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Muscle and power building ( main powerifting)

by Nithin E.
9 athletes joined

Program Description

focus on the three main lifts: squat, bench press, and deadlift. Structure your training around these lifts, incorporating progressive overload to increase strength over time. Aim for a mix of heavy lifting days and lighter technique-focused sessions. Include accessory exercises to target supporting muscle groups, and ensure proper rest and nutrition to aid recovery and performance.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    150 minutes
  • Created
    Oct 21, 2024 09:20
  • Last Edited
    Dec 20, 2024 04:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
1
4
3 reps
2 reps
1 reps
1 reps
5 reps
60%
70%
90%
100%
80%
2
Deadlift (Barbell)
2
5 reps
75%
3
Pull-Up (Weighted)
1
2
1
1
1
5 reps
5 reps
1 reps
6 reps
8 reps
60%
70%
100%
65%
40%
4
Preacher Curl (Barbell)
1
2
1
1
5-6 reps
8-10 reps
6-8 reps
8-10 reps
60%
80%
70%
60%
5
Incline Curl (Dumbbell)
1
2
1
1
8-10 reps
8-10 reps
6-8 reps
8-10 reps
RPE 7
RPE 8.5
RPE 10
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
2 reps
1 reps
5 reps
60%
70%
90%
80%
2
Deadlift (Barbell)
2
5 reps
75%
3
Pull-Up (Weighted)
1
2
1
1
1
5 reps
5 reps
1 reps
6 reps
8 reps
60%
70%
100%
65%
40%
4
Preacher Curl (Barbell)
1
2
1
1
5-6 reps
8-10 reps
6-8 reps
8-10 reps
60%
80%
70%
60%
5
Incline Curl (Dumbbell)
1
2
1
1
8-10 reps
8-10 reps
6-8 reps
8-10 reps
RPE 7
RPE 8.5
RPE 10
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
2 reps
1 reps
5 reps
60%
70%
90%
80%
2
Deadlift (Barbell)
2
5 reps
75%
3
Pull-Up (Weighted)
1
2
1
1
1
5 reps
5 reps
1 reps
6 reps
8 reps
60%
70%
100%
65%
40%
4
Preacher Curl (Barbell)
1
2
1
1
5-6 reps
8-10 reps
6-8 reps
8-10 reps
60%
80%
70%
60%
5
Incline Curl (Dumbbell)
1
2
1
1
8-10 reps
8-10 reps
6-8 reps
8-10 reps
RPE 7
RPE 8.5
RPE 10
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
2
5 reps
75%
3
Pull-Up (Weighted)
1
2
1
1
1
5 reps
5 reps
2 reps
6 reps
8 reps
60%
70%
100%
65%
40%
4
Preacher Curl (Barbell)
1
2
1
1
5-6 reps
8-10 reps
6-8 reps
8-10 reps
60%
80%
70%
60%
5
Incline Curl (Dumbbell)
1
2
1
1
8-10 reps
8-10 reps
6-8 reps
8-10 reps
RPE 7
RPE 8.5
RPE 10
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
3 reps
2 reps
1 reps
1 reps
5 reps
60%
70%
90%
100%
80%
2
Deadlift (Barbell)
2
5 reps
75%
3
Pull-Up (Weighted)
1
2
1
1
1
5 reps
5 reps
2 reps
6 reps
8 reps
60%
70%
100%
65%
40%
4
Preacher Curl (Barbell)
1
2
1
1
5-6 reps
8-10 reps
6-8 reps
8-10 reps
60%
80%
70%
60%
5
Incline Curl (Dumbbell)
1
2
1
1
8-10 reps
8-10 reps
6-8 reps
8-10 reps
RPE 7
RPE 8.5
RPE 10
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
4 reps
3 reps
1 reps
30%
50%
65%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
4
4-5 reps
80%
4
Bench Press (Close Grip)
1
2
8 reps
8 reps
75%
80%
5
Dip (Weighted)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
2-4 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
6
Military Press (Barbell)
1
2
1
8 reps
8 reps
3 reps
RPE 7
RPE 8
RPE 10
7
Bent Over Row (Barbell, Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
4 reps
3 reps
2 reps
30%
50%
65%
80%
90%
2
Bench Press (Barbell)
4
4-5 reps
80%
3
Bench Press (Close Grip)
1
2
8 reps
8 reps
75%
80%
4
Dip (Weighted)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
2-4 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
5
Military Press (Barbell)
1
2
1
8 reps
8 reps
3 reps
RPE 7
RPE 8
RPE 10
6
Bent Over Row (Barbell, Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
4 reps
3 reps
1 reps
30%
50%
65%
80%
95%
2
Bench Press (Barbell)
1
AMRAP
100%
3
Bench Press (Barbell)
4
4-5 reps
80%
4
Bench Press (Close Grip)
1
2
8 reps
8 reps
75%
80%
5
Dip (Weighted)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
