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PRIME Powerbuilding Program
The goal of this program is to strenghten your Squat, Bench Press, and Deadlift, and Overhead Press, and to effectively build more muscle in the process. This
Enter your 1 Rep Max (1RM) for the following lifts: Workout Powerlift
training program will follow a 4 day split followed by a single rest day. Each training day focuses on strengthening one specific powerlift, and building up the
Squat lbs Day 1 Legs Squat associated muscle group. The strength program willconsist of a 4 round cycle following a typical 5/3/1 rep scheme in which the first round calls for sets of 5
Bench Press lbs Day 2 Push Bench Press repetitions up 85% of 1RM to work more volume into the lift, the second round calls for sets of 3 repetitions up tp 90% of 1RM to build a strength base for low
Deadlift lbs Day 3 Pull Deadlift repetitions, and the third round calls for sets of 5, 3, 2, and 1+ at 95% of your 1RM as a test of strength for which to base the next cycle on. The 4th round is taken
Overhead Press lbs Day 4 Shoulders Overhead Press as a deload to prepare yourself for the next cycle, working with only 70% of your 1RM . Note that the last set of each powerlift is denoted with a +. + indicates
Day 5 Rest Rest that you should perform as many reps as you can to near failure. Your 1RM for the next cycle should be based on the calculated 1RM for your 1+ set during the
3rd round of the cycle. You can run this program for as many cycles as you enjoy, and as long as it serves you.
Accessory Exercises
While your major compound lifts for this program will be calculated based
Pause Squat
on your 1RM, all accessory/hypertrophy work will be self-calculated based
Squat Variations Front Squat
on an RPE scale. RPE (Rating of Percieved Exertion) is a rating scale for the
Box Squats intensity of a set of an exercise performed. RPE values range from 1 to 10,
Incline Bench Press and generally the rating value represents 10 - n where n = how many
Bench Press Variations Decline Bench Press more reps you could've done to failure. For example, if you perform a set
Dumbbell Press of 6 reps with a weight that you could've gotten 9 reps at max effort, you
Romanian Deadlift have a remainder of 3 reps in the tank. So you would rate that set at an
Straight Leg Deadlift RPE of 10 - 3 = 7.
Deadlift Variations Deficit Deadlift The typical workout in this program will begin with one of the major powerlifts, where
Rack Pull the strength focus will follow a basic progressive overloading scheme. After the
Sumo Deadlift powerlift, a single variation exercise will be performed to translate more training time
Lift 1+ Reps Completed @ 95% New 1RM into strengthening the major lift. Finally, the rest of the workout will be focused on
Front Squats
hypertrophy and pump training with accessory movements in the 8-15 rep range. This
Lunges Squat 2 5 lbs
Compound Leg Accessory combination of strength training and high volume work should provide an optimal
Leg Press Bench Press 3 10 lbs
foundation for building up a strong and aesthetic physique. This program is suitable for
Hack Squats Deadlift 2 5 lbs people of all fitness levels, and can be personalized to fit your specific goals by either
Quad Accessory Leg Extensions Overhead Press 1 0 lbs increasing or decreasing the loads, accessory volume, or frequency of workouts.
