Program Description
Modofied version of Matt Vena program, with equal focus on squat and deadlift, plus more accesory work
Program Overview
- LevelIntermediate, Beginner
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedSep 07, 2024 07:27
- Last EditedFeb 18, 2025 12:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
-
78%
2
Tempo Squat (Barbell)
3
2 reps
70%
3
Larsen Press (Barbell)
3
6 reps
66%
4
Incline Chest Press (Machine)
3
8 reps
RPE 10
5
Hammer Curl
4
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
7
Wrist Curls
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
-
78%
2
Tempo Squat (Barbell)
3
3 reps
70%
3
Larsen Press (Barbell)
3
7 reps
66%
4
Incline Chest Press (Machine)
3
9 reps
RPE 10
5
Hammer Curl
4
9 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
9 reps
RPE 10
7
Wrist Curls
4
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
-
78%
2
Tempo Squat (Barbell)
3
4 reps
70%
3
Larsen Press (Barbell)
3
8 reps
66%
4
Incline Chest Press (Machine)
3
10 reps
RPE 10
5
Hammer Curl
4
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Wrist Curls
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
-
81%
2
Tempo Squat (Barbell)
3
2 reps
73%
3
Larsen Press (Barbell)
3
6 reps
69%
4
Incline Chest Press (Machine)
3
8 reps
RPE 10
5
Hammer Curl
4
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
7
Wrist Curls
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
-
81%
2
Tempo Squat (Barbell)
3
3 reps
73%
3
Larsen Press (Barbell)
3
7 reps
69%
4
Incline Chest Press (Machine)
3
9 reps
RPE 10
5
Hammer Curl
4
9 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
9 reps
RPE 10
7
Wrist Curls
4
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
-
81%
2
Tempo Squat (Barbell)
3
4 reps
73%
3
Larsen Press (Barbell)
3
8 reps
69%
4
Incline Chest Press (Machine)
3
10 reps
RPE 10
5
Hammer Curl
4
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Wrist Curls
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
-
84%
2
Tempo Squat (Barbell)
3
2 reps
76%
3
Larsen Press (Barbell)
3
6 reps
72%
4
Incline Chest Press (Machine)
3
8 reps
RPE 10
5
Hammer Curl
4
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
7
Wrist Curls
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
-
84%
2
Tempo Squat (Barbell)
3
3 reps
76%
3
Larsen Press (Barbell)
3
7 reps
72%
4
Incline Chest Press (Machine)
3
9 reps
RPE 10
5
Hammer Curl
4
9 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
9 reps
RPE 10
7
Wrist Curls
4
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
-
84%
2
Tempo Squat (Barbell)
3
4 reps
76%
3
Larsen Press (Barbell)
3
8 reps
72%
4
Incline Chest Press (Machine)
3
10 reps
RPE 10
5
Hammer Curl
4
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
7
Wrist Curls
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Tempo Squat (Barbell)
2
3 reps
78%
3
Pin Squat
3
4 reps
81%
4
Larsen Press (Barbell)
5
6 reps
76%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Tempo Squat (Barbell)
2
3 reps
80%
3
Pin Squat
3
4 reps
83%
4
Larsen Press (Barbell)
5
6 reps
78%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
70%
2
Bench Press (Barbell)
5
2 reps
75%
3
Deadlift (Barbell)
2
1
2 reps
2 reps
70%
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
3
4 reps
70%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
5
Barbell Row
3
8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
7
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
8
Face Pull
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
2
Deadlift (Barbell)
3
5 reps
70%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
9 reps
RPE 10
5
Barbell Row
3
9 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
9 reps
RPE 10
7
Lat Pulldown (Close Grip)
1
9 reps
RPE 10
8
Face Pull
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Deadlift (Barbell)
3
6 reps
70%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Barbell Row
3
10 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 10
7
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
8
Face Pull
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
3
4 reps
73%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
5
Barbell Row
3
8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
7
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
8
Face Pull
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
