logo
BoostcampPNG

Pick Things Up, Put Them Down

by Morrigan R.

Program Description

This program is designed to balance raw strength gains with hypertrophy using a three day, full body model. Day one focuses on heavy lower body lifts, day two upper, and day three overall hypertrophy. Fully compatible with Planet Fitness' offerings and designed with sensitive knees in mind. Also features a mid-program deload week if a breather is needed!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 23, 2025 12:27
  • Last Edited
    Feb 25, 2025 10:58
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
3
10 reps
5 reps
RPE 6
RPE 9.5
2
Stiff Leg Deadlift (Dumbbell)
2
4
10 reps
5 reps
RPE 6
RPE 9.5
3
Lat Pulldown
3
10 reps
RPE 9
4
Cable Crossover
3
10 reps
RPE 9
5
Behind the Back Lateral Raise
6
12 reps
RPE 10
6
Reverse Pec Deck
6
12 reps
RPE 10
7
Zottman Curl
3
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
9
Seated Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
3
10 reps
5 reps
RPE 6
RPE 9.5
2
Stiff Leg Deadlift (Dumbbell)
2
4
10 reps
5 reps
RPE 6
RPE 9.5
3
Lat Pulldown
3
10 reps
RPE 9
4
Cable Crossover
3
10 reps
RPE 9
5
Behind the Back Lateral Raise
6
12 reps
RPE 10
6
Reverse Pec Deck
6
12 reps
RPE 10
7
Zottman Curl
3
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
9
Seated Calf Raise
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
2
6
10 reps
5 reps
RPE 6
RPE 10
3
Single Leg Press
2
6
10 reps
5 reps
RPE 6
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Cable Crossover
3
10 reps
RPE 9
6
Behind the Back Lateral Raise
6
12 reps
RPE 10
7
Reverse Pec Deck
3
12 reps
RPE 9
8
Hammer Curl
3
10 reps
RPE 10
9
Single Arm Pushdown
3
10 reps
RPE 10
10
Seated Calf Raise
3
10 reps
RPE 9.5
11
Wrist Curls
3
10 reps
RPE 9.5
12
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
2
6
10 reps
5 reps
RPE 6
RPE 10
3
Single Leg Press
2
6
10 reps
5 reps
RPE 6
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Cable Crossover
3
10 reps
RPE 9
6
Behind the Back Lateral Raise
6
12 reps
RPE 10
7
Reverse Pec Deck
3
12 reps
RPE 9
8
Hammer Curl
3
10 reps
RPE 10
9
Single Arm Pushdown
3
10 reps
RPE 10
10
Seated Calf Raise
3
10 reps
RPE 9.5
11
Wrist Curls
3
10 reps
RPE 9.5
12
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 6
2
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Lat Pulldown
3
10 reps
RPE 6
4
Cable Crossover
3
10 reps
RPE 6
5
Behind the Back Lateral Raise
3
10 reps
RPE 6
6
Reverse Pec Deck
3
10 reps
RPE 6
7
Hammer Curl
3
10 reps
RPE 6
8
Single Arm Pushdown
3
10 reps
RPE 6
9
Seated Calf Raise
3
10 reps
RPE 6
10
Wrist Curls
3
10 reps
RPE 6
11
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
2
6
10 reps
5 reps
RPE 6
RPE 10
3
Single Leg Press
2
6
10 reps
5 reps
RPE 6
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Cable Crossover
3
10 reps
RPE 9
6
Behind the Back Lateral Raise
6
12 reps
RPE 10
7
Reverse Pec Deck
3
12 reps
RPE 9
8
Hammer Curl
3
10 reps
RPE 10
9
Single Arm Pushdown
3
10 reps
RPE 10
10
Seated Calf Raise
3
10 reps
RPE 9.5
11
Wrist Curls
3
10 reps
RPE 9.5
12
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
2
6
10 reps
5 reps
RPE 6
RPE 10
3
Single Leg Press
2
6
10 reps
5 reps
RPE 6
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Cable Crossover
3
10 reps
RPE 9
6
Behind the Back Lateral Raise
6
12 reps
RPE 10
7
Reverse Pec Deck
3
12 reps
RPE 9
8
Hammer Curl
3
10 reps
RPE 10
9
Single Arm Pushdown
3
10 reps
RPE 10
10
Seated Calf Raise
3
10 reps
RPE 9.5
11
Wrist Curls
3
10 reps
RPE 9.5
12
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
2
6
10 reps
5 reps
RPE 6
RPE 10
3
Single Leg Press
2
6
10 reps
5 reps
RPE 6
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Cable Crossover
3
10 reps
RPE 9
6
Behind the Back Lateral Raise
6
12 reps
RPE 10
7
Reverse Pec Deck
3
12 reps
RPE 9
8
Hammer Curl
3
10 reps
RPE 10
9
Single Arm Pushdown
3
10 reps
RPE 10
10
Seated Calf Raise
3
10 reps
RPE 9.5
11
Wrist Curls
3
10 reps
RPE 9.5
12
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
2
6
10 reps
5 reps
RPE 6
RPE 10
3
Single Leg Press
2
6
10 reps
5 reps
RPE 6
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Cable Crossover
3