2-4 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
6
Military Press (Barbell)
1
2
1
8 reps
8 reps
3 reps
RPE 7
RPE 8
RPE 10
7
Bent Over Row (Barbell, Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
4 reps
3 reps
3 reps
30%
50%
65%
80%
90%
2
Bench Press (Barbell)
4
4-5 reps
80%
3
Bench Press (Close Grip)
1
2
8 reps
8 reps
75%
80%
4
Dip (Weighted)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
2-4 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
5
Military Press (Barbell)
1
2
1
8 reps
8 reps
3 reps
RPE 7
RPE 8
RPE 10
6
Bent Over Row (Barbell, Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
4 reps
3 reps
1 reps
30%
50%
65%
80%
100%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
4
4-5 reps
80%
4
Bench Press (Close Grip)
1
2
8 reps
8 reps
75%
80%
5
Dip (Weighted)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
2-4 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
6
Military Press (Barbell)
1
2
1
8 reps
8 reps
3 reps
RPE 7
RPE 8
RPE 10
7
Bent Over Row (Barbell, Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
4
4 reps
4 reps
3 reps
2 reps
1 reps
1 reps
5 reps
40%
60%
70%
80%
90%
100%
80%
2
Deficit Deadlift (Barbell)
3
6 reps
60%
3
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 10
RPE 8
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
5
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Hanging Leg Raise
4
12 reps
RPE 10
7
Chin-Up (Bodyweight)
2
10 reps
RPE 10
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
9
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
4
4 reps
4 reps
3 reps
2 reps
1 reps
1 reps
5 reps
40%
60%
70%
80%
90%
100%
80%
2
Deficit Deadlift (Barbell)
3
6 reps
60%
3
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 10
RPE 8
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
5
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Hanging Leg Raise
4
12 reps
RPE 10
7
Chin-Up (Bodyweight)
2
10 reps
RPE 10
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
9
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
4
4 reps
4 reps
3 reps
2 reps
1 reps
1 reps
5 reps
40%
60%
70%
80%
90%
100%
80%
2
Deficit Deadlift (Barbell)
3
6 reps
60%
3
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 10
RPE 8
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
5
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Hanging Leg Raise
4
12 reps
RPE 10
7
Chin-Up (Bodyweight)
2
10 reps
RPE 10
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
9
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
4
4 reps
4 reps
3 reps
2 reps
1 reps
1 reps
5 reps
40%
60%
70%
80%
90%
100%
80%
2
Deficit Deadlift (Barbell)
3
6 reps
60%
3
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 10
RPE 8
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
5
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Hanging Leg Raise
4
12 reps
RPE 10
7
Chin-Up (Bodyweight)
2
10 reps
RPE 10
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
9
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
4
4 reps
4 reps
3 reps
2 reps
1 reps
1 reps
5 reps
40%
60%
70%
80%
90%
100%
80%
2
Deficit Deadlift (Barbell)
3
6 reps
60%
3
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 10
RPE 8
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
5
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Hanging Leg Raise
4
12 reps
RPE 10
7
Chin-Up (Bodyweight)
2
10 reps
RPE 10
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
9
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
4
3 reps
3 reps
5 reps
40%
50%
70%
2
Squat (Paused)
1
1
3
3 reps
3 reps
5 reps
50%
60%
70%
3
Dumbbell Row
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
4
3 reps
3 reps
5 reps
40%
50%
70%
2
Squat (Paused)
1
1
3
3 reps
3 reps
5 reps
50%
60%
70%
3
Dumbbell Row
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
4
3 reps
3 reps
5 reps
