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Adam’s garage gym workout

by Adam T.
2 athletes joined

Program Description

This program is best used after a strength program that has a 1rm test for the squat, bench press, deadlift, and overhead press. It starts with lower volume that gradually increases each week. Every third week the volume resets back to the beginning but the intensity increases.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 30, 2025 03:47
  • Last Edited
    Feb 11, 2025 04:05
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
8 reps
80%
65%
2
Chest Fly (Dumbbell)
2
10-12 reps
RPE 6.5
3
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 6.5
4
Lat Pulldown
2
10-12 reps
RPE 6.5
5
Upright Row (Barbell)
2
12-15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 6.5
7
Hammer Curl
2
12-15 reps
RPE 6.5
8
Dumbbell Skull Crusher
2
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
80%
65%
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 6.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 6.5
4
Lat Pulldown
3
10-12 reps
RPE 6.5
5
Upright Row (Barbell)
3
12-15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 6.5
7
Hammer Curl
3
12-15 reps
RPE 6.5
8
Dumbbell Skull Crusher
3
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
8 reps
80%
65%
2
Chest Fly (Dumbbell)
4
10-12 reps
RPE 6.5
3
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 6.5
4
Lat Pulldown
4
10-12 reps
RPE 6.5
5
Upright Row (Barbell)
4
12-15 reps
RPE 6.5
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 6.5
7
Hammer Curl
4
12-15 reps
RPE 6.5
8
Dumbbell Skull Crusher
4
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
8 reps
85%
70%
2
Chest Fly (Dumbbell)
2
10-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 7.5
4
Lat Pulldown
2
10-12 reps
RPE 7.5
5
Upright Row (Barbell)
2
12-15 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7.5
7
Hammer Curl
2
12-15 reps
RPE 7.5
8
Dumbbell Skull Crusher
2
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
8 reps
85%
70%
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7.5
4
Lat Pulldown
3
10-12 reps
RPE 7.5
5
Upright Row (Barbell)
3
12-15 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7.5
7
Hammer Curl
3
12-15 reps
RPE 7.5
8
Dumbbell Skull Crusher
3
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2 reps
8 reps
85%
70%
2
Chest Fly (Dumbbell)
4
10-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 7.5
4
Lat Pulldown
4
10-12 reps
RPE 7.5
5
Upright Row (Barbell)
4
12-15 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 7.5
7
Hammer Curl
4
12-15 reps
RPE 7.5
8
Dumbbell Skull Crusher
4
12-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
8 reps
90%
75%
2
Chest Fly (Dumbbell)
2
10-12 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
2
10-12 reps
RPE 8.5
4
Lat Pulldown
2
10-12 reps
RPE 8.5
5
Upright Row (Barbell)
2
12-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 8.5
7
Hammer Curl
2
12-15 reps
RPE 8.5
8
Dumbbell Skull Crusher
2
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
8 reps
90%
75%
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lat Pulldown
3
10-12 reps
RPE 8.5
5
Upright Row (Barbell)
3
12-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
7
Hammer Curl
3
12-15 reps
RPE 8.5
8
Dumbbell Skull Crusher
3
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
8 reps
90%
75%
2
Chest Fly (Dumbbell)
4
10-12 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 8.5
4
Lat Pulldown
4
10-12 reps
RPE 8.5
5
Upright Row (Barbell)
4
12-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
12-15 reps
RPE 8.5
7
Hammer Curl
4
12-15 reps
RPE 8.5
8
Dumbbell Skull Crusher
4
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
8 reps
80%
65%
2
Safety Bar Squat
2
8-10 reps
RPE 6.5
3
Leg Curl
2
8-10 reps
RPE 6.5
4
Leg Extension
2
8-10 reps
RPE 6.5
5
Hip Thrust (Barbell)
2
8-10 reps
RPE 6.5
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
8 reps
80%
65%
2
Safety Bar Squat
3
8-10 reps
RPE 6.5
3
Leg Curl
3
8-10 reps
RPE 6.5
4
Leg Extension
3
8-10 reps
RPE 6.5
5
Hip Thrust (Barbell)
3
8-10 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
8 reps
80%
65%
2
Safety Bar Squat
