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IRONCLAD ULPPLH

by Billy D.

Program Description

Ironclad is a highly efficient, results-driven powerbuilding program designed to maximize strength, hypertrophy, and conditioning in 40-minute sessions while ensuring optimal recovery and sustainability. Built around classic compound lifts, targeted hypertrophy-focused accessories, and progressive overload, it strikes the perfect balance between raw strength development and aesthetic muscle growth.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 11, 2025 01:57
  • Last Edited
    Feb 17, 2025 02:10
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@8.5
2
Overhead Press (Barbell)
4 Sets
6 Reps
@8.5
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
5
Dip (Bodyweight)
4 Sets
10 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
7
Face Pull
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Single Leg Calf Raise
3 Sets
12 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
@8.5
2
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8.5
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Skull Crusher
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
@8.5
2
Barbell Row
4 Sets
8 Reps
@8.5
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Hammer Curl
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
15 Reps
@8
Day 5
1
Squat (Barbell)
4 Sets
5 Reps
@8.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8.5
4
Single Leg Calf Raise
3 Sets
12 Reps
@8
Day 6
1
Cardio
1 Set
30 mins
@9