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BoostcampPNG

4 plate bench program (cappa)

by Bodie S.
3 athletes joined

Program Description

Intermediate to advanced program building strength and size

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    180 minutes
  • Created
    Nov 24, 2024 08:37
  • Last Edited
    Feb 17, 2025 03:33
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
70%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Cable Crunch
3
10 reps
-
11
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
72%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Cable Crunch
3
10 reps
-
11
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Cable Crunch
3
10 reps
-
11
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Cable Crunch
3
10 reps
-
11
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
77%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Cable Crunch
3
10 reps
-
11
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Cable Crunch
3
10 reps
-
11
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Cable Crunch
3
10 reps
-
11
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Cable Crunch
3
10 reps
-
11
Ab Wheel
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
95%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Cable Crunch
3
10 reps
-
11
Ab Wheel
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
72%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
77%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
65%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Cable Crunch
3
10 reps
-
11
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
67%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Cable Crunch
3
10 reps
-
11
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Cable Crunch
3
10 reps
-
11
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
4 reps
70%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Cable Crunch
3
10 reps
-
11
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
4 reps
72%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Cable Crunch
3
10 reps
-
11
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
4 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Cable Crunch
3
10 reps
-
11
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
3 reps
77%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Cable Crunch
3
10 reps
-
11
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
3 reps
77%
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Cable Crunch
3
10 reps
-
11
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
9
Cable Crunch
3
10 reps
-
10
Ab Wheel
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Lat Pulldown (Neutral Grip)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Standing Pullover (Cable)
3
-
6
Face Pull
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Bayesian Curl
3
10 reps
-
9
Hammer Curl (Cable)
3
10 reps
-
10
Bicep Curl (Machine)
3
10 reps
-
11
Shrug (Barbell)
3
10 reps
-
12
Wrist Curls
3
10 reps
-
13
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
72%
2
Squat (Barbell)
6
3 reps
80%
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
75%
2
Squat (Barbell)
6
3 reps
82%
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
77%
2
Squat (Barbell)
6
3 reps
85%
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
77%
2
Squat (Barbell)
4
3 reps
RPE 9.5
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
80%
2
Squat (Barbell)
4
3 reps
RPE 9.5
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
3 reps
82%
2
Squat (Barbell)
4
3 reps
RPE 9.5
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
85%
2
Squat (Barbell)
5
1 reps
85%
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
2 reps
85%
2
Squat (Barbell)
5
1 reps
85%
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
100%
2
Squat (Barbell)
1
1 reps
100%
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
6 Reps
70%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Shoulder Press (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
6
Lateral Raise (Machine)
3 Sets
10 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
9
Tricep Kickback
3 Sets
10 Reps
-
10
Cable Crunch
3 Sets
10 Reps
-
11
Ab Wheel
3 Sets
AMRAP
-
Day 2
1
Barbell Row
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
4
Single Arm High Row (Cable)
3 Sets
10 Reps
-
5
Standing Pullover (Cable)
3 Sets
-
6
Face Pull
3 Sets
10 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
8
Bayesian Curl
3 Sets
10 Reps
-
9
Hammer Curl (Cable)
3 Sets
10 Reps
-
10
Bicep Curl (Machine)
3 Sets
10 Reps
-
11
Shrug (Barbell)
3 Sets
10 Reps
-
12
Wrist Curls
3 Sets
10 Reps
-
13
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Single Leg Press
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Seated Hamstring Curl
3 Sets
10 Reps
-
6
Hip Abductor (Machine)
3 Sets
10 Reps
-
7
Hip Adductor (Machine)
3 Sets
10 Reps
-
8
Seated Calf Raise
3 Sets
10 Reps
-
Day 4
1
Bench Press (Close Grip)
5 Sets
5 Reps
65%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Shoulder Press (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
6
Lateral Raise (Machine)
3 Sets
10 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
9
Tricep Kickback
3 Sets
10 Reps
-
10
Cable Crunch
3 Sets
10 Reps
-
11
Ab Wheel
3 Sets
AMRAP
-
Day 5
1
Barbell Row
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
4
Single Arm High Row (Cable)
3 Sets
10 Reps
-
5
Standing Pullover (Cable)
3 Sets
-
6
Face Pull
3 Sets
10 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
8
Bayesian Curl
3 Sets
10 Reps
-
9
Hammer Curl (Cable)
3 Sets
10 Reps
-
10
Bicep Curl (Machine)
3 Sets
10 Reps
-
11
Shrug (Barbell)
3 Sets
10 Reps
-
12
Wrist Curls
3 Sets
10 Reps
-
13
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
Day 6
1
Bench Press (Paused)
5 Sets
4 Reps
72%
2
Squat (Barbell)
6 Sets
3 Reps
80%
3
Single Leg Press
3 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Seated Hamstring Curl
3 Sets
10 Reps
-
7
Hip Abductor (Machine)
3 Sets
10 Reps
-
8
Hip Adductor (Machine)
3 Sets
10 Reps
-
9
Seated Calf Raise
3 Sets
10 Reps
-