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BoostcampPNG

Modified sheiko

by Bodie S.
2 athletes joined
5.0
(1 rating)

Program Description

Gain strength and muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    180 minutes
  • Created
    Dec 30, 2024 01:52
  • Last Edited
    Jan 18, 2025 01:48
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Close Grip)
5
4 reps
RPE 8
3
Front Squat (Barbell)
4
5 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Tricep Rope Push Down (Cable)
3
10 reps
-
10
Tricep Kickback
3
10 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
12
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Close Grip)
6
4 reps
RPE 8
3
Front Squat (Barbell)
4
5 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Tricep Rope Push Down (Cable)
3
10 reps
-
10
Tricep Kickback
3
10 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
12
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Close Grip)
5
4 reps
RPE 8
3
Front Squat (Barbell)
4
5 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Tricep Rope Push Down (Cable)
3
10 reps
-
10
Tricep Kickback
3
10 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
12
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
2
4
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Chest Fly (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Overhead Tricep Extension (Cable)
3
10 reps
-
11
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
2
4
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
2
Bench Press (Close Grip)
5
4 reps
RPE 8
3
Front Squat (Barbell)
4
5 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Tricep Rope Push Down (Cable)
3
10 reps
-
10
Tricep Kickback
3
10 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
12
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
4
3
5 reps
4 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
90%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3
3
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
2
3
5 reps
4 reps
3 reps
3 reps
2 reps
3 reps
50%
60%
70%
80%
85%
75%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
2
2
5 reps
4 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
90%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
4
4
4
3
1
1
1
1
5 reps
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
6 reps
7 reps
8 reps
50%
60%
70%
75%
80%
85%
65%
60%
55%
50%
2
Seated Overhead Press (Barbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
4
4
3
1
1
1
1
5 reps
5 reps
4 reps
3 reps
2 reps
5 reps
6 reps
7 reps
8 reps
50%
60%
70%
75%
80%
65%
60%
55%
50%
2
Seated Overhead Press (Barbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
4
4
2
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
6 reps
7 reps
8 reps
50%
60%
70%
75%
80%
85%
65%
60%
55%
50%
2
Chest Fly (Cable)
3
10 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
6
3
5 reps
4 reps
3 reps
3 reps
4 reps
50%
60%
70%
80%
75%
2
Incline Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
4
3
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
5 reps
6 reps
7 reps
8 reps
50%
60%
70%
75%
80%
65%
60%
55%
50%
2
Chest Fly (Cable)
3
10 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
4
3
1
1
5 reps
5 reps
4 reps
3 reps
2 reps
6 reps
8 reps
50%
60%
70%
75%
80%
60%
50%
2
Seated Overhead Press (Barbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Cable Crunch
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
3
5 reps
4 reps
3 reps
2 reps
3 reps
55%
65%
75%
85%
80%
2
Bench Press (Paused)
1
1
2
6
4
5 reps
4 reps
3 reps
2 reps
5 reps
50%
60%
70%
80%
65%
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
3
3
1
5 reps
4 reps
3 reps
3 reps
6 reps
6 reps
6 reps
50%
60%
70%
80%
65%
60%
50%
2
Bench Press (Paused)
1
1
2
6
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
3
5 reps
4 reps
3 reps
3 reps
4 reps
50%
60%
70%
80%
75%
2
Bench Press (Paused)
1
1
2
6
4
5 reps
4 reps
3 reps
3 reps
5 reps
50%
60%
70%
80%
70%
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Paused)
1
1
2
5
3
5 reps
4 reps
3 reps
3 reps
5 reps
50%
60%
70%
80%
70%
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
4
5 reps
4 reps
3 reps
3 reps
5 reps
50%
60%
70%
80%
70%
2
Bench Press (Paused)
1
1
2
5
4
5 reps
4 reps
3 reps
3 reps
6 reps
50%
60%
70%
80%
65%
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Paused)
1
1
2
5
4
5 reps
4 reps
3 reps
3 reps
4 reps
50%
60%
70%
80%
75%
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
2
Bench Press (Close Grip)
5 Sets
4 Reps
@8
3
Front Squat (Barbell)
4 Sets
5 Reps
@8
4
Seated Overhead Press (Barbell)
3 Sets
10 Reps
-
5
Incline Chest Press (Machine)
3 Sets
10 Reps
-
6
Chest Fly (Cable)
3 Sets
10 Reps
-
7
Lateral Raise (Machine)
3 Sets
10 Reps
-
8
Lateral Raise (Cable)
3 Sets
10 Reps
-
9
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
10
Tricep Kickback
3 Sets
10 Reps
-
11
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
12
Cable Crunch
3 Sets
10 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
3
Standing Pullover (Cable)
3 Sets
10 Reps
-
4
Single Arm High Row (Cable)
3 Sets
10 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
6
Bayesian Curl
3 Sets
10 Reps
-
7
Hammer Curl (Cable)
3 Sets
10 Reps
-
8
Bicep Curl (Machine)
3 Sets
10 Reps
-
9
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
10
Wrist Curls
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
2
Single Leg Press
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Seated Hamstring Curl
3 Sets
10 Reps
-
6
Hip Abductor (Machine)
3 Sets
10 Reps
-
7
Hip Adductor (Machine)
3 Sets
10 Reps
-
8
Seated Calf Raise
3 Sets
10 Reps
-
Day 4
1
Bench Press (Paused)
1 Set
1 Set
4 Sets
4 Sets
4 Sets
3 Sets
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
5 Reps
6 Reps
7 Reps
8 Reps
50%
60%
70%
75%
80%
85%
65%
60%
55%
50%
2
Seated Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Lateral Raise (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
7
Tricep Kickback
3 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
9
Cable Crunch
3 Sets
10 Reps
-
Day 5
1
Seated Row (Cable)
3 Sets
10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
3
Standing Pullover (Cable)
3 Sets
10 Reps
-
4
Single Arm High Row (Cable)
3 Sets
10 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
6
Bayesian Curl
3 Sets
10 Reps
-
7
Hammer Curl (Cable)
3 Sets
10 Reps
-
8
Bicep Curl (Machine)
3 Sets
10 Reps
-
9
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
10
Wrist Curls
3 Sets
10 Reps
-
Day 6
1
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Sets
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
3 Reps
55%
65%
75%
85%
80%
2
Bench Press (Paused)
1 Set
1 Set
2 Sets
6 Sets
4 Sets
5 Reps
4 Reps
3 Reps
2 Reps
5 Reps
50%
60%
70%
80%
65%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Seated Hamstring Curl
3 Sets
10 Reps
-
6
Hip Abductor (Machine)
3 Sets
10 Reps
-
7
Hip Adductor (Machine)
3 Sets
10 Reps
-
8
Seated Calf Raise
3 Sets
10 Reps
-