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vx3

by Vic
1 athletes joined

Program Description

Daily undulating periodization program that focuses on the "Big 3" lifts.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 28, 2024 06:14
  • Last Edited
    Jan 13, 2025 04:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Leg Press (45 Degrees)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
3
10 reps
RPE 7
5
Bent Over Row (Barbell)
3
10 reps
RPE 7
6
Shoulder Press (Machine)
3
10 reps
RPE 7
7
Chest Fly (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
RPE 7
3
Leg Press (45 Degrees)
3
10 reps
RPE 7
4
Pull-Up (Weighted)
3
10 reps
RPE 7
5
Bent Over Row (Barbell)
3
10 reps
RPE 7
6
Shoulder Press (Machine)
3
10 reps
RPE 7
7
Chest Fly (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 7.5
3
Bench Press (Barbell)
1
3 reps
RPE 9
4
Bench Press (Barbell)
3
6 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Pull-Up (Weighted)
3
10 reps
RPE 7
7
Bent Over Row (Barbell)
3
10 reps
RPE 7
8
Shoulder Press (Machine)
3
10 reps
RPE 7
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 7.5
3
Bench Press (Barbell)
1
3 reps
RPE 9
4
Bench Press (Barbell)
3
6 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Pull-Up (Weighted)
3
10 reps
RPE 7
7
Bent Over Row (Barbell)
3
10 reps
RPE 7
8
Shoulder Press (Machine)
3
10 reps
RPE 7
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
4 reps
RPE 8
3
Bench Press (Barbell)
1
3 reps
RPE 9
4
Bench Press (Barbell)
3
5 reps
RPE 8
5
Leg Press (45 Degrees)
3
8 reps
RPE 8
6
Pull-Up (Weighted)
3
10 reps
RPE 7.5
7
Pendlay Row
3
10 reps
RPE 7.5
8
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
4 reps
RPE 8
3
Bench Press (Barbell)
1
3 reps
RPE 9
4
Bench Press (Barbell)
3
5 reps
RPE 8
5
Leg Press (45 Degrees)
3
8 reps
RPE 8
6
Pull-Up (Weighted)
3
10 reps
RPE 7.5
7
Pendlay Row
3
10 reps
RPE 7.5
8
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
4 reps
RPE 8
3
Bench Press (Barbell)
1
3 reps
RPE 9
4
Bench Press (Barbell)
3
5 reps
RPE 8
5
Leg Press (45 Degrees)
3
8 reps
RPE 8
6
Pull-Up (Weighted)
3
10 reps
RPE 7.5
7
Pendlay Row
3
10 reps
RPE 7.5
8
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
4 reps
RPE 8
3
Bench Press (Barbell)
1
3 reps
RPE 9
4
Bench Press (Barbell)
3
5 reps
RPE 8
5
Leg Press (45 Degrees)
3
8 reps
RPE 8
6
Pull-Up (Weighted)
3
10 reps
RPE 7.5
7
Pendlay Row
3
10 reps
RPE 7.5
8
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
1
2 reps
RPE 9
4
Bench Press (Barbell)
3
3 reps
RPE 8
5
Leg Press (45 Degrees)
3
6 reps
RPE 8
6
Pull-Up (Weighted)
3
6 reps
RPE 7.5
7
Pendlay Row
3
5 reps
RPE 7.5
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
1
2 reps
RPE 9
4
Bench Press (Barbell)
3
3 reps
RPE 8
5
Leg Press (45 Degrees)
3
6 reps
RPE 8
6
Pull-Up (Weighted)
3
6 reps
RPE 7.5
7
Pendlay Row
3
5 reps
RPE 7.5
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
1
2 reps
RPE 9
4
Bench Press (Barbell)
3
3 reps
RPE 8
5
Leg Press (45 Degrees)
3
6 reps
RPE 8
6
Pull-Up (Weighted)
3
6 reps
RPE 7.5
7
Pendlay Row
3
5 reps
RPE 7.5
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
1
2 reps
RPE 9
4
Bench Press (Barbell)
3
3 reps
RPE 8
5
Leg Press (45 Degrees)
3
6 reps
RPE 8
6
Pull-Up (Weighted)
3
6 reps
RPE 7.5
7
Pendlay Row
3
5 reps
RPE 7.5
8
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
9
Chest Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
4 reps
RPE 7
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
7
Dip (Weighted)
3
10 reps
RPE 7
8
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7
2
Deadlift (Barbell)
2
4 reps
RPE 7
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Seated Row (Cable)
3
10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
7
Dip (Weighted)
3
10 reps
RPE 7
8
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 7.5
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
6
Seated Row (Cable)
3
10 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
9
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 7.5
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6 reps
RPE 7.5
5
Lat Pulldown
3
10 reps
RPE 7.5
6
Seated Row (Cable)
3
10 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
9
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7.5
6
Seated Row (Cable)
3
10 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
9
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7.5
6
Seated Row (Cable)
3
10 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
9
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7.5
6
Seated Row (Cable)
3
10 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
