Program Description
A strongman plan good for bodybuilders and powerlifters who are getting tired of their normal program
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedFeb 11, 2024 01:03
- Last EditedSep 03, 2024 05:42
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
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Push Press (Barbell)3 Sets
3 Reps
@8
2
Overhead Press (Barbell)1 Set
AMRAP
@9.5
3
Chin-Up (Weighted)4 Sets
6 Reps
@8
4
One Arm Bent Over Row2 Sets
15 Reps
@8
5
Floor Press (Barbell)3 Sets
6 Reps
@8
6
T-Bar Row3 Sets
6 Reps
@8
7
Viking Press3 Sets
8 Reps
@8
8
One Arm Bent Over Row2 Sets
12 Reps
@7
Day 2
1
Rack Pull (Barbell)5 Sets
5 Reps
@8
2
Box Squat (Barbell)4 Sets
6 Reps
@8
3
Farmer's Walk (Weighted)5 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)3 Sets
8 Reps
@8
5
Goblet Squat3 Sets
10 Reps
@8
6
Reverse Hyperextension3 Sets
AMRAP
@7
Day 4
1
Deadlift (Barbell)3 Sets
5 Sets
3 Reps
5 Reps
85%
75%
2
Overhead Press (Dumbbell)3 Sets
5 Reps
@8
3
Zercher Squat (Barbell)3 Sets
6-8 Reps
@7
4
Farmer's Walk (Weighted)5 Sets
10 Reps
@8
5
Hack Squat3 Sets
15 Reps
@9
Day 3
1
Overhead Press (Barbell)5 Sets
3 Reps
85%
2
Overhead Press (Barbell)10 Sets
5 Reps
75%
3
Bent Over Row (Barbell)4 Sets
6 Reps
@8
4
Pin Press Bench (Barbell)3 Sets
8 Reps
@8
5
Farmer's Walk (Weighted)10 Sets
10 Reps
@8
6
Hammer Curl3 Sets
12 Reps
@8