5.0
(1 rating)
Program Description
Strengthen whole body, Bench, Smith Squat, Sldl, weighted pull up, and wall hspu, will be the main things strengthened. Pull-up progression (sets x reps) 3x3, 4x3, 5x3 3x4, 4x4, 5x4, 3x5, 4x5, 5x5
Program Overview
- LevelAdvanced
- GoalPowerbuilding, Bodybuilding, Powerlifting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout100 minutes
- CreatedJul 21, 2024 05:55
- Last EditedJan 13, 2025 05:19
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
10-10 reps
8-8 reps
6-6 reps
68%
75%
78%
2
Squat (Smith Machine)
3
6 reps
80%
3
Stiff Leg Deadlift
3
6 reps
80%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
10-10 reps
8-8 reps
6-8 reps
73%
78%
82%
2
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
80%
80%
80%
3
Stiff Leg Deadlift
1
1
1
10 reps
8 reps
6 reps
80%
80%
80%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
85%
2
Squat (Smith Machine)
3
4-6 reps
87%
3
Stiff Leg Deadlift
3
3-6 reps
88%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3 reps
3 reps
3 reps
86%
89%
90%
2
Squat (Smith Machine)
1
1
1
3 reps
3 reps
3 reps
89%
90%
92%
3
Stiff Leg Deadlift
3
3 reps
90%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1-4 reps
98%
2
Squat (Smith Machine)
3
1-4 reps
98%
3
Stiff Leg Deadlift
3
1-4 reps
98%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
4
5-10 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 10
7B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
8A
Rear Delt Fly (Machine)
3
5-10 reps
RPE 10
8B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
4
5-10 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 10
7B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
8A
Rear Delt Fly (Machine)
3
5-10 reps
RPE 10
8B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
4
5-10 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 10
7B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
8A
Rear Delt Fly (Machine)
3
5-10 reps
RPE 10
8B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
4
5-10 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 10
7B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
8A
Rear Delt Fly (Machine)
3
5-10 reps
RPE 10
8B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
4
5-10 reps
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
5B
One Arm Lateral Raise (Cable)
3
5-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-8 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
3
7-12 reps
RPE 10
7B
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
8A
Rear Delt Fly (Machine)
3
5-10 reps
RPE 10
8B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
68%
75%
78%
2
Squat (Smith Machine)
3
8 reps
80%
3
Stiff Leg Deadlift
3
6 reps
80%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
10-10 reps
8-8 reps
6-8 reps
73%
78%
82%
2
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
82%
82%
82%
3
Stiff Leg Deadlift
1
1
1
10 reps
8 reps
6 reps
82%
82%
82%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
4-6 reps
87%
2
Squat (Smith Machine)
3
4-6 reps
88%
3
Stiff Leg Deadlift
3
3-6 reps
88%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
88%
90%
95%
2
Squat (Smith Machine)
1
2
3-3 reps
1-2 reps
92%
95%
3
Stiff Leg Deadlift
1
2
3-3 reps
1-2 reps
92%
95%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
1-4 reps
98%
2
Squat (Smith Machine)
3
1-4 reps
98%
3
Stiff Leg Deadlift
3
1-4 reps
98%
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Single Leg Press
1
6-8 reps
RPE 10
6A
Seated Hamstring Curl
2
8-12 reps
RPE 10
6B
Sissy Squat
2
AMRAP
RPE 10
7A
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 10
8
Cable Crossover
1
6-12 reps
RPE 10
9
Deficit Push Up
1
5-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
3
5-10 reps
RPE 10
5
Seated Row (Cable)
3
6-10 reps
RPE 10
6A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
9A
Y Raise
2
8-12 reps
RPE 10
9B
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
3
5-10 reps
RPE 10
5
Seated Row (Cable)
3
6-10 reps
RPE 10
6A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
