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10x3 Powerbuilding

by David Williams
24 athletes joined

Program Description

Get Big and Strong

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 31, 2024 08:48
  • Last Edited
    Jun 18, 2025 10:01

Summary

Unleash your strength with the 10x3 Powerbuilding program, a 12-week journey designed for serious lifters looking to build muscle and power. Commit to four days a week of targeted workouts that blend heavy compound lifts with accessory movements, focusing on squats, deadlifts, and bench presses. Each session is crafted to maximize your gains, ensuring you push your limits while maintaining proper form. Get ready to transform your physique and elevate your performance in just three months!
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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
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
RPE 8
2
Bench Press (Barbell)
10
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
4 reps
RPE 8
2
Bench Press (Barbell)
10
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
RPE 8
2
Bench Press (Barbell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
RPE 8
2
Bench Press (Barbell)
10
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
4 reps
RPE 8
2
Bench Press (Barbell)
10
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
RPE 8
2
Bench Press (Barbell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
RPE 8
2
Bench Press (Barbell)
10
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
4 reps
RPE 8
2
Bench Press (Barbell)
10
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
RPE 8
2
Bench Press (Barbell)
10
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
RPE 8
2
Bench Press (Barbell)
10
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
4 reps
RPE 8
2
Bench Press (Barbell)
10
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
RPE 8
2
Bench Press (Barbell)
10
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
50 reps
RPE 7
6
Leg Curl
1
50 reps
RPE 7
7
Push Up
1
100 reps
RPE 7
8
Seated Calf Raise
1
50 reps
RPE 7
9
Tricep Pushdown (Cable)
1
50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
4 reps
RPE 8
2
Overhead Press (Barbell)
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
RPE 8
2
Overhead Press (Barbell)
10
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
50 reps
RPE 7
6
Leg Curl
1
50 reps
RPE 7
7
Push Up
1
100 reps
RPE 7
8
Seated Calf Raise
1
50 reps
RPE 7
9
Tricep Pushdown (Cable)
1
50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
4 reps
RPE 8
2
Overhead Press (Barbell)
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
RPE 8
2
Overhead Press (Barbell)
10
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
50 reps
RPE 7
6
Leg Curl
1
50 reps
RPE 7
7
Push Up
1
100 reps
RPE 7
8
Seated Calf Raise
1
50 reps
RPE 7
9
Tricep Pushdown (Cable)
1
50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
4 reps
RPE 8
2
Overhead Press (Barbell)
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
RPE 8
2
Overhead Press (Barbell)
10
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
50 reps
RPE 7
6
Leg Curl
1
50 reps
RPE 7
7
Push Up
1
100 reps
RPE 7
8
Seated Calf Raise
1
50 reps
RPE 7
9
Tricep Pushdown (Cable)
1
50 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
4 reps
RPE 8
2
Overhead Press (Barbell)
10
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
RPE 8
2
Overhead Press (Barbell)
10
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
RPE 8
2
Overhead Press (Barbell)
10
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Cable Crossover
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
5
Jump Squat
1
50 reps
RPE 8
6
Leg Extension
1
50 reps
RPE 7
7
Leg Curl
1
50 reps
RPE 7
8
Tricep Pushdown (Cable)
1
50 reps
RPE 7
9
Standing Calf Raise
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
50 reps
RPE 7
6
Leg Curl
1
50 reps
RPE 7
7
Push Up
1
100 reps
RPE 7
8
Seated Calf Raise
1
50 reps
RPE 7
9
Tricep Pushdown (Cable)
1
50 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
RPE 8
2
Overhead Press (Barbell)
10
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Cable Crossover
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
5
Jump Squat
1
50 reps
RPE 8
6
Leg Extension
1
50 reps
RPE 7
7
Leg Curl
1
50 reps
RPE 7
8
Tricep Pushdown (Cable)
1
50 reps
RPE 7
9
Standing Calf Raise
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
50 reps
RPE 7
6
Leg Curl
1
50 reps
RPE 7
7
Push Up
1
100 reps
RPE 7
8
Seated Calf Raise
1
50 reps
RPE 7
9
Tricep Pushdown (Cable)
1
50 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
RPE 8
2
Overhead Press (Barbell)
10
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Cable Crossover
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
5
Jump Squat
1
50 reps
RPE 8
6
Leg Extension
1
50 reps
RPE 7
7
Leg Curl
1
50 reps
RPE 7
8
Tricep Pushdown (Cable)
1
50 reps
RPE 7
9
Standing Calf Raise
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
50 reps
RPE 7
6
Leg Curl
1
50 reps
RPE 7
7
Push Up
1
100 reps
RPE 7
8
Seated Calf Raise
1
50 reps
RPE 7
9
Tricep Pushdown (Cable)
1
50 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
RPE 8
2
Overhead Press (Barbell)
10
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Close Grip)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Cable Crossover
1
1
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
5
Jump Squat
1
50 reps
RPE 8
6
Leg Extension
1
50 reps
RPE 7
7
Leg Curl
1
50 reps
RPE 7
8
Tricep Pushdown (Cable)
1
50 reps
RPE 7
9
Standing Calf Raise
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
50 reps
RPE 7
6
Leg Curl
1
50 reps
RPE 7
7
Push Up
1
100 reps
RPE 7
8
Seated Calf Raise
1
50 reps
RPE 7
9
Tricep Pushdown (Cable)
1
50 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chin-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Chest Supported Row (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chin-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Chest Supported Row (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chin-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Chest Supported Row (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Bicep Curl (Cable)
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Chin-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Chest Supported Row (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Hammer Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Pull-Up (Bodyweight)
1
50 reps
RPE 8
4
Lateral Raise (Cable)
1
50 reps
RPE 8
5
Single Arm Row (Dumbbell)
1
50 reps
RPE 8
6
Face Pull
1
50 reps
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Bicep Curl (Cable)
1
50 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Hack Squat
3 Sets
6 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
4
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Leg Extension
1 Set
50 Reps
@7
6
Leg Curl
1 Set
50 Reps
@7
7
Push Up
1 Set
100 Reps
@7
8
Seated Calf Raise
1 Set
50 Reps
@7
9
Tricep Pushdown (Cable)
1 Set
50 Reps
@7
Day 4
1
Bent Over Row (Barbell)
4 Sets
6 Reps
@8
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
3
Pull-Up (Bodyweight)
1 Set
50 Reps
@8
4
Lateral Raise (Cable)
1 Set
50 Reps
@8
5
Single Arm Row (Dumbbell)
1 Set
50 Reps
@8
6
Face Pull
1 Set
50 Reps
@8
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Bicep Curl (Cable)
1 Set
50 Reps
@8
Day 1
1
Squat (Barbell)
10 Sets
3 Reps
@8
2
Bench Press (Barbell)
10 Sets
3 Reps
@8
Day 3
1
Deadlift (Barbell)
10 Sets
3 Reps
@8
2
Overhead Press (Barbell)
10 Sets
3 Reps
@8