40%
50%
70%
2
Squat (Paused)
1
1
3
3 reps
3 reps
5 reps
50%
60%
70%
3
Dumbbell Row
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
4
3 reps
3 reps
5 reps
40%
50%
70%
2
Squat (Paused)
1
1
3
3 reps
3 reps
5 reps
50%
60%
70%
3
Dumbbell Row
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
4
3 reps
3 reps
5 reps
40%
50%
70%
2
Squat (Paused)
1
1
3
3 reps
3 reps
5 reps
50%
60%
70%
3
Dumbbell Row
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
4
3 reps
3 reps
1 reps
5 reps
60%
70%
100%
80%
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 10
RPE 10
3
Single Arm Rear Delt Cable Fly
3
12 reps
RPE 10
4
Preacher Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
4
3 reps
3 reps
1 reps
5 reps
60%
70%
100%
80%
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 10
RPE 10
3
Single Arm Rear Delt Cable Fly
3
12 reps
RPE 10
4
Preacher Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
4
3 reps
3 reps
1 reps
5 reps
60%
70%
100%
80%
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 10
RPE 10
3
Single Arm Rear Delt Cable Fly
3
12 reps
RPE 10
4
Preacher Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
4
3 reps
3 reps
1 reps
5 reps
60%
70%
100%
80%
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 10
RPE 10
3
Single Arm Rear Delt Cable Fly
3
12 reps
RPE 10
4
Preacher Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
3 reps
2 reps
1 reps
1 reps
5 reps
60%
70%
90%
100%
80%
2
Deadlift (Barbell)
2
5 reps
75%
3
Pull-Up (Weighted)
1
2
1
1
1
5 reps
5 reps
5 reps
6 reps
8 reps
60%
70%
100%
65%
40%
4
Preacher Curl (Barbell)
1
2
1
1
5-6 reps
8-10 reps
6-8 reps
8-10 reps
60%
80%
70%
60%
5
Incline Curl (Dumbbell)
1
2
1
1
8-10 reps
8-10 reps
6-8 reps
8-10 reps
RPE 7
RPE 8.5
RPE 10
RPE 6.5
Week 1
1 / 5 Weeks
Day 4
1
Bench Press (Paused)
1 Set
2 Sets
4 Sets
3 Reps
3 Reps
5 Reps
40%
50%
70%
2
Squat (Paused)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
5 Reps
50%
60%
70%
3
Dumbbell Row
3 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
5 Reps
40%
60%
70%
80%
90%
100%
80%
2
Deficit Deadlift (Barbell)
3 Sets
6 Reps
60%
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
1 Reps
5 Reps
@6
@7
@10
@8
4
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@8
5
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@10
6
Hanging Leg Raise
4 Sets
12 Reps
@10
7
Chin-Up (Bodyweight)
2 Sets
10 Reps
@10
8
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@10
9
Incline Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
4 Reps
3 Reps
1 Reps
30%
50%
65%
80%
90%
2
Bench Press (Barbell)
1 Set
AMRAP
95%
3
Bench Press (Barbell)
4 Sets
4-5 Reps
80%
4
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
75%
80%
5
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
2-4 Reps
@6.5
@7.5
@8.5
@10
6
Military Press (Barbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
3 Reps
@7
@8
@10
7
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@9
@10
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
1 Reps
5 Reps
60%
70%
100%
80%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@7
@10
@10
3
Single Arm Rear Delt Cable Fly
3 Sets
12 Reps
@10
4
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
5
Incline Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
6
Single Arm Overhead Tricep Extension
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
7
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
3 Reps
2 Reps
1 Reps
1 Reps
5 Reps
60%
70%
90%
100%
80%
2
Deadlift (Barbell)
2 Sets
5 Reps
75%
3
Pull-Up (Weighted)
1 Set
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
1 Reps
6 Reps
8 Reps
60%
70%
100%
65%
40%
4
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
1 Set
5-6 Reps
8-10 Reps
6-8 Reps
8-10 Reps
60%
80%
70%
60%
5
Incline Curl (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
8-10 Reps
@7
@8.5
@10
@6.5