4
8-10 reps
RPE 6.5
3
Leg Curl
4
8-10 reps
RPE 6.5
4
Leg Extension
4
8-10 reps
RPE 6.5
5
Hip Thrust (Barbell)
4
8-10 reps
RPE 6.5
6
Incline Curl (Dumbbell)
4
12-15 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
8 reps
85%
70%
2
Safety Bar Squat
2
8-10 reps
RPE 7.5
3
Leg Curl
2
8-10 reps
RPE 7.5
4
Leg Extension
2
8-10 reps
RPE 7.5
5
Hip Thrust (Barbell)
2
8-10 reps
RPE 7.5
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
8 reps
85%
70%
2
Safety Bar Squat
3
8-10 reps
RPE 7.5
3
Leg Curl
3
8-10 reps
RPE 7.5
4
Leg Extension
3
8-10 reps
RPE 7.5
5
Hip Thrust (Barbell)
3
8-10 reps
RPE 7.5
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
8 reps
85%
70%
2
Safety Bar Squat
4
8-10 reps
RPE 7.5
3
Leg Curl
4
8-10 reps
RPE 7.5
4
Leg Extension
4
8-10 reps
RPE 7.5
5
Hip Thrust (Barbell)
4
8-10 reps
RPE 7.5
6
Incline Curl (Dumbbell)
4
12-15 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
8 reps
90%
75%
2
Safety Bar Squat
2
8-10 reps
RPE 8.5
3
Leg Curl
2
8-10 reps
RPE 8.5
4
Leg Extension
2
8-10 reps
RPE 8.5
5
Hip Thrust (Barbell)
2
8-10 reps
RPE 8.5
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
8 reps
90%
75%
2
Safety Bar Squat
3
8-10 reps
RPE 8.5
3
Leg Curl
3
8-10 reps
RPE 8.5
4
Leg Extension
3
8-10 reps
RPE 8.5
5
Hip Thrust (Barbell)
3
8-10 reps
RPE 8.5
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
8 reps
90%
75%
2
Safety Bar Squat
4
8-10 reps
RPE 8.5
3
Leg Curl
4
8-10 reps
RPE 8.5
4
Leg Extension
4
8-10 reps
RPE 8.5
5
Hip Thrust (Barbell)
4
8-10 reps
RPE 8.5
6
Incline Curl (Dumbbell)
4
12-15 reps
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
4
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
8 reps
80%
65%
2
Front Raise
2
10-12 reps
RPE 6.5
3
T-Bar Row
2
8-10 reps
RPE 6.5
4
Shrug (Barbell)
2
8-10 reps
RPE 6.5
5
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 6.5
6
Neutral Grip Dumbbell Bench Press
2
10-15 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 6.5
8
Skull Crusher (Barbell)
2
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
3 reps
8 reps
80%
65%
2
Front Raise
3
10-12 reps
RPE 6.5
3
T-Bar Row
3
8-10 reps
RPE 6.5
4
Shrug (Barbell)
3
8-10 reps
RPE 6.5
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 6.5
6
Neutral Grip Dumbbell Bench Press
3
10-15 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 6.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
3 reps
8 reps
80%
65%
2
Front Raise
4
10-12 reps
RPE 6.5
3
T-Bar Row
4
8-10 reps
RPE 6.5
4
Shrug (Barbell)
4
8-10 reps
RPE 6.5
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 6.5
6
Neutral Grip Dumbbell Bench Press
4
10-15 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
4
10-15 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2 reps
8 reps
85%
70%
2
Front Raise
2
10-12 reps
RPE 7.5
3
T-Bar Row
2
8-10 reps
RPE 7.5
4
Shrug (Barbell)
2
8-10 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 7.5
6
Neutral Grip Dumbbell Bench Press
2
10-15 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7.5
8
Skull Crusher (Barbell)
2
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
2 reps
8 reps
85%
70%
2
Front Raise
3
10-12 reps
RPE 7.5
3
T-Bar Row
3
8-10 reps
RPE 7.5
4
Shrug (Barbell)
3
8-10 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7.5
6
Neutral Grip Dumbbell Bench Press
3
10-15 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
2 reps
8 reps
85%
70%
2
Front Raise
4
10-12 reps
RPE 7.5
3
T-Bar Row
4
8-10 reps
RPE 7.5
4
Shrug (Barbell)
4
8-10 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7.5
6
Neutral Grip Dumbbell Bench Press
4
10-15 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
4
10-15 reps
RPE 7.5
8
Skull Crusher (Barbell)
4
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1 reps
8 reps
90%
75%
2
Front Raise
2
10-12 reps
RPE 8.5
3
T-Bar Row
2
8-10 reps
RPE 8.5
4
Shrug (Barbell)
2
8-10 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8.5
6
Neutral Grip Dumbbell Bench Press
2
10-15 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8.5
8
Skull Crusher (Barbell)
2
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
1 reps
8 reps
90%
75%
2
Front Raise
3
10-12 reps
RPE 8.5
3
T-Bar Row
3
8-10 reps
