logo
BoostcampPNG

RPP - Riley’s Powerbuilding Program

by Riley
1 athletes joined

Program Description

6x a week powerbuilding program made by myself for myself just thought I would share it here. Quite intensive with a large amount of sets and excersises per workout so I recommend following it when in a caloric surplus. Rest day is day 7, you should be able to keep up and not be too fatigued as long as rest is adequate and you are following the RPE correctly week by week. You should be aiming to add weight to lifts after each block while maintaining the same rpe, but it’s perfectly okay to stall on a few exercises. Feel free to also shuffles the compounds lifts around in order of priority if you are aiming to grow on a certain lift.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 26, 2025 09:55
  • Last Edited
    Jan 26, 2025 12:27
BlogBannerPC
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
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
RPE 6.5
RPE 6.5
2
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 6.5
RPE 6.5
3
Leg Press
2
10 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
RPE 7
RPE 7
2
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 6.5
RPE 6.5
3
Leg Press
2
10 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
RPE 7.5
RPE 7.5
2
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 7.5
RPE 7.5
3
Leg Press
2
10 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 8
3
Leg Press
2
10 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
RPE 8.5
RPE 8.5
2
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 8.5
RPE 8.5
3
Leg Press
2
10 reps
RPE 9.5
4
Leg Extension
2
12 reps
RPE 10
5
Leg Curl
2
12 reps
RPE 10
6
Hip Abductor (Machine)
3
15 reps
RPE 10
7
Standing Calf Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Unilateral Low Cable Fly
2
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Unilateral Low Cable Fly
2
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Unilateral Low Cable Fly
2
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Unilateral Low Cable Fly
2
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
2
Unilateral Low Cable Fly
2
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 6.5
RPE 6.5
2
Tempo Bench Press
1
1 reps
RPE 7
3
Bench Press (Barbell)
3
5 reps
RPE 6.5
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Seated Row (Cable)
2
10 reps
RPE 10
7
Seated Row (Cable)
2
10 reps
RPE 10
8
Rear Delt Fly (Machine)
2
12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
8 reps
RPE 10
10
Hammer Curl
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 7
RPE 7
2
Tempo Bench Press
1
1 reps
RPE 7.5
3
Bench Press (Barbell)
3
5 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Seated Row (Cable)
2
10 reps
RPE 10
7
Seated Row (Cable)
2
10 reps
RPE 10
8
Rear Delt Fly (Machine)
2
12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
8 reps
RPE 10
10
Hammer Curl
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 7.5
RPE 7.5
2
Tempo Bench Press
1
1 reps
RPE 7.5
3
Bench Press (Barbell)
3
5 reps
RPE 7.5
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Seated Row (Cable)
2
10 reps
RPE 10
7
Seated Row (Cable)
2
10 reps
RPE 10
8
Rear Delt Fly (Machine)
2
12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
8 reps
RPE 10
10
Hammer Curl
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 8
2
Tempo Bench Press
1
1 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Seated Row (Cable)
2
10 reps
RPE 10
7
Seated Row (Cable)
2
10 reps
RPE 10
8
Rear Delt Fly (Machine)
2
12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
8 reps
RPE 10
10
Hammer Curl
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 8.5
RPE 8.5
2
Tempo Bench Press
1
1 reps
RPE 8.5
3
Bench Press (Barbell)
3
5 reps
RPE 8.5
4
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 10
5
Seated Row (Cable)
2
10 reps
RPE 10
6
Seated Row (Cable)
2
10 reps
RPE 10
7
Seated Row (Cable)
2
10 reps
RPE 10
8
Rear Delt Fly (Machine)
2
12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
8 reps
RPE 10
10
Hammer Curl
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Unilateral Low Cable Fly
2
10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
10 reps
RPE 10
7
Skull Crusher
2
10 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Unilateral Low Cable Fly
2
10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
10 reps
RPE 10
7
Skull Crusher
2
10 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Unilateral Low Cable Fly
2
10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
10 reps
RPE 10
7
Skull Crusher
2
10 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Unilateral Low Cable Fly
2
10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
10 reps
RPE 10
7
Skull Crusher
2
10 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
3
Unilateral Low Cable Fly
2
10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
10 reps
RPE 10
7
Skull Crusher
2
10 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 6.5
2
Squat (Paused)
2
6 reps
RPE 6.5
3
