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Cutting Powerbuilder

by David T.
2 athletes joined

Program Description

Improve deficiencies while cutting

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 12, 2025 12:36
  • Last Edited
    Feb 12, 2025 06:51
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Rear Delt Row
3
1
12 reps
12 reps
RPE 8
RPE 10
2A
Shrug (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 9
2B
Lu Raise
4
12 reps
RPE 8
3A
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3B
Lateral Raise (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 10
4A
Bicep Curl (EZ Bar)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4B
Upright Row (Barbell)
4
10 reps
RPE 8
5
Abs Crunch (Machine)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Rear Delt Row
3
1
12 reps
12 reps
RPE 8
RPE 10
2A
Shrug (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 9
2B
Lu Raise
4
12 reps
RPE 8
3A
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3B
Lateral Raise (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 10
4A
Bicep Curl (EZ Bar)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4B
Upright Row (Barbell)
4
10 reps
RPE 8
5
Abs Crunch (Machine)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Rear Delt Row
3
1
12 reps
12 reps
RPE 8
RPE 10
2A
Shrug (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 9
2B
Lu Raise
4
12 reps
RPE 8
3A
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3B
Lateral Raise (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 10
4A
Bicep Curl (EZ Bar)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4B
Upright Row (Barbell)
4
10 reps
RPE 8
5
Abs Crunch (Machine)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Rear Delt Row
3
1
12 reps
12 reps
RPE 8
RPE 10
2A
Shrug (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 9
2B
Lu Raise
4
12 reps
RPE 8
3A
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3B
Lateral Raise (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 10
4A
Bicep Curl (EZ Bar)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4B
Upright Row (Barbell)
4
10 reps
RPE 8
5
Abs Crunch (Machine)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Plate Loaded)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Rear Delt Row
3
1
12 reps
12 reps
RPE 8
RPE 10
2A
Shrug (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 9
2B
Lu Raise
4
12 reps
RPE 8
3A
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3B
Lateral Raise (Dumbbell)
1
1
1
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 10
4A
Bicep Curl (EZ Bar)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4B
Upright Row (Barbell)
4
10 reps
RPE 8
5
Abs Crunch (Machine)
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Standing Calf Raise
4
20 reps
RPE 7
2
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3B
Shrug (Dumbbell)
3
20 reps
RPE 8
4
Leg Extension
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Decline Crunch (Weighted)
4
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Standing Calf Raise
4
20 reps
RPE 7
2
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3B
Shrug (Dumbbell)
3
20 reps
RPE 8
4
Leg Extension
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Decline Crunch (Weighted)
4
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Standing Calf Raise
4
20 reps
RPE 7
2
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3B
Shrug (Dumbbell)
3
20 reps
RPE 8
4
Leg Extension
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Decline Crunch (Weighted)
4
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Standing Calf Raise
4
20 reps
RPE 7
2
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3B
Shrug (Dumbbell)
3
20 reps
RPE 8
4
Leg Extension
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Decline Crunch (Weighted)
4
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Standing Calf Raise
4
20 reps
RPE 7
2
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
3B
Shrug (Dumbbell)
3
20 reps
RPE 8
4
Leg Extension
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Decline Crunch (Weighted)
4
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Power Shrug
3
1
10 reps
12 reps
RPE 8.5
RPE 9.5
2
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Pullover (Dumbbell)
3
12 reps
RPE 8.5
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
4
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Power Shrug
3
1
10 reps
12 reps
RPE 8.5
RPE 9.5
2
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Pullover (Dumbbell)
3
12 reps
RPE 8.5
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
4
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Power Shrug
3
1
10 reps
12 reps
RPE 8.5
RPE 9.5
2
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Pullover (Dumbbell)
3
12 reps
RPE 8.5
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
4
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Power Shrug
3
1
10 reps
12 reps
RPE 8.5
RPE 9.5
2
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Pullover (Dumbbell)
3
12 reps
RPE 8.5
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
4
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Power Shrug
3
1
10 reps
12 reps
RPE 8.5
RPE 9.5
2
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Pullover (Dumbbell)
3
12 reps
RPE 8.5
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Abs Crunch (Machine)
4
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2A