9A
Y Raise
2
8-12 reps
RPE 10
9B
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
3
5-10 reps
RPE 10
5
Seated Row (Cable)
3
6-10 reps
RPE 10
6A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
9A
Y Raise
2
8-12 reps
RPE 10
9B
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
3
5-10 reps
RPE 10
5
Seated Row (Cable)
3
6-10 reps
RPE 10
6A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
9A
Y Raise
2
8-12 reps
RPE 10
9B
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
90%
2
Wall Assisted Handstand Pushup
2
2
1
1-6 reps
1-6 reps
1-6 reps
RPE 7-8
RPE 7-9
RPE 7-10
3A
Standing Pullover (Cable)
3
5-10 reps
RPE 10
3B
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
3
5-10 reps
RPE 10
5
Seated Row (Cable)
3
6-10 reps
RPE 10
6A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
6B
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7A
Rear Delt Fly (Machine)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
7-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
9A
Y Raise
2
8-12 reps
RPE 10
9B
Incline Curl (Dumbbell)
2
5-8 reps
RPE 10
10
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Paused)1 Set
1 Set
1 Set
10-10 Reps
8-8 Reps
6-6 Reps
68%
75%
78%
2
Squat (Smith Machine)3 Sets
6 Reps
80%
3
Stiff Leg Deadlift3 Sets
6 Reps
80%
4
Incline Bench Press (Dumbbell)1 Set
2 Sets
8-10 Reps
6-8 Reps
@10
@10
5
Single Leg Press1 Set
6-8 Reps
@10
6A
Seated Hamstring Curl2 Sets
8-12 Reps
@10
6B
Sissy Squat2 Sets
AMRAP
@10
7A
Calf Raise (Leg Press)2 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)2 Sets
7-10 Reps
@10
8
Cable Crossover1 Set
6-12 Reps
@10
9
Deficit Push Up1 Set
5-12 Reps
@10
Day 3
1
Larsen Press (Barbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
68%
75%
78%
2
Squat (Smith Machine)3 Sets
8 Reps
80%
3
Stiff Leg Deadlift3 Sets
6 Reps
80%
4
Incline Bench Press (Dumbbell)1 Set
2 Sets
8-10 Reps
6-8 Reps
@10
@10
5
Single Leg Press1 Set
6-8 Reps
@10
6A
Seated Hamstring Curl2 Sets
8-12 Reps
@10
6B
Sissy Squat2 Sets
AMRAP
@10
7A
Calf Raise (Leg Press)2 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)2 Sets
7-10 Reps
@10
8
Cable Crossover1 Set
6-12 Reps
@10
9
Deficit Push Up1 Set
5-12 Reps
@10
Day 2
1
Pull-Up (Weighted)5 Sets
3-5 Reps
90%
2
Wall Assisted Handstand Pushup2 Sets
2 Sets
1 Set
1-6 Reps
1-6 Reps
1-6 Reps
@7-8
@7-9
@7-10
3A
Standing Pullover (Cable)3 Sets
5-10 Reps
@10
3B
Lat Pulldown (Close Grip)3 Sets
AMRAP
@10
4
Seated Wide-Grip Row (Cable)4 Sets
5-10 Reps
@10
5A
V-Handle Tricep Pushdown (Cable)3 Sets
5-10 Reps
@10
5B
One Arm Lateral Raise (Cable)3 Sets
5-10 Reps
@10
6
Preacher Curl (Dumbbell)3 Sets
6-8 Reps
@10
7A
Overhead Tricep Extension (Cable)3 Sets
7-12 Reps
@10
7B
Lateral Raise (Dumbbell)3 Sets
6-10 Reps
@10
8A
Rear Delt Fly (Machine)3 Sets
5-10 Reps
@10
8B
Incline Curl (Dumbbell)3 Sets
5-8 Reps
@10
Day 4
1
Pull-Up (Weighted)5 Sets
3-5 Reps
90%
2
Wall Assisted Handstand Pushup2 Sets
2 Sets
1 Set
1-6 Reps
1-6 Reps
1-6 Reps
@7-8
@7-9
@7-10
3A
Standing Pullover (Cable)3 Sets
5-10 Reps
@10
3B
Lat Pulldown (Close Grip)3 Sets
AMRAP
@10
4
Seated Wide-Grip Row (Cable)3 Sets
5-10 Reps
@10
5
Seated Row (Cable)3 Sets
6-10 Reps
@10
6A
Rear Delt Fly (Machine)2 Sets
5-10 Reps
@10
6B
V-Handle Tricep Pushdown (Cable)2 Sets
5-10 Reps
@10
7A
Rear Delt Fly (Machine)2 Sets
5-10 Reps
@10
7B
Overhead Tricep Extension (Cable)2 Sets
7-12 Reps
@10
8
Preacher Curl (Dumbbell)2 Sets
6-8 Reps
@10
9A
Y Raise2 Sets
8-12 Reps
@10
9B
Incline Curl (Dumbbell)2 Sets
5-8 Reps
@10
10
Pull-Up (Bodyweight)1 Set
AMRAP
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Adam M.Age 18, Man
6 months ago
3 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
No modifications
I made the program so it’s no surprise I think it’s the best, trust me check it out, it puts serious numbers on your lifts esp if you’re a beginner, I ran this on my cut losing weight and my numbers still went up, also it aids my journey with the hspu and getting my bench up(high 200s rn), I made it 4 days bc I have college.