Powerbuilding 101

Strength and Muscle

12 weeks / 5 days per week

And intro to strength training and prep for a pre meet plan using rpe.

Reviews

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Week 1

Incline Bench Press (Barbell)

Assistance

3 x 10 reps

Larsen Bench Press

Assistance

4 x 8 reps

Bench Press (Dumbbell)

Assistance

3 x 8 reps

Bench Press (Dumbbell)

Assistance

3 x 10 reps

Pec Deck Fly (Machine)

Assistance

3 x 12 reps

Bent-over Triceps Extension (Cable)

Assistance

3 x 10 reps

Chest Dip (Weighted)

Assistance

2 x 6 reps

Squat

Assistance

3 x 8 reps

Belt Squat (Cable)

Assistance

4 x 10 reps

Leg Extension (Machine plate loaded)

Assistance

3 x 8 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Donkey Calf Raise (Machine)

Assistance

4 x 10 reps

Hyperextension

Assistance

2 x 12 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 12 reps

Close Grip Bench Press (Barbell)

Assistance

3 x 10 reps

Chest Press (Machine plate loaded)

Assistance

3 x 8 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

3 x 10 reps

Preacher Curl (Machine)

Assistance

4 x 8 reps

Triceps Extension (Machine)

Assistance

3 x 12 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Deadlift

Assistance

3 x 8 reps

Back Extension (Machine)

Assistance

2 x 15 reps

T-bar Row (Machine plate loaded)

Assistance

4 x 6 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Seated High Row (Machine plate loaded)

Assistance

3 x 10 reps

Arnold Press (Dumbbell)

Assistance

4 x 8 reps

Belt Squat (Weighted)

Assistance

4 x 10 reps

Front Squat (Smith Machine)

Assistance

3 x 12 reps

Hip Thrust (Barbell)

Assistance

3 x 12 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Hip Adduction (Cable)

Assistance

3 x 15 reps

Hip Abduction (Cable)

Assistance

3 x 15 reps

Stiff Leg Deadlift (Smith Machine)

Assistance

3 x 10 reps

Bent-over Leg Curl (Machine)

Assistance

3 x 12 reps

Week 2

Incline Bench Press (Barbell)

Assistance

3 x 10 reps

Larsen Bench Press

Assistance

4 x 8 reps

Bench Press (Dumbbell)

Assistance

3 x 10 reps

Pec Deck Fly (Machine)

Assistance

3 x 12 reps

Bent-over Triceps Extension (Cable)

Assistance

3 x 10 reps

Chest Dip (Weighted)

Assistance

2 x 6 reps

Squat

Assistance

3 x 8 reps

Belt Squat (Cable)

Assistance

4 x 10 reps

Leg Extension (Machine plate loaded)

Assistance

3 x 8 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Donkey Calf Raise (Machine)

Assistance

4 x 10 reps

Hyperextension

Assistance

2 x 12 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 12 reps

Close Grip Bench Press (Barbell)

Assistance

3 x 10 reps

Chest Press (Machine plate loaded)

Assistance

3 x 8 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

3 x 10 reps

Preacher Curl (Machine)

Assistance

4 x 8 reps

Triceps Extension (Machine)

Assistance

3 x 12 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Deadlift

Assistance

3 x 8 reps

Back Extension (Machine)

Assistance

2 x 15 reps

T-bar Row (Machine plate loaded)

Assistance

4 x 6 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Seated High Row (Machine plate loaded)

Assistance

3 x 10 reps

Arnold Press (Dumbbell)

Assistance

4 x 8 reps

Belt Squat (Weighted)

Assistance

4 x 10 reps

Front Squat (Smith Machine)

Assistance

3 x 12 reps

Hip Thrust (Barbell)

Assistance

3 x 12 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Hip Adduction (Cable)

Assistance

3 x 15 reps

Hip Abduction (Cable)

Assistance

3 x 15 reps

Stiff Leg Deadlift (Smith Machine)

Assistance

3 x 10 reps

Bent-over Leg Curl (Machine)

Assistance

3 x 12 reps

Week 3

Incline Bench Press (Barbell)

Assistance

3 x 10 reps

Larsen Bench Press

Assistance

4 x 8 reps

Bench Press (Dumbbell)

