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PWRBLD Modified

by Big Burd
1 athletes joined

Program Description

This is a modified version of CT Whitney's PWRBLD Advanced Program. Overhead Press is now incorporated and Deadlift is prioritized on Day 3.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 07, 2025 10:28
  • Last Edited
    Dec 09, 2025 07:59
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.7%
Triceps
12.6%
Quadriceps
10.5%
Hamstrings
10.2%
Glutes
9.9%
Chest
9.9%
Upper Back
5.7%
Abs
5.6%
Biceps
5.1%
Middle Delts
3.7%
Lats
3.3%
Lower Back
3%
Rear Delts
2.5%
Adductors
2.2%
Forearms
2%
Calves
1%
Abductors
0.3%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Front Squat (Barbell)
3
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4A
Leg Extension
3
15 reps
RPE 7
4B
Hamstring Curl
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Front Squat (Barbell)
3
6 reps
RPE 6-7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-8
4A
Leg Extension
3
15 reps
RPE 7-8
4B
Hamstring Curl
3
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Front Squat (Barbell)
3
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4A
Leg Extension
3
15 reps
RPE 8
4B
Hamstring Curl
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
62%
2
Leg Press
3
10 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 8
3B
Hamstring Curl
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
68%
2
Leg Press
3
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
4A
Leg Extension
3
12 reps
RPE 7
4B
Hamstring Curl
3
12 reps
RPE 7
5
Reverse Hyperextension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Leg Press
3
8 reps
RPE 6-7
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
4A
Leg Extension
3
15 reps
RPE 7-8
4B
Hamstring Curl
3
15 reps
RPE 7-8
5
Reverse Hyperextension
3
12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
68%
2
Leg Press
4
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Leg Extension
3
20 reps
RPE 8
4B
Hamstring Curl
3
20 reps
RPE 8
5
Reverse Hyperextension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 6-7
2
Squat (Barbell)
3
6 reps
65%
3A
Leg Extension
3
12 reps
RPE 7
3B
Hamstring Curl
3
12 reps
RPE 7
4
Reverse Hyperextension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
RPE 7-8
2
Squat (Barbell)
2
6 reps
72%
3
Squat (Paused)
3
3 reps
RPE 7
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5A
Leg Press
3
10 reps
RPE 7
5B
Calf Raise (Leg Press)
3
10 reps
RPE 7
6
Pull-Up (Bodyweight)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
88%
2
Squat (Barbell)
3
3 reps
78%
3
Squat (Paused)
3
3 reps
RPE 7-8
4
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
5A
Leg Press
3
10 reps
RPE 7
5B
Calf Raise (Leg Press)
3
10 reps
RPE 7
6
Pull-Up (Bodyweight)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 8
2
Squat (Barbell)
1
4 reps
75%
3
Squat (Barbell)
1
4-10 reps
75%
4
Squat (Paused)
3
3 reps
RPE 8
5
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6A
Leg Press
3
10 reps
RPE 7
6B
Calf Raise (Leg Press)
3
10 reps
RPE 7
7
Pull-Up (Bodyweight)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 6-7
2
Squat (Paused)
3
3 reps
RPE 6
3A
Leg Press
3
12 reps
RPE 7
3B
Calf Raise (Leg Press)
3
12 reps
RPE 7
4
Reverse Hyperextension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
3
3 reps
80%
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 6
4A
Leg Extension
3
15 reps
RPE 7
4B
Hamstring Curl
3
15 reps
RPE 7
5
Pull-Up (Bodyweight)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
3
4 reps
78%
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 6-7
4A
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
4B
Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
5
Pull-Up (Bodyweight)
3
10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Squat (Barbell)
3
2 reps
85%
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 7
4A
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Pull-Up (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 6-7
2
Squat (Paused)
3
3 reps
RPE 6
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 7
4A
Leg Extension
3
12 reps
RPE 7
4B
Hamstring Curl
3
12 reps
RPE 7
5
Reverse Hyperextension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
68%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 7
3A
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4B
Band Pull Apart
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
72%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 7-8
