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Full body Powerbuilding- 5 days/week

by Aswin Pradeep
19 athletes joined

Program Description

A full body power building program for Novice and Intermediate lifters with 80% for volume coming from hypertrophy driven exercises and rest 20% coming from singles, doubles and triples. 6 Week multi linear periodization block with 3 week microcycles is designed to carry forward till late intermediate level strength with minimal changes.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 23, 2024 05:06
  • Last Edited
    Dec 01, 2024 11:51
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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
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3+ reps
90%
1B
Squat (Barbell)
4
3 reps
80%
2
Upright Row (Barbell)
6
6 reps
75%
3
Good Morning
2
12+ reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
12+ reps
RPE 10
5
Leg Extension
2
20+ reps
RPE 10
6
Standing Calf Raise
2
20+ reps
RPE 10
7
Hip Abductor (Machine)
2
20+ reps
RPE 10
8
Abs Crunch (Machine)
2
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2+ reps
92.5%
1B
Squat (Barbell)
5
2 reps
82.5%
2
Upright Row (Barbell)
6
5 reps
80%
3
Good Morning
2
10+ reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10+ reps
RPE 10
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 8
8
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1+ reps
95%
1B
Squat (Barbell)
9
1 reps
85%
2
Upright Row (Barbell)
6
4 reps
85%
3
Good Morning
3
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
5
Leg Extension
3
16 reps
RPE 8
6
Standing Calf Raise
3
16 reps
RPE 8
7
Hip Abductor (Machine)
3
16 reps
RPE 8
8
Abs Crunch (Machine)
3
16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
1
3+ reps
90%
1B
Upright Row (Barbell)
4
3 reps
80%
2
Squat (Barbell)
6
6 reps
75%
3
Good Morning
4
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
5
Wrist Curls
3
17 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
3
17 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
17 reps
RPE 8
8
Face Pull
3
17 reps
RPE 8
9
Wood Chop
3
17 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
1
2+ reps
92.5%
1B
Upright Row (Barbell)
5
2 reps
82.5%
2
Squat (Barbell)
6
5 reps
80%
3
Good Morning
5
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
5
8 reps
RPE 8
5
Wrist Curls
3
18 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
3
18 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
18 reps
RPE 8
8
Face Pull
3
18 reps
RPE 8
9
Wood Chop
3
18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
1
1+ reps
95%
1B
Upright Row (Barbell)
9
1 reps
85%
2
Squat (Barbell)
6
4 reps
85%
3
Good Morning
5
10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
5
10 reps
RPE 8
5
Wrist Curls
3
19 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
3
19 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
19 reps
RPE 8
8
Face Pull
3
19 reps
RPE 8
9
Wood Chop
3
19 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
3+ reps
90%
1B
Overhead Press (Barbell)
4
3 reps
80%
2
Sumo Deadlift (Barbell)
6
6 reps
75%
3
Chest Fly (Machine)
2
12+ reps
RPE 10
4
Wide Grip Lat Pulldown
2
12+ reps
RPE 10
5
Wrist Curls
2
20+ reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
2
20+ reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
20+ reps
RPE 10
8
Face Pull
2
20+ reps
RPE 10
9
Wood Chop
2
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2+ reps
92.5%
1B
Overhead Press (Barbell)
5
2 reps
82.5%
2
Sumo Deadlift (Barbell)
6
5 reps
80%
3
Chest Fly (Machine)
2
10+ reps
RPE 10
4
Wide Grip Lat Pulldown
2
10+ reps
RPE 10
5
Wrist Curls
3
