep curl: dumbbell curls, cable curls
- Seated incline dumbbell bicep curl: barbell bicep curls, cable curls
- Standing dumbbell hammer curl: rope cable curls

Lower body
- Barbell back squats: front squats, smith machine squats, hack squats
- Deadlifts: trap bar deadlifts, Romanian deadlifts
- Hack squat/leg press: smith machine front squats, dumbbell goblet squats, walking lunge
- Leg extension: sissy squats, dumbbell goblet squats
- Seated hamstring curls: lying hamstring curls, dumbbell hamstring curls
- Back extensions (weighted): Barbell good mornings
- Hanging leg raises: captains chair crunch, reverse crunch
- Single leg weighted standing calf raises: machine calf raises, leg press calf presses
 That’s it guys!
Time to crush some workouts and remember, stick to the plan.

*Disclaimer: use this training program completely at your own risk. In no possible way the creator of this program can be
held responsible for any sort of injuries, problems, or death caused by this program. Results of using this program may vary
for each person and are not guaranteed.