Deadlift (Barbell)
3
5 reps
RPE 6.5
4
Hip Thrust (Barbell)
2
12 reps
RPE 10
5
Leg Press
2
15 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9.5
7
Leg Curl
3
12 reps
RPE 9.5
8A
Hip Abductor (Machine)
2
15 reps
RPE 9.5
8B
Hip Adductor (Machine)
2
15 reps
RPE 9.5
9
Straight Leg Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 7
2
Squat (Paused)
2
6 reps
RPE 7
3
Deadlift (Barbell)
3
5 reps
RPE 7
4
Hip Thrust (Barbell)
2
12 reps
RPE 10
5
Leg Press
2
15 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9.5
7
Leg Curl
3
12 reps
RPE 9.5
8A
Hip Abductor (Machine)
2
15 reps
RPE 9.5
8B
Hip Adductor (Machine)
2
15 reps
RPE 9.5
9
Straight Leg Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 7.5
2
Squat (Paused)
2
6 reps
RPE 7.5
3
Deadlift (Barbell)
3
5 reps
RPE 7.5
4
Hip Thrust (Barbell)
2
12 reps
RPE 10
5
Leg Press
2
15 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9.5
7
Leg Curl
3
12 reps
RPE 9.5
8A
Hip Abductor (Machine)
2
15 reps
RPE 9.5
8B
Hip Adductor (Machine)
2
15 reps
RPE 9.5
9
Straight Leg Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8
2
Squat (Paused)
2
6 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
4
Hip Thrust (Barbell)
2
12 reps
RPE 10
5
Leg Press
2
15 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9.5
7
Leg Curl
3
12 reps
RPE 9.5
8A
Hip Abductor (Machine)
2
15 reps
RPE 9.5
8B
Hip Adductor (Machine)
2
15 reps
RPE 9.5
9
Straight Leg Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8.5
2
Squat (Paused)
2
6 reps
RPE 8.5
3
Deadlift (Barbell)
3
5 reps
RPE 8.5
4
Hip Thrust (Barbell)
2
12 reps
RPE 10
5
Leg Press
2
15 reps
RPE 9
6
Leg Extension
3
12 reps
RPE 9.5
7
Leg Curl
3
12 reps
RPE 9.5
8A
Hip Abductor (Machine)
2
15 reps
RPE 9.5
8B
Hip Adductor (Machine)
2
15 reps
RPE 9.5
9
Straight Leg Calf Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 6.5
2
Lat Pulldown
2
12 reps
RPE 10
3
Seated Row (Cable)
2
12 reps
RPE 10
4
Straight Arm Pulldown
2
12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
7
Rope Curl
2
10 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 7
2
Lat Pulldown
2
12 reps
RPE 10
3
Seated Row (Cable)
2
12 reps
RPE 10
4
Straight Arm Pulldown
2
12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
7
Rope Curl
2
10 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 7.5
2
Lat Pulldown
2
12 reps
RPE 10
3
Seated Row (Cable)
2
12 reps
RPE 10
4
Straight Arm Pulldown
2
12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
7
Rope Curl
2
10 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Lat Pulldown
2
12 reps
RPE 10
3
Seated Row (Cable)
2
12 reps
RPE 10
4
Straight Arm Pulldown
2
12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
7
Rope Curl
2
10 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8.5
2
Lat Pulldown
2
12 reps
RPE 10
3
Seated Row (Cable)
2
12 reps
RPE 10
4
Straight Arm Pulldown
2
12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
7
Rope Curl
2
10 reps
RPE 10
8
Bicep Curl (Barbell)
2
10 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
@6.5
@6.5
2
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@6.5
@6.5
3
Leg Press
2 Sets
10 Reps
@9.5
4
Leg Extension
2 Sets
12 Reps
@10
5
Leg Curl
2 Sets
12 Reps
@10
6
Hip Abductor (Machine)
3 Sets
15 Reps
@10
7
Standing Calf Raise
3 Sets
15 Reps
@10
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@9
2
Unilateral Low Cable Fly
2 Sets
12 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
10 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
Day 4
1
Larsen Press (Barbell)
3 Sets
6 Reps
@6.5
2
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@10
3
Unilateral Low Cable Fly
2 Sets
10 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
6
Lateral Raise (Cable)
2 Sets
10 Reps
@10
7
Skull Crusher
2 Sets
10 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
9
V-Handle Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
Day 5
1
Squat (Barbell)
1 Set
4 Reps
@6.5
2
Squat (Paused)
2 Sets
6 Reps
@6.5
3
Deadlift (Barbell)
3 Sets
5 Reps
@6.5
4
Hip Thrust (Barbell)
2 Sets
12 Reps
@10
5
Leg Press
2 Sets
15 Reps
@9
6
Leg Extension
3 Sets
12 Reps
@9.5
7
Leg Curl
3 Sets
12 Reps
@9.5
8A
Hip Abductor (Machine)
2 Sets
15 Reps
@9.5
8B
Hip Adductor (Machine)
2 Sets
15 Reps
@9.5
9
Straight Leg Calf Raise
3 Sets
15 Reps
@10
Day 6
1
Bench Press (Barbell)
4 Sets
4 Reps
@6.5
2
Lat Pulldown
2 Sets
12 Reps
@10
3
Seated Row (Cable)
2 Sets
12 Reps
@10
4
Straight Arm Pulldown
2 Sets
12 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
15 Reps
@10
6
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@10
7
Rope Curl
2 Sets
10 Reps
@10
8
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@6.5
@6.5
2
Tempo Bench Press
1 Set
1 Reps
@7
3
Bench Press (Barbell)
3 Sets
5 Reps
@6.5
4
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
@10
5
Seated Row (Cable)
2 Sets
10 Reps
@10
6
Seated Row (Cable)
2 Sets
10 Reps
@10
7
Seated Row (Cable)
2 Sets
10 Reps
@10
8
Rear Delt Fly (Machine)
2 Sets
12 Reps
@10
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
10
Hammer Curl
3 Sets
8 Reps
@10