16 WEEK - POWERBUILDING

WEEK 1: FOUNDATION
Movement Sets Reps %1RM RPE Journal
Superset x2 - - - -
DB Shoulder Press 2 12 - 8
Wide Grip Pulldown 2 12 - 8
Superset x2 - - - -
DAY

Cable Row 2 12 - 8
1

Cable Tricep Pushdown 2 12 - 8

DB Lateral Raise 2 12 - 8
Superset x2 - - - -
DB French Press 2 12 - 8
Hammer Curl 2 12 - 8

Movement Sets Reps %1RM RPE Journal

DAY 2

Deficit Deadlift 3 10 55% -

Squat 3 10 60% -
Bench 3 10 60% -
Stiff Leg Deadlift 3 10 40% -

Movement Sets Reps %1RM RPE Journal

Superset x2 - - - -
Close Grip Pulldown 2 8 - 8
DAY 3

Skull Crusher 2 8 - 8
Superset x2 - - - -
Chest Supported Row 2 8 - 8
One Arm Cable Tricep Pushdown 2 8 - 8
Barbell Curl 2 8 - 8

Movement Sets Reps %1RM RPE Journal

DAY 4

Squat 3 5 70% -
Close Grip Bench 3 5 70% -
Incline Bench 3 5 - 8
Overhead Press 3 5 70% -

Movement Sets Reps %1RM RPE Journal

Superset x2 - - - -
Barbell Rows 2 15 - 8
DAY 5

Rope Tricep Pushdown 2 15 - 8

Superset x2 - - - -
Chin Up (Use assistance if needed) 2 15 - 8
Decline Tricep Extension 2 15 - 8
Cable Curl 2 15 - 8

Movement Sets Reps %1RM RPE Journal

Squat 3 7 55% -
DAY 6

Pause Squat 3 7 50% -

Bench 3 7 55% -
Deadlifts 5 3 65% -
Hamstring Curl / Glute Ham Raise 3 7 - 10
Planks 3 45 sec - -
 16 WEEK - POWERBUILDING
WEEK
2
Movement Sets Reps %1RM RPE Journal
Superset x2 - - - -
DB Shoulder Press 2 12 - 8
Wide Grip Pulldown 2 12 - 8
Superset x2 - - - -
DAY

Cable Row 2 12 - 8
1

Cable Tricep Pushdown 2 12 - 8

DB Lateral Raise 2 12 - 8
Superset x2 - - - -
DB French Press 2 12 - 8
Hammer Curl 2 12 - 8

Movement Sets Reps %1RM RPE Journal

DAY 2

Deficit Deadlift 3 10 57.5% -

Squat 3 10 62.5% -
Bench 3 10 62.5% -
Stiff Leg Deadlift 3 10 42.5% -

Movement Sets Reps %1RM RPE Journal

Superset x2 - - - -
Close Grip Pulldown 2 8 - 8
DAY 3

Skull Crusher 2 8 - 8
Superset x2 - - - -
Chest Supported Row 2 8 - 8
One Arm Cable Tricep Pushdown 2 8 - 8
Barbell Curl 2 8 - 8

Movement Sets Reps %1RM RPE Journal

DAY 4

Squat 3 5 72.5% -
Close Grip Bench 3 5 72.5% -
Incline Bench 3 5 - 8
Overhead Press 3 5 72.5% -

Movement Sets Reps %1RM RPE Journal

Superset x2 - - - -
Barbell Rows 2 15 - 8
DAY 5

Rope Tricep Pushdown 2 15 - 8

Superset x2 - - - -
Chin Up (Use assistance if needed) 2 15 - 8
Decline Tricep Extension 2 15 - 8
Cable Curl 2 15 - 8

Movement Sets Reps %1RM RPE Journal

Squat 3 7 57.5% -
DAY 6

Pause Squat 3 7 52.5% -

Bench 3 7 52.5% -
Deadlifts 5 3 67.5% -
Hamstring Curl / Glute Ham Raise 3 7 - 10
Planks 3 45 sec - -
 16 WEEK -
WEEK Movement Sets Reps %1RM RPE Journal
Superset x2 - - - -
DB Shoulder Press 2 12 - 8
Wide Grip Pulldown 2 12 - 8
Superset x2 - - - -
DAY

