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BoostcampPNG

The Lik

by wj
2 athletes joined

Program Description

To feel something again.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 02, 2024 11:55
  • Last Edited
    Nov 03, 2024 07:20
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
5 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
8 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
8 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
8 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
8 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
8 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
8 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
8 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
8 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Week 1
1 / 9 Weeks
Day 4
1
Deadlift (Paused)
4 Sets
8 Reps
@7
2
Seated Row (Cable)
4 Sets
8 Reps
@7
3
Lat Pulldown
4 Sets
8 Reps
@7
4
Face Pull
4 Sets
8 Reps
@7
5
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
@7
6
Side Crunch (Cable)
4 Sets
8 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
75%
85%
3
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@7
4
Arnold Press
3 Sets
5 Reps
@7
5
Pullover (Dumbbell)
3 Sets
5 Reps
@7
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
5 Reps
85%
95%
75%
2
Bench Press (Barbell)
4 Sets
8 Reps
@7
3
Chest Fly (Cable)
4 Sets
8 Reps
@7
4
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@7
5
Side Crunch (Cable)
3 Sets
12 Reps
@7
6
Leg Extension
4 Sets
8 Reps
@7
7
Leg Curl
4 Sets
8 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4 Sets
8 Reps
@7
4
Pullover (Dumbbell)
4 Sets
5 Reps
@7
5
Tricep Extension (Cable)
4 Sets
8 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@7
3
Lat Pulldown
4 Sets
8 Reps
@7
4
Rear Delt Fly (Dumbbell)
4 Sets
5 Reps
@7
5
Preacher Curl (Dumbbell)
4 Sets
5 Reps
@7
6
Side Crunch (Cable)
3 Sets
12 Reps
@7