3A
Pec Fly (Dumbbell)
3
12 reps
RPE 7-8
3B
Band Pull Apart
3
12 reps
RPE 7-8
4A
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7-8
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7-8
5A
Pec Fly (Dumbbell)
3
12 reps
RPE 7-8
5B
Band Pull Apart
3
12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 8
3A
Pec Fly (Dumbbell)
3
12 reps
RPE 8
3B
Band Pull Apart
3
12 reps
RPE 8
4A
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5A
Pec Fly (Dumbbell)
3
12 reps
RPE 8
5B
Band Pull Apart
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
68%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3A
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4B
Band Pull Apart
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
68%
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3A
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
4A
Chest Fly (Dumbbell)
3
15 reps
RPE 7
4B
Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
65%
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
4A
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7-8
4B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7-8
5A
Chest Fly (Dumbbell)
3
15 reps
RPE 7-8
5B
Rear Delt Fly (Cable)
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2
Bench Press (Barbell)
4
8 reps
68%
3
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5A
Chest Fly (Dumbbell)
3
15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 7-8
2
Bench Press (Barbell)
3
6 reps
68%
3A
Seated Row (Cable)
3
10 reps
RPE 7
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
4A
Chest Fly (Dumbbell)
3
12 reps
RPE 7
4B
Band Pull Apart
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
88%
2
Bench Press (Barbell)
2
5 reps
75%
3
Bench Press (Barbell)
1
5-10 reps
75%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
5A
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6A
Seated Row (Cable)
3
12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7A
Chest Fly (Dumbbell)
3
15 reps
RPE 7
7B
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
RPE 7-8
2
Bench Press (Barbell)
3
4 reps
76%
3
Bench Press (Barbell)
1
4-10 reps
76%
4
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7-8
RPE 7-8
RPE 7-8
5A
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
5B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-8
6A
Seated Row (Cable)
3
12 reps
RPE 7-8
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7-8
7A
Chest Fly (Dumbbell)
3
15 reps
RPE 7-8
7B
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 8-9
2
Bench Press (Barbell)
2
6 reps
74%
3
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
4A
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5A
Seated Row (Cable)
3
12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6A
Chest Fly (Dumbbell)
3
15 reps
RPE 8
6B
Single Arm Rear Delt Fly (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 7-8
2
Bench Press (Barbell)
2
4 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4A
Seated Row (Cable)
3
10 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
5A
Chest Fly (Dumbbell)
3
12 reps
RPE 7
5B
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
88%
2
Bench Press (Barbell)
4
3 reps
80%
3
Long Pause Bench Press
3
3 reps
RPE 8
4A
Bench Press (Dumbbell)
3
10 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
5A
Seated Row (Cable)
3
12 reps
RPE 7
5B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6A
Chest Fly (Dumbbell)
3
15 reps
RPE 7
6B
Band Pull Apart
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
RPE 7-8
2
Bench Press (Barbell)
3
4 reps
76%
3
Long Pause Bench Press
3
2 reps
RPE 8
4A
Bench Press (Dumbbell)
3
10 reps
RPE 7-8
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-8
5A
Seated Row (Cable)
3
12 reps
RPE 7-8
5B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7-8
6A
Chest Fly (Dumbbell)
3
15 reps
RPE 7-8
6B
Band Pull Apart
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
RPE 8.5
2
Bench Press (Barbell)
2
4 reps
78%
3
Long Pause Bench Press
3
1 reps
RPE 8
4A
Bench Press (Dumbbell)
3
10 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
5A
Seated Row (Cable)
3
12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6A
Chest Fly (Dumbbell)
3
15 reps
RPE 8
6B
Band Pull Apart
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 7-8
2
Bench Press (Barbell)
5
3 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4A
Seated Row (Cable)
3
12 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
5A
Chest Fly (Dumbbell)
3