2
Deadlift (Barbell)
3
5 reps
73%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
9 reps
RPE 10
5
Barbell Row
3
9 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
9 reps
RPE 10
7
Lat Pulldown (Close Grip)
1
9 reps
RPE 10
8
Face Pull
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Deadlift (Barbell)
3
6 reps
73%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Barbell Row
3
10 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 10
7
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
8
Face Pull
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
2
1
4 reps
4 reps
76%
7%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
5
Barbell Row
3
8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
7
Lat Pulldown (Close Grip)
1
8 reps
RPE 10
8
Face Pull
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
2
Deadlift (Barbell)
3
5 reps
76%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
9 reps
RPE 10
5
Barbell Row
3
9 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
9 reps
RPE 10
7
Lat Pulldown (Close Grip)
1
9 reps
RPE 10
8
Face Pull
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Deadlift (Barbell)
3
6 reps
76%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Barbell Row
3
10 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 10
7
Lat Pulldown (Close Grip)
1
10 reps
RPE 10
8
Face Pull
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
1
4
1 reps
4 reps
-
78%
3
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
1
4
1 reps
4 reps
-
80%
3
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
60%
2
Bench Press (Barbell)
3
2 reps
70%
3
Deadlift (Barbell)
2
2 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
2 reps
-
78%
2
Long Pause Bench Press
3
2 reps
74%
3
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 10
4
Pin Squat
3
4 reps
73%
5
Squat (Paused)
3
2 reps
74%
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Standing Pullover (Cable)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
-
78%
2
Long Pause Bench Press
3
3 reps
74%
3
V-Handle Tricep Pushdown (Cable)
4
9 reps
RPE 10
4
Pin Squat
3
5 reps
73%
5
Squat (Paused)
3
3 reps
74%
6
Lateral Raise (Cable)
4
9 reps
RPE 10
7
Standing Pullover (Cable)
3
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
-
78%
2
Long Pause Bench Press
1
2
2 reps
4 reps
74%
74%
3
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 10
4
Pin Squat
3
6 reps
73%
5
Squat (Paused)
3
4 reps
74%
6
Lateral Raise (Cable)
4
10 reps
RPE 10
7
Standing Pullover (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
2 reps
-
81%
2
Long Pause Bench Press
3
2 reps
76%
3
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 10
4
Pin Squat
3
4 reps
76%
5
Squat (Paused)
3
2 reps
77%
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Standing Pullover (Cable)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
-
81%
2
Long Pause Bench Press
3
3 reps
77%
3
V-Handle Tricep Pushdown (Cable)
4
9 reps
RPE 10
4
Pin Squat
3
5 reps
76%
5
Squat (Paused)
3
3 reps
77%
6
Lateral Raise (Cable)
4
9 reps
RPE 10
7
Standing Pullover (Cable)
3
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
-
81%
2
Long Pause Bench Press
3
4 reps
77%
3
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 10
4
Pin Squat
3
6 reps
76%
5
Squat (Paused)
3
4 reps
77%
6
Lateral Raise (Cable)
4
10 reps
RPE 10
7
Standing Pullover (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
2 reps
-
84%
2
Long Pause Bench Press
3
2 reps
80%
3
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 10
4
Pin Squat
3
4 reps
79%
5
Squat (Paused)
3
2 reps
80%
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Standing Pullover (Cable)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
-
84%
2
Long Pause Bench Press
3
3 reps
80%
3
V-Handle Tricep Pushdown (Cable)
4
9 reps
RPE 10
4
Pin Squat
3
5 reps
79%
5
Squat (Paused)
3
3 reps
80%
6
Lateral Raise (Cable)
4
9 reps
RPE 10
7
Standing Pullover (Cable)
3
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
-
84%
2
Long Pause Bench Press
3
4 reps
80%
3
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 10
4
Pin Squat
3
6 reps
79%
5
Squat (Paused)
3
4 reps
80%
6
Lateral Raise (Cable)
4
10 reps
RPE 10
7
Standing Pullover (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
-
88%
2
Long Pause Bench Press
3
2 reps
82%
3
