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BoostcampPNG

Majin Strength

by Mason_Potter
4.0
(1 rating)

Program Description

Build a base for powerlifting.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 30, 2024 04:38
  • Last Edited
    May 17, 2024 01:07
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
Seated Row (Cable)
3
8 reps
RPE 6
4
Bicep Curl (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 6.5
2
Lat Pulldown
3
10 reps
RPE 6
3
Dumbbell Row
3
8 reps
RPE 6.5
4
Bicep Curl (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Concentration Curl
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 6.5
2
Lat Pulldown
3
10 reps
RPE 6
3
Dumbbell Row
3
8 reps
RPE 6.5
4
Bicep Curl (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Concentration Curl
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Bicep Curl (Cable)
6
12 reps
RPE 7
5A
Wrist Curls
3
12 reps
RPE 7
5B
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
6
Dead Hang
2
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 7
4A
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
4B
Hammer Curl
4
12 reps
RPE 7
5A
Wrist Curls
3
12 reps
RPE 7
5B
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 7.5
6
Hammer Curl
4
10 reps
RPE 7
7A
Wrist Curls
3
12 reps
RPE 8
7B
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
8 reps
RPE 8
2
Lat Pulldown
4
8 reps
RPE 8
3
Dumbbell Row
4
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
6 reps
RPE 8
2
Lat Pulldown
4
6 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
RPE 8
2
Lat Pulldown
3
6 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
RPE 8
2
Lat Pulldown
3
6 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
RPE 8
2
Lat Pulldown
3
6 reps
RPE 8
3
Dumbbell Row
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Deadlift (Barbell)
3
5 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
55%
2
Leg Extension
2
1
8 reps
RPE 6
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
4
Seated Calf Raise
4
10 reps
RPE 6
5
Cable Crunch
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
12 reps
RPE 6
4
Leg Press (45 Degrees)
3
8 reps
RPE 6.5
5
Hamstring Curl
3
12 reps
RPE 6
6
Seated Calf Raise
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
65%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
3
Leg Extension
3
12 reps
RPE 6
4
Leg Press (45 Degrees)
3
8 reps
RPE 6.5
5
Hamstring Curl
3
12 reps
RPE 6
6
Seated Calf Raise
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 6.5
3
Hamstring Curl
3
12 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Leg Press (45 Degrees)
3
8 reps
RPE 7
6
Seated Calf Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Leg Extension
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
3
8 reps
RPE 7
5
Hamstring Curl
3
12 reps
RPE 7
6
Seated Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Leg Press (45 Degrees)
3
8 reps
RPE 8
5
Hamstring Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Deadlift (Paused)
3
4 reps
RPE 8
3
Leg Press (45 Degrees)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
5
Safety Bar Squat
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Deadlift (Deficit)
3
6 reps
70%
3
Leg Press (45 Degrees)
3
5 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
5
Safety Bar Squat
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Deadlift (Deficit)
3
4 reps
80%
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
4
Safety Bar Squat
4
4 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
92%
2
Deadlift (Deficit)
3
3 reps
85%
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
4
Squat (Paused)
3
4 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Deadlift (Deficit)
3
2 reps
85%
3
Romanian Deadlift (Barbell)
3
4 reps
RPE 8
4
Squat (Paused)
3
2 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Overhead Press (Barbell)
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
55%
2
Incline Bench Press (Barbell)
3
8 reps
55%
3
Lying Tricep Extension (Barbell)
3
12 reps
RPE 6.5
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
6
Front Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
60%
2
Lying Tricep Extension (Barbell)
3
12 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
8 reps
60%
4
Chest Press (Machine)
3
10 reps
RPE 6.5
5
Upright Row (Barbell)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Lying Tricep Extension (Barbell)
3
12 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
5 reps
65%
4
Chest Press (Machine)
3
8 reps
RPE 6.5
5
Upright Row (Barbell)
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
8 reps
70%
70%
2
Lying Tricep Extension (Barbell)
4
8 reps
RPE 7
3
Incline Bench Press (Barbell)
4
8 reps
65%
4
Chest Press (Machine)
3
8 reps
RPE 7
5
Upright Row (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Lying Tricep Extension (Barbell)
4
8 reps
RPE 7
3
Incline Bench Press (Barbell)
4
8 reps
70%
4
Chest Fly (Cable)
3
8 reps
RPE 7
5
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
6
Upright Row (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
3
Incline Bench Press (Barbell)
3
6 reps
75%
4
Upright Row (Barbell)
4
12 reps
RPE 8
5
Chest Press (Machine)
3
8 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Seated Overhead Press (Barbell)
3
5 reps
75%
3
Incline Bench Press (Barbell)
3
5 reps
75%
4
Overhead Pin Press
3
5 reps
80%
5
Pin Press Bench (Barbell)
3
4 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2
Tempo OHP
3
6 reps
RPE 7
3
Incline Bench Press (Barbell)
3
5 reps
75%
4
Overhead Pin Press
3
6 reps
80%
5
Pin Press Bench (Barbell)
3