Assistance

3 x 10 reps

Pec Deck Fly (Machine)

Assistance

3 x 12 reps

Bent-over Triceps Extension (Cable)

Assistance

3 x 10 reps

Chest Dip (Weighted)

Assistance

2 x 6 reps

Squat

Assistance

3 x 7 reps

Belt Squat (Cable)

Assistance

4 x 10 reps

Leg Extension (Machine plate loaded)

Assistance

3 x 8 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Donkey Calf Raise (Machine)

Assistance

4 x 10 reps

Hyperextension

Assistance

2 x 12 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 12 reps

Close Grip Bench Press (Barbell)

Assistance

3 x 8 reps

Chest Press (Machine plate loaded)

Assistance

3 x 8 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

3 x 10 reps

Preacher Curl (Machine)

Assistance

4 x 8 reps

Triceps Extension (Machine)

Assistance

3 x 12 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Deadlift

Assistance

3 x 6 reps

Back Extension (Machine)

Assistance

2 x 15 reps

T-bar Row (Machine plate loaded)

Assistance

4 x 6 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Seated High Row (Machine plate loaded)

Assistance

3 x 10 reps

Arnold Press (Dumbbell)

Assistance

4 x 8 reps

Belt Squat (Weighted)

Assistance

4 x 10 reps

Front Squat (Smith Machine)

Assistance

3 x 12 reps

Hip Thrust (Barbell)

Assistance

3 x 12 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Hip Adduction (Cable)

Assistance

3 x 15 reps

Hip Abduction (Cable)

Assistance

3 x 15 reps

Stiff Leg Deadlift (Smith Machine)

Assistance

3 x 10 reps

Bent-over Leg Curl (Machine)

Assistance

3 x 12 reps

Week 4

Incline Bench Press (Barbell)

Assistance

3 x 10 reps

Larsen Bench Press

Assistance

4 x 8 reps

Bench Press (Dumbbell)

Assistance

3 x 10 reps

Pec Deck Fly (Machine)

Assistance

3 x 12 reps

Bent-over Triceps Extension (Cable)

Assistance

3 x 10 reps

Chest Dip (Weighted)

Assistance

2 x 6 reps

Squat

Assistance

3 x 6 reps

Belt Squat (Cable)

Assistance

4 x 10 reps

Leg Extension (Machine plate loaded)

Assistance

3 x 8 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Donkey Calf Raise (Machine)

Assistance

4 x 10 reps

Hyperextension

Assistance

2 x 12 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 12 reps

Close Grip Bench Press (Barbell)

Assistance

3 x 8 reps

Chest Press (Machine plate loaded)

Assistance

3 x 8 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

3 x 10 reps

Preacher Curl (Machine)

Assistance

4 x 8 reps

Triceps Extension (Machine)

Assistance

3 x 12 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Deficit Deadlift (Barbell)

Assistance

4 x 5 reps

Back Extension (Machine)

Assistance

2 x 15 reps

T-bar Row (Machine plate loaded)

Assistance

4 x 6 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Seated High Row (Machine plate loaded)

Assistance

3 x 10 reps

Arnold Press (Dumbbell)

Assistance

4 x 8 reps

Belt Squat (Weighted)

Assistance

4 x 10 reps

Front Squat (Smith Machine)

Assistance

3 x 12 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Hip Thrust (Barbell)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 15 reps

Hip Abduction (Cable)

Assistance

3 x 15 reps

Stiff Leg Deadlift (Smith Machine)

Assistance

3 x 10 reps

Bent-over Leg Curl (Machine)

Assistance

3 x 12 reps

Week 5

Incline Bench Press (Barbell)

Assistance

3 x 10 reps

Larsen Bench Press

Assistance

3 x 6 reps

Bench Press (Dumbbell)

Assistance

3 x 10 reps

Pec Deck Fly (Machine)

Assistance

3 x 12 reps

Bent-over Triceps Extension (Cable)

Assistance

3 x 10 reps

Chest Dip (Weighted)

Assistance

2 x 6 reps

Squat

Assistance

3 x 6 reps

Belt Squat (Cable)

Assistance

4 x 10 reps

Leg Extension (Machine plate loaded)

