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Mass Monster Experiment

by LSD
10 athletes joined
4.0
(1 rating)

Program Description

Powerlifting focused program, that tries to not leave any muscle group out. This program is first and foremost experimental and a GZCL adaptation. To start enter your 5 Rm values (NOT YOUR 1RM VALUES). T1(85%) and T2 (70-75%) progression: Squat progression +5kg every week Deadlifts progression +5kg every week Overhead Press +2.5kg every week Bench Press +2.5kg every week Preacher curl +2.5kg every week Skull crushers +2.5kg every week T bar Row +2.5 kg every week Lat Pulldown +2.5kg every week T3 Progression: Choose a weight for 10 reps and once you can do 15 increase the weight to the smallest incremment possible Fail Protocol: T1 (85% exercises) - if you fail to reach the rep goal in one of the sets (true failure) Stop and the next week keep the same weight but instead of the 5 sets 3 reps > 6 sets 2 reps > 10 sets 1 rep. T2 (70% 75% exercises) if you fail to reach the rep goal in one of the sets (true failure) Stop and the next week keep the same weight but instead of the 3 sets 10 reps > 3 sets 8 reps > 3 sets 6 reps.

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 15, 2024 11:37
  • Last Edited
    Dec 07, 2024 01:37
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
5
Dip (Weighted)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Leg Curl
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Leg Curl
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Leg Curl
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Leg Curl
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Leg Curl
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Leg Curl
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Leg Curl
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Leg Curl
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Leg Curl
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Leg Curl
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Leg Curl
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Leg Curl
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
5
3 reps
85%
2
Skull Crusher
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
5
3 reps
85%
2
Skull Crusher
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
5
3 reps
85%
2
Skull Crusher
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
5
3 reps
85%
2
Skull Crusher
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
5
3 reps
85%
2
Skull Crusher
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
5
3 reps
85%
2
Skull Crusher
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
5
3 reps
85%
2
Skull Crusher
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
5
3 reps
85%
2
Skull Crusher
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
5
3 reps
85%
2
Skull Crusher
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
5
3 reps
85%
2
Skull Crusher
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
5
3 reps
85%
2
Skull Crusher
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
5
3 reps
85%
2
Skull Crusher
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
Hammer Curl
3
10-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Dip (Weighted)
3
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Dip (Weighted)
3
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Dip (Weighted)
3
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Dip (Weighted)
3
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Dip (Weighted)
3
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Dip (Weighted)
3
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Dip (Weighted)
3
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Dip (Weighted)
3
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Dip (Weighted)
3
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Dip (Weighted)
3
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Dip (Weighted)
3
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
10 reps
70%
3
Lat Pulldown
3
10 reps
75%
4
Dip (Weighted)
3
10-15 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
6
Wide Grip Pull-Up
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
3
10 reps
70%
3
T-Bar Row
3
10 reps
75%
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Barbell Row
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
5
3 reps
85%
2
Preacher Curl (Barbell)
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
5
3 reps
85%
2
Preacher Curl (Barbell)
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
5
3 reps
85%
2
Preacher Curl (Barbell)
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
5
3 reps
85%
2
Preacher Curl (Barbell)
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
5
3 reps
85%
2
Preacher Curl (Barbell)
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
5
3 reps
85%
2
Preacher Curl (Barbell)
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
5
3 reps
85%
2
Preacher Curl (Barbell)
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
5
3 reps
85%
2
Preacher Curl (Barbell)
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
5
3 reps
85%
2
Preacher Curl (Barbell)
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
5
3 reps
85%
2
Preacher Curl (Barbell)
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
5
3 reps
85%
2
Preacher Curl (Barbell)
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
5
3 reps
85%
2
Preacher Curl (Barbell)
3
10 reps
70%
3
Abs Crunch (Weighted)
3
10-15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
5
Hammer Curl
3
10-15 reps
-
6
Wrist Curls (Cable)
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5
Leg Curl
3 Sets
10-15 Reps
-
6
Barbell Row
3 Sets
10-15 Reps
-
Day 3
1
Preacher Curl (Barbell)
5 Sets
3 Reps
85%
2
Skull Crusher
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
-
4
Hammer Curl
3 Sets
10-15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
-
Day 5
1
Deadlift (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
70%
3
T-Bar Row
3 Sets
10 Reps
75%
4
Leg Curl
3 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
6
Barbell Row
3 Sets
10-15 Reps
-
Day 6
1
Skull Crusher
5 Sets
3 Reps
85%
2
Preacher Curl (Barbell)
3 Sets
10 Reps
70%
3
Abs Crunch (Weighted)
3 Sets
10-15 Reps
-
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
5
Hammer Curl
3 Sets
10-15 Reps
-
6
Wrist Curls (Cable)
3 Sets
10-15 Reps
-
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
-
5
Dip (Weighted)
3 Sets
10-15 Reps
-
6
Wide Grip Pull-Up
3 Sets
AMRAP
-
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
85%
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Lat Pulldown
3 Sets
10 Reps
75%
4
Dip (Weighted)
3 Sets
10-15 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
-
6
Wide Grip Pull-Up
3 Sets
AMRAP
-