Program Description
This template is an amalgamation of the ideas found in Dr. Pak's MinimumDose™ research work. Focused on time-efficiency for those who primarily care about hypertrophy and want to grow a solid amount of muscle but don't have the time or recovery resources to train with "optimal" training volumes. Addition of "overwarm" singles are included to maintain some 1RM skill in SBD. Dropping these would reduce session time considerably. The programming is 16 weeks long, two days per week, but can be run indefinitely. Depending on recovery and time availability, could run multiple sessions during a week in an alternating pattern (e.g. A-B-A-etc.)
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedJan 02, 2025 04:01
- Last EditedJan 15, 2025 02:44
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ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
1B
Overhead Press (Barbell)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2B
Overhead Press (Barbell)
3
6-12 reps
RPE 8-10
2C
Lat Pulldown
3
6-12 reps
RPE 8-10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 9-10
4B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
1B
Overhead Press (Barbell)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2B
Overhead Press (Barbell)
3
6-12 reps
RPE 8-10
2C
Lat Pulldown
3
6-12 reps
RPE 8-10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 9-10
4B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
1B
Bench Press (Paused)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2B
Bench Press (Paused)
4
6-12 reps
RPE 8-10
2C
Chest Supported Row (Machine)
3
6-12 reps
RPE 8-10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 9-10
4B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
1B
Bench Press (Paused)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2B
Bench Press (Paused)
4
6-12 reps
RPE 8-10
2C
Chest Supported Row (Machine)
3
6-12 reps
RPE 8-10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 9-10
4B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
1B
Bench Press (Paused)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2B
Bench Press (Paused)
4
6-12 reps
RPE 8-10
2C
Chest Supported Row (Machine)
3
6-12 reps
RPE 8-10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 9-10
4B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
1B
Bench Press (Paused)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2B
Bench Press (Paused)
4
6-12 reps
RPE 8-10
2C
Chest Supported Row (Machine)
3
6-12 reps
RPE 8-10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 9-10
4B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
1B
Bench Press (Paused)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2B
Bench Press (Paused)
4
6-12 reps
RPE 8-10
2C
Chest Supported Row (Machine)
3
6-12 reps
RPE 8-10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 9-10
4B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
1B
Bench Press (Paused)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2B
Bench Press (Paused)
4
6-12 reps
RPE 8-10
2C
Chest Supported Row (Machine)
3
6-12 reps
RPE 8-10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 9-10
4B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
1B
Bench Press (Paused)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2B
Bench Press (Paused)
4
6-12 reps
RPE 8-10
2C
Chest Supported Row (Machine)
3
6-12 reps
RPE 8-10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 9-10
4B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
1B
Bench Press (Paused)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2B
Bench Press (Paused)
4
6-12 reps
RPE 8-10
2C
Chest Supported Row (Machine)
3
6-12 reps
RPE 8-10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 9-10
4B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
1B
Bench Press (Paused)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2B
Bench Press (Paused)
4
6-12 reps
RPE 8-10
2C
Chest Supported Row (Machine)
3
6-12 reps
RPE 8-10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 9-10
4B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
1B
Bench Press (Paused)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2B
Bench Press (Paused)
4
6-12 reps
RPE 8-10
2C
Chest Supported Row (Machine)
3
6-12 reps
RPE 8-10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 9-10
4B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
1B
Bench Press (Paused)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2B
Bench Press (Paused)
4
6-12 reps
RPE 8-10
2C
Chest Supported Row (Machine)
3
6-12 reps
RPE 8-10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 9-10
4B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
1B
Bench Press (Paused)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2B
Bench Press (Paused)
4
6-12 reps
RPE 8-10
2C
Chest Supported Row (Machine)
3
6-12 reps
RPE 8-10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 9-10
4B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
1B
