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BoostcampPNG

Powerlifting program

by Christian G.
5 athletes joined

Program Description

To help build strength and muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Olympic Weightlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 09, 2024 06:32
  • Last Edited
    May 11, 2024 10:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Chest Press (Machine)
2
8 reps
RPE 8.5
3
Bench Press (Close Grip)
2
6 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
8 reps
RPE 7.5
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
3
Rear Delt Row
2
8 reps
RPE 7
4
Skull Crusher
3
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 8.5
2
Hip Thrust (Barbell)
2
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Good Morning
2
8 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Chest Press (Machine)
2
8 reps
RPE 8.5
3
Bench Press (Close Grip)
2
6 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
8 reps
RPE 7.5
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Chest Press (Machine)
2
8 reps
RPE 8.5
3
Bench Press (Close Grip)
2
6 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
8 reps
RPE 7.5
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Chest Press (Machine)
2
8 reps
RPE 8.5
3
Bench Press (Close Grip)
2
6 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
8 reps
RPE 7.5
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Chest Press (Machine)
2
8 reps
RPE 8.5
3
Bench Press (Close Grip)
2
6 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
8 reps
RPE 7.5
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Chest Press (Machine)
2
8 reps
RPE 8.5
3
Bench Press (Close Grip)
2
6 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
8 reps
RPE 7.5
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
3
Rear Delt Row
2
8 reps
RPE 7
4
Skull Crusher
3
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
3
Rear Delt Row
2
8 reps
RPE 7
4
Skull Crusher
3
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
3
Rear Delt Row
2
8 reps
RPE 7
4
Skull Crusher
3
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
3
Rear Delt Row
2
8 reps
RPE 7
4
Skull Crusher
3
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
3
Rear Delt Row
2
8 reps
RPE 7
4
Skull Crusher
3
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 8.5
2
Hip Thrust (Barbell)
2
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Good Morning
2
8 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 8.5
2
Hip Thrust (Barbell)
2
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Good Morning
2
8 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 8.5
2
Hip Thrust (Barbell)
2
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Good Morning
2
8 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 8.5
2
Hip Thrust (Barbell)
2
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Good Morning
2
8 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 8.5
2
Hip Thrust (Barbell)
2
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Good Morning
2
8 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
3 Sets
1 Reps
3 Reps
@8.5
@8.5
2
Chest Fly (Dumbbell)
2 Sets
10 Reps
@8.5
3
Push Up
3 Sets
25 Reps
@8
4
Overhead Press (Barbell)
2 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8.5
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
8
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 2
1
Power Clean
1 Set
3 Sets
1 Reps
3 Reps
@8.5
@8
2
Snatch (Barbell)
3 Sets
2 Reps
@8.5
3
Lat Pulldown
3 Sets
10 Reps
@8.5
4
Lat Pulldown
3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@8.5
3
Bench Press (Close Grip)
2 Sets
6 Reps
@8.5
4
Pull-Up (Bodyweight)
3 Sets
5 Reps
@8.5
5
Bent Over Row (Barbell)
2 Sets
8 Reps
@7.5
6
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@8.5
Day 4
1
Seated Overhead Press (Barbell)
3 Sets
8 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
3
Rear Delt Row
2 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
7
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 5
1
Front Squat (Barbell)
3 Sets
3 Reps
@8.5
2
Hip Thrust (Barbell)
2 Sets
6 Reps
@7
3
Leg Curl
3 Sets
8 Reps
@8.5
4
Leg Extension
3 Sets
8 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8.5