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BoostcampPNG

Operation Bench 225 (Low Volume) V.2

by Aniketh N.

Program Description

203x1 BB Bench 115x1 BTN Press 60x1 Weighted Tricep Dip 160x1 CG Incline Bench 55x1 Weighted Pullup 235x1 Platz Squat 405x1 Deadlift

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 15, 2025 01:55
  • Last Edited
    Feb 22, 2025 02:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10-20 reps
63%
2
High-Incline Barrel Press (Dumbbell)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5A
Chest Supported Lu Raise (Dumbbell)
1
8-12 reps
RPE 10
5B
Seated Dual-Rope Face Pull (Cable)
1
8-12 reps
RPE 10
6A
Carter Extension (Cable)
1
8-12 reps
RPE 10
6B
Strict Reverse Bicep Curl (EZ-Bar)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10-20 reps
66%
2
High-Incline Barrel Press (Dumbbell)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5A
Chest Supported Lu Raise (Dumbbell)
1
8-12 reps
RPE 10
5B
Seated Dual-Rope Face Pull (Cable)
1
8-12 reps
RPE 10
6A
Carter Extension (Cable)
1
8-12 reps
RPE 10
6B
Strict Reverse Bicep Curl (EZ-Bar)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10-20 reps
69%
2
High-Incline Barrel Press (Dumbbell)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5A
Chest Supported Lu Raise (Dumbbell)
1
8-12 reps
RPE 10
5B
Seated Dual-Rope Face Pull (Cable)
1
8-12 reps
RPE 10
6A
Carter Extension (Cable)
1
8-12 reps
RPE 10
6B
Strict Reverse Bicep Curl (EZ-Bar)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10-20 reps
72%
2
High-Incline Barrel Press (Dumbbell)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5A
Chest Supported Lu Raise (Dumbbell)
1
8-12 reps
RPE 10
5B
Seated Dual-Rope Face Pull (Cable)
1
8-12 reps
RPE 10
6A
Carter Extension (Cable)
1
8-12 reps
RPE 10
6B
Strict Reverse Bicep Curl (EZ-Bar)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
75%
2
High-Incline Barrel Press (Dumbbell)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5A
Chest Supported Lu Raise (Dumbbell)
1
8-12 reps
RPE 10
5B
Seated Dual-Rope Face Pull (Cable)
1
8-12 reps
RPE 10
6A
Carter Extension (Cable)
1
8-12 reps
RPE 10
6B
Strict Reverse Bicep Curl (EZ-Bar)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
78%
2
High-Incline Barrel Press (Dumbbell)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5A
Chest Supported Lu Raise (Dumbbell)
1
8-12 reps
RPE 10
5B
Seated Dual-Rope Face Pull (Cable)
1
8-12 reps
RPE 10
6A
Carter Extension (Cable)
1
8-12 reps
RPE 10
6B
Strict Reverse Bicep Curl (EZ-Bar)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
81%
2
High-Incline Barrel Press (Dumbbell)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5A
Chest Supported Lu Raise (Dumbbell)
1
8-12 reps
RPE 10
5B
Seated Dual-Rope Face Pull (Cable)
1
8-12 reps
RPE 10
6A
Carter Extension (Cable)
1
8-12 reps
RPE 10
6B
Strict Reverse Bicep Curl (EZ-Bar)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5-8 reps
85%
2
High-Incline Barrel Press (Dumbbell)
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5A
Chest Supported Lu Raise (Dumbbell)
1
8-12 reps
RPE 10
5B
Seated Dual-Rope Face Pull (Cable)
1
8-12 reps
RPE 10
6A
Carter Extension (Cable)
1
8-12 reps
RPE 10
6B
Strict Reverse Bicep Curl (EZ-Bar)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Behind-The-Back One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
4A
Tricep Dips (Weighted)
1
6-10 reps
RPE 10
4B
Upright Dual-Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
5A
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
5B
Meadows Curl
1
6-10 reps
RPE 10
6
Cable Crunch
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Behind-The-Back One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
4A
Tricep Dips (Weighted)
1
6-10 reps
RPE 10
4B
Upright Dual-Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
5A
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
5B
Meadows Curl
1
6-10 reps
RPE 10
6
Cable Crunch
