logo
BoostcampPNG

Sooner Strength

by Greg C.
5 athletes joined

Program Description

To make you Oklahoma strong. A blend of power and hypertrophy.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 28, 2024 05:05
  • Last Edited
    May 08, 2024 02:32
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
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
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
3 Sets
10 Reps
@8
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
3 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 4
1
Leg Press
5 Sets
3 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Overhead Press (Barbell)
5 Sets
3 Reps
@9
6
Lat Pulldown
3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)
5 Sets
3 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Machine)
3 Sets
12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8