10 reps
RPE 7
5B
Band Pull Apart
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
68%
2
Platz Squat
3
8 reps
RPE 6
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4A
Lat Pulldown (Wide Grip)
3
12 reps
RPE 7
4B
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Platz Squat
3
8 reps
RPE 6-7
3
Bent Over Row (Barbell)
3
10 reps
RPE 7-8
4A
Lat Pulldown (Wide Grip)
3
12 reps
RPE 7-8
4B
Hammer Curl (Dumbbell)
3
12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
72%
2
Platz Squat
3
8 reps
RPE 7
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4A
Lat Pulldown (Wide Grip)
3
12 reps
RPE 8
4B
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
62%
2
Platz Squat
3
5 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 7
4A
Lat Pulldown (Wide Grip)
3
12 reps
RPE 7
4B
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
68%
2
Platz Squat
3
8 reps
RPE 6
3
Trap Bar Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
4A
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
4B
Shrug (Dumbbell)
3
12 reps
RPE 7
5A
Lat Pulldown (Wide Grip)
3
15 reps
RPE 7
5B
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
8 reps
65%
3
Platz Squat
3
8 reps
RPE 6
4
Trap Bar Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
5A
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
5B
Shrug (Dumbbell)
3
12 reps
RPE 7
6A
Lat Pulldown (Wide Grip)
3
15 reps
RPE 7
6B
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
3
8 reps
68%
3
Platz Squat
3
8 reps
RPE 6
4
Trap Bar Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5A
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
5B
Shrug (Dumbbell)
3
12 reps
RPE 8
6A
Lat Pulldown (Wide Grip)
3
15 reps
RPE 8
6B
Face Pull
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
RPE 6-7
2
Deadlift (Barbell)
3
5 reps
65%
3
Platz Squat
3
5 reps
RPE 6
4A
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
4B
Shrug (Dumbbell)
3
12 reps
RPE 7
5A
Lat Pulldown (Wide Grip)
3
12 reps
RPE 7
5B
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 7-8
2
Deadlift (Barbell)
3
3 reps
75%
3
Platz Squat
3
5 reps
RPE 6
4
Block Pull (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
5A
Lat Pulldown (Wide Grip)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
5B
Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
RPE 7-8
2
Deadlift (Barbell)
3
6 reps
70%
3
Platz Squat
3
5 reps
RPE 6-7
4
Block Pull (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 6-7
RPE 6-7
RPE 6-7
5A
Lat Pulldown (Wide Grip)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
5B
Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
88%
2
Deadlift (Barbell)
2
4 reps
72%
3
Platz Squat
3
5 reps
RPE 7
4
Block Pull (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
5A
Lat Pulldown (Wide Grip)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5B
Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
RPE 6-7
2
Deadlift (Paused)
4
2 reps
RPE 6
3
Platz Squat
3
3 reps
75%
4A
Seated Row (Cable)
3
12 reps
RPE 7
4B
Shrug (Barbell)
3
12 reps
RPE 7
5A
Lat Pulldown (Wide Grip)
3
12 reps
RPE 7
5B
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 7-8
2
Deadlift (Barbell)
3
3 reps
76%
3
Platz Squat
3
5 reps
RPE 6
4
Block Pull (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
5A
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7
5B
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
RPE 8-8.5
2
Deadlift (Barbell)
2
4 reps
75%
3
Deadlift (Barbell)
1
4-10 reps
75%
4
Platz Squat
3
5 reps
RPE 6-7
5
Block Pull (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
6A
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 7-8
6B
Hammer Curl (Dumbbell)
3
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
85%
2
Deadlift (Barbell)
4
3 reps
78%
3
Platz Squat
3
5 reps
RPE 8
4
Block Pull (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
5A
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
5B
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
76%
2
Platz Squat
2
2 reps
RPE 6-7
3
Block Pull (Barbell)
5
1 reps
RPE 6
4A
Seated Row (Cable)
3
10 reps
RPE 7
4B
Shrug (Barbell)
3
10 reps
RPE 7
5A
Lat Pulldown (Wide Grip)
3
10 reps
RPE 7
5B
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
68%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3A
Skull Crusher (Barbell)
3
10 reps
RPE 7
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4B
Front Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
72%
2
Bench Press (Close Grip)
3
10 reps
RPE 7
3A
Skull Crusher (Barbell)
3