10 reps
RPE 9
6
Behind the Back Lateral Raise
6
12 reps
RPE 10
7
Reverse Pec Deck
3
12 reps
RPE 9
8
Hammer Curl
3
10 reps
RPE 10
9
Single Arm Pushdown
3
10 reps
RPE 10
10
Seated Calf Raise
3
10 reps
RPE 9.5
11
Wrist Curls
3
10 reps
RPE 9.5
12
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 9
3
Hyperextension
3
10 reps
RPE 9.5
4
Single Leg Press
6
10 reps
RPE 9.5
5
Seated Row (Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
6
Incline Bench Press (Smith Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
7
Shoulder Press (Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
8
Bayesian Curl
3
10 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
6
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
6
10 reps
RPE 9.5
2
Hyperextension
3
10 reps
RPE 9.5
3
Seated Row (Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
4
Incline Bench Press (Smith Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
5
Shoulder Press (Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
6
Bayesian Curl
3
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
6
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 9.5
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9.5
4
Seated Row (Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
5
Incline Bench Press (Smith Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
6
Shoulder Press (Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
7
Bayesian Curl
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 9.5
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9.5
4
Seated Row (Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
5
Incline Bench Press (Smith Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
6
Shoulder Press (Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
7
Bayesian Curl
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
RPE 6
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Incline Bench Press (Smith Machine)
3
10 reps
RPE 6
5
Shoulder Press (Machine)
3
10 reps
RPE 6
6
Bayesian Curl
3
10 reps
RPE 6
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 9.5
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9.5
4
Seated Row (Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
5
Incline Bench Press (Smith Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
6
Shoulder Press (Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
7
Bayesian Curl
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 9.5
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9.5
4
Seated Row (Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
5
Incline Bench Press (Smith Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
6
Shoulder Press (Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
7
Bayesian Curl
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 9.5
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9.5
4
Seated Row (Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
5
Incline Bench Press (Smith Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
6
Shoulder Press (Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
7
Bayesian Curl
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9
2
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 9.5
3
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9.5
4
Seated Row (Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
5
Incline Bench Press (Smith Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
6
Shoulder Press (Machine)
2
3
10 reps
5 reps
RPE 6
RPE 9.5
7
Bayesian Curl
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
3
Kettlebell Gorilla Row
3
10 reps
RPE 9.5
4
Behind the Back Lateral Raise
6
12 reps
RPE 10
5
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
7
Skull Crusher (Barbell)
3
12 reps
RPE 10
8
Seated Calf Raise
3
10 reps
RPE 9.5
9
Wrist Curls
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10 reps
RPE 9.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
3
Kettlebell Gorilla Row
3
10 reps
RPE 9.5
4
Behind the Back Lateral Raise
6
12 reps
RPE 10
5
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
7
Skull Crusher (Barbell)
3
12 reps
RPE 10
8
Seated Calf Raise
3
10 reps
RPE 9.5
9
Wrist Curls
