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Powerlifting (trying out the sport, add comments)

by גושאן
1 athletes joined
5.0
(1 rating)

Program Description

The program is for me trying to make a powerlifting/ powerbuilding program and trying out powerlifting. I Would like feedback on how to improve my programming, (don't sugarcoat anything, I want to get better) Thx if you will use/ check it out. :)

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 27, 2024 07:53
  • Last Edited
    Dec 06, 2024 11:33
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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)
5
5 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
3
12-15 reps
RPE 7
7
Lateral Raise (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8-9
2
Power Clean
2
6-10 reps
RPE 7
3
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
4
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Pull-Up (Bodyweight)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
6
Seated Row (Cable)
1
2
12-15 reps
12-15 reps
RPE 7.5
RPE 8
7
Hanging Knee Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8-9
2
Power Clean
2
6-10 reps
RPE 8
3
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
7
Hanging Knee Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8-9
2
Power Clean
2
6-10 reps
RPE 8
3
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
7
Hanging Knee Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8-9
2
Power Clean
2
6-10 reps
RPE 8
3
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
7
Hanging Knee Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8-9
2
Power Clean
2
6-10 reps
RPE 8
3
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
7
Hanging Knee Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8-9
2
Power Clean
2
6-10 reps
RPE 8
3
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
7
Hanging Knee Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9-9.5
2
Power Clean
3
6-10 reps
RPE 8.5
3
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
7
Hanging Knee Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9-9.5
2
Power Clean
3
6-10 reps
RPE 9
3
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
7
Hanging Knee Raise
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 7.5
7
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
5 reps
RPE 7-8
RPE 7-8
2
Bench Press (Barbell)
5
5 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Shrug (Dumbbell)
2
15-20 reps
RPE 7
4B
Lying Reverse Fly
2
12-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6A
Hammer Curl
2
8-12 reps
RPE 8
6B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
7
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Bench Press (Barbell)
5
5 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Shrug (Dumbbell)
2
15-20 reps
RPE 7
4B
Lying Reverse Fly
2
12-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6A
Hammer Curl
2
8-12 reps
RPE 8
6B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
7
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Bench Press (Barbell)
5
5 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Shrug (Dumbbell)
2
15-20 reps
RPE 7
4B
Lying Reverse Fly
2
12-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6A
Hammer Curl
2
8-12 reps
RPE 8
6B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
7
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Bench Press (Barbell)
5
5 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Shrug (Dumbbell)
2
15-20 reps
RPE 7
4B
Lying Reverse Fly
2
12-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6A
Hammer Curl
2
8-12 reps
RPE 8
6B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
7
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Bench Press (Barbell)
5
5 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Shrug (Dumbbell)
2
15-20 reps
RPE 7
4B
Lying Reverse Fly
2
12-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6A
Hammer Curl
2
8-12 reps
RPE 8
6B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
7
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Bench Press (Barbell)
5
5 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Shrug (Dumbbell)
2
15-20 reps
RPE 7
4B
Lying Reverse Fly
2
12-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6A
Hammer Curl
2
8-12 reps
RPE 8
6B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
7
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Bench Press (Barbell)
5
5 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Shrug (Dumbbell)
2
15-20 reps
RPE 7
4B
Lying Reverse Fly
2
12-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6A
Hammer Curl
2
8-12 reps
RPE 8
6B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
7
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Bench Press (Barbell)
5
5 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Shrug (Dumbbell)
2
15-20 reps
RPE 7
4B
Lying Reverse Fly
2
12-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6A
Hammer Curl
2
8-12 reps
RPE 8
6B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
7
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@7
2
Bench Press (Barbell)
5 Sets
5 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
4
Leg Extension
3 Sets
10-12 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
6
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
7
Lateral Raise (Cable)
3 Sets
12-15 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@8-9
2
Power Clean
2 Sets
6-10 Reps
@7
3
Bench Press (Close Grip)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@7
@8
4
Lat Pulldown (Close Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@8
5
Pull-Up (Bodyweight)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@7
@8
6
Seated Row (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7.5
@8
7
Hanging Knee Raise
3 Sets
20-30 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
2
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@7
@8
4
Leg Extension
3 Sets
10-12 Reps
@8
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
6
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@7.5
7
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@7.5
Day 4
1
Squat (Barbell)
5 Sets
1 Set
5 Reps
@7-8
@7-8
2
Bench Press (Barbell)
5 Sets
5 Reps
@6-7
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Shrug (Dumbbell)
2 Sets
15-20 Reps
@7
4B
Lying Reverse Fly
2 Sets
12-15 Reps
@7.5
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7
6A
Hammer Curl
2 Sets
8-12 Reps
@8
6B
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
7
Standing Calf Raise
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10