Week 1

Day Sets x Reps RPE WEIGHT

Legs + Back

Squat 3x5 9
Leg Press 3 x 10
Lat Pull Downs 3x10
Leg Extensions 3x15
DB Rows 3x10
DB Curls 3x12-15

Push

Bench 3x6 9,9,10

Overhead Press 3 x6 9
Incline DB Bench 3x10
DB Lateral Raises 3x12-15
Skull Crushers 2x12-15
Cable Tricep Ext 2x12-15

Pull

Sumo Deads 3 x5 8,8,9

Stiff Leg DL 3 x 10
Pendlay Rows 3 x 10
DB Rows 3 x 10
DB Curls 3 x 12-15
Face Pulls 3 x 12-15

Upper

Incline Bench 3 x8 9
Overhead Press 3x8 9
Incline DB Bench 3x10
DB Lateral Raises 3 x 12-15
Cable Tricep Ext. 3x12-15
DB Curls 3 x 12-15

Lower + Back

Paused Sumo Deads 3 x 3 8

Paused Squats 3x3 8
Pull Ups 3x10
Yates Rows 3x10
Hammer Curls 3x12-15

Week 4
Day Sets x Reps RPE WEIGHT

Legs + Back

Squat 3x5 9
Leg Press 3 x 10
Lat Pull Downs 3x10
Leg Extensions 3x15
DB Rows 3x10
DB Curls 3x12-15

Push

Bench 3x6 9,9,10

Overhead Press 3 x6 9
Incline DB Bench 3x10
DB Lateral Raises 3x12-15
Skull Crushers 2x12-15
Cable Tricep Ext 2x12-15

Pull

Sumo Deads 3 x5 8,8,9

Stiff Leg DL 3 x 10
Pendlay Rows 3 x 10
DB Rows 3 x 10
DB Curls 3 x 12-15
Face Pulls 3 x 12-15

Upper

Incline Bench 3 x8 9
Overhead Press 3x8 9
Incline DB Bench 3x10
DB Lateral Raises 3 x 12-15
Cable Tricep Ext. 3x12-15
DB Curls 3 x 12-15
Lower + Back

Paused Sumo Deads 3 x 3 8

Paused Squats 3x3 8
Pull Ups 3x10
Yates Rows 3x10
Hammer Curls 3x12-15
Kofi's 5 Day Power-Building
Week 2
Day Sets x Reps RPE WEIGHT

Legs + Back

Squat 3x5 9
Leg Press 3 x 10
Lat Pull Downs 3x10
Leg Extensions 3x15
DB Rows 3x10
DB Curls 3x12-15

Push

Bench 3x6 9,9,10

Overhead Press 3 x6 9
Incline DB Bench 3x10
DB Lateral Raises 3x12-15
Skull Crushers 2x12-15
Cable Tricep Ext 2x12-15

Pull

Sumo Deads 3 x5 8,8,9

Stiff Leg DL 3 x 10
Pendlay Rows 3 x 10
DB Rows 3 x 10
DB Curls 3 x 12-15
Face Pulls 3 x 12-15

Upper

Incline Bench 3 x8 9
Overhead Press 3x8 9
Incline DB Bench 3x10
DB Lateral Raises 3 x 12-15
Cable Tricep Ext. 3x12-15
DB Curls 3 x 12-15

Lower + Back

Paused Sumo Deads 3 x 3 8

Paused Squats 3x3 8
Pull Ups 3x10
Yates Rows 3x10
Hammer Curls 3x12-15
Week 3
Day Sets x Reps RPE WEIGHT

Legs + Back

Squat 3x5 9
Leg Press 3 x 10
Lat Pull Downs 3x10
Leg Extensions 3x15
DB Rows 3x10
DB Curls 3x12-15

Push

Bench 3x6 9,9,10

Overhead Press 3 x6 9
Incline DB Bench 3x10
DB Lateral Raises 3x12-15
Skull Crushers 2x12-15
Cable Tricep Ext 2x12-15

Pull

Sumo Deads 3 x5 8,8,9

Stiff Leg DL 3 x 10
Pendlay Rows 3 x 10
DB Rows 3 x 10
DB Curls 3 x 12-15
Face Pulls 3 x 12-15

Upper

Incline Bench 3 x8 9
Overhead Press 3x8 9
Incline DB Bench 3x10
DB Lateral Raises 3 x 12-15
Cable Tricep Ext. 3x12-15
DB Curls 3 x 12-15