15 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
8
Face Pull
3
15 reps
RPE 8
9
Wood Chop
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1+ reps
95%
1B
Overhead Press (Barbell)
9
1 reps
85%
2
Sumo Deadlift (Barbell)
6
4 reps
85%
3
Chest Fly (Machine)
3
8 reps
RPE 8
4
Wide Grip Lat Pulldown
3
8 reps
RPE 8
5
Wrist Curls
3
16 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
3
16 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
16 reps
RPE 8
8
Face Pull
3
16 reps
RPE 8
9
Wood Chop
3
16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
1
3+ reps
90%
1B
Sumo Deadlift (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
6
6 reps
75%
3
Chest Fly (Machine)
4
8 reps
RPE 8
4
Wide Grip Lat Pulldown
4
8 reps
RPE 8
5
Leg Curl
3
17 reps
RPE 8
6
Standing Calf Raise
3
17 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
17 reps
RPE 8
8
Abs Crunch (Machine)
3
17 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
1
2+ reps
92.5%
1B
Sumo Deadlift (Barbell)
5
2 reps
82.5%
2
Overhead Press (Barbell)
6
5 reps
80%
3
Chest Fly (Machine)
5
8 reps
RPE 8
4
Wide Grip Lat Pulldown
5
8 reps
RPE 8
5
Leg Curl
3
18 reps
RPE 8
6
Standing Calf Raise
3
18 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
18 reps
RPE 8
8
Abs Crunch (Machine)
3
18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
1
1+ reps
95%
1B
Sumo Deadlift (Barbell)
9
1 reps
85%
2
Overhead Press (Barbell)
6
4 reps
85%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Wide Grip Lat Pulldown
5
10 reps
RPE 8
5
Leg Curl
3
19 reps
RPE 8
6
Standing Calf Raise
3
19 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
19 reps
RPE 8
8
Abs Crunch (Machine)
3
19 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
3+ reps
90%
1B
Deadlift (Barbell)
2
3 reps
80%
2
Incline Bench Press (Dumbbell)
6
6 reps
75%
3
Pull-Up (Assisted)
6
6 reps
85%
4
Lat Pulldown (Close Grip)
2
12+ reps
RPE 10
5
Reverse Lunge (Dumbbell)
2
12+ reps
RPE 10
6
Leg Curl
2
20+ reps
RPE 10
7
Standing Calf Raise
2
20+ reps
RPE 10
8
Bicep Curl (Dumbbell)
2
20+ reps
RPE 10
9
Abs Crunch (Machine)
2
20+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2+ reps
92.5%
1B
Deadlift (Barbell)
2
2 reps
82.5%
2
Incline Bench Press (Dumbbell)
6
5 reps
80%
3
Pull-Up (Assisted)
6
5 reps
80%
4
Lat Pulldown (Close Grip)
2
10+ reps
RPE 10
5
Reverse Lunge (Dumbbell)
2
10+ reps
RPE 10
6
Leg Curl
3
15 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
9
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1+ reps
95%
1B
Deadlift (Barbell)
9
1 reps
85%
2
Incline Bench Press (Dumbbell)
6
4 reps
85%
3
Pull-Up (Assisted)
6
4 reps
75%
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
6
Leg Curl
3
16 reps
RPE 8
7
Standing Calf Raise
3
16 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
16 reps
RPE 8
9
Abs Crunch (Machine)
3
16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
3+ reps
90%
1B
Incline Bench Press (Dumbbell)
4
3 reps
80%
2A
Pull-Up (Assisted)
1
3+ reps
95%
2B
Pull-Up (Assisted)
4
3 reps
85%
3
Deadlift (Barbell)
3
6 reps
75%
4
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
5
Reverse Lunge (Dumbbell)
4
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
17 reps
RPE 8
7
Wrist Curls
3
17 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
17 reps
RPE 8
9
Tricep Pushdown (Cable)
3
17 reps
RPE 8
10
Wood Chop
3
17 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
2+ reps
92.5%
1B
Incline Bench Press (Dumbbell)
5
2 reps
82.5%
2A
Pull-Up (Assisted)
1
2+ reps
82.5%
2B
Pull-Up (Assisted)
5
2 reps
92.5%
3
Deadlift (Barbell)
3
5 reps
80%
4
Lat Pulldown (Close Grip)
5
8 reps
RPE 8
5
Reverse Lunge (Dumbbell)
5
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