Leg Curls Although not included in the program, cardiovascular and functional training alongside
Hamstring/Glute Accessory
Romanian Deadlifts These are your new calculated 1RM weights for the next this regimen is highly encouraged. Exercise including, but not limited to, swimming,
Calf Raises (Seated) cycle of 4 rounds based on your performance during the running, biking, crossfit, yoga, boxing, and other sports can greatly benefit your
Calf Accessory
Calf Raises (Straight Leg) third round 1+ set. If you did not perform more than 1 metabolic conditioning, and improve your performance and adherance in this
Incline Press (DB/BB/M) repetition, repeat with the same 1RM for another cycle. powerbuilding program. Lastly, diet is a highly important factor in your progression
Decline Press (DB/BB/M) through this program. I recommend eating mosly whole and natural foods, while
Chest Accessory limiting processed and articifial foods. Tracking macros is not necessary, but can help if
Flat Press (DB/M)
you aren't familiar with your macronutrient intake. However, a minimum protein intake
Chest Flies
of 1g/lb of bodyweight should be met everyday to ensure sufficient resources for
Overhead Extention (French)
muscular recovery. Carbohydrate and fat intake is more flexible, with the main goal of
Tricep Accessory Frontal Extention (Skullcrusher) filling out your total caloric needs for the day. You can do this program at either a caloric
Downward Extension (Pushdown) surplus or deficit, or anywhere in between. In terms of meal timing it's whatever you
Pull-Ups prefer, though I do recommend having some sustenance in you before training. As long
Vertical Pull Accessory Pulldowns (M/C) as you are training intensely and hitting your protein intake, this program will optimally
Face Pulls transform your physique and strength by setting you up to be properlly fueled for
Bent-over Rows (BB/DB) optimal performance during your workouts.
Horizontal Pull Accessory Rows (C/M)
Face Pulls
Curls (DB/EZ/C)
Hammer Curls (DB/C)
Bicep Accessory Preacher Curls
Concentrated Curls
High Side Cable Curls
Front Delt Raise
Side Delt Raise
Delt Accessory Rear Delt Raise
Trap Shrugs
Face Pulls
 Round 1 - Loading with Heavy Volume The cells highlighted in gray are OPTIONAL.
Day 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat Squat 0 x10 @45% 0 x5 @55% 0 x5 @65% 0 x5 @75% 0 x5+ @85% 0 x5+ @85%
Squat Variation Pause Squat RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10
RPE 5-8 x6-10 This is the layout for the each round of this
Compound Leg Accessory Leg Press RPE 5-6 x8-12 RPE 6-7 x8-12 RPE 7-8 x8-12 RPE 7-9 x8-12 RPE 7-10 x8-12
RPE 7-10 x8-12 program cycle. Shown on the left side are the
Quad Accessory Leg Extensions RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15
RPE 7-10 x10-15 exercises required for the workout. You can select
Hamstring/Glute Accessory Leg Curls RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15
RPE 7-10 x10-15 your preferred exercise from a dropdown menu in
Calf Accessory Calf Raises (Straight Leg) RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15
RPE 7-10 x10-15 the cell. To the right of the exercises are the the
set and rep schemes. As mentioned, the powerlifts
will be based on a percentage of your 1RM for that
lift, therefore the program requires strict
Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
adherance to these weights and repetitions. Try to
Bench Press Bench Press 0 x10 @45% 0 x5 @55% 0 x5 @65% 0 x5 @75% 0 x5+ @85% 0 x5+ @85%
work with a round number weight that is closest to
Bench Press Variation Incline Bench Press RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-8 x6-10 your actual prescribed weight. The rest of the
Chest Accessory 1 Flat Press (DB/M) RPE 5-6 x8-12 RPE 6-7 x8-12 RPE 7-8 x8-12 RPE 7-9 x8-12 RPE 7-10 x8-12 RPE 7-10 x8-12 exercises are scaled based on the RPE. There is a
Chest Accessory 2 Chest Flies RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15 great deal of flexibility with the
Tricep Accessory 1 Frontal Extention (Skullcrusher) RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15 assistance/hypertrophy exercises. The goal with
Tricep Accessory 2 Downward Extension (Pushdown) RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15 these is to translate more strength into the
powerlift get a proper pump and muscle
stimulation to inducy hypertrophy (muscle cell
Day 3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 growth). There are so many effective ways to do
Deadlift Deadlift 0 x10 @45% 0 x5 @55% 0 x5 @65% 0 x5 @75% 0 x5+ @85% 0 x5+ @85% this, so the rep scheme is purposely left open to
interpretation. Generally, each set should be
Deadlift Variation Romanian Deadlift RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-8 x6-10
slightly more intense than the last. You are free to
Vertical Pull Accessory Pull-Ups RPE 5-6 x8-15 RPE 6-7 x8-15 RPE 7-8 x8-15 RPE 7-9 x8-15 RPE 7-10 x8-15 RPE 7-10 x8-15
perform supersets, dropsets, pyramid sets, straight
Lateral Pull Accessory Rows (C/M) RPE 5-6 x8-15 RPE 6-7 x8-15 RPE 7-8 x8-15 RPE 7-9 x8-15 RPE 7-10 x8-15 RPE 7-10 x8-15 sets, etc. Variety is actually another great way to
Bicep Accessory 1 Curls (DB/EZ/C) RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15 stimulate new muscle growth, so feel free to
Bicep Accessory 2 High Side Cable Curls RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15 experiment. On that same note, the exercise
options in the dropdown menus are the basic and
essential movements, but if you prefer another
Day 4 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 exercise, please do substitute it.
