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Fall Powerbuilding 2024

by Connor M.
1 athletes joined

Program Description

have fun and get yoked. Made this with friends a few years ago based on another program which I forgot the name of. You can substitute garage gym exercises in for cable/machine ones if needed.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 18, 2024 08:42
  • Last Edited
    Aug 19, 2024 08:31
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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
Squat (Barbell)
1
3
2 reps
6 reps
75%
72.5%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
AMRAP
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
6 reps
77.5%
75%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
AMRAP
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
8 reps
85%
75%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
AMRAP
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
8 reps
87.5%
75%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
AMRAP
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
AMRAP
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
AMRAP
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
92.5%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
AMRAP
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
AMRAP
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
87.5%
72.5%
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
3
Cable Crossover
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
AMRAP
-
6
Landmine Oblique Twist
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
92.5%
75%
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
3
Cable Crossover
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
AMRAP
-
6
Landmine Oblique Twist
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
7 reps
85%
75%
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
3
Cable Crossover
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
AMRAP
-
6
Landmine Oblique Twist
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
8 reps
85%
77.5%
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
3
Cable Crossover
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
AMRAP
-
6
Landmine Oblique Twist
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
87.5%
77.5%
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
3
Cable Crossover
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
AMRAP
-
6
Landmine Oblique Twist
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
90%
85%
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
3
Cable Crossover
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
AMRAP
-
6
Landmine Oblique Twist
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
92.5%
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
3
Cable Crossover
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
AMRAP
-
6
Landmine Oblique Twist
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
3
Cable Crossover
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
AMRAP
-
6
Landmine Oblique Twist
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
7 reps
1 reps
70%
87.5%
2
Inverted Row
4
12-15 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4A
Standing Pullover (Cable)
3
10 reps
-
4B
Lat Pulldown (Close Grip)
4
8 reps
-
5A
Russian Twist (Dumbbell)
3
0.75 mins
-
5B
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 reps
1 reps
70%
87.5%
2
Inverted Row
4
12-15 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4A
Standing Pullover (Cable)
3
10 reps
-
4B
Lat Pulldown (Close Grip)
4
8 reps
-
5A
Russian Twist (Dumbbell)
3
0.75 mins
-
5B
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 reps
1 reps
70%
90%
2
Inverted Row
4
12-15 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4A
Standing Pullover (Cable)
3
10 reps
-
4B
Lat Pulldown (Close Grip)
4
8 reps
-
5A
Russian Twist (Dumbbell)
3
0.75 mins
-
5B
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
1 reps
77.5%
90%
2
Inverted Row
4
12-15 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4A
Standing Pullover (Cable)
3
10 reps
-
4B
Lat Pulldown (Close Grip)
4
8 reps
-
5A
Russian Twist (Dumbbell)
3
0.75 mins
-
5B
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
4 reps
1 reps
82.5%
87.5%
2
Inverted Row
4
12-15 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4A
Standing Pullover (Cable)
3
10 reps
-
4B
Lat Pulldown (Close Grip)
4
8 reps
-
5A
Russian Twist (Dumbbell)
3
0.75 mins
-
5B
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
1 reps
85%
90%
2
Inverted Row
4
12-15 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4A
Standing Pullover (Cable)
3
10 reps
-
4B
Lat Pulldown (Close Grip)
4
8 reps
-
5A
Russian Twist (Dumbbell)
3
0.75 mins
-
5B
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
Inverted Row
4
12-15 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4A
Standing Pullover (Cable)
3
10 reps
-
4B
Lat Pulldown (Close Grip)
4
8 reps
-
5A
Russian Twist (Dumbbell)
3
0.75 mins
-
5B
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Inverted Row
4
12-15 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4A
Standing Pullover (Cable)
3
10 reps
-
4B
Lat Pulldown (Close Grip)
4
8 reps
-
5A
Russian Twist (Dumbbell)
3
0.75 mins
-
5B
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Bench Press (Close Grip)
3
8 reps
60%
3
Bicep Curl (Barbell)
4
10 reps
-
4
JM Press
4
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Bench Press (Close Grip)
3
8 reps
60%
3
Bicep Curl (Barbell)
4
10 reps
-
4
JM Press
4
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bench Press (Close Grip)
3
8 reps
60%
3
Bicep Curl (Barbell)
4
10 reps
-
4
JM Press
4
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bench Press (Close Grip)
