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The Mutant

by Rheumachi
31 athletes joined
5.0
(1 rating)

Program Description

Building Size and Strength via personally tested methods. Taking inspiration from BBB, Smolov, and Raider, I've designed a program that fits my favorite accessories and parts of the lift into a program with zero junk volume and a high rate of return on all core lifts with accessories to boot. Swapping for variations of SBD and your accessories is fine, just make sure you're attempting to add 5-10lbs per week on your main lifts.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 03, 2024 03:43
  • Last Edited
    Jul 23, 2024 12:50
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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)
1
1
1
6 reps
6 reps
6 reps
65%
75%
80%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
65%
75%
80%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
65%
75%
80%
2
Squat (Barbell)
4
10 reps
50%
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
65%
75%
80%
2
Squat (Barbell)
4
10 reps
50%
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
65%
75%
80%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
65%
75%
80%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
65%
75%
80%
2
Deadlift (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
65%
75%
80%
2
Deadlift (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
75%
80%
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
20-30 Reps
-
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
7
Push Up
1 Set
15-20 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
75%
80%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Abs Crunch (Weighted)
3 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
75%
80%
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Face Pull
2 Sets
15-20 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
8
Push Up
2 Sets
15-20 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
75%
80%
2
Squat (Barbell)
4 Sets
10 Reps
50%
3
Seated Row (Cable)
5 Sets
10 Reps
-
4
Leg Press (45 Degrees)
3 Sets
10-15 Reps
-
5
Hip Thrust (Barbell)
3 Sets
10 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
-