Dip (Weighted)
1
2
10 reps
10 reps
RPE 8
RPE 9
2B
Chin-Up (Weighted)
3
6 reps
RPE 8.5
3A
Chest Fly (Machine)
3
12 reps
RPE 8.5
3B
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
-
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Bicep Curl (Machine)
3
12 reps
RPE 8.5
7
Decline Crunch (Weighted)
4
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2A
Dip (Weighted)
1
2
10 reps
10 reps
RPE 8
RPE 9
2B
Chin-Up (Weighted)
3
6 reps
RPE 8.5
3A
Chest Fly (Machine)
3
12 reps
RPE 8.5
3B
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
-
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Bicep Curl (Machine)
3
12 reps
RPE 8.5
7
Decline Crunch (Weighted)
4
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2A
Dip (Weighted)
1
2
10 reps
10 reps
RPE 8
RPE 9
2B
Chin-Up (Weighted)
3
6 reps
RPE 8.5
3A
Chest Fly (Machine)
3
12 reps
RPE 8.5
3B
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
-
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Bicep Curl (Machine)
3
12 reps
RPE 8.5
7
Decline Crunch (Weighted)
4
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2A
Dip (Weighted)
1
2
10 reps
10 reps
RPE 8
RPE 9
2B
Chin-Up (Weighted)
3
6 reps
RPE 8.5
3A
Chest Fly (Machine)
3
12 reps
RPE 8.5
3B
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
-
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Bicep Curl (Machine)
3
12 reps
RPE 8.5
7
Decline Crunch (Weighted)
4
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2A
Dip (Weighted)
1
2
10 reps
10 reps
RPE 8
RPE 9
2B
Chin-Up (Weighted)
3
6 reps
RPE 8.5
3A
Chest Fly (Machine)
3
12 reps
RPE 8.5
3B
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
-
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Bicep Curl (Machine)
3
12 reps
RPE 8.5
7
Decline Crunch (Weighted)
4
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
1B
Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Seated Hamstring Curl
2
1
1
12 reps
12 reps
1 reps
RPE 8.5
RPE 9.5
RPE 10
3
Single Leg Hip Thrust
3
6 reps
RPE 7
4
Back Extension
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
6
Abs Crunch (Machine)
4
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
1B
Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Seated Hamstring Curl
2
1
1
12 reps
12 reps
1 reps
RPE 8.5
RPE 9.5
RPE 10
3
Single Leg Hip Thrust
3
6 reps
RPE 7
4
Back Extension
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
6
Abs Crunch (Machine)
4
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
1B
Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Seated Hamstring Curl
2
1
1
12 reps
12 reps
1 reps
RPE 8.5
RPE 9.5
RPE 10
3
Single Leg Hip Thrust
3
6 reps
RPE 7
4
Back Extension
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
6
Abs Crunch (Machine)
4
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
1B
Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Seated Hamstring Curl
2
1
1
12 reps
12 reps
1 reps
RPE 8.5
RPE 9.5
RPE 10
3
Single Leg Hip Thrust
3
6 reps
RPE 7
4
Back Extension
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
6
Abs Crunch (Machine)
4
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
1B
Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Seated Hamstring Curl
2
1
1
12 reps
12 reps
1 reps
RPE 8.5
RPE 9.5
RPE 10
3
Single Leg Hip Thrust
3
6 reps
RPE 7
4
Back Extension
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
6
Abs Crunch (Machine)
4
20 reps
RPE 9.5
Week 1
1 / 5 Weeks
Day 1
1A
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
1B
Rear Delt Row
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
2A
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@8.5
@8.5
@8.5
@9
2B
Lu Raise
4 Sets
12 Reps
@8
3A
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
20 Reps
@8
@8
@10
4A
Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
4B
Upright Row (Barbell)
4 Sets
10 Reps
@8
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@8
@8.5
@9
@10
Day 2
1A
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
@9.5
1B
Standing Calf Raise
4 Sets
20 Reps
@7
2
Single Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
3A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
3B
Shrug (Dumbbell)
3 Sets
20 Reps
@8
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@10
5
Decline Crunch (Weighted)
4 Sets
15 Reps
@9.5
Day 3
1A
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
1B
Power Shrug
3 Sets
1 Set
10 Reps
12 Reps
@8.5
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
3
Pullover (Dumbbell)
3 Sets
12 Reps
@8.5
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
5
Abs Crunch (Machine)
4 Sets
20 Reps
@9.5
Day 4
1A
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9
@9
@9
2A
Dip (Weighted)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
2B
Chin-Up (Weighted)
3 Sets
6 Reps
@8.5
3A
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
3B
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
4
Overhead Tricep Extension (Cable)
3 Sets
-
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
6
Bicep Curl (Machine)
3 Sets
12 Reps
@8.5
7
Decline Crunch (Weighted)
4 Sets
15 Reps
@9.5
Day 5
1A
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8.5
@8.5
@8.5
1B
Deadlift (Barbell)
1 Set
3 Reps
@9.5
2
Seated Hamstring Curl
2 Sets
1 Set
1 Set
12 Reps
12 Reps
1 Reps
@8.5
@9.5
@10
3
Single Leg Hip Thrust
3 Sets
6 Reps
@7
4
Back Extension
3 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8.5
6
Abs Crunch (Machine)
4 Sets
20 Reps
@9.5