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Behind-The-Back One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
4A
Tricep Dips (Weighted)
1
6-10 reps
RPE 10
4B
Upright Dual-Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
5A
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
5B
Meadows Curl
1
6-10 reps
RPE 10
6
Cable Crunch
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Behind-The-Back One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
4A
Tricep Dips (Weighted)
1
6-10 reps
RPE 10
4B
Upright Dual-Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
5A
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
5B
Meadows Curl
1
6-10 reps
RPE 10
6
Cable Crunch
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Behind-The-Back One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
4A
Tricep Dips (Weighted)
1
6-10 reps
RPE 10
4B
Upright Dual-Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
5A
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
5B
Meadows Curl
1
6-10 reps
RPE 10
6
Cable Crunch
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Behind-The-Back One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
4A
Tricep Dips (Weighted)
1
6-10 reps
RPE 10
4B
Upright Dual-Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
5A
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
5B
Meadows Curl
1
6-10 reps
RPE 10
6
Cable Crunch
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Behind-The-Back One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
4A
Tricep Dips (Weighted)
1
6-10 reps
RPE 10
4B
Upright Dual-Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
5A
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
5B
Meadows Curl
1
6-10 reps
RPE 10
6
Cable Crunch
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
2
Rear Delt Fly (Cable)
1
8-12 reps
RPE 10
3
Behind-The-Back One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
4A
Tricep Dips (Weighted)
1
6-10 reps
RPE 10
4B
Upright Dual-Rope Tricep Extension (Cable)
1
8-12 reps
RPE 10
5A
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
5B
Meadows Curl
1
6-10 reps
RPE 10
6
Cable Crunch
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
1
8-12 reps
RPE 10
1B
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Close-Grip High-Incline Bench Press (Smith Machine)
1
10-20 reps
63%
2B
JM Press (Smith Machine)
1
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
Lateral Raise (Machine)
1
8-12 reps
RPE 10
6
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
1
8-12 reps
RPE 10
1B
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Close-Grip High-Incline Bench Press (Smith Machine)
1
10-20 reps
66%
2B
JM Press (Smith Machine)
1
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
Lateral Raise (Machine)
1
8-12 reps
RPE 10
6
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
1
8-12 reps
RPE 10
1B
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Close-Grip High-Incline Bench Press (Smith Machine)
1
10-20 reps
69%
2B
JM Press (Smith Machine)
1
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
Lateral Raise (Machine)
1
8-12 reps
RPE 10
6
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
1
8-12 reps
RPE 10
1B
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Close-Grip High-Incline Bench Press (Smith Machine)
1
10-20 reps
72%
2B
JM Press (Smith Machine)
1
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
Lateral Raise (Machine)
1
8-12 reps
RPE 10
6
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
1
8-12 reps
RPE 10
1B
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Close-Grip High-Incline Bench Press (Smith Machine)
1
6-10 reps
75%
2B
JM Press (Smith Machine)
1
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
Lateral Raise (Machine)
1
8-12 reps
RPE 10
6
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
1
8-12 reps
RPE 10
1B
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Close-Grip High-Incline Bench Press (Smith Machine)