18 reps
RPE 8
7
Wrist Curls
3
18 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
18 reps
RPE 8
9
Tricep Pushdown (Cable)
3
18 reps
RPE 8
10
Wood Chop
3
18 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1+ reps
95%
1B
Incline Bench Press (Dumbbell)
9
1 reps
85%
2A
Pull-Up (Assisted)
1
1+ reps
80%
2B
Pull-Up (Assisted)
9
1 reps
90%
3
Deadlift (Barbell)
3
4 reps
85%
4
Lat Pulldown (Close Grip)
5
10 reps
RPE 8
5
Reverse Lunge (Dumbbell)
5
10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
19 reps
RPE 8
7
Wrist Curls
3
19 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
19 reps
RPE 8
9
Tricep Pushdown (Cable)
3
19 reps
RPE 8
10
Wood Chop
3
19 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
3+ reps
90%
1B
Bench Press (Barbell)
4
3 reps
80%
2
Bent Over Row (Barbell)
6
6 reps
75%
3
Cossack Squat
2
12+ reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
12+ reps
RPE 10
5
Rear Delt Fly (Machine)
2
20+ reps
RPE 10
6
Wrist Curls
2
20+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
20+ reps
RPE 10
8
Tricep Pushdown (Cable)
2
20+ reps
RPE 10
9
Wood Chop
2
20+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2+ reps
92.5%
1B
Bench Press (Barbell)
5
2 reps
82.5%
2
Bent Over Row (Barbell)
6
5 reps
80%
3
Cossack Squat
2
10+ reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
10+ reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Wrist Curls
3
15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 8
9
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1+ reps
95%
1B
Bench Press (Barbell)
9
1 reps
85%
2
Bent Over Row (Barbell)
6
4 reps
85%
3
Cossack Squat
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
5
Rear Delt Fly (Machine)
3
16 reps
RPE 8
6
Wrist Curls
3
16 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
3
16 reps
RPE 8
8
Tricep Pushdown (Cable)
3
16 reps
RPE 8
9
Wood Chop
3
16 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
1
3+ reps
90%
1B
Bent Over Row (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
6
6 reps
75%
3
Cossack Squat
4
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
8 reps
RPE 8
5
Hammer Curl
3
17 reps
RPE 8
6
Chin-Up (Assisted)
3
17 reps
RPE 8
7
Hip Abductor (Machine)
3
17 reps
RPE 8
8
Hip Adductor (Machine)
3
17 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
1
2+ reps
92.5%
1B
Bent Over Row (Barbell)
5
2 reps
82.5%
2
Bench Press (Barbell)
6
5 reps
80%
3
Cossack Squat
5
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
5
8 reps
RPE 8
5
Hammer Curl
3
18 reps
RPE 8
6
Chin-Up (Assisted)
3
18 reps
RPE 8
7
Hip Abductor (Machine)
3
18 reps
RPE 8
8
Hip Adductor (Machine)
3
18 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
1
1+ reps
95%
1B
Bent Over Row (Barbell)
9
1 reps
85%
2
Bench Press (Barbell)
6
4 reps
85%
3
Cossack Squat
5
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
5
10 reps
RPE 8
5
Hammer Curl
3
19 reps
RPE 8
6
Chin-Up (Assisted)
3
19 reps
RPE 8
7
Hip Abductor (Machine)
3
19 reps
RPE 8
8
Hip Adductor (Machine)
3
19 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
1
3+ reps
90%
1B
Pendlay Row
4
3 reps
80%
2
Front Squat (Barbell)
6
6 reps
75%
3
One Arm Lateral Raise (Cable)
2
12+ reps
RPE 10
4
Romanian Deadlift (Barbell)
2
12+ reps
RPE 10
5
Hammer Curl
2
20+ reps
RPE 10
6
Chin-Up (Assisted)
2
20+ reps
RPE 10
7
Hip Adductor (Machine)
2
20+ reps
RPE 10
8
Hip Abductor (Machine)
2
20+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
1
2+ reps
92.5%
1B
Pendlay Row
5
2 reps
82.5%
2
Front Squat (Barbell)
6
5 reps
80%
3
One Arm Lateral Raise (Cable)
2
10+ reps
RPE 10
4
Romanian Deadlift (Barbell)
2
10+ reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 8
