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BoostcampPNG

10x3 Powerbuilding

by David Williams
23 athletes joined

Program Description

Get Big and Strong

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 31, 2024 08:48
  • Last Edited
    Sep 03, 2024 07:58
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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)
10
3 reps
RPE 8
2
Bench Press (Barbell)
10
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
4 reps
RPE 8
2
Bench Press (Barbell)
10
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
RPE 8
2
Bench Press (Barbell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
RPE 8
2
Bench Press (Barbell)
10
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
4 reps
RPE 8
2
Bench Press (Barbell)
10
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
RPE 8
2
Bench Press (Barbell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
RPE 8
2
Bench Press (Barbell)
10
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
4 reps
RPE 8
2
Bench Press (Barbell)
10
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
RPE 8
2
Bench Press (Barbell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
RPE 8
2
Bench Press (Barbell)
10
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
4 reps
RPE 8
2
Bench Press (Barbell)
10
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
RPE 8
2
Bench Press (Barbell)
10
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
50 reps
RPE 7
6
Leg Curl
1
50 reps
RPE 7
7
Push Up
1
100 reps
RPE 7
8
Seated Calf Raise
1
50 reps
RPE 7
9
Tricep Pushdown (Cable)
1
50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
4 reps
RPE 8
2
Overhead Press (Barbell)
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
RPE 8
2
Overhead Press (Barbell)
10
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
50 reps
RPE 7
6
Leg Curl
1
50 reps
RPE 7
7
Push Up
1
100 reps
RPE 7
8
Seated Calf Raise
1
50 reps
RPE 7
9
Tricep Pushdown (Cable)
1
50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
4 reps
RPE 8
2
Overhead Press (Barbell)
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
RPE 8
2
Overhead Press (Barbell)
10
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
50 reps
RPE 7
6
Leg Curl
1
50 reps
RPE 7
7
Push Up
1
100 reps
RPE 7
8
Seated Calf Raise
1
50 reps
RPE 7
9
Tricep Pushdown (Cable)
1
50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
4 reps
RPE 8
2
Overhead Press (Barbell)
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
RPE 8
2
Overhead Press (Barbell)
10
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
50 reps
RPE 7
6
Leg Curl
1
50 reps
RPE 7
7
Push Up
1
100 reps
RPE 7
8
Seated Calf Raise
1
50 reps
RPE 7
9
Tricep Pushdown (Cable)
1
50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
4 reps
RPE 8
2
Overhead Press (Barbell)
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
RPE 8
2
Overhead Press (Barbell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
RPE 8
2
Overhead Press (Barbell)
10
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Cable Crossover
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
5
Jump Squat
1
50 reps
RPE 8
6
Leg Extension
1
50 reps
RPE 7
7
Leg Curl
1
50 reps
RPE 7
8
Tricep Pushdown (Cable)
1
50 reps
RPE 7
9
Standing Calf Raise
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
50 reps
RPE 7
6
Leg Curl
1
50 reps
RPE 7
7
Push Up
1
100 reps
RPE 7
8
Seated Calf Raise
1
50 reps
RPE 7
9
Tricep Pushdown (Cable)
1
50 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
RPE 8
2
Overhead Press (Barbell)
10
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Cable Crossover
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
5
Jump Squat
1
50 reps
RPE 8
6
Leg Extension
1
50 reps
RPE 7
7
Leg Curl
1
50 reps
RPE 7
8
Tricep Pushdown (Cable)
1
50 reps
RPE 7
9
Standing Calf Raise
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
50 reps
RPE 7
6
Leg Curl
1
50 reps
RPE 7
7
Push Up
1
100 reps
RPE 7
8
Seated Calf Raise
1
50 reps
RPE 7
9
Tricep Pushdown (Cable)
1
50 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
RPE 8
2
Overhead Press (Barbell)
10
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Cable Crossover
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
5
Jump Squat
1
50 reps
RPE 8
6
Leg Extension
1
50 reps
RPE 7
7
Leg Curl
1
50 reps
RPE 7
8
Tricep Pushdown (Cable)
1
50 reps
RPE 7
9
Standing Calf Raise
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
50 reps
RPE 7
6
Leg Curl
1
50 reps
RPE 7
7
Push Up
1
100 reps
RPE 7
8
Seated Calf Raise
1
50 reps
RPE 7
9
Tricep Pushdown (Cable)
1
50 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
RPE 8
2
Overhead Press (Barbell)
10
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Cable Crossover
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
5
Jump Squat
1
50 reps
RPE 8
6
Leg Extension
1
50 reps
RPE 7
7
Leg Curl
1
50 reps
RPE 7
8
Tricep Pushdown (Cable)
1
50 reps
RPE 7
9
Standing Calf Raise
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
50 reps
RPE 7
6
Leg Curl
1
50 reps
RPE 7
7
Push Up
1
100 reps
RPE 7
8
Seated Calf Raise
1
50 reps
RPE 7
9
Tricep Pushdown (Cable)
1
50 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chin-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Chest Supported Row (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chin-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Chest Supported Row (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chin-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Chest Supported Row (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chin-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Chest Supported Row (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Bicep Curl (Cable)
1
50 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Hack Squat
3 Sets
6 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Leg Extension
1 Set
50 Reps
@7
6
Leg Curl
1 Set
50 Reps
@7
7
Push Up
1 Set
100 Reps
@7
8
Seated Calf Raise
1 Set
50 Reps
@7
9
Tricep Pushdown (Cable)
1 Set
50 Reps
@7
Day 4
1
Bent Over Row (Barbell)
4 Sets
6 Reps
@8
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Pull-Up (Bodyweight)
1 Set
50 Reps
@8
4
Lateral Raise (Cable)
1 Set
50 Reps
@8
5
Single Arm Row (Dumbbell)
1 Set
50 Reps
@8
6
Face Pull
1 Set
50 Reps
@8
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Bicep Curl (Cable)
1 Set
50 Reps
@8
Day 1
1
Squat (Barbell)
10 Sets
3 Reps
@8
2
Bench Press (Barbell)
10 Sets
3 Reps
@8
Day 3
1
Deadlift (Barbell)
10 Sets
3 Reps
@8
2
Overhead Press (Barbell)
10 Sets
3 Reps
@8