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nSuns_Rebuild by KSI

by 석이니🙂
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Program Description

The purpose of this program is to build strength, hypertrophy, and muscular endurance in a single, balanced system. It integrates progressive overload, science-based intensity management, and varied rep ranges to stimulate multiple growth mechanisms. The routine is designed for intermediate to advanced lifters seeking performance and physique gains with long-term sustainability.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 06, 2025 03:06
  • Last Edited
    Jun 18, 2025 08:29

Summary

Revitalize your strength training with the nSuns_Rebuild program by KSI, a comprehensive 7-week journey designed for serious lifters. Committing to 5 days a week, you'll engage in a variety of compound and isolation exercises, focusing on building muscle and enhancing performance. Each session is meticulously structured to challenge your limits, featuring key movements like squats, deadlifts, and pull-ups, ensuring balanced development across all major muscle groups. Whether you're looking to rebuild strength or push past plateaus, this program equips you with the tools to achieve your goals effectively.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Leg Press (45 Degrees)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Leg Extension
4
15 reps
25%
4
Preacher Curl (Barbell)
1
100+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Leg Press (45 Degrees)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Leg Extension
4
15 reps
25%
4
Preacher Curl (Barbell)
1
100+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Leg Press (45 Degrees)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Leg Extension
4
15 reps
25%
4
Preacher Curl (Barbell)
1
100+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Leg Press (45 Degrees)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Leg Extension
4
15 reps
25%
4
Preacher Curl (Barbell)
1
100+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Leg Press (45 Degrees)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Leg Extension
4
15 reps
25%
4
Preacher Curl (Barbell)
1
100+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Leg Press (45 Degrees)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Leg Extension
4
15 reps
25%
4
Preacher Curl (Barbell)
1
100+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Leg Press (45 Degrees)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Leg Extension
4
15 reps
25%
4
Preacher Curl (Barbell)
1
100+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
95%
80%
75%
70%
65%
60%
50%
2
Single Arm Iso Row
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pull-Up (Bodyweight)
4
8-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
95%
80%
75%
70%
65%
60%
50%
2
Single Arm Iso Row
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pull-Up (Bodyweight)
4
8-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
95%
80%
75%
70%
65%
60%
50%
2
Single Arm Iso Row
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pull-Up (Bodyweight)
4
8-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
95%
80%
75%
70%
65%
60%
50%
2
Single Arm Iso Row
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pull-Up (Bodyweight)
4
8-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
95%
80%
75%
70%
65%
60%
50%
2
Single Arm Iso Row
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pull-Up (Bodyweight)
4
8-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
95%
80%
75%
70%
65%
60%
50%
2
Single Arm Iso Row
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pull-Up (Bodyweight)
4
8-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
95%
80%
75%
70%
65%
60%
50%
2
Single Arm Iso Row
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pull-Up (Bodyweight)
4
8-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pec Fly (Dumbbell)
4
15 reps
25%
4
Preacher Curl (Barbell)
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pec Fly (Dumbbell)
4
15 reps
25%
4
Preacher Curl (Barbell)
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pec Fly (Dumbbell)
4
15 reps
25%
4
Preacher Curl (Barbell)
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pec Fly (Dumbbell)
4
15 reps
25%
4
Preacher Curl (Barbell)
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pec Fly (Dumbbell)
4
15 reps
25%
4
Preacher Curl (Barbell)
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pec Fly (Dumbbell)
4
15 reps
25%
4
Preacher Curl (Barbell)
1
100 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pec Fly (Dumbbell)
4
15 reps
25%
4
Preacher Curl (Barbell)
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Bulgarian Split Squat (Dumbbell)
4
15 reps
25%
4
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Bulgarian Split Squat (Dumbbell)
4
15 reps
25%
4
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Bulgarian Split Squat (Dumbbell)
4
15 reps
25%
4
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Bulgarian Split Squat (Dumbbell)
4
15 reps
25%
4
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Bulgarian Split Squat (Dumbbell)
4
15 reps
25%
4
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Bulgarian Split Squat (Dumbbell)
4
15 reps
25%
4
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Bulgarian Split Squat (Dumbbell)
4
15 reps
25%
4
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pull-Up (Bodyweight)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
100 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pull-Up (Bodyweight)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
100 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pull-Up (Bodyweight)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
100 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pull-Up (Bodyweight)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
100 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pull-Up (Bodyweight)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
100 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pull-Up (Bodyweight)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
100 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
8 reps
12 reps
65%
75%
70%
60%
3
Pull-Up (Bodyweight)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
100 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
5 Reps
6 Reps
8 Reps
10 Reps
12 Reps
15 Reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
8 Reps
12 Reps
65%
75%
70%
60%
3
Leg Extension
4 Sets
15 Reps
25%
4
Preacher Curl (Barbell)
1 Set
100+ Reps
@10
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
5 Reps
6 Reps
8 Reps
10 Reps
12 Reps
15 Reps
75%
85%
95%
80%
75%
70%
65%
60%
50%
2
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
8 Reps
12 Reps
65%
75%
70%
60%
3
Pull-Up (Bodyweight)
4 Sets
8-15 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
1 Set
100 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
5 Reps
6 Reps
8 Reps
10 Reps
12 Reps
15 Reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
8 Reps
12 Reps
65%
75%
70%
60%
3
Pec Fly (Dumbbell)
4 Sets
15 Reps
25%
4
Preacher Curl (Barbell)
1 Set
100 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
5 Reps
6 Reps
8 Reps
10 Reps
12 Reps
15 Reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
8 Reps
12 Reps
65%
75%
70%
60%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
15 Reps
25%
4
V-Handle Tricep Pushdown (Cable)
1 Set
100 Reps
@10
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
5 Reps
6 Reps
8 Reps
10 Reps
12 Reps
15 Reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
8 Reps
12 Reps
65%
75%
70%
60%
3
Pull-Up (Bodyweight)
4 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
100 Reps
@10