Program Description
Inspirado na planilha de Matt Vena
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedDec 11, 2024 01:01
- Last EditedDec 17, 2024 12:03
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4.8 Stars with 10, 000+ Ratings
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
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Squat (Barbell)
1
1 reps
RPE 6
3
Squat (Barbell)
3
2 reps
78%
4
Squat (Barbell)
3
2 reps
74%
5
Calf Raise (Leg Press)
2
1
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
2
Squat (Barbell)
1
1 reps
RPE 7
3
Squat (Barbell)
3
3 reps
78%
4
Squat (Barbell)
3
3 reps
74%
5
Calf Raise (Leg Press)
2
1
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Squat (Barbell)
1
1 reps
RPE 8
3
Squat (Barbell)
3
4 reps
78%
4
Squat (Barbell)
3
4 reps
74%
5
Calf Raise (Leg Press)
2
1
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Squat (Barbell)
1
1 reps
RPE 6
3
Squat (Barbell)
3
2 reps
81%
4
Squat (Barbell)
3
2 reps
77%
5
Calf Raise (Leg Press)
2
1
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
2
Squat (Barbell)
1
1 reps
RPE 7
3
Squat (Barbell)
3
3 reps
81%
4
Squat (Barbell)
3
3 reps
77%
5
Calf Raise (Leg Press)
2
1
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Squat (Barbell)
1
1 reps
RPE 8
3
Squat (Barbell)
3
4 reps
81%
4
Squat (Barbell)
3
4 reps
77%
5
Calf Raise (Leg Press)
2
1
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Squat (Barbell)
1
1 reps
RPE 6
3
Squat (Barbell)
3
2 reps
84%
4
Squat (Barbell)
3
2 reps
80%
5
Calf Raise (Leg Press)
2
1
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
2
Squat (Barbell)
1
1 reps
RPE 7
3
Squat (Barbell)
3
3 reps
84%
4
Squat (Barbell)
3
3 reps
80%
5
Calf Raise (Leg Press)
2
1
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Squat (Barbell)
1
1 reps
RPE 8
3
Squat (Barbell)
3
4 reps
84%
4
Squat (Barbell)
3
4 reps
80%
5
Calf Raise (Leg Press)
2
1
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Squat (Barbell)
1
1 reps
RPE 8
3
Squat (Barbell)
3
2 reps
86%
4
Squat (Barbell)
3
2 reps
82%
5
Calf Raise (Leg Press)
2
1
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Squat (Barbell)
1
1 reps
RPE 8
3
Squat (Barbell)
3
2 reps
88%
4
Squat (Barbell)
3
2 reps
84%
5
Calf Raise (Leg Press)
2
1
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
70%
2
Bench Press (Barbell)
5
2 reps
75%
3
Deadlift (Barbell)
3
2 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
70%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
3
Pull-Up (Weighted)
2
RPE 8
4
Seated Row (Machine)
2
RPE 8
5
Preacher Curl (Dumbbell)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
3
Pull-Up (Weighted)
2
RPE 8
4
Seated Row (Machine)
2
RPE 8
5
Preacher Curl (Dumbbell)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
3
Pull-Up (Weighted)
2
RPE 8
4
Seated Row (Machine)
2
RPE 8
5
Preacher Curl (Dumbbell)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
73%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
3
Pull-Up (Weighted)
2
RPE 8
4
Seated Row (Machine)
2
RPE 8
5
Preacher Curl (Dumbbell)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
73%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
3
Pull-Up (Weighted)
2
RPE 8
4
Seated Row (Machine)
2
RPE 8
5
Preacher Curl (Dumbbell)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
73%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
3
Pull-Up (Weighted)
2
RPE 8
4
Seated Row (Machine)
2
RPE 8
5
Preacher Curl (Dumbbell)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
76%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
3
Pull-Up (Weighted)
2
RPE 8
4
Seated Row (Machine)
2
RPE 8
5
Preacher Curl (Dumbbell)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
76%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
3
Pull-Up (Weighted)
2
RPE 8
4
Seated Row (Machine)
2
RPE 8
5
Preacher Curl (Dumbbell)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
76%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
3
Pull-Up (Weighted)
2
RPE 8
4
Seated Row (Machine)
2
RPE 8
5
Preacher Curl (Dumbbell)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
4
4 reps
78%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
4
Pull-Up (Weighted)
2
RPE 8
5
Seated Row (Machine)
2
RPE 8
6