1
6-10 reps
78%
2B
JM Press (Smith Machine)
1
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
Lateral Raise (Machine)
1
8-12 reps
RPE 10
6
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
1
8-12 reps
RPE 10
1B
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Close-Grip High-Incline Bench Press (Smith Machine)
1
6-10 reps
81%
2B
JM Press (Smith Machine)
1
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
Lateral Raise (Machine)
1
8-12 reps
RPE 10
6
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Pec Deck
1
8-12 reps
RPE 10
1B
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Close-Grip High-Incline Bench Press (Smith Machine)
1
5-8 reps
85%
2B
JM Press (Smith Machine)
1
8-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
Lateral Raise (Machine)
1
8-12 reps
RPE 10
6
Preacher Hammer Curl (Machine)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
10-20 reps
63%
3
Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6A
Abs Crunch (Machine)
1
8-12 reps
RPE 10
6B
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
10-20 reps
66%
3
Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6A
Abs Crunch (Machine)
1
8-12 reps
RPE 10
6B
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
10-20 reps
69%
3
Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6A
Abs Crunch (Machine)
1
8-12 reps
RPE 10
6B
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
10-20 reps
72%
3
Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6A
Abs Crunch (Machine)
1
8-12 reps
RPE 10
6B
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
6-10 reps
75%
3
Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6A
Abs Crunch (Machine)
1
8-12 reps
RPE 10
6B
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
6-10 reps
78%
3
Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6A
Abs Crunch (Machine)
1
8-12 reps
RPE 10
6B
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
6-10 reps
81%
3
Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6A
Abs Crunch (Machine)
1
8-12 reps
RPE 10
6B
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
5-8 reps
85%
3
Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Back Extension (Weighted)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
8-12 reps
RPE 10
6A
Abs Crunch (Machine)
1
8-12 reps
RPE 10
6B
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
10-20 Reps
63%
2
High-Incline Barrel Press (Dumbbell)
1 Set
6-10 Reps
@10
3
Pull-Up (Weighted)
1 Set
5-8 Reps
@10
4
Chest Supported Row (Dumbbell)
1 Set
6-10 Reps
@10
5A
Chest Supported Lu Raise (Dumbbell)
1 Set
8-12 Reps
@10
5B
Seated Dual-Rope Face Pull (Cable)
1 Set
8-12 Reps
@10
6A
Carter Extension (Cable)
1 Set
8-12 Reps
@10
6B
Strict Reverse Bicep Curl (EZ-Bar)
1 Set
6-10 Reps
@10
Day 2
1
Seated Behind-The-Neck Shoulder Press (Barbell)
1 Set
6-10 Reps
@10
2
Rear Delt Fly (Cable)
1 Set
8-12 Reps
@10
3
Behind-The-Back One Arm Lateral Raise (Cable)
1 Set
8-12 Reps
@10
4A
Tricep Dips (Weighted)
1 Set
6-10 Reps
@10
4B
Upright Dual-Rope Tricep Extension (Cable)
1 Set
8-12 Reps
@10
5A
Wide Grip Lat Pulldown
1 Set
5-8 Reps
@10
5B
Meadows Curl
1 Set
6-10 Reps
@10
6
Cable Crunch
1 Set
8-12 Reps
@10
Day 3
1A
Reverse Pec Deck
1 Set
8-12 Reps
@10
1B
Pec Deck (Machine)
1 Set
6-10 Reps
@10
2A
Close-Grip High-Incline Bench Press (Smith Machine)
1 Set
10-20 Reps
63%
2B
JM Press (Smith Machine)
1 Set
8-12 Reps
@10
3
Pull-Up (Neutral Grip, Weighted)
1 Set
5-8 Reps
@10
4
Barbell Row
1 Set
5-8 Reps
@10
5
Lateral Raise (Machine)
1 Set
8-12 Reps
@10
6
Preacher Hammer Curl (Machine)
1 Set
6-10 Reps
@10
Day 4
1
Lying Leg Curl
1 Set
8-12 Reps
@10
2A
Leg Extension
1 Set
8-12 Reps
@10
2B
Platz Squat (Barbell)
1 Set
10-20 Reps
63%
3
Deadlift (Barbell)
1 Set
5-8 Reps
@10
4
Back Extension (Weighted)
1 Set
6-10 Reps
@10
5
Seated Calf Raise
1 Set
8-12 Reps
@10
6A
Abs Crunch (Machine)
1 Set
8-12 Reps
@10
6B
Oblique Twist (Cable)
1 Set
6-10 Reps
@10