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8ighty 8ight v2

by Vic
1 athletes joined

Program Description

8 week power-building program

Program Overview

  • Level
    Intermediate, Advanced, Beginner
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 13, 2025 04:06
  • Last Edited
    Jan 20, 2025 07:09
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Single Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Single Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Single Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Single Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
90%
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
90%
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
90%
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
90%
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
80%
2
Bench Press (Barbell)
4
8 reps
75%
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 7
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
80%
2
Bench Press (Barbell)
4
8 reps
77.5%
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 7
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
80%
2
Bench Press (Barbell)
4
6 reps
80%
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 7
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
80%
2
Bench Press (Barbell)
4
6 reps
82.5%
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 7
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
90%
2
Bench Press (Barbell)
4
5 reps
85%
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Pull-Up (Assisted)
3
8 reps
RPE 8
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
90%
2
Bench Press (Barbell)
4
5 reps
85%
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Pull-Up (Assisted)
3
8 reps
RPE 8
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
90%
2
Bench Press (Barbell)
4
5 reps
85%
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Pull-Up (Assisted)
3
8 reps
RPE 8
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
90%
2
Bench Press (Barbell)
4
5 reps
85%
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
4
Pull-Up (Assisted)
3
8 reps
RPE 8
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Single Leg Press
4
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Single Leg Press
4
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Single Leg Press
3
12 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Single Leg Press
3
12 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Single Leg Press
4
10 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
80%
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
80%
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
80%
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
80%
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3 reps
90%
2
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3 reps
90%
2
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3 reps
90%
2
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3 reps
90%
2
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 7.5
2
Chest Press (Machine)
4
8 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 7.5
2
Chest Press (Machine)
4
8 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 7.5
2
Chest Press (Machine)
4
8 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
4
Goblet Squat
4
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 7.5
2
Chest Press (Machine)
4
8 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7
4
Goblet Squat
4
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
6 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
6 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
6 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Goblet Squat
4
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
8 reps
RPE 8.5
2
Chest Press (Machine)
4
6 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Goblet Squat
4
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Single Arm Row (Cable)
3
10 reps
RPE 7
4
Lat Pushdown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Single Arm High Row (Cable)
3
10 reps
RPE 7
4
Lat Pushdown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Single Arm Row (Cable)
4
10 reps
RPE 7
4
Lat Pushdown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Single Arm Row (Cable)
4
10 reps
RPE 7
4
Lat Pushdown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pushdown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pushdown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pushdown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Lat Pushdown
3
10 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
80%
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@7
4
Single-Leg Leg Curl
3 Sets
12 Reps
@7
5
Single Leg Extension
3 Sets
12 Reps
@7
6
Hip Thrust (Barbell)
3 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
80%
2
Bench Press (Barbell)
4 Sets
8 Reps
75%
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
@7
4
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5A
Chest Fly (Machine)
3 Sets
12 Reps
@7
5B
Rear Delt Fly (Machine)
3 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Single Leg Press
3 Sets
12 Reps
@7.5
4
Hip Adductor (Machine)
3 Sets
15 Reps
@7
5
Hip Abductor (Machine)
3 Sets
15 Reps
@7
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@7
Day 4
1
Trap Bar Deadlift
4 Sets
6 Reps
80%
2
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7
4
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
6
Back Extension (Weighted)
3 Sets
12 Reps
@7
Day 5
1
Split Squat (Barbell)
4 Sets
10 Reps
@7.5
2
Chest Press (Machine)
4 Sets
8 Reps
@7.5
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
4
Goblet Squat
3 Sets
12 Reps
@7
5
Face Pull
3 Sets
12 Reps
@7
6
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@7
Day 6
1
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Single Arm Row (Cable)
3 Sets
10 Reps
@7
4
Lat Pushdown
3 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
15 Reps
@7