Preacher Curl (Dumbbell)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
4
4 reps
80%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
4
Pull-Up (Weighted)
2
RPE 8
5
Seated Row (Machine)
2
RPE 8
6
Preacher Curl (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
66%
2
Incline Bench Press (Dumbbell)
2
1
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
3
RPE 8
4
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
66%
2
Incline Bench Press (Dumbbell)
2
1
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
3
RPE 8
4
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
66%
2
Incline Bench Press (Dumbbell)
2
1
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
3
RPE 8
4
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
69%
2
Incline Bench Press (Dumbbell)
2
1
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
3
RPE 8
4
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
69%
2
Incline Bench Press (Dumbbell)
2
1
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
3
RPE 8
4
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
69%
2
Incline Bench Press (Dumbbell)
2
1
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
3
RPE 8
4
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
72%
2
Incline Bench Press (Dumbbell)
2
1
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
3
RPE 8
4
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
72%
2
Incline Bench Press (Dumbbell)
2
1
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
3
RPE 8
4
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
72%
2
Incline Bench Press (Dumbbell)
2
1
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
3
RPE 8
4
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
76%
2
Tricep Pushdown (Cable)
3
RPE 8
3
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
78%
2
Tricep Pushdown (Cable)
3
RPE 8
3
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
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 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
73%
2
Squat (Barbell)
2
2 reps
70%
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
4
Sumo Deadlift (Barbell)
3
2 reps
78%
5
Sumo Deadlift (Barbell)
2
2 reps
74%
6
Calf Raise (Leg Press)
2
1
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
73%
2
Squat (Barbell)
2
3 reps
70%
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 7
4
Sumo Deadlift (Barbell)
3
3 reps
78%
5
Sumo Deadlift (Barbell)
2
3 reps
74%
6
Calf Raise (Leg Press)
2
1
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
73%
2
Squat (Barbell)
2
4 reps
70%
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 8
4
Sumo Deadlift (Barbell)
3
4 reps
78%
5
Sumo Deadlift (Barbell)
2
4 reps
74%
6
Calf Raise (Leg Press)
2
1
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
76%
2
Squat (Barbell)
2
2 reps
73%
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
4
Sumo Deadlift (Barbell)
3
2 reps
81%
5
Sumo Deadlift (Barbell)
2
2 reps
77%
6
Calf Raise (Leg Press)
2
1
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
76%
2
Squat (Barbell)
2
3 reps
73%
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 7
4
Sumo Deadlift (Barbell)
3
3 reps
81%
5
Sumo Deadlift (Barbell)
2
3 reps
77%
6
Calf Raise (Leg Press)
2
1
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
76%
2
Squat (Barbell)
2
4 reps
73%
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 8
4
Sumo Deadlift (Barbell)
3
4 reps
81%
5
Sumo Deadlift (Barbell)
2
4 reps
77%
6
Calf Raise (Leg Press)
2
1
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
79%
2
Squat (Barbell)
2
2 reps
76%
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
4
Sumo Deadlift (Barbell)
3
2 reps
84%
5
Sumo Deadlift (Barbell)
2
2 reps
80%
6
Calf Raise (Leg Press)
2
1
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
79%
2
Squat (Barbell)
2
3 reps
76%
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 7
4
Sumo Deadlift (Barbell)
3
3 reps
84%
5
Sumo Deadlift (Barbell)
2
3 reps
80%
6
Calf Raise (Leg Press)
2
1
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
79%
2
Squat (Barbell)
2
4 reps
76%
3
Sumo Deadlift (Barbell)
1
1 reps
RPE 8
4
Sumo Deadlift (Barbell)
3
4 reps
84%
5
Sumo Deadlift (Barbell)
2
4 reps
80%
6
Calf Raise (Leg Press)
2
1
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
4 reps