Overhead Press Overhead Press 0 x10 @45% 0 x5 @55% 0 x5 @65% 0 x5 @75% 0 x5+ @85% 0 x5+ @85%
Delt Accessory 1 Front Delt Raise RPE 5-7 x10-15 RPE 6-7 x10-15 RPE 6-8 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-9 x10-15
Delt Accessory 2 Side Delt Raise RPE 5-7 x10-15 RPE 6-7 x10-15 RPE 6-8 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-9 x10-15
Delt Accessory 3 Trap Shrugs RPE 5-7 x10-15 RPE 6-7 x10-15 RPE 6-8 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-9 x10-15
Bicep Accessory Preacher Curls RPE 5-7 x8-15 RPE 5-7 x8-15 RPE 5-7 x8-15 RPE 6-8 x8-15 RPE 6-10 x8-15 RPE 6-10 x8-15
Tricep Accessory Overhead Extention (French) RPE 5-7 x8-15 RPE 5-7 x8-15 RPE 5-7 x8-15 RPE 6-8 x8-15 RPE 6-10 x8-15 RPE 6-10 x8-15
 Round 2 - Building Low Rep Strength
Day 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat Squat 0 x8 @50% 0 x3 @60% 0 x3 @70% 0 x3 @80% 0 x3+ @90% 0 x3+ @90%
Squat Variation Front Squat RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-8 x6-10
Compound Leg Accessory Leg Press RPE 5-6 x8-12 RPE 6-7 x8-12 RPE 7-8 x8-12 RPE 7-9 x8-12 RPE 7-10 x8-12 RPE 7-10 x8-12
Quad Accessory Leg Extensions RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15
Hamstring/Glute Accessory Leg Curls RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15
Calf Accessory Calf Raises (Straight Leg) RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Bench Press Bench Press 0 x8 @50% 0 x3 @60% 0 x3 @70% 0 x3 @80% 0 x3+ @90% 0 x3+ @90%
Bench Press Variation Incline Bench Press RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-8 x6-10
Chest Accessory 1 Flat Press (DB/M) RPE 5-6 x8-12 RPE 6-7 x8-12 RPE 7-8 x8-12 RPE 7-9 x8-12 RPE 7-10 x8-12 RPE 7-10 x8-12
Chest Accessory 2 Chest Flies RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15
Tricep Accessory 1 Frontal Extention (Skullcrusher) RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15
Tricep Accessory 2 Downward Extension (Pushdown) RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Deadlift Deadlift 0 x8 @50% 0 x3 @60% 0 x3 @70% 0 x3 @80% 0 x3+ @90% 0 x3+ @90%
Deadlift Variation Romanian Deadlift RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-8 x6-10
Vertical Pull Accessory Pull-Ups RPE 5-6 x8-15 RPE 6-7 x8-15 RPE 7-8 x8-15 RPE 7-9 x8-15 RPE 7-10 x8-15 RPE 7-10 x8-15
Lateral Pull Accessory Rows (C/M) RPE 5-6 x8-15 RPE 6-7 x8-15 RPE 7-8 x8-15 RPE 7-9 x8-15 RPE 7-10 x8-15 RPE 7-10 x8-15
Bicep Accessory 1 Curls (DB/EZ/C) RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15
Bicep Accessory 2 High Side Cable Curls RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15

Day 4 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Overhead Press Overhead Press 0 x8 @50% 0 x3 @60% 0 x3 @70% 0 x3 @80% 0 x3+ @90% 0 x3+ @90%
Delt Accessory 1 Side Delt Raise RPE 5-7 x10-15 RPE 6-7 x10-15 RPE 6-8 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-9 x10-15
