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Diesel Mode 6 Day

by David S.

Program Description

Get big and strong in 6 weeks.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 12, 2025 07:12
  • Last Edited
    Feb 17, 2025 02:52
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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
Snatch Deadlift
1
1
3
5 reps
5 reps
5 reps
79%
77%
75%
2
Shrug (Barbell)
2
8-20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-20 reps
RPE 8
4
Seated Row (Cable)
2
8-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8-20 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8-20 reps
RPE 8
8
Rotator Cuff On Knee
2
8-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
1
3
5 reps
5 reps
5 reps
82%
79%
76%
2
Shrug (Barbell)
2
8-20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-20 reps
RPE 8
4
Seated Row (Cable)
2
8-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8-20 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8-20 reps
RPE 8
8
Rotator Cuff On Knee
2
8-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
1
3
5 reps
5 reps
5 reps
85%
81%
77%
2
Shrug (Barbell)
2
8-20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-20 reps
RPE 8
4
Seated Row (Cable)
2
8-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8-20 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8-20 reps
RPE 8
8
Rotator Cuff On Knee
2
8-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
1
3
3 reps
4 reps
5 reps
88%
83%
78%
2
Shrug (Barbell)
2
8-20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-20 reps
RPE 8
4
Seated Row (Cable)
2
8-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8-20 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8-20 reps
RPE 8
8
Rotator Cuff On Knee
2
8-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
1
3
3 reps
4 reps
5 reps
91%
85%
79%
2
Shrug (Barbell)
2
8-20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-20 reps
RPE 8
4
Seated Row (Cable)
2
8-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8-20 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8-20 reps
RPE 8
8
Rotator Cuff On Knee
2
8-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
1
3
3 reps
4 reps
5 reps
94%
87%
80%
2
Shrug (Barbell)
2
8-20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-20 reps
RPE 8
4
Seated Row (Cable)
2
8-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8-20 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8-20 reps
RPE 8
8
Rotator Cuff On Knee
2
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
5 reps
5 reps
5 reps
79%
77%
75%
2
Incline Bench Press (Barbell)
2
8-20 reps
RPE 8
3
Lateral Raise (Cable)
3
8-20 reps
RPE 8
4
Lateral Raise (Machine)
2
8-20 reps
RPE 8
5
Bicep Curl (Machine)
3
8-20 reps
RPE 8
6
Hammer Curl
2
8-20 reps
RPE 8
7
Abs Crunch (Machine)
3
8-20 reps
RPE 8
8
Oblique Crunch (Back Extension)
2
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
5 reps
5 reps
5 reps
82%
79%
76%
2
Incline Bench Press (Barbell)
2
8-20 reps
RPE 8
3
Lateral Raise (Cable)
3
8-20 reps
RPE 8
4
Lateral Raise (Machine)
2
8-20 reps
RPE 8
5
Bicep Curl (Machine)
3
8-20 reps
RPE 8
6
Hammer Curl
2
8-20 reps
RPE 8
7
Abs Crunch (Machine)
3
8-20 reps
RPE 8
8
Oblique Crunch (Back Extension)
2
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
5 reps
5 reps
5 reps
85%
81%
77%
2
Incline Bench Press (Barbell)
2
8-20 reps
RPE 8
3
Lateral Raise (Cable)
3
8-20 reps
RPE 8
4
Lateral Raise (Machine)
2
8-20 reps
RPE 8
5
Bicep Curl (Machine)
3
8-20 reps
RPE 8
6
Hammer Curl
2
8-20 reps
RPE 8
7
Abs Crunch (Machine)
3
8-20 reps
RPE 8
8
