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Geoffrey program

by Braden G.
9 athletes joined

Program Description

Moving the program from google docs to here.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 07, 2024 09:59
  • Last Edited
    Jun 25, 2025 10:33

Summary

Embark on a transformative 12-week journey with the Geoffrey program, designed for committed lifters looking to enhance their strength and physique. This program features three intense training sessions each week, focusing on a blend of compound and isolation exercises that target all major muscle groups. With a mix of machines and free weights, you'll build strength and muscle while honing your technique. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you accountable and motivated!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8-9
2
Squat (Barbell)
2
8 reps
RPE 7.5-8.5
3
Squat (Paused)
2
6 reps
RPE 8
4
Seated Row (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
2
6-12 reps
RPE 10
7
Seated Calf Raise
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
8
Cable Crunch
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8-9
2
Squat (Barbell)
2
8 reps
RPE 7.5-8.5
3
Squat (Paused)
2
6 reps
RPE 8
4
Seated Row (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Cable)
2
13-15 reps
RPE 10
6
Bicep Curl (Cable)
2
9-12 reps
RPE 10
7
Seated Calf Raise
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
8
Cable Crunch
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7-8 reps
RPE 8-9
2
Squat (Barbell)
2
8 reps
RPE 7.5-8.5
3
Squat (Paused)
2
6 reps
RPE 8.5
4
Seated Row (Cable)
2
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
14-15 reps
RPE 10
6
Bicep Curl (Cable)
2
6-9 reps
RPE 10
7
Seated Calf Raise
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
8
Cable Crunch
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2-4 reps
RPE 8
2
Bench Press (Barbell)
2
5-8 reps
RPE 8-9
3
Squat (Barbell)
1
1
4-6 reps
8-8 reps
RPE 7.5-8.5
RPE 7.5-8.5
4
Squat (Paused)
2
6 reps
RPE 8.5
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Bicep Curl (Cable)
2
7-9 reps
RPE 10
8
Seated Calf Raise
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
9
Cable Crunch
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2-4 reps
RPE 8
2
Bench Press (Barbell)
2
5-8 reps
RPE 8-9
3
Squat (Barbell)
1
1
4-6 reps
8-8 reps
RPE 7.5-8.5
RPE 7.5-8.5
4
Squat (Paused)
2
6 reps
RPE 8.5
5
Seated Row (Cable)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Bicep Curl (Cable)
2
7-9 reps
RPE 10
8
Seated Calf Raise
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
9
Cable Crunch
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8-9
2
Squat (Barbell)
2
8 reps
RPE 7.5-8.5
3
Squat (Paused)
2
6 reps
RPE 8
4
Seated Row (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
2
6-12 reps
RPE 10
7
Seated Calf Raise
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
8
Cable Crunch
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8-9
2
Squat (Barbell)
2
8 reps
RPE 7.5-8.5
3
Squat (Paused)
2
6 reps
RPE 8
4
Seated Row (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
2
6-12 reps
RPE 10
7
Seated Calf Raise
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
8
Cable Crunch
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8-9
2
Squat (Barbell)
2
8 reps
RPE 7.5-8.5
3
Squat (Paused)
2
6 reps
RPE 8
4
Seated Row (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
2
6-12 reps
RPE 10
7
Seated Calf Raise
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
8
Cable Crunch
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8-9
2
Squat (Barbell)
2
8 reps
RPE 7.5-8.5
3
Squat (Paused)
2
6 reps
RPE 8
4
Seated Row (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
2
6-12 reps
RPE 10
7
Seated Calf Raise
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
8
Cable Crunch
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8-9
2
Squat (Barbell)
2
8 reps
RPE 7.5-8.5
3
Squat (Paused)
2
6 reps
RPE 8
4
Seated Row (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
2
6-12 reps
RPE 10
7
Seated Calf Raise
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
8
Cable Crunch
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8-9
2
Squat (Barbell)
2
8 reps
RPE 7.5-8.5
3
Squat (Paused)
2
6 reps
RPE 8
4
Seated Row (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
2
6-12 reps
RPE 10
7
Seated Calf Raise
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
8
Cable Crunch
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8-9
2
Squat (Barbell)
2
8 reps
RPE 7.5-8.5
3
Squat (Paused)
2
6 reps
RPE 8
4
Seated Row (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
6
Bicep Curl (Cable)
2
6-12 reps
RPE 10
7
Seated Calf Raise
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
8
Cable Crunch
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7-8
2
Shoulder Press (Machine)
3
5-7 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
4-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
11-13 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7-8
2
Shoulder Press (Machine)
3
5-7 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
4-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
13-15 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7-8
2
Shoulder Press (Machine)
3
5-7 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
7-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
14-16 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
4-6 reps
RPE 7-8
RPE 7-8
2
Shoulder Press (Machine)
3
5-7 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-14 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
4-6 reps
RPE 7-8
RPE 7-8
2
Shoulder Press (Machine)
3
5-7 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-14 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7-8
2
Shoulder Press (Machine)
3