Cable Row 2 12 - 8
1

Cable Tricep Pushdown 2 12 - 8

DB Lateral Raise 2 12 - 8
Superset x2 - - - -
DB French Press 2 12 - 8
Hammer Curl 2 12 - 8

Movement Sets Reps %1RM RPE Journal

DAY 2

Deficit Deadlift 3 10 60% -

Squat 3 10 65% -
Bench 3 10 65% -
Stiff Leg Deadlift 3 10 45% -

Movement Sets Reps %1RM RPE Journal

Superset x2 - - - -
Close Grip Pulldown 2 8 - 8
DAY 3

Skull Crusher 2 8 - 8
Superset x2 - - - -
Chest Supported Row 2 8 - 8
One Arm Cable Tricep Pushdown 2 8 - 8
Barbell Curl 2 8 - 8

Movement Sets Reps %1RM RPE Journal

DAY 4

Squat 3 5 75% -
Close Grip Bench 3 5 75% -
Incline Bench 3 5 - 8
Overhead Press 3 5 75% -

Movement Sets Reps %1RM RPE Journal

Superset x2 - - - -
Barbell Rows 2 15 - 8
DAY 5

Rope Tricep Pushdown 2 15 - 8

Superset x2 - - - -
Chin Up (Use assistance if needed) 2 15 - 8
Decline Tricep Extension 2 15 - 8
Cable Curl 2 15 - 8

Movement Sets Reps %1RM RPE Journal

Squat 3 7 60% -
DAY 6

Pause Squat 3 7 55% -

Bench 3 7 55% -
Deadlifts 5 3 70% -
Hamstring Curl / Glute Ham Raise 3 7 - 10
Planks 3 45 sec - -
 16 WEEK -
WEEK Movement Sets Reps %1RM RPE Journal
Superset x2 - - - -
DB Shoulder Press 2 12 - 8
Wide Grip Pulldown 2 12 - 8
Superset x2 - - - -
DAY

Cable Row 2 12 - 8
1

Cable Tricep Pushdown 2 12 - 8

DB Lateral Raise 2 12 - 8
Superset x2 - - - -
DB French Press 2 12 - 8
Hammer Curl 2 12 - 8

Movement Sets Reps %1RM RPE Journal

DAY 2

Deficit Deadlift 3 10 62.5% -

Squat 3 10 67.5% -
Bench 3 10 67.5% -
Stiff Leg Deadlift 3 10 47.5% -

Movement Sets Reps %1RM RPE Journal

Superset x2 - - - -
Close Grip Pulldown 2 8 - 8
DAY 3

Skull Crusher 2 8 - 8
Superset x2 - - - -
Chest Supported Row 2 8 - 8
One Arm Cable Tricep Pushdown 2 8 - 8
Barbell Curl 2 8 - 8

Movement Sets Reps %1RM RPE Journal

DAY 4

Squat 3 5 77.5% -
Close Grip Bench 3 5 77.5% -
Incline Bench 3 5 - 8
Overhead Press 3 5 77.5% -

Movement Sets Reps %1RM RPE Journal

Superset x2 - - - -
Barbell Rows 2 15 - 8
DAY 5

Rope Tricep Pushdown 2 15 - 8

Superset x2 - - - -
Chin Up (Use assistance if needed) 2 15 - 8
Decline Tricep Extension 2 15 - 8
Cable Curl 2 15 - 8

Movement Sets Reps %1RM RPE Journal

Squat 3 7 62.5% -
DAY 6

Pause Squat 3 7 57.5% -

Bench 3 7 57.5% -
Deadlifts 5 3 72.5% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
 16 WEEK -
WEEK
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 15 - 8
Close Grip Pulldown 4 15 - 8
Superset x4 - - - -
DB Row 4 15 - 8
DAY

French Press 4 15 - 8
1

DB Lateral Raise 4 15 - 8
Superset x4 - - - -
DB Skull Crusher 4 15 - 9
DB Curl 4 15 - 9
Superset x4 - - - -
Rope Tricep Pushdown 4 15 - 9
Barbell Curl 4 15 - 9