Assistance

3 x 8 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Donkey Calf Raise (Machine)

Assistance

4 x 10 reps

Hyperextension

Assistance

2 x 12 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 12 reps

Close Grip Bench Press (Barbell)

Assistance

3 x 10 reps

Chest Press (Machine plate loaded)

Assistance

3 x 8 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

3 x 10 reps

Preacher Curl (Machine)

Assistance

4 x 8 reps

Triceps Extension (Machine)

Assistance

3 x 12 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Deadlift

Assistance

4 x 6 reps

Back Extension (Machine)

Assistance

2 x 15 reps

T-bar Row (Machine plate loaded)

Assistance

4 x 6 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Seated High Row (Machine plate loaded)

Assistance

3 x 10 reps

Arnold Press (Dumbbell)

Assistance

4 x 8 reps

Belt Squat (Weighted)

Assistance

4 x 10 reps

Front Squat (Smith Machine)

Assistance

3 x 12 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Hip Thrust (Barbell)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 15 reps

Hip Abduction (Cable)

Assistance

3 x 15 reps

Stiff Leg Deadlift (Smith Machine)

Assistance

3 x 10 reps

Bent-over Leg Curl (Machine)

Assistance

3 x 12 reps

Week 6

Incline Bench Press (Barbell)

Assistance

3 x 10 reps

Larsen Bench Press

Assistance

3 x 6 reps

Bench Press (Dumbbell)

Assistance

3 x 10 reps

Pec Deck Fly (Machine)

Assistance

3 x 12 reps

Bent-over Triceps Extension (Cable)

Assistance

3 x 10 reps

Chest Dip (Weighted)

Assistance

2 x 6 reps

Squat

Assistance

3 x 8 reps

Belt Squat (Cable)

Assistance

4 x 10 reps

Leg Extension (Machine plate loaded)

Assistance

3 x 8 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Donkey Calf Raise (Machine)

Assistance

4 x 10 reps

Hyperextension

Assistance

2 x 12 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 12 reps

Close Grip Bench Press (Barbell)

Assistance

3 x 10 reps

Chest Press (Machine plate loaded)

Assistance

3 x 8 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

3 x 10 reps

Preacher Curl (Machine)

Assistance

4 x 8 reps

Triceps Extension (Machine)

Assistance

3 x 12 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Deadlift

Assistance

3 x 8 reps

Back Extension (Machine)

Assistance

2 x 15 reps

T-bar Row (Machine plate loaded)

Assistance

4 x 6 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Seated High Row (Machine plate loaded)

Assistance

3 x 10 reps

Arnold Press (Dumbbell)

Assistance

4 x 8 reps

Belt Squat (Weighted)

Assistance

4 x 10 reps

Front Squat (Smith Machine)

Assistance

3 x 12 reps

Hip Thrust (Barbell)

Assistance

3 x 12 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Hip Adduction (Cable)

Assistance

3 x 15 reps

Hip Abduction (Cable)

Assistance

3 x 15 reps

Stiff Leg Deadlift (Smith Machine)

Assistance

3 x 10 reps

Bent-over Leg Curl (Machine)

Assistance

3 x 12 reps

Week 7

Incline Bench Press (Barbell)

Assistance

3 x 10 reps

Larsen Bench Press

Assistance

4 x 9 reps

Bench Press (Dumbbell)

Assistance

3 x 10 reps

Pec Deck Fly (Machine)

Assistance

3 x 12 reps

Bent-over Triceps Extension (Cable)

Assistance

3 x 10 reps

Chest Dip (Weighted)

Assistance

2 x 6 reps

Squat

Assistance

3 x 8 reps

Belt Squat (Cable)

Assistance

3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance

3 x 8 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Donkey Calf Raise (Machine)

Assistance

4 x 10 reps

Hyperextension

Assistance

2 x 12 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 12 reps

Close Grip Bench Press (Barbell)

Assistance

3 x 10 reps

Chest Press (Machine plate loaded)

Assistance

3 x 8 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

3 x 10 reps

Preacher Curl (Machine)

Assistance

4 x 8 reps

Triceps Extension (Machine)

Assistance

3 x 12 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Deadlift

Assistance

3 x 8 reps

Back Extension (Machine)