Delt Accessory 2 Front Delt Raise RPE 5-7 x10-15 RPE 6-7 x10-15 RPE 6-8 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-9 x10-15
Delt Accessory 3 Trap Shrugs RPE 5-7 x10-15 RPE 6-7 x10-15 RPE 6-8 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-9 x10-15
Bicep Accessory Preacher Curls RPE 5-7 x8-15 RPE 5-7 x8-15 RPE 5-7 x8-15 RPE 6-8 x8-15 RPE 6-10 x8-15 RPE 6-10 x8-15
Tricep Accessory Overhead Extention (French) RPE 5-7 x8-15 RPE 5-7 x8-15 RPE 5-7 x8-15 RPE 6-8 x8-15 RPE 6-10 x8-15 RPE 6-10 x8-15
 Round 3 - Testing 1+ Strength @ 95% 1RM
Day 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat Squat 0 x10 @50% 0 x5 @70% 0 x3 @80% 0 x2 @85% 0 x1 @90% 0 x1+ @95%
Squat Variation Front Squat RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-8 x6-10
Compound Leg Accessory Leg Press RPE 5-6 x8-12 RPE 6-7 x8-12 RPE 7-8 x8-12 RPE 7-9 x8-12 RPE 7-10 x8-12 RPE 7-10 x8-12
Quad Accessory Leg Extensions RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15
Hamstring/Glute Accessory Leg Curls RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15
Calf Accessory Calf Raises (Straight Leg) RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Bench Press Bench Press 0 x10 @50% 0 x5 @70% 0 x3 @80% 0 x2 @85% 0 x1 @90% 0 x1+ @95%
Bench Press Variation Incline Bench Press RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-8 x6-10
Chest Accessory 1 Incline Press (DB/BB/M) RPE 5-6 x8-12 RPE 6-7 x8-12 RPE 7-8 x8-12 RPE 7-9 x8-12 RPE 7-10 x8-12 RPE 7-10 x8-12
Chest Accessory 2 Chest Flies RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15
Tricep Accessory 1 Frontal Extention (Skullcrusher) RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15
Tricep Accessory 2 Downward Extension (Pushdown)RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Deadlift Deadlift 0 x10 @50% 0 x5 @70% 0 x3 @80% 0 x2 @85% 0 x1 @90% 0 x1+ @95%
Deadlift Variation Romanian Deadlift RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-8 x6-10
Vertical Pull Accessory Pull-Ups RPE 5-6 x8-15 RPE 6-7 x8-15 RPE 7-8 x8-15 RPE 7-9 x8-15 RPE 7-10 x8-15 RPE 7-10 x8-15
Lateral Pull Accessory Rows (C/M) RPE 5-6 x8-15 RPE 6-7 x8-15 RPE 7-8 x8-15 RPE 7-9 x8-15 RPE 7-10 x8-15 RPE 7-10 x8-15
Bicep Accessory 1 Curls (DB/EZ/C) RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15
Bicep Accessory 2 High Side Cable Curls RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15

Day 4 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Overhead Press Overhead Press 0 x10 @50% 0 x5 @70% 0 x3 @80% 0 x2 @85% 0 x1 @90% 0 x1+ @95%
Delt Accessory 1 Side Delt Raise RPE 5-7 x10-15 RPE 6-7 x10-15 RPE 6-8 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-9 x10-15
Delt Accessory 2 Trap Shrugs RPE 5-7 x10-15 RPE 6-7 x10-15 RPE 6-8 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-9 x10-15
Delt Accessory 3 Rear Delt Raise RPE 5-7 x10-15 RPE 6-7 x10-15 RPE 6-8 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-9 x10-15