Movement Sets Reps %1RM RPE Journal

DAY 2

Pause Deadlift 3 8 55% -

Squat 3 8 65% -
Bench 3 8 65% -
Stiff Leg Deadlift 3 8 45% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Wide Grip Pulldown 4 10 - 9
JM Press 4 10 - 9
Superset x4 - - - -
DAY

Barbell Row 4 10 - 9
3

One Arm Cable Tricep Pushdown 4 10 - 9

Hammer Curl 4 10 - 9
Superset x4 - - - -
Machine Row 4 10 - 9
Preacher Curl 4 10 - 9

Movement Sets Reps %1RM RPE Journal

DAY 4

Squat 3 4 72.5% -
Close Grip Bench 3 4 72.5% -
Incline Bench 3 5-8 - 8
Overhead Press 3 4 72.5% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Chest Supported Row 4 12 - 9
Barbell Skull Crusher 4 12 - 9
Superset x4 - - - -
DAY

Pullup (Use assistance if needed) 4 12 - 9

5

Incline DB Tricep Extension 4 12 - 9

DB Hammer Curl 4 12 - 9
Superset x 4 - - - -
Close Grip Pushups 4 10-15 - 9
Cable Curl 4 12 - 10

Movement Sets Reps %1RM RPE Journal

Squat 3 5 65% -
DAY 6

Pause Squat 3 5 55% -

Bench 3 5 65% -
Deadlifts 5 2 65% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 9
Planks 3 45 sec - -
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 15 - 8
 16 WEEK -
WEEK Close Grip Pulldown 4 15 - 8
Superset x4 - - - -
DB Row 4 15 - 8
French Press 4 15 - 8
DB Lateral Raise 4 15 - 8
Superset x4 - - - -
DB Skull Crusher 4 15 - 9
DB Curl 4 15 - 9
Superset x4 - - - -
Rope Tricep Pushdown 4 15 - 9
Barbell Curl 4 15 - 9

Movement Sets Reps %1RM RPE Journal

DAY 2

Pause Deadlift 3 8 57.5% -

Squat 3 8 67.5% -
Bench 3 8 67.5% -
Stiff Leg Deadlift 3 8 47.5% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Wide Grip Pulldown 4 10 - 8
JM Press 4 10 - 8
Superset x4 - - - -
DAY

Barbell Row 4 10 - 8
3

One Arm Cable Tricep Pushdown 4 10 - 9

Hammer Curl 4 10 - 9
Superset x4 - - - -
Machine Row 4 10 - 9
Preacher Curl 4 10 - 9

Movement Sets Reps %1RM RPE Journal

DAY 4

Squat 3 4 75% -
Close Grip Bench 3 4 75% -
Incline Bench 3 5-8 - 8
Overhead Press 3 4 75% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Chest Supported Row 4 12 - 9
Barbell Skull Crusher 4 12 - 9
Superset x4 - - - -
DAY

Pullup (Use assistance if needed) 4 12 - 9

5

Incline DB Tricep Extension 4 12 - 9

DB Hammer Curl 4 12 - 9
Superset x 4 - - - -
Close Grip Pushups 4 10-15 - 9
Cable Curl 4 12 - 10

Movement Sets Reps %1RM RPE Journal

Squat 3 5 67.5% -
DAY 6

Pause Squat 3 5 57.5% -

Bench 3 5 67.5% -
Deadlifts 5 2 67.5% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 9
Planks 3 45 sec - -
 16 WEEK -
WEEK Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 15 - 8
Close Grip Pulldown 4 15 - 8
Superset x4 - - - -
DB Row 4 15 - 8
DAY

French Press 4 15 - 8
1

DB Lateral Raise 4 15 - 8
Superset x4 - - - -
DB Skull Crusher 4 15 - 9
DB Curl 4 15 - 9
Superset x4 - - - -
Rope Tricep Pushdown 4 15 - 9
Barbell Curl 4 15 - 9

Movement Sets Reps %1RM RPE Journal

DAY 2

Pause Deadlift 3 8 60% -

Squat 3 8 70% -
Bench 3 8 70% -
Stiff Leg Deadlift 3 8 50% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Wide Grip Pulldown 4 10 - 8
JM Press 4 10 - 8
Superset x4 - - - -
DAY