Assistance

2 x 15 reps

T-bar Row (Machine plate loaded)

Assistance

4 x 6 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Seated High Row (Machine plate loaded)

Assistance

3 x 10 reps

Arnold Press (Dumbbell)

Assistance

4 x 8 reps

Belt Squat (Weighted)

Assistance

4 x 10 reps

Hip Thrust (Barbell)

Assistance

3 x 12 reps

Front Squat (Smith Machine)

Assistance

3 x 12 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Hip Adduction (Cable)

Assistance

3 x 15 reps

Hip Abduction (Cable)

Assistance

3 x 15 reps

Stiff Leg Deadlift (Smith Machine)

Assistance

3 x 10 reps

Bent-over Leg Curl (Machine)

Assistance

3 x 12 reps

Week 8

Incline Bench Press (Barbell)

Assistance

3 x 10 reps

Larsen Bench Press

Assistance

3 x 8 reps

Bench Press (Dumbbell)

Assistance

3 x 10 reps

Pec Deck Fly (Machine)

Assistance

3 x 12 reps

Bent-over Triceps Extension (Cable)

Assistance

3 x 10 reps

Chest Dip (Weighted)

Assistance

2 x 6 reps

Squat

Assistance

3 x 8 reps

Belt Squat (Cable)

Assistance

4 x 10 reps

Leg Extension (Machine plate loaded)

Assistance

3 x 8 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Donkey Calf Raise (Machine)

Assistance

4 x 10 reps

Hyperextension

Assistance

2 x 12 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 12 reps

Close Grip Bench Press (Barbell)

Assistance

3 x 6 reps

Chest Press (Machine plate loaded)

Assistance

3 x 8 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

3 x 10 reps

Preacher Curl (Machine)

Assistance

4 x 8 reps

Triceps Extension (Machine)

Assistance

3 x 12 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Deficit Deadlift (Barbell)

Assistance

4 x 6 reps

Back Extension (Machine)

Assistance

2 x 15 reps

T-bar Row (Machine plate loaded)

Assistance

4 x 6 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Seated High Row (Machine plate loaded)

Assistance

3 x 10 reps

Arnold Press (Dumbbell)

Assistance

4 x 8 reps

Belt Squat (Weighted)

Assistance

4 x 10 reps

Front Squat (Smith Machine)

Assistance

3 x 12 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Hip Thrust (Barbell)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 15 reps

Hip Abduction (Cable)

Assistance

3 x 15 reps

Stiff Leg Deadlift (Smith Machine)

Assistance

3 x 10 reps

Bent-over Leg Curl (Machine)

Assistance

3 x 12 reps

Week 9

Incline Bench Press (Barbell)

Assistance

3 x 10 reps

Larsen Bench Press

Assistance

3 x 8 reps

Bench Press (Dumbbell)

Assistance

3 x 10 reps

Pec Deck Fly (Machine)

Assistance

3 x 12 reps

Bent-over Triceps Extension (Cable)

Assistance

3 x 10 reps

Chest Dip (Weighted)

Assistance

2 x 6 reps

Squat

Assistance

3 x 7 reps

Belt Squat (Cable)

Assistance

4 x 10 reps

Leg Extension (Machine plate loaded)

Assistance

3 x 8 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Donkey Calf Raise (Machine)

Assistance

4 x 10 reps

Hyperextension

Assistance

2 x 12 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 12 reps

Close Grip Bench Press (Barbell)

Assistance

3 x 6 reps

Chest Press (Machine plate loaded)

Assistance

3 x 8 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

3 x 10 reps

Preacher Curl (Machine)

Assistance

4 x 8 reps

Triceps Extension (Machine)

Assistance

3 x 12 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Deficit Deadlift (Barbell)

Assistance

4 x 6 reps

Back Extension (Machine)

Assistance

2 x 15 reps

T-bar Row (Machine plate loaded)

Assistance

4 x 6 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Seated High Row (Machine plate loaded)

Assistance

3 x 10 reps

Arnold Press (Dumbbell)

Assistance

4 x 8 reps

Belt Squat (Weighted)

Assistance

4 x 10 reps

Front Squat (Smith Machine)

Assistance

3 x 12 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Hip Thrust (Barbell)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 15 reps

Hip Abduction (Cable)

