logo
BoostcampPNG

Strength Program

by Jay

Program Description

Be awesome and strong

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 02, 2024 01:12
  • Last Edited
    Dec 09, 2024 07:34
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
70%
3
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Hammer Curl
3
9 reps
RPE 10
6
Bicep Curl (Machine)
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
7 reps
70%
3
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Hammer Curl
3
10 reps
RPE 10
6
Bicep Curl (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
70%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Hammer Curl
3
11 reps
RPE 10
6
Bicep Curl (Machine)
3
11 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
75%
3
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Hammer Curl
3
9 reps
RPE 10
6
Bicep Curl (Machine)
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
7 reps
75%
3
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Hammer Curl
3
10 reps
RPE 10
6
Bicep Curl (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
75%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Hammer Curl
3
11 reps
RPE 10
6
Bicep Curl (Machine)
3
11 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
80%
3
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Hammer Curl
3
9 reps
RPE 10
6
Bicep Curl (Machine)
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
7 reps
80%
3
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Hammer Curl
3
10 reps
RPE 10
6
Bicep Curl (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
80%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Hammer Curl
3
11 reps
RPE 10
6
Bicep Curl (Machine)
3
11 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Tempo Squat (Barbell)
2
2 reps
60%
3
Leg Curl
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Tempo Squat (Barbell)
2
3 reps
60%
3
Leg Curl
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Leg Extension
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Tempo Squat (Barbell)
2
4 reps
60%
3
Leg Curl
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Tempo Squat (Barbell)
2
2 reps
65%
3
Leg Curl
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Tempo Squat (Barbell)
2
3 reps
65%
3
Leg Curl
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Leg Extension
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Tempo Squat (Barbell)
2
4 reps
65%
3
Leg Curl
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Tempo Squat (Barbell)
2
2 reps
70%
3
Leg Curl
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Tempo Squat (Barbell)
2
3 reps
70%
3
Leg Curl
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Leg Extension
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Tempo Squat (Barbell)
2
4 reps
70%
3
Leg Curl
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
80%
3
Deadlift (Paused)
2
2 reps
70%
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
High Row
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
80%
3
Deadlift (Paused)
2
3 reps
70%
4
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
5
High Row
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
80%
3
Deadlift (Paused)
2
4 reps
70%
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
5
High Row
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
85%
3
Deadlift (Paused)
2
2 reps
75%
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
High Row
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
85%
3
Deadlift (Paused)
2
3 reps
75%
4
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
5
High Row
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
85%
3
Deadlift (Paused)
2
4 reps
75%
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
5
High Row
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
90%
3
Deadlift (Paused)
2
2 reps
80%
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
High Row
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
90%
3
Deadlift (Paused)
2
3 reps
80%
4
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
5
High Row
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
90%
3
Deadlift (Paused)
2
4 reps
80%
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
5
High Row
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
80%
2
Bench Press (Close Grip)
3
4 reps
75%
3
Seated Shoulder Press (Dumbbell)
1
2
7 reps
7 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
9 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
80%
2
Bench Press (Close Grip)
3
5 reps
75%
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
10 reps
RPE 10
7
Hammer Curl
3
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
80%
2
Bench Press (Close Grip)
3
6 reps
75%
3
Seated Shoulder Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
11 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
85%
2
Bench Press (Close Grip)
3
4 reps
80%
3
Seated Shoulder Press (Dumbbell)
1
2
7 reps
7 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
9 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
85%
2
Bench Press (Close Grip)
3
5 reps
80%
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
10 reps
RPE 10
7
Hammer Curl
3
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
11 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
90%
2
Bench Press (Close Grip)
3
4 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
2
7 reps
7 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
9 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
90%
2
Bench Press (Close Grip)
3
5 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
10 reps
RPE 10
7
Hammer Curl
3
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
90%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
11 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
5 reps
65%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
6 reps
65%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
4
Leg Extension
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
7 reps
65%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
5 reps
70%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
6 reps
70%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
4
Leg Extension
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
7 reps
70%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
6 reps
75%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
4
Leg Extension
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
7 reps
75%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@7
2
Bench Press (Barbell)
3 Sets
6 Reps
70%
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
4
Chest Fly (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
5
Hammer Curl
3 Sets
9 Reps
@10
6
Bicep Curl (Machine)
3 Sets
9 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
70%
2
Tempo Squat (Barbell)
2 Sets
2 Reps
60%
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
4
Leg Extension
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@8
2
Deadlift (Barbell)
3 Sets
3 Reps
80%
3
Deadlift (Paused)
2 Sets
2 Reps
70%
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
5
High Row
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
6
Tricep Pushdown (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
Day 4
1
Bench Press (Paused)
3 Sets
4 Reps
80%
2
Bench Press (Close Grip)
3 Sets
4 Reps
75%
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
7 Reps
7 Reps
@10
@8
4
Bicep Curl (Machine)
3 Sets
8 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
6
Lateral Raise (Machine)
3 Sets
9 Reps
@10
7
Hammer Curl
3 Sets
8 Reps
@10
Day 5
1
Squat (Low Bar)
1 Set
1 Reps
@8
2
Squat (Barbell)
3 Sets
5 Reps
65%
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@8
4
Leg Extension
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
5
Pullover (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8