5-7 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
4-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
11-13 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7-8
2
Shoulder Press (Machine)
3
5-7 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
4-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
11-13 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7-8
2
Shoulder Press (Machine)
3
5-7 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
4-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
11-13 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7-8
2
Shoulder Press (Machine)
3
5-7 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
4-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
11-13 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7-8
2
Shoulder Press (Machine)
3
5-7 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
4-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
11-13 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7-8
2
Shoulder Press (Machine)
3
5-7 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
4-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
11-13 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7-8
2
Shoulder Press (Machine)
3
5-7 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
4-8 reps
RPE 9
4
Leg Curl
2
4-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
11-13 reps
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 9.5-10
2
Long Pause Bench Press
2
5 reps
RPE 8
3
Chest Press (Machine)
1
5-8 reps
RPE 10
4
Pendlay Row
3
5-8 reps
RPE 9
5
Good Morning
2
8-12 reps
RPE 9
6
Single Leg Extension
4
10-12 reps
RPE 10
7
Hammer Curl
2
5-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 9.5-10
2
Long Pause Bench Press
2
6 reps
RPE 8
3
Chest Press (Machine)
1
5-8 reps
RPE 10
4
Pendlay Row
3
5-8 reps
RPE 9
5
Good Morning
2
8-12 reps
RPE 9
6
Single Leg Extension
4
10-12 reps
RPE 10
7
Hammer Curl
2
10-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 9.5-10
2
Long Pause Bench Press
2
5 reps
RPE 8.5
3
Chest Press (Machine)
1
5-8 reps
RPE 10
4
Pendlay Row
3
5-8 reps
RPE 9
5
Good Morning
2
8-12 reps
RPE 9
6
Single Leg Extension
4
10-12 reps
RPE 10
7
Hammer Curl
2
11-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 9.5-10
2
Long Pause Bench Press
2
6 reps
RPE 8.5
3
Chest Press (Machine)
1
5-8 reps
RPE 10
4
Pendlay Row
3
5-8 reps
RPE 9
5
Good Morning
2
8-12 reps
RPE 9
6
Single Leg Extension
4
10-12 reps
RPE 10
7
Hammer Curl
2
10-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 9.5-10
2
Long Pause Bench Press
2
6 reps
RPE 8.5
3
Chest Press (Machine)
1
5-8 reps
RPE 10
4
Pendlay Row
3
5-8 reps
RPE 9
5
Good Morning
2
8-12 reps
RPE 9
6
Single Leg Extension
4
10-12 reps
RPE 10
7
Hammer Curl
2
10-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 9.5-10
2
Long Pause Bench Press
2
5 reps
RPE 8
3
Chest Press (Machine)
1
5-8 reps
RPE 10
4
Pendlay Row
3
5-8 reps
RPE 9
5
Good Morning
2
8-12 reps
RPE 9
6
Single Leg Extension
4
10-12 reps
RPE 10
7
Hammer Curl
2
5-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 9.5-10
2
Long Pause Bench Press
2
5 reps
RPE 8
3
Chest Press (Machine)
1
5-8 reps
RPE 10
4
Pendlay Row
3
5-8 reps
RPE 9
5
Good Morning
2
8-12 reps
RPE 9
6
Single Leg Extension
4
10-12 reps
RPE 10
7
Hammer Curl
2
5-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 9.5-10
2
Long Pause Bench Press
2
5 reps
RPE 8
3
Chest Press (Machine)
1
5-8 reps
RPE 10
4
Pendlay Row
3
5-8 reps
RPE 9
5
Good Morning
2
8-12 reps
RPE 9
6
Single Leg Extension
4
10-12 reps
RPE 10
7
Hammer Curl
2
5-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 9.5-10
2
Long Pause Bench Press
2
5 reps
RPE 8
3
Chest Press (Machine)
1
5-8 reps
RPE 10
4
Pendlay Row
3
5-8 reps
RPE 9
5
Good Morning
2
8-12 reps
RPE 9
6
Single Leg Extension
4
10-12 reps
RPE 10
7
Hammer Curl
2
5-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 9.5-10
2
Long Pause Bench Press
2
5 reps
RPE 8
3
Chest Press (Machine)
1
5-8 reps
RPE 10
4
Pendlay Row
3
5-8 reps
RPE 9
5
Good Morning
2
8-12 reps
RPE 9
6
Single Leg Extension
4
10-12 reps
RPE 10
7
Hammer Curl
2
5-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 9.5-10
2
Long Pause Bench Press
2
5 reps
RPE 8
3
Chest Press (Machine)
1
5-8 reps
RPE 10
4
Pendlay Row
3
5-8 reps
RPE 9
5
Good Morning
2
8-12 reps
RPE 9
6
Single Leg Extension
4
10-12 reps
RPE 10
7
Hammer Curl
2
5-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 6.5-7.5
RPE 9.5-10
2
Long Pause Bench Press
2
5 reps
RPE 8
3
Chest Press (Machine)
1
5-8 reps
RPE 10
4
Pendlay Row
3
5-8 reps
RPE 9
5
Good Morning
2
8-12 reps
RPE 9
6
Single Leg Extension
4
10-12 reps
RPE 10
7
Hammer Curl
2
5-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
5-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Hack Squat
1 Set
1 Set
6-8 Reps
6-8 Reps
@6.5-7.5
@9.5-10
2
Long Pause Bench Press
2 Sets
5 Reps
@8
3
Chest Press (Machine)
1 Set
5-8 Reps
@10
4
Pendlay Row
3 Sets
5-8 Reps
@9
5
Good Morning
2 Sets
8-12 Reps
@9
6
Single Leg Extension
4 Sets
10-12 Reps
@10
7
Hammer Curl
2 Sets
5-15 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
5-15 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
@7-8
2
Shoulder Press (Machine)
3 Sets
5-7 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
4-8 Reps
@9
4
Leg Curl
2 Sets
4-8 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
4-8 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
11-13 Reps
@10
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@8-9
2
Squat (Barbell)
2 Sets
8 Reps
@7.5-8.5
3
Squat (Paused)
2 Sets
6 Reps
@8
4
Seated Row (Cable)
2 Sets
6-12 Reps
@10
5
Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
6
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
7
Seated Calf Raise
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
8
Cable Crunch
2 Sets
6-12 Reps
@10