Assistance

3 x 15 reps

Stiff Leg Deadlift (Smith Machine)

Assistance

3 x 10 reps

Bent-over Leg Curl (Machine)

Assistance

3 x 12 reps

Week 10

Incline Bench Press (Barbell)

Assistance

3 x 10 reps

Larsen Bench Press

Assistance

3 x 8 reps

Bench Press (Dumbbell)

Assistance

3 x 10 reps

Pec Deck Fly (Machine)

Assistance

3 x 12 reps

Bent-over Triceps Extension (Cable)

Assistance

3 x 10 reps

Chest Dip (Weighted)

Assistance

2 x 6 reps

Squat

Assistance

3 x 7 reps

Belt Squat (Cable)

Assistance

4 x 10 reps

Leg Extension (Machine plate loaded)

Assistance

3 x 8 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Donkey Calf Raise (Machine)

Assistance

4 x 10 reps

Hyperextension

Assistance

2 x 12 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 12 reps

Close Grip Bench Press (Barbell)

Assistance

3 x 6 reps

Chest Press (Machine plate loaded)

Assistance

3 x 8 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

3 x 10 reps

Preacher Curl (Machine)

Assistance

4 x 8 reps

Triceps Extension (Machine)

Assistance

3 x 12 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Deficit Deadlift (Barbell)

Assistance

3 x 6 reps

Back Extension (Machine)

Assistance

2 x 15 reps

T-bar Row (Machine plate loaded)

Assistance

4 x 6 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Seated High Row (Machine plate loaded)

Assistance

3 x 10 reps

Arnold Press (Dumbbell)

Assistance

4 x 8 reps

Belt Squat (Weighted)

Assistance

4 x 10 reps

Front Squat (Smith Machine)

Assistance

3 x 12 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Hip Thrust (Barbell)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 15 reps

Hip Abduction (Cable)

Assistance

3 x 15 reps

Stiff Leg Deadlift (Smith Machine)

Assistance

3 x 10 reps

Bent-over Leg Curl (Machine)

Assistance

3 x 12 reps

Week 11

Incline Bench Press (Barbell)

Assistance

3 x 10 reps

Larsen Bench Press

Assistance

3 x 6 reps

Bench Press (Dumbbell)

Assistance

3 x 10 reps

Pec Deck Fly (Machine)

Assistance

3 x 12 reps

Bent-over Triceps Extension (Cable)

Assistance

3 x 10 reps

Chest Dip (Weighted)

Assistance

2 x 6 reps

Squat

Assistance

3 x 7 reps

Belt Squat (Cable)

Assistance

4 x 10 reps

Leg Extension (Machine plate loaded)

Assistance

3 x 8 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Donkey Calf Raise (Machine)

Assistance

4 x 10 reps

Hyperextension

Assistance

2 x 12 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 12 reps

Close Grip Bench Press (Barbell)

Assistance

3 x 8 reps

Chest Press (Machine plate loaded)

Assistance

3 x 8 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

3 x 10 reps

Preacher Curl (Machine)

Assistance

4 x 8 reps

Triceps Extension (Machine)

Assistance

3 x 12 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Deficit Deadlift (Barbell)

Assistance

3 x 6 reps

Back Extension (Machine)

Assistance

2 x 15 reps

T-bar Row (Machine plate loaded)

Assistance

4 x 6 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Seated High Row (Machine plate loaded)

Assistance

3 x 10 reps

Arnold Press (Dumbbell)

Assistance

4 x 8 reps

Belt Squat (Weighted)

Assistance

4 x 10 reps

Front Squat (Smith Machine)

Assistance

3 x 12 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Hip Thrust (Barbell)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 15 reps

Hip Abduction (Cable)

Assistance

3 x 15 reps

Stiff Leg Deadlift (Smith Machine)

Assistance

3 x 10 reps

Bent-over Leg Curl (Machine)

Assistance

3 x 12 reps

Week 12

Incline Bench Press (Barbell)

Assistance

3 x 10 reps

Larsen Bench Press

Assistance

4 x 6 reps

Bench Press (Dumbbell)

Assistance

3 x 10 reps

Pec Deck Fly (Machine)

Assistance

3 x 12 reps

Bent-over Triceps Extension (Cable)

