Program Description
Build a massive squat while adding fullbody hypertrophy
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedApr 27, 2024 10:52
- Last EditedMay 07, 2024 10:29
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2A
Stiff Leg Deadlift
3
8 reps
RPE 7
2B
Leg Press (45 Degrees)
3
10 reps
RPE 7
3A
Glute Bridge (Barbell)
4
12 reps
RPE 7
3B
Seated Calf Raise
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
5 reps
4 reps
60%
70%
80%
2A
Stiff Leg Deadlift
3
8 reps
RPE 7.5
2B
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3A
Glute Bridge (Barbell)
4
12 reps
RPE 7.5
3B
Seated Calf Raise
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
4 reps
3 reps
70%
80%
90%
2A
Stiff Leg Deadlift
3
8 reps
RPE 8
2B
Leg Press (45 Degrees)
3
10 reps
RPE 8
3A
Glute Bridge (Barbell)
4
12 reps
RPE 8
3B
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
5 reps
5 reps
55%
65%
75%
2A
Stiff Leg Deadlift
3
8 reps
RPE 8.5
2B
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3A
Glute Bridge (Barbell)
4
12 reps
RPE 8.5
3B
Seated Calf Raise
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
5 reps
4 reps
65%
75%
85%
2A
Stiff Leg Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2B
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Glute Bridge (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3B
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
4 reps
3 reps
75%
85%
95%
2A
Stiff Leg Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3A
Glute Bridge (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3B
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
RPE 7
1B
Bench Press (Dumbbell)
3
8 reps
RPE 7
2A
Pec Deck (Machine)
3
12 reps
RPE 7
2B
Pullover (Dumbbell)
3
12 reps
RPE 7
3A
One Arm Lateral Raise (Cable)
4
12 reps
RPE 7
3B
Preacher Curl (Barbell)
4
12 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 7
4B
Hammer Curl
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
RPE 7.5
1B
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2A
Pec Deck (Machine)
3
12 reps
RPE 7.5
2B
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3A
One Arm Lateral Raise (Cable)
4
12 reps
RPE 7.5
3B
Preacher Curl (Barbell)
4
12 reps
RPE 7.5
4A
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 7.5
4B
Hammer Curl
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8 reps
RPE 8
2A
Pec Deck (Machine)
3
12 reps
RPE 8
2B
Pullover (Dumbbell)
3
12 reps
RPE 8
3A
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
3B
Preacher Curl (Barbell)
4
12 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
4B
Hammer Curl
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
1B
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2A
Pec Deck (Machine)
3
12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
12 reps
RPE 8.5
3A
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8.5
3B
Preacher Curl (Barbell)
4
12 reps
RPE 8.5
4A
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8.5
4B
Hammer Curl
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2A
Pec Deck (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2B
Pullover (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3B
Preacher Curl (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4B
Hammer Curl
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
1B
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2A
Pec Deck (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2B
Pullover (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3A
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3B
Preacher Curl (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4A
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4B
Hammer Curl
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2A
Leg Curl
3
12 reps
RPE 7
2B
Leg Extension
3
12 reps
RPE 7
3A
Glute Kickback (Cable)
4
15 reps
RPE 7
3B
Straight Leg Calf Raise
4
15 reps
RPE 7
4
Bench Press (Close Grip)
4
8 reps
RPE 7
5A
Bicep Curl (Machine)
4
15 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
4 reps
60%
70%
80%
2A
Leg Curl
3
12 reps
RPE 7.5
2B
Leg Extension
3
12 reps
RPE 7.5
3A
Glute Kickback (Cable)
4
15 reps
RPE 7.5
3B
Straight Leg Calf Raise
4
15 reps
RPE 7.5
4
Bench Press (Close Grip)
4
8 reps
RPE 7.5
5A
Bicep Curl (Machine)
4
15 reps
RPE 7.5
5B
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
70%
80%
90%
2A
Leg Curl
3
12 reps
RPE 8
2B
Leg Extension
3
12 reps
RPE 8
3A
Glute Kickback (Cable)
4
15 reps
RPE 8
3B
Straight Leg Calf Raise
4
15 reps
RPE 8
4
Bench Press (Close Grip)
4
8 reps
RPE 8
5A
Bicep Curl (Machine)
4
15 reps
RPE 8
5B
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
65%
75%
2A
Leg Curl
3
12 reps
RPE 8.5
2B
Leg Extension
3
12 reps
RPE 8.5
3A
Glute Kickback (Cable)
4
15 reps
RPE 8.5
3B
Straight Leg Calf Raise
4
15 reps
RPE 8.5
4
Bench Press (Close Grip)
4
8 reps
RPE 8.5
5A
Bicep Curl (Machine)
4
15 reps
RPE 8.5
5B
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
4 reps
65%
75%
85%
2A
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2B
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Glute Kickback (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3B
Straight Leg Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Bench Press (Close Grip)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5A