3
8 reps
60%
3
Bicep Curl (Barbell)
4
10 reps
-
4
JM Press
4
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bench Press (Close Grip)
3
8 reps
60%
3
Bicep Curl (Barbell)
4
10 reps
-
4
JM Press
4
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bench Press (Close Grip)
3
8 reps
60%
3
Bicep Curl (Barbell)
4
10 reps
-
4
JM Press
4
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bench Press (Close Grip)
3
8 reps
60%
3
Bicep Curl (Barbell)
4
10 reps
-
4
JM Press
4
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bench Press (Close Grip)
3
8 reps
60%
3
Bicep Curl (Barbell)
4
10 reps
-
4
JM Press
4
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Squat (Barbell)
3
5 reps
72.5%
3A
Lunge (Barbell)
4
12 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5A
Pistol Squat
4
AMRAP
-
5B
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Squat (Barbell)
3
5 reps
72.5%
3A
Lunge (Barbell)
4
12 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5A
Pistol Squat
4
AMRAP
-
5B
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Squat (Barbell)
4
5 reps
75%
3A
Lunge (Barbell)
4
12 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5A
Pistol Squat
4
AMRAP
-
5B
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Squat (Barbell)
4
5 reps
75%
3A
Lunge (Barbell)
4
12 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5A
Pistol Squat
4
AMRAP
-
5B
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Squat (Barbell)
3
6 reps
70%
3A
Lunge (Barbell)
4
12 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5A
Pistol Squat
4
AMRAP
-
5B
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Squat (Barbell)
3
5 reps
72.5%
3A
Lunge (Barbell)
4
12 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5A
Pistol Squat
4
AMRAP
-
5B
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Squat (Barbell)
3
3 reps
70%
3A
Lunge (Barbell)
4
12 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5A
Pistol Squat
4
AMRAP
-
5B
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Squat (Barbell)
3
5 reps
72.5%
3A
Lunge (Barbell)
4
12 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5A
Pistol Squat
4
AMRAP
-
5B
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
10 reps
-
1B
Dumbbell Row
4
8 reps
-
2A
Arnold Press
4
10 reps
-
2B
Lat Pulldown
4
8 reps
-
3A
Cable Crossover
2
AMRAP
-
3B
Chest Press (Machine)
2
AMRAP
-
3C
Seated Row (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
10 reps
-
1B
Dumbbell Row
4
8 reps
-
2A
Decline Push Up
4
10 reps
-
2B
Lat Pulldown
4
8 reps
-
3A
Cable Crossover
2
AMRAP
-
3B
Chest Press (Machine)
2
AMRAP
-
3C
Seated Row (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
10 reps
-
1B
Dumbbell Row
4
8 reps
-
2A
Decline Push Up
4
10 reps
-
2B
Lat Pulldown
4
8 reps
-
3A
Cable Crossover
2
AMRAP
-
3B
Chest Press (Machine)
2
AMRAP
-
3C
Seated Row (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
10 reps
-
1B
Dumbbell Row
4
8 reps
-
2A
Arnold Press
4
10 reps
-
2B
Lat Pulldown
4
8 reps
-
3A
Cable Crossover
2
AMRAP
-
3B
Chest Press (Machine)
2
AMRAP
-
3C
Seated Row (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
10 reps
-
1B
Dumbbell Row
4
8 reps
-
2A
Arnold Press
4
10 reps
-
2B
Lat Pulldown
4
8 reps
-
3A
Cable Crossover
2
AMRAP
-
3B
Chest Press (Machine)
2
AMRAP
-
3C
Seated Row (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
10 reps
-
1B
Dumbbell Row
4
8 reps
-
2A
Arnold Press
4
10 reps
-
2B
Lat Pulldown
4
8 reps
-
3A
Cable Crossover
2
AMRAP
-
3B
Chest Press (Machine)
2
AMRAP
-
3C
Seated Row (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
10 reps
-
1B
Dumbbell Row
4
8 reps
-
2A
Arnold Press
4
10 reps
-
2B
Lat Pulldown
4
8 reps
-
3A
Cable Crossover
2
AMRAP
-
3B
Chest Press (Machine)
2
AMRAP
-
3C
Seated Row (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
10 reps
-
1B
Dumbbell Row
4
8 reps
-
2A
Arnold Press
4
10 reps
-
2B
Lat Pulldown
4
8 reps
-
3A
Cable Crossover
2
AMRAP
-
3B
Chest Press (Machine)
2
AMRAP
-
3C
Seated Row (Cable)
2
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
2 Reps
6 Reps
75%
72.5%
2
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
-
3
Leg Press
3 Sets
15 Reps
-
4
Leg Extension
3 Sets
15 Reps
-
5
Hamstring Curl
3 Sets
AMRAP
-
6
Abs Crunch (Weighted)
3 Sets
12 Reps
-
7
Standing Calf Raise
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
6 Reps
87.5%
72.5%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
8 Reps
6 Reps
-
-
-
3
Cable Crossover
2 Sets
AMRAP
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
-
6
Landmine Oblique Twist
3 Sets
10 Reps
-
7
Hanging Leg Raise
3 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
7 Reps
1 Reps
70%
87.5%
2
Inverted Row
4 Sets
12-15 Reps
-
3
Bent Over Row (Barbell)
3 Sets
8 Reps
-
4A
Standing Pullover (Cable)
3 Sets
10 Reps
-
4B
Lat Pulldown (Close Grip)
4 Sets
8 Reps
-
5A
Russian Twist (Dumbbell)
3 Sets
0.75 mins
-
5B
Cable Crunch
3 Sets
8 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
4 Reps
80%
2
Bench Press (Close Grip)
3 Sets
8 Reps
60%
3
Bicep Curl (Barbell)
4 Sets
10 Reps
-
4
JM Press
4 Sets
10 Reps
-
5
Hammer Curl
4 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
-
Day 5
1
Chin-Up (Weighted)
3 Sets
3-5 Reps
-
2
Squat (Barbell)
3 Sets
5 Reps
72.5%
3A
Lunge (Barbell)
4 Sets
12 Reps
-
3B
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
4
Back Extension (Weighted)
3 Sets
12 Reps
-
5A
Pistol Squat
4 Sets
AMRAP
-
5B
Hip Thrust (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
-
Day 6
1A
Bench Press (Dumbbell)
4 Sets
10 Reps
-
1B
Dumbbell Row
4 Sets
8 Reps
-
2A
Arnold Press
4 Sets
10 Reps
-
2B
Lat Pulldown
4 Sets
8 Reps
-
3A
Cable Crossover
2 Sets
AMRAP
-
3B
Chest Press (Machine)
2 Sets
AMRAP
-
3C
Seated Row (Cable)
2 Sets
AMRAP
-