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BoostcampPNG

225 Plan of the Century

by Anorak Quest
4 athletes joined

Program Description

To hit 225

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 15, 2025 08:21
  • Last Edited
    Jan 27, 2025 03:16
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 2
2
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 2
2
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 2
2
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 2
2
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 2
2
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 6.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Fly (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 2
2
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Chest Fly (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Lat Pulldown
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 2
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 2
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 2
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 2
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 2
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 2
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
-
5
Chest Press (Machine)
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Dip (Bodyweight)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Ab Wheel
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Dip (Bodyweight)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Ab Wheel
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Dip (Bodyweight)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Ab Wheel
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Dip (Bodyweight)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Ab Wheel
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Dip (Bodyweight)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Ab Wheel
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
-
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Dip (Bodyweight)
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 2
2
Kroc Row
3
8 reps
-
3
Bicep Curl (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Lat Pulldown
3
12 reps
-
6
V-Up
2
12 reps
-
7
Ab Wheel
1
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@8
@6.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Chest Fly (Machine)
3 Sets
12 Reps
-
Day 2
1
Sumo Deadlift (Barbell)
3 Sets
4 Reps
-
2
Kroc Row
3 Sets
8 Reps
-
3
Bicep Curl (Barbell)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
-
5
Lat Pulldown
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
3 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Chest Press (Machine)
3 Sets
12 Reps
-
6
Plank
3 Sets
1 mins
-
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
4 Reps
-
2
Kroc Row
3 Sets
8 Reps
-
3
Bicep Curl (Barbell)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
-
5
Lat Pulldown
3 Sets
12 Reps
-
6
V-Up
2 Sets
12 Reps
-
7
Dip (Bodyweight)
1 Set
8 Reps
-