Barbell Row 4 10 - 8
3

One Arm Cable Tricep Pushdown 4 10 - 9

Hammer Curl 4 10 - 9
Superset x4 - - - -
Machine Row 4 10 - 9
Preacher Curl 4 10 - 9

Movement Sets Reps %1RM RPE Journal

DAY 4

Squat 3 4 77.5% -
Close Grip Bench 3 4 77.5% -
Incline Bench 3 5-8 - 8
Overhead Press 3 4 77.5% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Chest Supported Row 4 12 - 9
Barbell Skull Crusher 4 12 - 9
Superset x4 - - - -
DAY

Pullup (Use assistance if needed) 4 12 - 9

5

Incline DB Tricep Extension 4 12 - 9

DB Hammer Curl 4 12 - 9
Superset x 4 - - - -
Close Grip Pushups 4 10-15 - 9
Cable Curl 4 12 - 10

Movement Sets Reps %1RM RPE Journal

Squat 3 5 70% -
DAY 6

Pause Squat 3 5 60% -

Bench 3 5 70% -
Deadlifts 5 2 70% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 9
Planks 3 45 sec - -
 16 WEEK -
WEEK 8
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 15 - 8
Close Grip Pulldown 4 15 - 8
Superset x4 - - - -
DB Row 4 15 - 8
DAY

French Press 4 15 - 8
1

DB Lateral Raise 4 15 - 8
Superset x4 - - - -
DB Skull Crusher 4 15 - 9
DB Curl 4 15 - 9
Superset x4 - - - -
Rope Tricep Pushdown 4 15 - 9
Barbell Curl 4 15 - 9

Movement Sets Reps %1RM RPE Journal

DAY 2

Pause Deadlift 3 8 62.6% -

Squat 3 8 72.5% -
Bench 3 8 72.5% -
Stiff Leg Deadlift 3 8 52.5% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Wide Grip Pulldown 4 10 - 8
JM Press 4 10 - 8
Superset x4 - - - -
DAY

Barbell Row 4 10 - 8
3

One Arm Cable Tricep Pushdown 4 10 - 9

Hammer Curl 4 10 - 9
Superset x4 - - - -
Machine Row 4 10 - 9
Preacher Curl 4 10 - 9

Movement Sets Reps %1RM RPE Journal

DAY 4

Squat 3 4 80% -
Close Grip Bench 3 4 80% -
Incline Bench 3 5-8 - 8
Overhead Press 3 4 80% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Chest Supported Row 4 12 - 9
Barbell Skull Crusher 4 12 - 9
Superset x4 - - - -
DAY

Pullup (Use assistance if needed) 4 12 - 9

5

Incline DB Tricep Extension 4 12 - 9

DB Hammer Curl 4 12 - 9
Superset x 4 - - - -
Close Grip Pushups 4 10-15 - 9
Cable Curl 4 12 - 10

Movement Sets Reps %1RM RPE Journal

Squat 3 5 72.5% -
DAY 6

Pause Squat 3 5 62.5% -

Bench 3 5 72.5% -
Deadlifts 5 2 72.5% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 9
Planks 3 45 sec - -
 16 WEEK -
WEEK 9: DELOAD
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 12 - 8
Wide Grip Pulldown 4 12 - 8
Superset x4 - - - -
Cable Row 4 12 - 8
DAY

Cable Tricep Pushdown 4 12 - 8

1

DB Lateral Raise 4 12 - 8
Superset x4 - - - -
DB French Press 4 12 - 8
Hammer Curl 4 12 - 8
Superset x4 - - - -
DB Tricep Extension 4 12 - 8
DB Supinated Curl 4 12 - 8

Movement Sets Reps %1RM RPE Journal

DAY 2

Deadlift 3 5 65% -
Squat 3 5 65% -
Bench 3 5 65% -
Stiff Leg Deadlift 3 5-8 45% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Close Grip Pulldown 4 8 - 8
Skull Crusher 4 8 - 8
Superset x4 - - - -
DAY

Chest Supported Row 4 8 - 8

3

One Arm Cable Tricep Pushdown 4 8 - 8

Barbell Curl 4 8 - 8
Superset x4 - - - -
DB Row 4 8 - 8
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE Journal