Oblique Crunch (Back Extension)
2
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
3 reps
4 reps
5 reps
88%
83%
78%
2
Incline Bench Press (Barbell)
2
8-20 reps
RPE 8
3
Lateral Raise (Cable)
3
8-20 reps
RPE 8
4
Lateral Raise (Machine)
2
8-20 reps
RPE 8
5
Bicep Curl (Machine)
3
8-20 reps
RPE 8
6
Hammer Curl
2
8-20 reps
RPE 8
7
Abs Crunch (Machine)
3
8-20 reps
RPE 8
8
Oblique Crunch (Back Extension)
2
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
3 reps
4 reps
5 reps
91%
85%
79%
2
Incline Bench Press (Barbell)
2
8-20 reps
RPE 8
3
Lateral Raise (Cable)
3
8-20 reps
RPE 8
4
Lateral Raise (Machine)
2
8-20 reps
RPE 8
5
Bicep Curl (Machine)
3
8-20 reps
RPE 8
6
Hammer Curl
2
8-20 reps
RPE 8
7
Abs Crunch (Machine)
3
8-20 reps
RPE 8
8
Oblique Crunch (Back Extension)
2
8-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
3 reps
4 reps
5 reps
94%
87%
80%
2
Incline Bench Press (Barbell)
2
8-20 reps
RPE 8
3
Lateral Raise (Cable)
3
8-20 reps
RPE 8
4
Lateral Raise (Machine)
2
8-20 reps
RPE 8
5
Bicep Curl (Machine)
3
8-20 reps
RPE 8
6
Hammer Curl
2
8-20 reps
RPE 8
7
Abs Crunch (Machine)
3
8-20 reps
RPE 8
8
Oblique Crunch (Back Extension)
2
8-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
79%
77%
75%
2
Leg Extension
2
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
4
Leg Curl
2
12-30 reps
RPE 8
5
Standing Calf Raise
3
12-30 reps
RPE 8
6
Hip Adductor (Machine)
2
12-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
82%
79%
76%
2
Leg Extension
2
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
4
Leg Curl
2
12-30 reps
RPE 8
5
Standing Calf Raise
3
12-30 reps
RPE 8
6
Hip Adductor (Machine)
2
12-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
85%
81%
77%
2
Leg Extension
2
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
4
Leg Curl
2
12-30 reps
RPE 8
5
Standing Calf Raise
3
12-30 reps
RPE 8
6
Hip Adductor (Machine)
2
12-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
4 reps
5 reps
88%
83%
78%
2
Leg Extension
2
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
4
Leg Curl
2
12-30 reps
RPE 8
5
Standing Calf Raise
3
12-30 reps
RPE 8
6
Hip Adductor (Machine)
2
12-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
4 reps
5 reps
91%
85%
79%
2
Leg Extension
2
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
4
Leg Curl
2
12-30 reps
RPE 8
5
Standing Calf Raise
3
12-30 reps
RPE 8
6
Hip Adductor (Machine)
2
12-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
4 reps
5 reps
94%
87%
80%
2
Leg Extension
2
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
4
Leg Curl
2
12-30 reps
RPE 8
5
Standing Calf Raise
3
12-30 reps
RPE 8
6
Hip Adductor (Machine)
2
12-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
1
3
5 reps
5 reps
5 reps
79%
77%
75%
2
Shrug (Barbell)
2
8-20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-20 reps
RPE 8
4
Seated Row (Cable)
2
8-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8-20 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8-20 reps
RPE 8
8
Rotator Cuff On Knee
2
8-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
1
3
5 reps
5 reps
5 reps
82%
79%
76%
2
Shrug (Barbell)
2
8-20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-20 reps
RPE 8
4
Seated Row (Cable)
2
8-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8-20 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8-20 reps
RPE 8
8
Rotator Cuff On Knee
2
8-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
1
3
5 reps
5 reps
5 reps
85%
81%
77%
2
Shrug (Barbell)
2
8-20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-20 reps
RPE 8
4
Seated Row (Cable)
2