Bench Press (Paused)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2B
Bench Press (Paused)
4
6-12 reps
RPE 8-10
2C
Chest Supported Row (Machine)
3
6-12 reps
RPE 8-10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 9-10
4B
Leg Curl
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Low Bar)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
1B
Bench Press (Paused)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Squat (Low Bar)
3
6-8 reps
RPE 8-10
2B
Bench Press (Paused)
4
6-12 reps
RPE 8-10
2C
Chest Supported Row (Machine)
3
6-12 reps
RPE 8-10
3
Straight Leg Calf Raise
2
8-15 reps
RPE 9-10
4A
Leg Extension
2
8-12 reps
RPE 9-10
4B
Leg Curl
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2
Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
3A
Bench Press (Paused)
4
6-12 reps
RPE 8-10
3B
Chest Supported Row (Machine)
3
6-12 reps
RPE 8-10
3C
Deadlift (Barbell)
3
6-8 reps
RPE 8-10
4A
Lateral Raise (Machine)
3
8-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
4C
Bicep Curl (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2
Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
3A
Bench Press (Paused)
4
6-12 reps
RPE 8-10
3B
Chest Supported Row (Machine)
3
6-12 reps
RPE 8-10
3C
Deadlift (Barbell)
3
6-8 reps
RPE 8-10
4A
Lateral Raise (Machine)
3
8-15 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
4C
Bicep Curl (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Deadlift (Barbell)
3
6-8 reps
RPE 8-10
3A
Lateral Raise (Machine)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3C
Bicep Curl (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Deadlift (Barbell)
3
6-8 reps
RPE 8-10
3A
Lateral Raise (Machine)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3C
Bicep Curl (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Deadlift (Barbell)
3
6-8 reps
RPE 8-10
3A
Lateral Raise (Machine)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3C
Bicep Curl (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Deadlift (Barbell)
3
6-8 reps
RPE 8-10
3A
Lateral Raise (Machine)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3C
Bicep Curl (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Deadlift (Barbell)
3
6-8 reps
RPE 8-10
3A
Lateral Raise (Machine)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3C
Bicep Curl (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Deadlift (Barbell)
3
6-8 reps
RPE 8-10
3A
Lateral Raise (Machine)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3C
Bicep Curl (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Deadlift (Barbell)
3
6-8 reps
RPE 8-10
3A
Lateral Raise (Machine)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3C
Bicep Curl (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Deadlift (Barbell)
3
6-8 reps
RPE 8-10
3A
Lateral Raise (Machine)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3C
Bicep Curl (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Deadlift (Barbell)
3
6-8 reps
RPE 8-10
3A
Lateral Raise (Machine)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3C
Bicep Curl (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Deadlift (Barbell)
3
6-8 reps
RPE 8-10
3A
Lateral Raise (Machine)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3C
Bicep Curl (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Deadlift (Barbell)
3
6-8 reps
RPE 8-10
3A
Lateral Raise (Machine)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3C
Bicep Curl (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Deadlift (Barbell)
3
6-8 reps
RPE 8-10
3A
Lateral Raise (Machine)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3C
Bicep Curl (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Deadlift (Barbell)
3
6-8 reps
RPE 8-10
3A
Lateral Raise (Machine)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3C
Bicep Curl (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
RPE 9-9.5
RPE 8.5-9.5
2A
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Deadlift (Barbell)
3
6-8 reps
RPE 8-10
3A
Lateral Raise (Machine)
3
8-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3C
Bicep Curl (Machine)
2
8-15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1A
Squat (Low Bar)1 Set
1 Set
1 Reps
1 Reps
@9-9.5
@8.5-9.5
1B
Overhead Press (Barbell)1 Set
2 Sets
1 Reps
1 Reps
@9-9.5
@8.5-9.5
2A
Squat (Low Bar)3 Sets
6-8 Reps
@8-10
2B
Overhead Press (Barbell)3 Sets
6-12 Reps
@8-10
2C
Lat Pulldown3 Sets
6-12 Reps
@8-10
3
Straight Leg Calf Raise2 Sets
8-15 Reps
@9-10
4A
Leg Extension2 Sets
8-12 Reps
@9-10
4B
Leg Curl2 Sets
8-12 Reps
@9-10
Day 2
1
Bench Press (Paused)1 Set
2 Sets
1 Reps
1 Reps
@9-9.5
@8.5-9.5
2
Deadlift (Barbell)1 Set
1 Set
1 Reps
1 Reps
@9-9.5
@8.5-9.5
3A
Bench Press (Paused)4 Sets
6-12 Reps
@8-10
3B
Chest Supported Row (Machine)3 Sets
6-12 Reps
@8-10
3C
Deadlift (Barbell)3 Sets
6-8 Reps
@8-10
4A
Lateral Raise (Machine)3 Sets
8-15 Reps
@10
4B
Overhead Tricep Extension (Cable)2 Sets
8-15 Reps
@10
4C
Bicep Curl (Machine)2 Sets
8-15 Reps
@10