DAY 4

Squat 5 2 80% -
Close Grip Bench 5 2 80% -
Incline Bench 3 5-8 - 8
Overhead Press 5 2 80% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Barbell Row 4 15 - 8
Rope Tricep Pushdown 4 15 - 8
Superset x4 - - - -
DAY

Chin Up (Use assistance if needed) 4 15 - 8

5

Decline Tricep Extension 4 15 - 9

Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE Journal

Squat 3 4 70% -
DAY 6

Pause Squat 3 4 70% -

Bench 3 4 70% -
Deadlifts 5 2 80% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
 16 WEEK -
WEEK 10: STRENGTH
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 12 - 8
Wide Grip Pulldown 4 12 - 8
Superset x4 - - - -
Cable Row 4 12 - 8
DAY

Cable Tricep Pushdown 4 12 - 8

1

DB Lateral Raise 4 12 - 8
Superset x4 - - - -
DB French Press 4 12 - 8
Hammer Curl 4 12 - 8
Superset x4 - - - -
DB Tricep Extension 4 12 - 8
DB Supinated Curl 4 12 - 8

Movement Sets Reps %1RM RPE Journal

DAY 2

Deadlift 4 5 67.5% -
Squat 4 5 67.5% -
Bench 4 5 67.5% -
Stiff Leg Deadlift 3 5-8 47.5% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Close Grip Pulldown 4 8 - 8
Skull Crusher 4 8 - 8
Superset x4 - - - -
DAY

Chest Supported Row 4 8 - 8

3

One Arm Cable Tricep Pushdown 4 8 - 8

Barbell Curl 4 8 - 8
Superset x4 - - - -
DB Row 4 8 - 8
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE Journal

DAY 4

Squat 5 2 82.5% -
Bench 5 2 82.5% -
Incline Bench 3 5-8 - 8
Overhead Press 5 2 82.5% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Barbell Row 4 15 - 8
Rope Tricep Pushdown 4 15 - 8
Superset x4 - - - -
DAY

Chin Up (Use assistance if needed) 4 15 - 8

5

Decline Tricep Extension 4 15 - 9

Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE Journal

Squat 4 4 72.5% -
DAY 6

Pause Squat 4 4 72.5% -

Bench 4 4 72.5% -
Deadlifts 5 2 82.5% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
 16 WEEK -
WEEK 11
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 12 - 8
Wide Grip Pulldown 4 12 - 8
Superset x4 - - - -
Cable Row 4 12 - 8
DAY

Cable Tricep Pushdown 4 12 - 8

1

DB Lateral Raise 4 12 - 8
Superset x4 - - - -
DB French Press 4 12 - 8
Hammer Curl 4 12 - 8
Superset x4 - - - -
DB Tricep Extension 4 12 - 9
DB Supinated Curl 4 12 - 9

Movement Sets Reps %1RM RPE Journal

DAY 2

Deadlift 5 5 70% -
Squat 5 5 70% -
Bench 5 5 70% -
Stiff Leg Deadlift 3 5-8 50% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Close Grip Pulldown 4 8 - 8
Skull Crusher 4 8 - 8
Superset x4 - - - -
DAY

Chest Supported Row 4 8 - 8

3

One Arm Cable Tricep Pushdown 4 8 - 8

Barbell Curl 4 8 - 8
Superset x4 - - - -
DB Row 4 8 - 9
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE Journal

DAY 4

Squat 5 2 85% -
Bench 5 2 85% -
Incline Bench 3 5-8 - 8
Overhead Press 5 2 85% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Barbell Row 4 15 - 8
Rope Tricep Pushdown 4 15 - 8
Superset x4 - - - -
DAY

Chin Up (Use assistance if needed) 4 15 - 8

5

Decline Tricep Extension 4 15 - 9

Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE Journal

Squat 5 4 75.0% -
DAY 6

Pause Squat 5 4 75.0% -

Bench 5 4 75.0% -
Deadlifts 5 2 85.0% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
 16 WEEK -
WEEK 12: STRENGTH PEAK
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 12 - 8
Wide Grip Pulldown 4 12 - 8
Superset x4 - - - -
Cable Row 4 12 - 8
DAY