81%
3
Squat (Barbell)
3
2 reps
78%
4
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
5
Sumo Deadlift (Barbell)
3
2 reps
86%
6
Sumo Deadlift (Barbell)
2
2 reps
82%
7
Calf Raise (Leg Press)
2
1
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
4 reps
83%
3
Squat (Barbell)
3
2 reps
80%
4
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
5
Sumo Deadlift (Barbell)
3
2 reps
88%
6
Sumo Deadlift (Barbell)
2
2 reps
84%
7
Calf Raise (Leg Press)
2
1
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Bench Press (Barbell)
2
2 reps
74%
4
Tricep Pushdown (Cable)
3
RPE 8
5
Seated Row (Machine)
3
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Preacher Curl (Dumbbell)
3
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
2 reps
78%
3
Bench Press (Barbell)
2
2 reps
74%
4
Tricep Pushdown (Cable)
3
RPE 8
5
Seated Row (Machine)
3
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Preacher Curl (Dumbbell)
3
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
78%
3
Bench Press (Barbell)
2
2 reps
74%
4
Tricep Pushdown (Cable)
3
RPE 8
5
Seated Row (Machine)
3
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Preacher Curl (Dumbbell)
3
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
81%
3
Bench Press (Barbell)
2
2 reps
77%
4
Tricep Pushdown (Cable)
3
RPE 8
5
Seated Row (Machine)
3
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Preacher Curl (Dumbbell)
3
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
2 reps
81%
3
Bench Press (Barbell)
2
2 reps
77%
4
Tricep Pushdown (Cable)
3
RPE 8
5
Seated Row (Machine)
3
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Preacher Curl (Dumbbell)
3
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
81%
3
Bench Press (Barbell)
2
2 reps
77%
4
Tricep Pushdown (Cable)
3
RPE 8
5
Seated Row (Machine)
3
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Preacher Curl (Dumbbell)
3
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
84%
3
Bench Press (Barbell)
2
2 reps
80%
4
Tricep Pushdown (Cable)
3
RPE 8
5
Seated Row (Machine)
3
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Preacher Curl (Dumbbell)
3
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
2 reps
84%
3
Bench Press (Barbell)
2
2 reps
80%
4
Tricep Pushdown (Cable)
3
RPE 8
5
Seated Row (Machine)
3
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Preacher Curl (Dumbbell)
3
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
84%
3
Bench Press (Barbell)
2
2 reps
80%
4
Tricep Pushdown (Cable)
3
RPE 8
5
Seated Row (Machine)
3
RPE 8
6
Lateral Raise (Dumbbell)
3
RPE 8
7
Preacher Curl (Dumbbell)
3
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
86%
3
Bench Press (Barbell)
3
2 reps
82%
4
Tricep Pushdown (Cable)
3
RPE 8
5
Seated Row (Machine)
2
RPE 8
6
Pull-Up (Weighted)
2
RPE 8
7
Lateral Raise (Dumbbell)
3
RPE 8
8
Preacher Curl (Dumbbell)
3
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
88%
3
Bench Press (Barbell)
3
2 reps
84%
4
Tricep Pushdown (Cable)
3
RPE 8
5
Seated Row (Machine)
2
RPE 8
6
Pull-Up (Weighted)
2
RPE 8
7
Lateral Raise (Dumbbell)
3
RPE 8
8
Preacher Curl (Dumbbell)
3
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 8
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)3 Sets
4 Reps
70%
2
Romanian Deadlift (Barbell)2 Sets
6 Reps
@6
3
Pull-Up (Weighted)2 Sets
@8
4
Seated Row (Machine)2 Sets
@8
5
Preacher Curl (Dumbbell)3 Sets
@8
Day 3
1
Bench Press (Barbell)3 Sets
6 Reps
66%
2
Incline Bench Press (Dumbbell)2 Sets
1 Set
@8
@9
3
Tricep Pushdown (Cable)3 Sets
@8
4
Lateral Raise (Dumbbell)3 Sets
@8
Day 5
1
Bench Press (Barbell)1 Set
1 Reps
@6
2
Bench Press (Barbell)3 Sets
2 Reps
78%
3
Bench Press (Barbell)2 Sets
2 Reps
74%
4
Tricep Pushdown (Cable)3 Sets
@8
5
Seated Row (Machine)3 Sets
@8
6
Lateral Raise (Dumbbell)3 Sets
@8
7
Preacher Curl (Dumbbell)3 Sets
@8
Day 1
1
Tempo Bench Press1 Set
2 Sets
1 Reps
2 Reps
@6
-
2
Squat (Barbell)1 Set
1 Reps
@6
3
Squat (Barbell)3 Sets
2 Reps
78%
4
Squat (Barbell)3 Sets
2 Reps
74%
5
Calf Raise (Leg Press)2 Sets
1 Set
@7
@9
Day 4
1
Squat (Barbell)3 Sets
4 Reps
73%
2
Squat (Barbell)2 Sets
2 Reps
70%
3
Sumo Deadlift (Barbell)1 Set
1 Reps
@6
4
Sumo Deadlift (Barbell)3 Sets
2 Reps
78%
5
Sumo Deadlift (Barbell)2 Sets
2 Reps
74%
6
Calf Raise (Leg Press)2 Sets
1 Set
@7
@8