9
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
6 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 7.5
6
Seated Row (Cable)
3
10 reps
RPE 7
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
9
Cable Crunch
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
5 reps
RPE 8
5
Lat Pulldown
3
6 reps
RPE 8
6
Seated Row (Cable)
3
6 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
9
Cable Crunch
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
5 reps
RPE 8
5
Lat Pulldown
3
6 reps
RPE 8
6
Seated Row (Cable)
3
6 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
9
Cable Crunch
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
5 reps
RPE 8
5
Lat Pulldown
3
6 reps
RPE 8
6
Seated Row (Cable)
3
6 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
9
Cable Crunch
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
3 reps
RPE 8
3
Incline Bench Press (Barbell)
1
3 reps
RPE 9
4
Incline Bench Press (Barbell)
2
5 reps
RPE 8
5
Lat Pulldown
3
6 reps
RPE 8
6
Seated Row (Cable)
3
6 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7.5
9
Cable Crunch
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Bench Press (Close Grip)
3
10 reps
RPE 7
4
Single Arm High Row (Cable)
3
12 reps
RPE 7
5
Reverse Nordic Curl
3
10 reps
RPE 7
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Good Morning
3
10 reps
RPE 7
3
Bench Press (Close Grip)
3
10 reps
RPE 7
4
Single Arm High Row (Cable)
3
12 reps
RPE 7
5
Reverse Nordic Curl
3
10 reps
RPE 7
6
Hip Thrust (Barbell)
3
10 reps
RPE 7
7
Cable Rear Delt Fly
3
15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Good Morning
3
10 reps
RPE 7.5
4
Bench Press (Close Grip)
3
10 reps
RPE 7.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
6
Cable Rear Delt Fly
3
15 reps
RPE 7
7
Reverse Nordic Curl
3
10 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Good Morning
3
10 reps
RPE 7.5
4
Bench Press (Close Grip)
3
10 reps
RPE 7.5
5
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
6
Cable Rear Delt Fly
3
15 reps
RPE 7
7
Reverse Nordic Curl
3
10 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pin Press Bench (Barbell)
3
6 reps
RPE 8
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Cable Rear Delt Fly
3
15 reps
RPE 7.5
7
Reverse Nordic Curl
3
10 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pin Press Bench (Barbell)
3
6 reps
RPE 8
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Cable Rear Delt Fly
3
15 reps
RPE 7.5
7
Reverse Nordic Curl
3
10 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pin Press Bench (Barbell)
3
6 reps
RPE 8
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Cable Rear Delt Fly
3
15 reps
RPE 7.5
7
Reverse Nordic Curl
3
10 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pin Press Bench (Barbell)
3
6 reps
RPE 8
5
Hip Thrust (Barbell)
3
8 reps
RPE 8
6
Cable Rear Delt Fly
3
15 reps
RPE 7.5
7
Reverse Nordic Curl
3
10 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
4
Bench Press (Barbell)
3
5 reps
RPE 9
5
Hip Thrust (Barbell)
3
6 reps
RPE 9
6
Cable Rear Delt Fly
3
15 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
4
Bench Press (Barbell)
3
5 reps
RPE 9
5
Hip Thrust (Barbell)
3
6 reps
RPE 9
6
Cable Rear Delt Fly
3
15 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
4
Bench Press (Barbell)
3
5 reps
RPE 9
5
Hip Thrust (Barbell)
3
6 reps
RPE 9
6
Cable Rear Delt Fly
3
15 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Overhead Press (Barbell)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
4
Bench Press (Barbell)
3
5 reps
RPE 9
5
Hip Thrust (Barbell)
3
6 reps
RPE 9
6
Cable Rear Delt Fly
3
15 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@7
2
Bench Press (Barbell)
4 Sets
6 Reps
@7
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
4
Pull-Up (Weighted)
3 Sets
10 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
6
Shoulder Press (Machine)
3 Sets
10 Reps
@7
7
Chest Fly (Cable)
4 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
@7
2
Deadlift (Barbell)
2 Sets
4 Reps
@7
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Seated Row (Cable)
3 Sets
10 Reps
@7
6
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
7
Dip (Weighted)
3 Sets
10 Reps
@7
8
Cable Crunch
3 Sets
15 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Good Morning
3 Sets
10 Reps
@7
3
Bench Press (Close Grip)
3 Sets
10 Reps
@7
4
Single Arm High Row (Cable)
3 Sets
12 Reps
@7
5
Reverse Nordic Curl
3 Sets
10 Reps
@7
6
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
7
Cable Rear Delt Fly
3 Sets
15 Reps
@7
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@7