12 reps
RPE 7-8
3B
Bicep Curl (EZ Bar)
3
12 reps
RPE 7-8
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7-8
4B
Front Raise
3
12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
72%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3A
Skull Crusher (Barbell)
3
15 reps
RPE 8
3B
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4B
Front Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
68%
2
Bench Press (Close Grip)
3
6 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
70%
4A
Face Pull
3
12 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
5
Chest Fly (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
68%
2
Spoto Press
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
3A
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3B
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5
Pull-Up (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
65%
3
Spoto Press
1
1
1
8 reps
6 reps
4 reps
RPE 7-8
RPE 7-8
RPE 7-8
4A
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
4B
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7-8
5B
Front Raise
3
15 reps
RPE 7-8
6
Pull-Up (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 9
2
Overhead Press (Barbell)
4
8 reps
68%
3
Spoto Press
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
4A
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Front Raise
3
15 reps
RPE 8
6
Pull-Up (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1 reps
RPE 7-8
2
Overhead Press (Barbell)
3
6 reps
68%
3
Bench Press (Barbell)
3
6 reps
75%
4
Bench Press (Close Grip)
3
6 reps
RPE 6
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5B
Front Raise
3
12 reps
RPE 7
6
Pull-Up (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
88%
2
Overhead Press (Barbell)
2
5 reps
75%
3
Overhead Press (Barbell)
1
5-10 reps
75%
4
Bench Press (Close Grip)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
5
Spoto Press
2
5 reps
RPE 7
6A
Skull Crusher (Barbell)
3
10 reps
RPE 7
6B
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
7A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7B
Front Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
RPE 7-8
2
Overhead Press (Barbell)
2
5 reps
75%
3
Overhead Press (Barbell)
1
5-10 reps
75%
4
Bench Press (Close Grip)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
5
Spoto Press
2
5 reps
RPE 7-8
6A
Skull Crusher (Barbell)
3
10 reps
RPE 7
6B
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
7A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7-8
7B
Front Raise
3
15 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1 reps
RPE 8-9
2
Overhead Press (Barbell)
2
6 reps
75%
3
Bench Press (Close Grip)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
4
Spoto Press
2
5 reps
RPE 8
5A
Skull Crusher (Barbell)
3
10 reps
RPE 7
5B
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
6A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6B
Front Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
72%
2
Bench Press (Barbell)
3
5 reps
72%
3
Bench Press (Close Grip)
3
5 reps
RPE 7
4A
Face Pull
3
12 reps
RPE 7
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5B
Front Raise
3
12 reps
RPE 7
6
Pull-Up (Bodyweight)
3
10 reps
7%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
88%
2
Overhead Press (Barbell)
4
3 reps
80%
3
Spoto Press
3
5 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4B
Face Pull
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5B
Front Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3 reps
RPE 7-8
2
Overhead Press (Barbell)
3
4 reps
76%
3
Spoto Press
3
5 reps
RPE 7-8
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 7-8
4B
Face Pull
3
10 reps
RPE 7-8
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7-8
5B
Front Raise
3
12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
RPE 8-8.5
2
Overhead Press (Barbell)
2
4 reps
78%
3
Spoto Press
3
5 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4B
Face Pull
3
10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5B
Front Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
76%
2
Spoto Press
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3A
Tricep Pushdown (Cable)
3
10 reps
RPE 7
3B
Face Pull
3
10 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4B
Front Raise
3
12 reps
RPE 8
5
Pull-Up (Bodyweight)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 6
2A
Goblet Squat (Wide Stance)
3
10 reps
RPE 7
2B
Standing Calf Raise
3
10 reps
RPE 7
3
Bench Press (Barbell)
3
5 reps
72%
4A