Bicep Curl (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
75%
85%
95%
2A
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2B
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3A
Glute Kickback (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3B
Straight Leg Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Close Grip)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5A
Bicep Curl (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
RPE 7
1B
Cable Crossover
3
10 reps
RPE 7
2A
Meadow Row
3
12 reps
RPE 7
2B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
3B
Incline Curl (Dumbbell)
4
12 reps
RPE 7
4A
Upright Row (Dumbbell)
4
15 reps
RPE 7
4B
Overhead Extension (Dumbbell)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
RPE 7.5
1B
Cable Crossover
3
10 reps
RPE 7.5
2A
Meadow Row
3
12 reps
RPE 7.5
2B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
3B
Incline Curl (Dumbbell)
4
12 reps
RPE 7.5
4A
Upright Row (Dumbbell)
4
15 reps
RPE 7.5
4B
Overhead Extension (Dumbbell)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
RPE 8
1B
Cable Crossover
3
10 reps
RPE 8
2A
Meadow Row
3
12 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3B
Incline Curl (Dumbbell)
4
12 reps
RPE 8
4A
Upright Row (Dumbbell)
4
15 reps
RPE 8
4B
Overhead Extension (Dumbbell)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
RPE 8.5
1B
Cable Crossover
3
10 reps
RPE 8.5
2A
Meadow Row
3
12 reps
RPE 8.5
2B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3B
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4A
Upright Row (Dumbbell)
4
15 reps
RPE 8.5
4B
Overhead Extension (Dumbbell)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Cable Crossover
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2A
Meadow Row
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3B
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Upright Row (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4B
Overhead Extension (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
1B
Cable Crossover
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2A
Meadow Row
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3A
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3B
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4A
Upright Row (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2A
Hack Squat
3
8 reps
RPE 7
2B
Good Morning
3
10 reps
RPE 7
3A
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
RPE 7
3B
Standing Calf Raise
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
4 reps
60%
70%
80%
2A
Hack Squat
3
8 reps
RPE 7.5
2B
Good Morning
3
10 reps
RPE 7.5
3A
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
RPE 7.5
3B
Standing Calf Raise
4
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
70%
80%
90%
2A
Hack Squat
3
8 reps
RPE 8
2B
Good Morning
3
10 reps
RPE 8
3A
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
RPE 8
3B
Standing Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
65%
75%
2A
Hack Squat
3
8 reps
RPE 8.5
2B
Good Morning
3
10 reps
RPE 8.5
3A
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
RPE 8.5
3B
Standing Calf Raise
4
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
4 reps
65%
75%
85%
2A
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2B
Good Morning
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3B
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
75%
85%
95%
2A
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2B
Good Morning
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3A
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3B
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Low Bar)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
2A
Stiff Leg Deadlift3 Sets
8 Reps
@7
2B
Leg Press (45 Degrees)3 Sets
10 Reps
@7
3A
Glute Bridge (Barbell)4 Sets
12 Reps
@7
3B
Seated Calf Raise4 Sets
15 Reps
@7
Day 5
1
High Bar Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
2A
Hack Squat3 Sets
8 Reps
@7
2B
Good Morning3 Sets
10 Reps
@7
3A
Split Squat Front Foot Elevated (Smith Machine)4 Sets
12 Reps
@7
3B
Standing Calf Raise4 Sets
15 Reps
@7
Day 4
1A
Pull-Up (Weighted)3 Sets
8 Reps
@7
1B
Cable Crossover3 Sets
10 Reps
@7
2A
Meadow Row3 Sets
12 Reps
@7
2B
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@7
3A
Lateral Raise (Dumbbell)4 Sets
12 Reps
@7
3B
Incline Curl (Dumbbell)4 Sets
12 Reps
@7
4A
Upright Row (Dumbbell)4 Sets
15 Reps
@7
4B
Overhead Extension (Dumbbell)4 Sets
15 Reps
@7
Day 3
1
Sumo Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
2A
Leg Curl3 Sets
12 Reps
@7
2B
Leg Extension3 Sets
12 Reps
@7
3A
Glute Kickback (Cable)4 Sets
15 Reps
@7
3B
Straight Leg Calf Raise4 Sets
15 Reps
@7
4
Bench Press (Close Grip)4 Sets
8 Reps
@7
5A
Bicep Curl (Machine)4 Sets
15 Reps
@7
5B
V-Handle Tricep Pushdown (Cable)4 Sets
15 Reps
@7
Day 2
1A
Bent Over Row (Barbell)3 Sets
8 Reps
@7
1B
Bench Press (Dumbbell)3 Sets
8 Reps
@7
2A
Pec Deck (Machine)3 Sets
12 Reps
@7
2B
Pullover (Dumbbell)3 Sets
12 Reps
@7
3A
One Arm Lateral Raise (Cable)4 Sets
12 Reps
@7
3B
Preacher Curl (Barbell)4 Sets
12 Reps
@7
4A
Seated Shoulder Press (Dumbbell)4 Sets
15 Reps
@7
4B
Hammer Curl4 Sets
15 Reps
@7