Lower + Back

Paused Sumo Deads 3 x 3 8

Paused Squats 3x3 8
Pull Ups 3x10
Yates Rows 3x10
Hammer Curls 3x12-15
 Accumulation
Week 1 Week 2
Day Sets x Reps RPE WEIGHT Day Sets x Reps

Legs + Back Legs + Back

Squat 4x8 8 Squat 4x8

Leg Press 3 x 10 Leg Press 3 x 10
Lat Pull Downs 3x10 Lat Pull Downs 3x10
Leg Extensions 3x15 Leg Extensions 3x15
DB Rows 3x10 DB Rows 3x10
DB Curls 3x12-15 DB Curls 3x12-15

Push Push

Bench 4x8 9 Bench 4x8

Overhead Press 3 x8 8 Overhead Press 3 x8
Incline DB Bench 3x10 Incline DB Bench 3x10
DB Lateral Raises 3x12-15 DB Lateral Raises 3x12-15
Skull Crushers 2x12-15 Skull Crushers 2x12-15
Cable Tricep Ext 2x12-15 Cable Tricep Ext 2x12-15

Pull Pull

Conventional Deads 4 x8 7,7,7,8 Conventional Deads 4 x8

Pendlay Rows 3 x 10 Pendlay Rows 3 x 10
DB Rows 3 x 10 DB Rows 3 x 10
DB Curls 3 x 12-15 DB Curls 3 x 12-15
Face Pulls 3 x 12-15 Face Pulls 3 x 12-15

Upper Upper
Overhead Press 4 x 10 9 Overhead Press 4 x 10
Close Grip Bench 3 x 10 9 Close Grip Bench 3 x 10
Incline DB Bench 3x10 Incline DB Bench 3x10
DB Lateral Raises 3 x 12-15 DB Lateral Raises 3 x 12-15
Face Pulls 3 x 12-15 Face Pulls 3 x 12-15
Cable Tricep Ext. 3 x 12-15 Cable Tricep Ext. 3 x 12-15

Lower + Back Lower + Back

Sumo Deads 3x5 8 Sumo Deads 3x5

Squats 3x5 8 Squats 3x5
Leg Extensions 3x15 Leg Extensions 3x15
Pull Ups 3x10 Pull Ups 3x10
Yates Rows 3x10 Yates Rows 3x10
DB Curls 3x15 DB Curls 3x15

Week 4
Day Sets x Reps RPE WEIGHT

Legs + Back

Squat 4 x 10 7
Leg Press 3 x 10
Lat Pull Downs 3x10
Leg Extensions 3x15
DB Rows 3x10
DB Curls 3x12-15

Push

Bench 4 x 10 8,8,9,9
Overhead Press 3 x7 8
Incline DB Bench 3x10
DB Lateral Raises 3x12-15
Skull Crushers 2x12-15
Cable Tricep Ext 2x12-15

Pull

Conventional Deads 4 x 10 7
Pendlay Rows 3 x 10
DB Rows 3 x 10
DB Curls 3 x 12-15
Face Pulls 3 x 12-15

Upper

Overhead Press 4 x 10 8,8,9,9

Close Grip Bench 3 x 10 9
Incline DB Bench 3x10
DB Lateral Raises 3 x 12-15
Face Pulls 3 x 12-15
Cable Tricep Ext. 3 x 12-15

Lower + Back

Sumo Deads 3x5 8

Squats 3x5 8
Leg Extensions 3x15
Pull Ups 3x10
Yates Rows 3x10
DB Curls 3x15
 Week 3
RPE WEIGHT Day Sets x Reps RPE

Legs + Back

8 Squat 4 x 10 7
Leg Press 3 x 10
Lat Pull Downs 3x10
Leg Extensions 3x15
DB Rows 3x10
DB Curls 3x12-15

Push

9 Bench 4 x 10 8,8,9,9
8 Overhead Press 3 x7 8
Incline DB Bench 3x10
DB Lateral Raises 3x12-15
Skull Crushers 2x12-15
Cable Tricep Ext 2x12-15

Pull

7,7,7,8 Conventional Deads 4 x 10 7

Pendlay Rows 3 x 10
DB Rows 3 x 10
DB Curls 3 x 12-15
Face Pulls 3 x 12-15

Upper
9 Overhead Press 4 x 10 8,8,9,9
9 Close Grip Bench 3 x 10 9
Incline DB Bench 3x10
DB Lateral Raises 3 x 12-15
Face Pulls 3 x 12-15
Cable Tricep Ext. 3 x 12-15