Bench Press (Dumbbell)
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 6-7
2A
Goblet Squat (Wide Stance)
3
10 reps
RPE 7-8
2B
Standing Calf Raise
3
10 reps
RPE 7-8
3
Bench Press (Barbell)
3
6 reps
68%
4A
Bench Press (Dumbbell)
3
12 reps
RPE 7-8
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 7
2A
Goblet Squat (Wide Stance)
3
10 reps
RPE 8
2B
Standing Calf Raise
3
10 reps
RPE 8
3
Bench Press (Barbell)
3
4 reps
75%
4A
Bench Press (Dumbbell)
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 7
2A
Goblet Squat (Wide Stance)
3
10 reps
RPE 8
2B
Standing Calf Raise
3
10 reps
RPE 8
3
Bench Press (Barbell)
3
4 reps
75%
4A
Bench Press (Dumbbell)
3
12 reps
RPE 7
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
2
Split Squat (Dumbbell)
3
10 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 7
4A
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
2
Split Squat (Dumbbell)
3
10 reps
RPE 6-7
3
Bench Press (Barbell)
1
1 reps
RPE 7
4
Bench Press (Barbell)
3
6 reps
RPE 7
5A
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7-8
RPE 7-8
RPE 7-8
5B
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7-8
RPE 7-8
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Bench Press (Barbell)
1
1 reps
RPE 8
4
Bench Press (Barbell)
3
6 reps
RPE 8
5A
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5B
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
2
Split Squat (Dumbbell)
3
10 reps
RPE 6-7
3
Bench Press (Barbell)
1
3
1 reps
6 reps
RPE 7
RPE 7
4A
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
4B
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7-8
RPE 7-8
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 6
2
Long Pause Bench Press
2
1 reps
RPE 8
3
Bench Press (Barbell)
4
3 reps
RPE 7
4A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 6
2
Long Pause Bench Press
2
1 reps
RPE 8
3
Bench Press (Barbell)
4
3 reps
RPE 7
4A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 6
2
Long Pause Bench Press
2
1 reps
RPE 8
3
Bench Press (Barbell)
4
3 reps
RPE 7
4A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
1 reps
2 reps
RPE 8
RPE 6
2
Bench Press (Paused)
1
1 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
RPE 7
4A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4B
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
76%
2A
Goblet Squat (Wide Stance)
3
8 reps
RPE 7
2B
Standing Calf Raise
3
8 reps
RPE 7
3
Bench Press (Barbell)
1
1 reps
RPE 7
4
Bench Press (Barbell)
5
2 reps
80%
5A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
78%
2A
Goblet Squat (Wide Stance)
3
8 reps
RPE 7-8
2B
Standing Calf Raise
3
8 reps
RPE 7-8
3
Bench Press (Barbell)
1
1 reps
RPE 8
4
Bench Press (Barbell)
4
4 reps
75%
5A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7-8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
74%
2A
Goblet Squat (Wide Stance)
3
8 reps
RPE 8
2B
Standing Calf Raise
3
8 reps
RPE 8
3
Bench Press (Barbell)
1
1 reps
RPE 9
4
Bench Press (Barbell)
4
1 reps
82%
5A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
74%
2A
Goblet Squat (Wide Stance)
3
8 reps
RPE 8
2B
Standing Calf Raise
3
8 reps
RPE 8
3
Bench Press (Barbell)
1
1 reps
RPE 9
4
Bench Press (Barbell)
4
1 reps
82%
5A
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
68%
2
Front Squat (Barbell)
3 Sets
6 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4A
Leg Extension
3 Sets
15 Reps
@7
4B
Hamstring Curl
3 Sets
15 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
68%
68%
68%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
3A
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
4A
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4B
Band Pull Apart
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
68%
68%
68%
2
Platz Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4A
Lat Pulldown (Wide Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
4B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
68%
68%
68%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
3A
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3B
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4B
Front Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
Day 5
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@6
@6
2A
Goblet Squat (Wide Stance)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
2B
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
72%
72%
72%
4A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
4B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7