RPE 8.5
4
Shrug (Barbell)
3
8-10 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8.5
6
Neutral Grip Dumbbell Bench Press
3
10-15 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8.5
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
1 reps
8 reps
90%
75%
2
Front Raise
4
10-12 reps
RPE 8.5
3
T-Bar Row
4
8-10 reps
RPE 8.5
4
Shrug (Barbell)
4
8-10 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
6
Neutral Grip Dumbbell Bench Press
4
10-15 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
4
10-15 reps
RPE 8.5
8
Skull Crusher (Barbell)
4
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
8 reps
80%
60%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 6.5
3
Lunge (Dumbbell)
2
10-15 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 6.5
5
Tricep Extension (Cable)
2
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
8 reps
80%
60%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 6.5
3
Lunge (Dumbbell)
3
10-15 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 6.5
5
Tricep Extension (Cable)
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
8 reps
80%
60%
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 6.5
3
Lunge (Dumbbell)
4
10-15 reps
RPE 6.5
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 6.5
5
Tricep Extension (Cable)
4
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
8 reps
85%
70%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7.5
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 7.5
5
Tricep Extension (Cable)
2
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
8 reps
85%
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
3
Lunge (Dumbbell)
3
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7.5
5
Tricep Extension (Cable)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
2 reps
8 reps
85%
70%
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7.5
3
Lunge (Dumbbell)
4
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 7.5
5
Tricep Extension (Cable)
4
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
8 reps
90%
75%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8.5
3
Lunge (Dumbbell)
2
10-15 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8.5
5
Tricep Extension (Cable)
2
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
8 reps
90%
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
3
Lunge (Dumbbell)
3
10-15 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8.5
5
Tricep Extension (Cable)
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
8 reps
90%
75%
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
3
Lunge (Dumbbell)
4
10-15 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 8.5
5
Tricep Extension (Cable)
4
10-12 reps
RPE 8.5
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
8 Reps
80%
65%
2
Chest Fly (Dumbbell)
2 Sets
10-12 Reps
@6.5
3
Chest Supported Row (Dumbbell)
2 Sets
10-12 Reps
@6.5
4
Lat Pulldown
2 Sets
10-12 Reps
@6.5
5
Upright Row (Barbell)
2 Sets
12-15 Reps
@6.5
6
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@6.5
7
Hammer Curl
2 Sets
12-15 Reps
@6.5
8
Dumbbell Skull Crusher
2 Sets
12-15 Reps
@6.5
Day 2
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
8 Reps
80%
65%
2
Safety Bar Squat
2 Sets
8-10 Reps
@6.5
3
Leg Curl
2 Sets
8-10 Reps
@6.5
4
Leg Extension
2 Sets
8-10 Reps
@6.5
5
Hip Thrust (Barbell)
2 Sets
8-10 Reps
@6.5
6
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@6.5
7
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@6.5
Day 3
1
Overhead Press (Barbell)
1 Set
2 Sets
3 Reps
8 Reps
80%
65%
2
Front Raise
2 Sets
10-12 Reps
@6.5
3
T-Bar Row
2 Sets
8-10 Reps
@6.5
4
Shrug (Barbell)
2 Sets
8-10 Reps
@6.5
5
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@6.5
6
Neutral Grip Dumbbell Bench Press
2 Sets
10-15 Reps
@6.5
7
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@6.5
8
Skull Crusher (Barbell)
2 Sets
10-12 Reps
@6.5
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
8 Reps
80%
60%
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@6.5
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@6.5
4
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@6.5
5
Tricep Extension (Cable)
2 Sets
10-12 Reps
@6.5