Bicep Accessory Preacher Curls RPE 5-7 x8-15 RPE 5-7 x8-15 RPE 5-7 x8-15 RPE 6-8 x8-15 RPE 6-10 x8-15 RPE 6-10 x8-15
Tricep Accessory Overhead Extention (French) RPE 5-7 x8-15 RPE 5-7 x8-15 RPE 5-7 x8-15 RPE 6-8 x8-15 RPE 6-10 x8-15 RPE 6-10 x8-15
 Round 4 - Deload (Volume Work)
Day 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat Squat 0 x10 @50% 0 x8 @60% 0 x5 @70% 0 x5 @70% 0 x5 @70% 0 x5 @70%
Squat Variation Box Squats RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-8 x6-10
Compound Leg Accessory Leg Press RPE 5-6 x8-12 RPE 6-7 x8-12 RPE 7-8 x8-12 RPE 7-9 x8-12 RPE 7-10 x8-12 RPE 7-10 x8-12
Quad Accessory Leg Extensions RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15
Hamstring/Glute Accessory Leg Curls RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15
Calf Accessory Calf Raises (Straight Leg) RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Bench Press Bench Press 0 x10 @50% 0 x8 @60% 0 x5 @70% 0 x5 @70% 0 x5 @70% 0 x5 @70%
Bench Press Variation Incline Bench Press RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-8 x6-10
Chest Accessory 1 Incline Press (DB/BB/M) RPE 5-6 x8-12 RPE 6-7 x8-12 RPE 7-8 x8-12 RPE 7-9 x8-12 RPE 7-10 x8-12 RPE 7-10 x8-12
Chest Accessory 2 Chest Flies RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15
Tricep Accessory 1 Frontal Extention (Skullcrusher) RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15
Tricep Accessory 2 Downward Extension (Pushdown) RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Deadlift Deadlift 0 x10 @50% 0 x8 @60% 0 x5 @70% 0 x5 @70% 0 x5 @70% 0 x5 @70%
Deadlift Variation Romanian Deadlift RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-7 x6-10 RPE 5-8 x6-10
Vertical Pull Accessory Pull-Ups RPE 5-6 x8-15 RPE 6-7 x8-15 RPE 7-8 x8-15 RPE 7-9 x8-15 RPE 7-10 x8-15 RPE 7-10 x8-15
Lateral Pull Accessory Rows (C/M) RPE 5-6 x8-15 RPE 6-7 x8-15 RPE 7-8 x8-15 RPE 7-9 x8-15 RPE 7-10 x8-15 RPE 7-10 x8-15
Bicep Accessory 1 Curls (DB/EZ/C) RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15
Bicep Accessory 2 High Side Cable Curls RPE 5-6 x10-15 RPE 6-7 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-10 x10-15 RPE 7-10 x10-15

Day 4 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Overhead Press Overhead Press 0 x10 @50% 0 x8 @60% 0 x5 @70% 0 x5 @70% 0 x5 @70% 0 x5 @70%
Delt Accessory 1 Side Delt Raise RPE 5-7 x10-15 RPE 6-7 x10-15 RPE 6-8 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-9 x10-15
Delt Accessory 2 Trap Shrugs RPE 5-7 x10-15 RPE 6-7 x10-15 RPE 6-8 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-9 x10-15
Delt Accessory 3 Rear Delt Raise RPE 5-7 x10-15 RPE 6-7 x10-15 RPE 6-8 x10-15 RPE 7-8 x10-15 RPE 7-9 x10-15 RPE 7-9 x10-15
Bicep Accessory Preacher Curls RPE 5-7 x8-15 RPE 5-7 x8-15 RPE 5-7 x8-15 RPE 6-8 x8-15 RPE 6-10 x8-15 RPE 6-10 x8-15
Tricep Accessory Overhead Extention (French) RPE 5-7 x8-15 RPE 5-7 x8-15 RPE 5-7 x8-15 RPE 6-8 x8-15 RPE 6-10 x8-15 RPE 6-10 x8-15