Cable Tricep Pushdown 4 12 - 8

1

DB Lateral Raise 4 12 - 8
Superset x4 - - - -
DB French Press 4 12 - 8
Hammer Curl 4 12 - 8
Superset x4 - - - -
DB Tricep Extension 4 12 - 9
DB Supinated Curl 4 12 - 9

Movement Sets Reps %1RM RPE Journal

DAY 2

Deadlift 2 5 72.5% -
Squat 2 5 72.5% -
Bench 2 5 72.5% -
Stiff Leg Deadlift 3 5-8 50% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Close Grip Pulldown 4 8 - 8
Skull Crusher 4 8 - 8
Superset x4 - - - -
DAY

Chest Supported Row 4 8 - 8

3

One Arm Cable Tricep Pushdown 4 8 - 8

Barbell Curl 4 8 - 8
Superset x4 - - - -
DB Row 4 8 - 9
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE Journal

DAY 4

Squat 5 2 87.5% -
Bench 5 2 87.5% -
Incline Bench 3 5-8 - 8
Overhead Press 5 2 87.5% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Barbell Row 4 15 - 8
Rope Tricep Pushdown 4 15 - 8
Superset x4 - - - -
DAY

Chin Up (Use assistance if needed) 4 15 - 8

5

Decline Tricep Extension 4 15 - 9

Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE Journal

Squat 3 4 77.5% -
DAY 6

Pause Squat 3 4 77.5% -

Bench 3 4 77.5% -
Deadlifts 5 2 87.5% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
 16 WEEK -
WEEK 13: FOUNDATION
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 12 - 8
Wide Grip Pulldown 4 12 - 8
Superset x4 - - - -
Cable Row 4 12 - 8
DAY

Cable Tricep Pushdown 4 12 - 8

1

DB Lateral Raise 4 12 - 8
Superset x4 - - - -
DB French Press 4 12 - 8
Hammer Curl 4 12 - 8
Superset x4 - - - -
DB Tricep Extension 4 12 - 8
DB Supinated Curl 4 12 - 8

Movement Sets Reps %1RM RPE Journal

DAY 2

Pause Deadlift 3 10 55% -

Squat 3 10 65% -
Bench 3 10 65% -
Stiff Leg Deadlift 3 10 45% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Close Grip Pulldown 4 8 - 8
Skull Crusher 4 8 - 8
Superset x4 - - - -
DAY

Chest Supported Row 4 8 - 8

3

One Arm Cable Tricep Pushdown 4 8 - 8

Barbell Curl 4 8 - 8
Superset x4 - - - -
DB Row 4 8 - 9
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE Journal

DAY 4

Squat 3 6 72.5% -
Bench 3 6 72.5% -
Incline Bench 3 5-8 - 8
Overhead Press 3 6 72.5% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Barbell Row 4 15 - 8
Rope Tricep Pushdown 4 15 - 8
Superset x4 - - - -
DAY

Chin Up (Use assistance if needed) 4 15 - 8

5

Decline Tricep Extension 4 15 - 9

Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE Journal

Squat 3 8 65% -
DAY 6

Pause Squat 3 8 55% -

Bench 3 8 65% -
Deadlifts 5 3 65% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
 16 WEEK -
WEEK
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 12 - 8
Wide Grip Pulldown 4 12 - 8
Superset x4 - - - -
Cable Row 4 12 - 8
DAY

Cable Tricep Pushdown 4 12 - 8

1

DB Lateral Raise 4 12 - 8
Superset x4 - - - -
DB French Press 4 12 - 8
Hammer Curl 4 12 - 9
Superset x4 - - - -
DB Tricep Extension 4 12 - 9
DB Supinated Curl 4 12 - 9

Movement Sets Reps %1RM RPE Journal

DAY 2

Pause Deadlift 3 10 57.5% -

Squat 3 10 67.5% -
Bench 3 10 67.5% -
Stiff Leg Deadlift 3 10 47.5% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Close Grip Pulldown 4 8 - 8
Skull Crusher 4 8 - 8
Superset x4 - - - -
DAY