8-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8-20 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8-20 reps
RPE 8
8
Rotator Cuff On Knee
2
8-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
1
3
3 reps
4 reps
5 reps
88%
83%
78%
2
Shrug (Barbell)
2
8-20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-20 reps
RPE 8
4
Seated Row (Cable)
2
8-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8-20 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8-20 reps
RPE 8
8
Rotator Cuff On Knee
2
8-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
1
3
3 reps
4 reps
5 reps
91%
85%
79%
2
Shrug (Barbell)
2
8-20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-20 reps
RPE 8
4
Seated Row (Cable)
2
8-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8-20 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8-20 reps
RPE 8
8
Rotator Cuff On Knee
2
8-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
1
3
3 reps
4 reps
5 reps
94%
87%
80%
2
Shrug (Barbell)
2
8-20 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-20 reps
RPE 8
4
Seated Row (Cable)
2
8-20 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8-20 reps
RPE 8
7
Rear Delt Fly (Machine)
3
8-20 reps
RPE 8
8
Rotator Cuff On Knee
2
8-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
5 reps
5 reps
5 reps
79%
77%
75%
2
Incline Bench Press (Barbell)
2
8-20 reps
RPE 8
3
Lateral Raise (Cable)
3
8-20 reps
RPE 8
4
Lateral Raise (Machine)
2
8-20 reps
RPE 8
5
Bicep Curl (Machine)
3
8-20 reps
RPE 8
6
Hammer Curl
2
8-20 reps
RPE 8
7
Abs Crunch (Machine)
3
8-20 reps
RPE 8
8
Oblique Crunch (Back Extension)
2
8-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
5 reps
5 reps
5 reps
82%
79%
76%
2
Incline Bench Press (Barbell)
2
8-20 reps
RPE 8
3
Lateral Raise (Cable)
3
8-20 reps
RPE 8
4
Lateral Raise (Machine)
2
8-20 reps
RPE 8
5
Bicep Curl (Machine)
3
8-20 reps
RPE 8
6
Hammer Curl
2
8-20 reps
RPE 8
7
Abs Crunch (Machine)
3
8-20 reps
RPE 8
8
Oblique Crunch (Back Extension)
2
8-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
5 reps
5 reps
5 reps
85%
81%
77%
2
Incline Bench Press (Barbell)
2
8-20 reps
RPE 8
3
Lateral Raise (Cable)
3
8-20 reps
RPE 8
4
Lateral Raise (Machine)
2
8-20 reps
RPE 8
5
Bicep Curl (Machine)
3
8-20 reps
RPE 8
6
Hammer Curl
2
8-20 reps
RPE 8
7
Abs Crunch (Machine)
3
8-20 reps
RPE 8
8
Oblique Crunch (Back Extension)
2
8-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
3 reps
4 reps
5 reps
88%
83%
78%
2
Incline Bench Press (Barbell)
2
8-20 reps
RPE 8
3
Lateral Raise (Cable)
3
8-20 reps
RPE 8
4
Lateral Raise (Machine)
2
8-20 reps
RPE 8
5
Bicep Curl (Machine)
3
8-20 reps
RPE 8
6
Hammer Curl
2
8-20 reps
RPE 8
7
Abs Crunch (Machine)
3
8-20 reps
RPE 8
8
Oblique Crunch (Back Extension)
2
8-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
3 reps
4 reps
5 reps
91%
85%
79%
2
Incline Bench Press (Barbell)
2
8-20 reps
RPE 8
3
Lateral Raise (Cable)
3
8-20 reps
RPE 8
4
Lateral Raise (Machine)
2
8-20 reps
RPE 8
5
Bicep Curl (Machine)
3
8-20 reps
RPE 8
6
Hammer Curl
2
8-20 reps
RPE 8
7
Abs Crunch (Machine)
3
8-20 reps
RPE 8
8
Oblique Crunch (Back Extension)
2
8-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
3 reps
4 reps
5 reps
94%
87%
80%
2
Incline Bench Press (Barbell)
2
8-20 reps
RPE 8
3
Lateral Raise (Cable)
3
8-20 reps
RPE 8
4
Lateral Raise (Machine)
2
8-20 reps
RPE 8
5
Bicep Curl (Machine)
3
8-20 reps
RPE 8
6
Hammer Curl
2
8-20 reps
RPE 8
7
Abs Crunch (Machine)
3
8-20 reps
RPE 8
8
Oblique Crunch (Back Extension)
2
8-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
79%
77%
75%
2
Leg Extension
2
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
4