Lower + Back

8 Sumo Deads 3x5 8

8 Squats 3x5 8
Leg Extensions 3x15
Pull Ups 3x10
Yates Rows 3x10
DB Curls 3x15
WEIGHT
 Taper
Week 1 Week 2
Day Sets x Reps RPE WEIGHT Day Sets x Reps

Legs + Back Legs + Back

Squat 3x3 9,9,10 Squat 3x2

Squat 3x5 8 Squat 3x4
Lat Pull Downs 3x10 Lat Pull Downs 3x10
Leg Extensions 3x15 Leg Extensions 3x15
DB Rows 3x10 DB Rows 3x10
DB Curls 3x12-15 DB Curls 3x12-15

Push Push

Paused Bench 3x3 9,9,10 Paused Bench 3x2

Bench 3x6 8 Bench 3x5
Incline DB Bench 3x10 Incline DB Bench 3x10
DB Lateral Raises 3x12-15 DB Lateral Raises 3x12-15
Skull Crushers 2x12-15 Skull Crushers 2x12-15
Cable Tricep Ext 2x12-15 Cable Tricep Ext 2x12-15

Pull Pull

Sumo Deads 3x3 9 Sumo Deads 3x2

Sumo Deads 3 x5 8 Sumo Deads 3 x4
Pendlay Rows 3 x 10 Pendlay Rows 3 x 10
DB Rows 3 x 10 DB Rows 3 x 10
DB Curls 3 x 12-15 DB Curls 3 x 12-15
Face Pulls 3 x 12-15 Face Pulls 3 x 12-15
Upper Upper

Paused Bench 3x3 9,9,10 Paused Bench 3x2

Incline Bench 3 x 10 8 Incline Bench 3 x8
DB Shoulder Press 3x10 DB Shoulder Press 3x10
DB Lateral Raises 4 x 12-15 DB Lateral Raises 4 x 12-15
Face Pulls 4 x 12-15 Face Pulls 4 x 12-15
Cable Tricep Ext. 3 x 12-15 DB Curls 3 x 12-15

Lower + Back Lower + Back

Paused Sumo Deads 3 x 3 9 Paused Sumo Deads 3 x 2

Paused Squats 3x3 9 Paused Squats 3x2
Pull Ups 3x10 Pull Ups 3x10
Yates Rows 3x10 Yates Rows 3x10
DB Curls 3x15 Leg Extensions 3x15

DELOAD

Squat 2x5 @ 70%

Bench 3x5 @ 75%
Deadlift 2x5 @ 65%
3 Sets Back Accessory of Choice
3 Sets Shoulder Accessory of Choice

Squat 3x3 @ 70%

Bench 3x3 @ 75%
Deadlift 3x3 @ 65%
3 Sets quad accessory of choice
3 sets glute accessory of choice
Squat 3x1 @ 75%
Bench 3x1 @ 80%
Deadlift 3x1 @ 70%
3 Sets Back Accessory of Choice
3 Sets Shoulder Accessory of Choice

REST DAY

Squat Max 10
Bench Max 10

Deadlift Max
 Week 3
RPE WEIGHT Day Sets x Reps RPE

Legs + Back

9,9,10 Squat 3x1 9,9,10

8 Squat 3x3 8
Lat Pull Downs 3x10
Leg Extensions 3x15
DB Rows 3x10
DB Curls 3x12-15

Push

9,9,10 Paused Bench 3x1 9,9,10

8 Bench 3x4 8
Incline DB Bench 3x10
DB Lateral Raises 3x12-15
Skull Crushers 2x12-15
Cable Tricep Ext 2x12-15

Pull

9 Sumo Deads 3x1 9

8 Sumo Deads 3 x3 8
Pendlay Rows 3 x 10
DB Rows 3 x 10
DB Curls 3 x 12-15
Face Pulls 3 x 12-15
 Upper

9,9,10 Paused Bench 3x1 9,9,10

8 Incline Bench 3 x6 8
DB Shoulder Press 3x10
DB Lateral Raises 4 x 12-15
Face Pulls 4 x 12-15
DB Curls 3 x 12-15

Lower + Back

9 Paused Sumo Deads 3 x 1 9

9 Paused Squats 3x1 9
Pull Ups 3x10
Yates Rows 3x10
Leg Extensions 3x15
WEIGHT