Chest Supported Row 4 8 - 9

3

One Arm Cable Tricep Pushdown 4 8 - 9

Barbell Curl 4 8 - 9
Superset x4 - - - -
DB Row 4 8 - 9
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE Journal

DAY 4

Squat 3 6 75% -
Bench 3 6 75% -
Incline Bench 3 5-8 - 8
Overhead Press 3 6 75% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Barbell Row 4 15 - 8
Rope Tricep Pushdown 4 15 - 8
Superset x4 - - - -
DAY

Chin Up (Use assistance if needed) 4 15 - 8

5

Decline Tricep Extension 4 15 - 9

Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE Journal

Squat 3 8 67.5% -
DAY 6

Pause Squat 3 8 57.5% -

Bench 3 8 67.5% -
Deadlifts 5 3 67.5% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 12 - 8
 16 WEEK -
WEEK Wide Grip Pulldown 4 12 - 8
Superset x4 - - - -
Cable Row 4 12 - 8
Cable Tricep Pushdown 4 12 - 8
DB Lateral Raise 4 12 - 8
Superset x4 - - - -
DB French Press 4 12 - 8
Hammer Curl 4 12 - 9
Superset x4 - - - -
DB Tricep Extension 4 12 - 9
DB Supinated Curl 4 12 - 9

Movement Sets Reps %1RM RPE Journal

DAY 2

Pause Deadlift 3 10 60% -

Squat 3 10 70% -
Bench 3 10 70% -
Stiff Leg Deadlift 3 10 50% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Close Grip Pulldown 4 8 - 8
Skull Crusher 4 8 - 8
Superset x4 - - - -
DAY

Chest Supported Row 4 8 - 9

3

One Arm Cable Tricep Pushdown 4 8 - 9

Barbell Curl 4 8 - 9
Superset x4 - - - -
DB Row 4 8 - 9
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE Journal

DAY 4

Squat 3 6 77.5% -
Bench 3 6 77.5% -
Incline Bench 3 5-8 - 8
Overhead Press 3 6 77.5% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Barbell Row 4 15 - 8
Rope Tricep Pushdown 4 15 - 8
Superset x4 - - - -
DAY

Chin Up (Use assistance if needed) 4 15 - 8

5

Decline Tricep Extension 4 15 - 9

Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE Journal

Squat 3 8 70% -
DAY 6

Pause Squat 3 8 60% -

Bench 3 8 70% -
Deadlifts 5 3 70% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
 16 WEEK -
WEEK Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 12 - 9
Wide Grip Pulldown 4 12 - 9
Superset x4 - - - -
Cable Row 4 12 - 9
DAY

Cable Tricep Pushdown 4 12 - 9

1

DB Lateral Raise 4 12 - 9
Superset x4 - - - -
DB French Press 4 12 - 9
Hammer Curl 4 12 - 9
Superset x4 - - - -
DB Tricep Extension 4 12 - 9
DB Supinated Curl 4 12 - 9

Movement Sets Reps %1RM RPE Journal

DAY 2

Pause Deadlift 4 10 60% -

Squat 4 10 70% -
Bench 4 10 70% -
Stiff Leg Deadlift 4 10 50% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Close Grip Pulldown 4 8 - 9
Skull Crusher 4 8 - 9
Superset x4 - - - -
DAY

Chest Supported Row 4 8 - 9

3

One Arm Cable Tricep Pushdown 4 8 - 9

Barbell Curl 4 8 - 9
Superset x4 - - - -
DB Row 4 8 - 9
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE Journal

DAY 4

Squat 4 6 77.5% -
Bench 4 6 77.5% -
Incline Bench 4 5-8 - 9
Overhead Press 4 6 77.5% -

Movement Sets Reps %1RM RPE Journal

Superset x4 - - - -
Barbell Row 4 15 - 9
Rope Tricep Pushdown 4 15 - 9
Superset x4 - - - -
DAY

Chin Up (Use assistance if needed) 4 15 - 9

5

Decline Tricep Extension 4 15 - 9

Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE Journal

Squat 4 8 70% -
DAY 6

Pause Squat 4 8 60% -

Bench 4 8 70% -
Deadlifts 5 3 72.5% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 9
Planks 3 45 sec - -