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
4
Single Arm Row (Dumbbell)
6
10 reps
RPE 10
5
Behind the Back Lateral Raise
6
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
7
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
9
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
10
Seated Calf Raise
3
10 reps
RPE 9.5
11
Wrist Curls
3
10 reps
RPE 10
12
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
4
Single Arm Row (Dumbbell)
6
10 reps
RPE 10
5
Behind the Back Lateral Raise
6
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
7
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
9
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
10
Seated Calf Raise
3
10 reps
RPE 9.5
11
Wrist Curls
3
10 reps
RPE 10
12
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
3
10 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 6
4
Behind the Back Lateral Raise
3
10 reps
RPE 6
5
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
6
Bench Press (Dumbbell)
3
10 reps
RPE 6
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 6
8
Single Arm Overhead Tricep Extension
3
10 reps
RPE 6
9
Seated Calf Raise
3
10 reps
RPE 6
10
Wrist Curls
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
4
Single Arm Row (Dumbbell)
6
10 reps
RPE 10
5
Behind the Back Lateral Raise
6
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
7
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
9
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
10
Seated Calf Raise
3
10 reps
RPE 9.5
11
Wrist Curls
3
10 reps
RPE 10
12
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
4
Single Arm Row (Dumbbell)
6
10 reps
RPE 10
5
Behind the Back Lateral Raise
6
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
7
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
9
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
10
Seated Calf Raise
3
10 reps
RPE 9.5
11
Wrist Curls
3
10 reps
RPE 10
12
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
4
Single Arm Row (Dumbbell)
6
10 reps
RPE 10
5
Behind the Back Lateral Raise
6
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
7
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
9
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
10
Seated Calf Raise
3
10 reps
RPE 9.5
11
Wrist Curls
3
10 reps
RPE 10
12
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 9.5
2
Split Squat (Dumbbell)
3
10 reps
RPE 9.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9.5
4
Single Arm Row (Dumbbell)
6
10 reps
RPE 10
5
Behind the Back Lateral Raise
6
12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
7
Bench Press (Dumbbell)
3
10 reps
RPE 9.5
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
9
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
10
Seated Calf Raise
3
10 reps
RPE 9.5
11
Wrist Curls
3
10 reps
RPE 10
12
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Goblet Squat
2 Sets
3 Sets
10 Reps
5 Reps
@6
@9.5
2
Stiff Leg Deadlift (Dumbbell)
2 Sets
4 Sets
10 Reps
5 Reps
@6
@9.5
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Cable Crossover
3 Sets
10 Reps
@9
5
Behind the Back Lateral Raise
6 Sets
12 Reps
@10
6
Reverse Pec Deck
6 Sets
12 Reps
@10
7
Zottman Curl
3 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
9
Seated Calf Raise
3 Sets
10 Reps
@9.5
Day 3
1
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@9.5
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@9.5
3
Kettlebell Gorilla Row
3 Sets
10 Reps
@9.5
4
Behind the Back Lateral Raise
6 Sets
12 Reps
@10
5
Bench Press (Dumbbell)
3 Sets
10 Reps
@9.5
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
7
Skull Crusher (Barbell)
3 Sets
12 Reps
@10
8
Seated Calf Raise
3 Sets
10 Reps
@9.5
9
Wrist Curls
3 Sets
10 Reps
@10
Day 2
1
Leg Curl
3 Sets
10 Reps
@9
2
Leg Extension
3 Sets
10 Reps
@9
3
Hyperextension
3 Sets
10 Reps
@9.5
4
Single Leg Press
6 Sets
10 Reps
@9.5
5
Seated Row (Machine)
2 Sets
3 Sets
10 Reps
5 Reps
@6
@9.5
6
Incline Bench Press (Smith Machine)
2 Sets
3 Sets
10 Reps
5 Reps
@6
@9.5
7
Shoulder Press (Machine)
2 Sets
3 Sets
10 Reps
5 Reps
@6
@9.5
8
Bayesian Curl
3 Sets
10 Reps
@10
9
Single Arm Tricep Extension (Cable)
6 Sets
12 Reps
@10