Assistance

3 x 10 reps

Chest Dip (Weighted)

Assistance

2 x 6 reps

Squat

Assistance

3 x 8 reps

Belt Squat (Cable)

Assistance

4 x 10 reps

Leg Extension (Machine plate loaded)

Assistance

3 x 8 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Donkey Calf Raise (Machine)

Assistance

4 x 10 reps

Hyperextension

Assistance

2 x 12 reps

Seated Hip Abduction (Machine)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 12 reps

Close Grip Bench Press (Barbell)

Assistance

3 x 10 reps

Chest Press (Machine plate loaded)

Assistance

3 x 8 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance

3 x 10 reps

Preacher Curl (Machine)

Assistance

4 x 8 reps

Triceps Extension (Machine)

Assistance

3 x 12 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Deficit Deadlift (Barbell)

Assistance

3 x 6 reps

Back Extension (Machine)

Assistance

2 x 15 reps

T-bar Row (Machine plate loaded)

Assistance

4 x 6 reps

Pulldown (Cable)

Assistance

3 x 8 reps

Seated High Row (Machine plate loaded)

Assistance

3 x 10 reps

Arnold Press (Dumbbell)

Assistance

4 x 8 reps

Belt Squat (Weighted)

Assistance

4 x 10 reps

Front Squat (Smith Machine)

Assistance

3 x 12 reps

Lunge (Dumbbell)

Assistance

2 x 16 reps

Hip Thrust (Barbell)

Assistance

3 x 12 reps

Hip Adduction (Cable)

Assistance

3 x 15 reps

Hip Abduction (Cable)

Assistance

3 x 15 reps

Stiff Leg Deadlift (Smith Machine)

Assistance

3 x 10 reps

Bent-over Leg Curl (Machine)

Assistance

3 x 12 reps

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And intro to strength training and prep for a pre meet plan using rpe.

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Week 1

Day 1

Incline Bench Press (Barbell)

Larsen Bench Press

Bench Press (Dumbbell)

Bench Press (Dumbbell)

Pec Deck Fly (Machine)

Bent-over Triceps Extension (Cable)

Chest Dip (Weighted)

Day 2

Squat

Belt Squat (Cable)

Leg Extension (Machine plate loaded)

Lunge (Dumbbell)

Donkey Calf Raise (Machine)

Hyperextension

Seated Hip Abduction (Machine)

Hip Adduction (Cable)

Day 3

Close Grip Bench Press (Barbell)

Chest Press (Machine plate loaded)

Lying Triceps Extension "Skull Crusher" (Barbell)

Preacher Curl (Machine)

Triceps Extension (Machine)

Hammer Curl (Dumbbell)

Day 4

Deadlift

Back Extension (Machine)

T-bar Row (Machine plate loaded)

Pulldown (Cable)

Seated High Row (Machine plate loaded)

Arnold Press (Dumbbell)

Day 5

Belt Squat (Weighted)

Front Squat (Smith Machine)

Hip Thrust (Barbell)

Lunge (Dumbbell)

Hip Adduction (Cable)

Hip Abduction (Cable)

Stiff Leg Deadlift (Smith Machine)

Bent-over Leg Curl (Machine)

Week 2

Day 1

Incline Bench Press (Barbell)

Larsen Bench Press

Bench Press (Dumbbell)

Pec Deck Fly (Machine)

Bent-over Triceps Extension (Cable)

Chest Dip (Weighted)

Day 2

Squat

Belt Squat (Cable)

Leg Extension (Machine plate loaded)

Lunge (Dumbbell)

Donkey Calf Raise (Machine)

Hyperextension

Seated Hip Abduction (Machine)

Hip Adduction (Cable)

Day 3

Close Grip Bench Press (Barbell)

Chest Press (Machine plate loaded)

Lying Triceps Extension "Skull Crusher" (Barbell)

Preacher Curl (Machine)

Triceps Extension (Machine)

Hammer Curl (Dumbbell)

Day 4

Deadlift

Back Extension (Machine)

T-bar Row (Machine plate loaded)

Pulldown (Cable)

Seated High Row (Machine plate loaded)

Arnold Press (Dumbbell)

Day 5

Belt Squat (Weighted)