Leg Curl
2
12-30 reps
RPE 8
5
Standing Calf Raise
3
12-30 reps
RPE 8
6
Hip Adductor (Machine)
2
12-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
82%
79%
76%
2
Leg Extension
2
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
4
Leg Curl
2
12-30 reps
RPE 8
5
Standing Calf Raise
3
12-30 reps
RPE 8
6
Hip Adductor (Machine)
2
12-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
85%
81%
77%
2
Leg Extension
2
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
4
Leg Curl
2
12-30 reps
RPE 8
5
Standing Calf Raise
3
12-30 reps
RPE 8
6
Hip Adductor (Machine)
2
12-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
4 reps
5 reps
88%
83%
78%
2
Leg Extension
2
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
4
Leg Curl
2
12-30 reps
RPE 8
5
Standing Calf Raise
3
12-30 reps
RPE 8
6
Hip Adductor (Machine)
2
12-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
4 reps
5 reps
91%
85%
79%
2
Leg Extension
2
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
4
Leg Curl
2
12-30 reps
RPE 8
5
Standing Calf Raise
3
12-30 reps
RPE 8
6
Hip Adductor (Machine)
2
12-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3 reps
4 reps
5 reps
94%
87%
80%
2
Leg Extension
2
12-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
4
Leg Curl
2
12-30 reps
RPE 8
5
Standing Calf Raise
3
12-30 reps
RPE 8
6
Hip Adductor (Machine)
2
12-30 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Snatch Deadlift
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
79%
77%
75%
2
Shrug (Barbell)
2 Sets
8-20 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
8-20 Reps
@8
4
Seated Row (Cable)
2 Sets
8-20 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8-20 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
8-20 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
8-20 Reps
@8
8
Rotator Cuff On Knee
2 Sets
8-20 Reps
@8
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
79%
77%
75%
2
Incline Bench Press (Barbell)
2 Sets
8-20 Reps
@8
3
Lateral Raise (Cable)
3 Sets
8-20 Reps
@8
4
Lateral Raise (Machine)
2 Sets
8-20 Reps
@8
5
Bicep Curl (Machine)
3 Sets
8-20 Reps
@8
6
Hammer Curl
2 Sets
8-20 Reps
@8
7
Abs Crunch (Machine)
3 Sets
8-20 Reps
@8
8
Oblique Crunch (Back Extension)
2 Sets
8-20 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
79%
77%
75%
2
Leg Extension
2 Sets
12-20 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@8
4
Leg Curl
2 Sets
12-30 Reps
@8
5
Standing Calf Raise
3 Sets
12-30 Reps
@8
6
Hip Adductor (Machine)
2 Sets
12-30 Reps
@8
Day 4
1
Snatch Deadlift
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
79%
77%
75%
2
Shrug (Barbell)
2 Sets
8-20 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
8-20 Reps
@8
4
Seated Row (Cable)
2 Sets
8-20 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8-20 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
8-20 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
8-20 Reps
@8
8
Rotator Cuff On Knee
2 Sets
8-20 Reps
@8
Day 5
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
79%
77%
75%
2
Incline Bench Press (Barbell)
2 Sets
8-20 Reps
@8
3
Lateral Raise (Cable)
3 Sets
8-20 Reps
@8
4
Lateral Raise (Machine)
2 Sets
8-20 Reps
@8
5
Bicep Curl (Machine)
3 Sets
8-20 Reps
@8
6
Hammer Curl
2 Sets
8-20 Reps
@8
7
Abs Crunch (Machine)
3 Sets
8-20 Reps
@8
8
Oblique Crunch (Back Extension)
2 Sets
8-20 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
79%
77%
75%
2
Leg Extension
2 Sets
12-20 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@8
4
Leg Curl
2 Sets
12-30 Reps
@8
5
Standing Calf Raise
3 Sets
12-30 Reps
@8
6
Hip Adductor (Machine)
2 Sets
12-30 Reps
@8