4 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Overhead Pin Press
3
5 reps
85%
3
Pin Press Bench (Barbell)
3
4 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
4 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
92%
2
Overhead Pin Press
3
4 reps
85%
3
Pin Press Bench (Barbell)
3
4 reps
85%
4
Seated Overhead Press (Barbell)
3
4 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
95%
2
Overhead Pin Press
3
2 reps
85%
3
Pin Press Bench (Barbell)
3
3 reps
85%
4
Seated Overhead Press (Barbell)
3
2 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Squat (Barbell)
3
5 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
55%
2
Back Extension
3
8 reps
RPE 6
3
Leg Press (45 Degrees)
3
12 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
5
Leg Curl
3
8 reps
RPE 6
6
Dead Hang
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
60%
2
Leg Press (45 Degrees)
3
10 reps
RPE 6.5
3
Back Extension (Weighted)
3
8 reps
RPE 6.5
4
Leg Curl
3
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Seated Calf Raise
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
65%
2
Leg Press (45 Degrees)
3
12 reps
RPE 6.5
3
Back Extension (Weighted)
3
8 reps
RPE 6.5
4
Leg Curl
3
8 reps
RPE 6.5
5
Leg Extension
3
12 reps
RPE 6.5
6
Seated Calf Raise
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Back Extension (Weighted)
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Seated Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Back Extension (Weighted)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
4
Leg Extension
3
12 reps
RPE 7.5
5
Safety Bar Squat
3
8 reps
RPE 7
6
Seated Calf Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
80%
2
Leg Press (45 Degrees)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Seated Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Squat (Paused)
3
5 reps
70%
3
Deficit Deadlift (Barbell)
3
4 reps
75%
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Squat (Paused)
3
5 reps
75%
3
Deficit Deadlift (Barbell)
3
4 reps
75%
4
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
90%
2
Squat (Paused)
3
4 reps
80%
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
4
Box Squat (Barbell)
3
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
92%
2
Squat (Paused)
3
4 reps
85%
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
4
Box Squat (Barbell)
3
4 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
95%
2
Squat (Paused)
3
2 reps
85%
3
Romanian Deadlift (Barbell)
3
4 reps
RPE 8
4
Box Squat (Barbell)
3
2 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
3
5 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
55%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
3
Lying Tricep Extension (Barbell)
4
8 reps
RPE 6
4
Face Pull
3
12 reps
RPE 6.5
5
Front Raise
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
60%
2
Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 6
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
65%
2
Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 6
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Tricep Extension (Cable)
4
10 reps
RPE 7
3
Lateral Raise (Cable)
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7.5
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Tricep Extension (Cable)
4
10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Lateral Raise (Cable)
3
12 reps
RPE 7.5
5
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
80%
2
Tricep Extension (Cable)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
4
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Spoto Press
3
5 reps
70%
3
Seated Overhead Press (Barbell)
3
5 reps
75%
4
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
85%
2
Spoto Press
3
5 reps
75%
3
Seated Overhead Press (Barbell)
3
5 reps
75%
4
Incline Bench Press (Barbell)
3
8 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
90%
2
Spoto Press
3
4 reps
80%
3
Overhead Press (Barbell)
3
4 reps
RPE 7
4
Pin Press Bench (Barbell)
3
4 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
92%
2
Spoto Press
3
4 reps
85%
3
Overhead Press (Barbell)
3
4 reps
RPE 8
4
Pin Press Bench (Barbell)
3
3 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
95%
2
Spoto Press
3
2 reps
85%
3
Tempo OHP
3
3 reps
80%
4
Pin Press Bench (Barbell)
3
2 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1 reps
1 reps
RPE 8
RPE 10
2
Bench Press (Barbell)
2
1
1 reps
1 reps
RPE 8
RPE 10
3
Deadlift (Barbell)
2
1
1 reps
1 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@6
2
Lat Pulldown
3 Sets
10 Reps
@6
3
Seated Row (Cable)
3 Sets
8 Reps
@6
4
Bicep Curl (Cable)
3 Sets
12 Reps
@6
5
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
55%
2
Leg Extension
2 Sets
1 Set
8 Reps
@6
@6
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6
4
Seated Calf Raise
4 Sets
10 Reps
@6
5
Cable Crunch
3 Sets
12 Reps
@6.5
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
55%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
55%
3
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@6.5
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@6.5
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6
6
Front Raise
3 Sets
10 Reps
@6
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
55%
2
Back Extension
3 Sets
8 Reps
@6
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@6
4
Leg Extension
3 Sets
12 Reps
@6
5
Leg Curl
3 Sets
8 Reps
@6
6
Dead Hang
2 Sets
Day 5
1
Overhead Press (Barbell)
3 Sets
10 Reps
55%
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
3
Lying Tricep Extension (Barbell)
4 Sets
8 Reps
@6
4
Face Pull
3 Sets
12 Reps
@6.5
5
Front Raise
3 Sets
8 Reps
@6