V-Handle Tricep Pushdown (Cable)
4
8 reps
10%
4
Pin Squat
1
3
1 reps
2 reps
81%
81%
5
Squat (Paused)
3
2 reps
82%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
-
88%
2
Long Pause Bench Press
3
2 reps
84%
3
V-Handle Tricep Pushdown (Cable)
4
8 reps
RPE 10
4
Pin Squat
1
3
1 reps
2 reps
83%
83%
5
Squat (Paused)
3
2 reps
84%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
-
78%
2
Deadlift (Paused)
2
2 reps
74%
3
Bench Press (Barbell)
3
4 reps
73%
4
Bench Press (Close Grip)
3
4 reps
71%
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
7
Rear Delt Fly (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
78%
2
Deadlift (Paused)
2
3 reps
74%
3
Bench Press (Barbell)
3
5 reps
73%
4
Bench Press (Close Grip)
3
5 reps
71%
5
Overhead Tricep Extension (Cable)
4
9 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
9 reps
RPE 10
7
Rear Delt Fly (Cable)
3
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
-
78%
2
Deadlift (Paused)
2
4 reps
74%
3
Bench Press (Barbell)
3
6 reps
73%
4
Bench Press (Close Grip)
3
6 reps
71%
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
-
81%
2
Deadlift (Paused)
2
2 reps
77%
3
Bench Press (Barbell)
3
4 reps
76%
4
Bench Press (Close Grip)
3
4 reps
74%
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
7
Rear Delt Fly (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
-
81%
2
Deadlift (Paused)
2
3 reps
77%
3
Bench Press (Barbell)
3
5 reps
76%
4
Bench Press (Close Grip)
2
1
5 reps
4 reps
74%
74%
5
Overhead Tricep Extension (Cable)
4
9 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
9 reps
RPE 10
7
Rear Delt Fly (Cable)
3
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
-
81%
2
Deadlift (Paused)
2
4 reps
77%
3
Bench Press (Barbell)
3
6 reps
76%
4
Bench Press (Close Grip)
3
6 reps
74%
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
-
84%
2
Deadlift (Paused)
2
2 reps
80%
3
Bench Press (Barbell)
3
4 reps
79%
4
Bench Press (Close Grip)
3
4 reps
77%
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
7
Rear Delt Fly (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
3 reps
3 reps
-
84%
8%
2
Deadlift (Paused)
2
3 reps
80%
3
Bench Press (Barbell)
3
5 reps
79%
4
Bench Press (Close Grip)
3
5 reps
77%
5
Overhead Tricep Extension (Cable)
4
9 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
9 reps
RPE 10
7
Rear Delt Fly (Cable)
3
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
4 reps
2 reps
-
84%
84%
2
Deadlift (Paused)
2
4 reps
80%
3
Bench Press (Barbell)
3
6 reps
79%
4
Bench Press (Close Grip)
3
6 reps
77%
5
Overhead Tricep Extension (Cable)
4
10 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
7
Rear Delt Fly (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
-
86%
2
Deadlift (Paused)
2
2 reps
82%
3
Bench Press (Barbell)
1
3
1 reps
4 reps
81%
81%
4
Bench Press (Close Grip)
3
4 reps
79%
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
2 reps
2 reps
-
88%
86%
2
Deadlift (Paused)
2
2 reps
84%
3
Bench Press (Barbell)
1
3
1 reps
4 reps
83%
83%
4
Bench Press (Close Grip)
3
4 reps
81%
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Barbell)1 Set
3 Sets
1 Reps
2 Reps
-
78%
2
Long Pause Bench Press3 Sets
2 Reps
74%
3
V-Handle Tricep Pushdown (Cable)4 Sets
8 Reps
@10
4
Pin Squat3 Sets
4 Reps
73%
5
Squat (Paused)3 Sets
2 Reps
74%
6
Lateral Raise (Cable)4 Sets
8 Reps
@10
7
Standing Pullover (Cable)3 Sets
8 Reps
@10
Day 2
1
Tempo Bench Press1 Set
2 Sets
1 Reps
2 Reps
@6
-
2
Deadlift (Barbell)3 Sets
4 Reps
70%
3
Romanian Deadlift (Barbell)2 Sets
6 Reps
@6
4
Tricep Rope Push Down (Cable)4 Sets
8 Reps
@10
5
Barbell Row3 Sets
8 Reps
@10
6
Lat Pulldown (Neutral Grip)2 Sets
8 Reps
@10
7
Lat Pulldown (Close Grip)1 Set
8 Reps
@10
8
Face Pull3 Sets
8 Reps
@10
Day 1
1
Squat (Barbell)1 Set
3 Sets
1 Reps
2 Reps
-
78%
2
Tempo Squat (Barbell)3 Sets
2 Reps
70%
3
Larsen Press (Barbell)3 Sets
6 Reps
66%
4
Incline Chest Press (Machine)3 Sets
8 Reps
@10
5
Hammer Curl4 Sets
8 Reps
@10
6
Lateral Raise (Dumbbell)4 Sets
8 Reps
@10
7
Wrist Curls4 Sets
8 Reps
@10
Day 4
1
Deadlift (Barbell)1 Set
3 Sets
1 Reps
2 Reps
-
78%
2
Deadlift (Paused)2 Sets
2 Reps
74%
3
Bench Press (Barbell)3 Sets
4 Reps
73%
4
Bench Press (Close Grip)3 Sets
4 Reps
71%
5
Overhead Tricep Extension (Cable)4 Sets
8 Reps
@10
6
Reverse Bicep Curl (EZ Bar)3 Sets
8 Reps
@10
7
Rear Delt Fly (Cable)3 Sets
8 Reps
@10