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Push pull legs

by Hamza

Program Description

Novice to advanced program, aimed to build size and strength using minimal gym equipment

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 18, 2024 05:07
  • Last Edited
    Nov 19, 2024 05:26
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4.8 Stars with 10, 000+ Ratings
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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-5 reps
RPE 9.5
2
Chest Press (Machine)
3
10-15 reps
RPE 9.5
3
Preacher Curl
3
8-15 reps
RPE 9
4
Front Raise
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
3-4 reps
RPE 9.5
RPE 9.5
2
Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9.5
4
Single Arm Iso Row
3
10-15 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1-2 reps
3-4 reps
RPE 10
-
2
Tempo Squat (Barbell)
1
5-10 reps
RPE 9.5
3
Shrug (Barbell)
3
8-10 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
5
Lying Side Lateral Raise
3
10-15 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-5 Reps
@9.5
2
Chest Press (Machine)
3 Sets
10-15 Reps
@9.5
3
Preacher Curl
3 Sets
8-15 Reps
@9
4
Front Raise
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1-2 Reps
3-4 Reps
@10
-
2
Tempo Squat (Barbell)
1 Set
5-10 Reps
@9.5
3
Shrug (Barbell)
3 Sets
8-10 Reps
@10
4
Bulgarian Split Squat (Barbell)
3 Sets
8-10 Reps
@9
5
Lying Side Lateral Raise
3 Sets
10-15 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
4-5 Reps
@9.5
2
Chest Press (Machine)
3 Sets
10-15 Reps
@9.5
3
Preacher Curl
3 Sets
8-15 Reps
@9
4
Front Raise
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
1-2 Reps
3-4 Reps
@9.5
@9.5
2
Bench Press (Barbell)
3 Sets
8-10 Reps
@9.5
3
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@9.5
4
Single Arm Iso Row
3 Sets
10-15 Reps
@9.5
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9.5
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1-2 Reps
3-4 Reps
@9.5
@9.5
2
Bench Press (Barbell)
3 Sets
8-10 Reps
@9.5
3
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@9.5
4
Single Arm Iso Row
3 Sets
10-15 Reps
@9.5
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9.5
Day 6
1
Squat (Barbell)
1 Set
2 Sets
1-2 Reps
3-4 Reps
@10
-
2
Tempo Squat (Barbell)
1 Set
5-10 Reps
@9.5
3
Shrug (Barbell)
3 Sets
8-10 Reps
@10
4
Bulgarian Split Squat (Barbell)
3 Sets
8-10 Reps
@9
5
Lying Side Lateral Raise
3 Sets
10-15 Reps
@9