6
Chin-Up (Assisted)
3
15 reps
RPE 8
7
Hip Adductor (Machine)
3
15 reps
RPE 8
8
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
1
1+ reps
95%
1B
Pendlay Row
9
1 reps
85%
2
Front Squat (Barbell)
6
4 reps
85%
3
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hammer Curl
3
16 reps
RPE 8
6
Chin-Up (Assisted)
3
16 reps
RPE 8
7
Hip Abductor (Machine)
3
16 reps
RPE 8
8
Hip Adductor (Machine)
3
16 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
3+ reps
90%
1B
Front Squat (Barbell)
4
3 reps
80%
2
Pendlay Row
6
6 reps
75%
3
One Arm Lateral Raise (Cable)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Extension
3
17 reps
RPE 8
6
Standing Calf Raise
3
17 reps
RPE 8
7
Hip Abductor (Machine)
3
17 reps
RPE 8
8
Abs Crunch (Machine)
3
17 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2+ reps
92.5%
1B
Front Squat (Barbell)
5
2 reps
82.5%
2
Pendlay Row
6
5 reps
80%
3
One Arm Lateral Raise (Cable)
5
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
5
Leg Extension
3
18 reps
RPE 8
6
Standing Calf Raise
3
18 reps
RPE 8
7
Hip Abductor (Machine)
3
18 reps
RPE 8
8
Abs Crunch (Machine)
3
18 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1+ reps
95%
1B
Front Squat (Barbell)
9
1 reps
85%
2
Pendlay Row
6
4 reps
85%
3
One Arm Lateral Raise (Cable)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
5
Leg Extension
3
19 reps
RPE 8
6
Standing Calf Raise
3
19 reps
RPE 8
7
Hip Abductor (Machine)
3
19 reps
RPE 8
8
Abs Crunch (Machine)
3
19 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1A
Squat (Barbell)
1 Set
3+ Reps
90%
1B
Squat (Barbell)
4 Sets
3 Reps
80%
2
Upright Row (Barbell)
6 Sets
6 Reps
75%
3
Good Morning
2 Sets
12+ Reps
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
12+ Reps
@10
5
Leg Extension
2 Sets
20+ Reps
@10
6
Standing Calf Raise
2 Sets
20+ Reps
@10
7
Hip Abductor (Machine)
2 Sets
20+ Reps
@10
8
Abs Crunch (Machine)
2 Sets
20+ Reps
@10
Day 2
1A
Overhead Press (Barbell)
1 Set
3+ Reps
90%
1B
Overhead Press (Barbell)
4 Sets
3 Reps
80%
2
Sumo Deadlift (Barbell)
6 Sets
6 Reps
75%
3
Chest Fly (Machine)
2 Sets
12+ Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
12+ Reps
@10
5
Wrist Curls
2 Sets
20+ Reps
@10
6
Reverse Wrist Curl (Dumbbell)
2 Sets
20+ Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
20+ Reps
@10
8
Face Pull
2 Sets
20+ Reps
@10
9
Wood Chop
2 Sets
20+ Reps
@10
Day 3
1A
Deadlift (Barbell)
1 Set
3+ Reps
90%
1B
Deadlift (Barbell)
2 Sets
3 Reps
80%
2
Incline Bench Press (Dumbbell)
6 Sets
6 Reps
75%
3
Pull-Up (Assisted)
6 Sets
6 Reps
85%
4
Lat Pulldown (Close Grip)
2 Sets
12+ Reps
@10
5
Reverse Lunge (Dumbbell)
2 Sets
12+ Reps
@10
6
Leg Curl
2 Sets
20+ Reps
@10
7
Standing Calf Raise
2 Sets
20+ Reps
@10
8
Bicep Curl (Dumbbell)
2 Sets
20+ Reps
@10
9
Abs Crunch (Machine)
2 Sets
20+ Reps
@10
Day 4
1A
Bench Press (Barbell)
1 Set
3+ Reps
90%
1B
Bench Press (Barbell)
4 Sets
3 Reps
80%
2
Bent Over Row (Barbell)
6 Sets
6 Reps
75%
3
Cossack Squat
2 Sets
12+ Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
12+ Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
20+ Reps
@10
6
Wrist Curls
2 Sets
20+ Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
20+ Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
20+ Reps
@10
9
Wood Chop
2 Sets
20+ Reps
@10
Day 5
1A
Pendlay Row
1 Set
3+ Reps
90%
1B
Pendlay Row
4 Sets
3 Reps
80%
2
Front Squat (Barbell)
6 Sets
6 Reps
75%
3
One Arm Lateral Raise (Cable)
2 Sets
12+ Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
12+ Reps
@10
5
Hammer Curl
2 Sets
20+ Reps
@10
6
Chin-Up (Assisted)
2 Sets
20+ Reps
@10
7
Hip Adductor (Machine)
2 Sets
20+ Reps
@10
8
Hip Abductor (Machine)
2 Sets
20+ Reps
@10