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BoostcampPNG

DOG POUND

by Lightskinshug
4 athletes joined

Program Description

Get in or get out

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 23, 2024 10:33
  • Last Edited
    Jan 14, 2025 08:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Lunge (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Lunge (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Lunge (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Lunge (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Lunge (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Close Grip Cable Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Reverse Pec Deck
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Close Grip Cable Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Reverse Pec Deck
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Close Grip Cable Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Reverse Pec Deck
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Close Grip Cable Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Reverse Pec Deck
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Close Grip Cable Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Reverse Pec Deck
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Shotgun Dumbell Press
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Dip (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Shotgun Dumbell Press
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Dip (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Shotgun Dumbell Press
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Dip (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Shotgun Dumbell Press
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Dip (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Shotgun Dumbell Press
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Dip (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Lying Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
5
Abs Crunch (Machine)
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
6
Cable Crunch
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Lying Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
5
Abs Crunch (Machine)
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
6
Cable Crunch
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Lying Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
5
Abs Crunch (Machine)
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
6
Cable Crunch
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Lying Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
5
Abs Crunch (Machine)
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
6
Cable Crunch
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Lying Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
5
Abs Crunch (Machine)
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
6
Cable Crunch
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Dumbbell Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Dumbbell Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Dumbbell Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Dumbbell Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Dumbbell Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
4
Rear Delt Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
4
Rear Delt Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
4
Rear Delt Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
4
Rear Delt Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
4
Rear Delt Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Week 1
1 / 5 Weeks
Day 6
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8
@8.5
2
Shrug (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
3
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7.5
@8.5
@9
4
Rear Delt Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
Day 5
1
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
2
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
3
Seated Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
6
Tricep Kickback
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
Day 4
1
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
2
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7.5
@8.5
@9
5
Abs Crunch (Machine)
1 Set
2 Sets
15 Reps
10 Reps
@7.5
@8.5
6
Cable Crunch
1 Set
2 Sets
15 Reps
10 Reps
@7.5
@8.5
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7.5
@8.5
@9
2
Shotgun Dumbell Press
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
5
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
Day 2
1
Straight Arm Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7.5
@8.5
@9
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
4
Close Grip Cable Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
5
Reverse Pec Deck
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7.5
@8.5
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
4
Lunge (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9