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BoostcampPNG

Maximum Power

by Quinton Albertson
6 athletes joined

Program Description

Build some big strong fucking muscle

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 10, 2025 04:35
  • Last Edited
    Feb 16, 2025 12:04
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Leg Extension
3
RPE 7-8
3
Stiff Leg Deadlift
3
RPE 7-8
4
Lying Leg Curl
3
RPE 8-9
5
Glute Bridge (Barbell)
3
RPE 8-9
6
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Leg Extension
3
RPE 7-8
3
Stiff Leg Deadlift
3
RPE 7-8
4
Lying Leg Curl
3
RPE 8-9
5
Glute Bridge (Barbell)
3
RPE 8-9
6
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Leg Extension
3
RPE 7-8
3
Stiff Leg Deadlift
3
RPE 7-8
4
Lying Leg Curl
3
RPE 8-9
5
Glute Bridge (Barbell)
3
RPE 8-9
6
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Leg Extension
3
RPE 7-8
3
Stiff Leg Deadlift
3
RPE 7-8
4
Lying Leg Curl
3
RPE 8-9
5
Glute Bridge (Barbell)
3
RPE 8-9
6
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Leg Extension
3
RPE 7-8
3
Stiff Leg Deadlift
3
RPE 7-8
4
Lying Leg Curl
3
RPE 8-9
5
Glute Bridge (Barbell)
3
RPE 8-9
6
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Leg Extension
3
RPE 7-8
3
Stiff Leg Deadlift
3
RPE 7-8
4
Lying Leg Curl
3
RPE 8-9
5
Glute Bridge (Barbell)
3
RPE 8-9
6
Standing Calf Raise
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Pec Fly (Dumbbell)
3
RPE 8-9
4
Overhead Press (Dumbbell)
3
RPE 8-9
5
Lateral Raise (Dumbbell)
3
RPE 8-9
6
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Pec Fly (Dumbbell)
3
RPE 8-9
4
Overhead Press (Dumbbell)
3
RPE 8-9
5
Lateral Raise (Dumbbell)
3
RPE 8-9
6
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Pec Fly (Dumbbell)
3
RPE 8-9
4
Overhead Press (Dumbbell)
3
RPE 8-9
5
Lateral Raise (Dumbbell)
3
RPE 8-9
6
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Pec Fly (Dumbbell)
3
RPE 8-9
4
Overhead Press (Dumbbell)
3
RPE 8-9
5
Lateral Raise (Dumbbell)
3
RPE 8-9
6
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Pec Fly (Dumbbell)
3
RPE 8-9
4
Overhead Press (Dumbbell)
3
RPE 8-9
5
Lateral Raise (Dumbbell)
3
RPE 8-9
6
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Pec Fly (Dumbbell)
3
RPE 8-9
4
Overhead Press (Dumbbell)
3
RPE 8-9
5
Lateral Raise (Dumbbell)
3
RPE 8-9
6
Cable Crunch
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Lat Pulldown
3
RPE 8-9
3
Face Pull
3
RPE 8-9
4
Preacher Curl (EZ Bar)
3
RPE 8-9
5
Hammer Curl
3
RPE 8-9
6
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Lat Pulldown
3
RPE 8-9
3
Face Pull
3
RPE 8-9
4
Preacher Curl (EZ Bar)
3
RPE 8-9
5
Hammer Curl
3
RPE 8-9
6
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Lat Pulldown
3
RPE 8-9
3
Face Pull
3
RPE 8-9
4
Preacher Curl (EZ Bar)
3
RPE 8-9
5
Hammer Curl
3
RPE 8-9
6
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Lat Pulldown
3
RPE 8-9
3
Face Pull
3
RPE 8-9
4
Preacher Curl (EZ Bar)
3
RPE 8-9
5
Hammer Curl
3
RPE 8-9
6
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Lat Pulldown
3
RPE 8-9
3
Face Pull
3
RPE 8-9
4
Preacher Curl (EZ Bar)
3
RPE 8-9
5
Hammer Curl
3
RPE 8-9
6
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Lat Pulldown
3
RPE 8-9
3
Face Pull
3
RPE 8-9
4
Preacher Curl (EZ Bar)
3
RPE 8-9
5
Hammer Curl
3
RPE 8-9
6
Wrist Curls
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Lunge (Barbell)
3
RPE 8-9
3
Leg Extension
3
RPE 8-9
4
Lying Leg Curl
3
RPE 8-9
5
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Lunge (Barbell)
3
RPE 8-9
3
Leg Extension
3
RPE 8-9
4
Lying Leg Curl
3
RPE 8-9
5
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Lunge (Barbell)
3
RPE 8-9
3
Leg Extension
3
RPE 8-9
4
Lying Leg Curl
3
RPE 8-9
5
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Lunge (Barbell)
3
RPE 8-9
3
Leg Extension
3
RPE 8-9
4
Lying Leg Curl
3
RPE 8-9
5
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Lunge (Barbell)
3
RPE 8-9
3
Leg Extension
3
RPE 8-9
4
Lying Leg Curl
3
RPE 8-9
5
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Lunge (Barbell)
3
RPE 8-9
3
Leg Extension
3
RPE 8-9
4
Lying Leg Curl
3
RPE 8-9
5
Standing Calf Raise
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Pec Fly (Dumbbell)
3
-
3
JM Press (Smith Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Pec Fly (Dumbbell)
3
-
3
JM Press (Smith Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Pec Fly (Dumbbell)
3
-
3
JM Press (Smith Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Pec Fly (Dumbbell)
3
-
3
JM Press (Smith Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Pec Fly (Dumbbell)
3
-
3
JM Press (Smith Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Pec Fly (Dumbbell)
3
-
3
JM Press (Smith Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Crunch
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
RPE 8-9
3
Chest Supported Row (Machine)
3
RPE 8-9
4
Lat Pulldown
3
RPE 8-9
5
Preacher Curl (EZ Bar)
3
RPE 8-9
6
Hammer Curl
3
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
RPE 8-9
3
Chest Supported Row (Machine)
3
RPE 8-9
4
Lat Pulldown
3
RPE 8-9
5
Preacher Curl (EZ Bar)
3
RPE 8-9
6
Hammer Curl
3
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
RPE 8-9
3
Chest Supported Row (Machine)
3
RPE 8-9
4
Lat Pulldown
3
RPE 8-9
5
Preacher Curl (EZ Bar)
3
RPE 8-9
6
Hammer Curl
3
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
RPE 8-9
3
Chest Supported Row (Machine)
3
RPE 8-9
4
Lat Pulldown
3
RPE 8-9
5
Preacher Curl (EZ Bar)
3
RPE 8-9
6
Hammer Curl
3
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
RPE 8-9
3
Chest Supported Row (Machine)
3
RPE 8-9
4
Lat Pulldown
3
RPE 8-9
5
Preacher Curl (EZ Bar)
3
RPE 8-9
6
Hammer Curl
3
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
RPE 8-9
3
Chest Supported Row (Machine)
3
RPE 8-9
4
Lat Pulldown
3
RPE 8-9
5
Preacher Curl (EZ Bar)
3
RPE 8-9
6
Hammer Curl
3
RPE 8-9
7
Wrist Curls
3
RPE 10
Week 1
1 / 16 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3 Reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1 Set
AMRAP
70%
3
Lat Pulldown
2 Sets
@8-9
4
Face Pull
2 Sets
@8-9
5
Preacher Curl (EZ Bar)
2 Sets
@8-9
6
Hammer Curl
2 Sets
@8-9
7
Wrist Curls
3 Sets
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3 Reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
3
Pec Fly (Dumbbell)
2 Sets
-
4
JM Press (Smith Machine)
2 Sets
-
5
Overhead Press (Dumbbell)
2 Sets
-
6
Lateral Raise (Dumbbell)
2 Sets
-
7
Cable Crunch
3 Sets
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
2 Sets
@6.5-7
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3 Reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1 Set
AMRAP
70%
4
Pec Fly (Dumbbell)
2 Sets
@8-9
5
Overhead Press (Dumbbell)
2 Sets
@8-9
6
Lateral Raise (Dumbbell)
2 Sets
@8-9
7
Cable Crunch
3 Sets
@10
Day 6
1
Bent Over Row (Barbell)
3 Sets
@8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
@8-9
3
Chest Supported Row (Machine)
2 Sets
@8-9
4
Lat Pulldown
2 Sets
@8-9
5
Preacher Curl (EZ Bar)
2 Sets
@8-9
6
Hammer Curl
2 Sets
@8-9
7
Wrist Curls
3 Sets
@10
Day 4
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3 Reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1 Set
AMRAP
70%
3
Lunge (Barbell)
2 Sets
@8-9
4
Leg Extension
2 Sets
@8-9
5
Lying Leg Curl
2 Sets
@8-9
6
Glute Bridge (Barbell)
2 Sets
@8-9
7
Standing Calf Raise
3 Sets
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3 Reps
60%
70%
80%
85%
2
Squat (Barbell)
1 Set
AMRAP
70%
3
Leg Extension
2 Sets
@7-8
4
Stiff Leg Deadlift
2 Sets
@7-8
5
Lying Leg Curl
2 Sets
@8-9
6
Glute Bridge (Barbell)
2 Sets
@8-9
7
Standing Calf Raise
3 Sets
@10