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Simple Powerbuilding

by The Truth

Program Description

Get strong and muscular duh

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 01, 2026 01:13
  • Last Edited
    Mar 01, 2026 01:55
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.2%
Glutes
10.7%
Triceps
9.2%
Abs
9.1%
Front Delts
8.8%
Upper Back
8%
Lats
8%
Hamstrings
7.9%
Chest
6.8%
Biceps
6.3%
Middle Delts
3.8%
Rear Delts
3.5%
Lower Back
2.7%
Forearms
2.4%
Adductors
0.5%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
3 reps
70%
2
Bench Press (Paused)
3
3 reps
55%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Pull Apart (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
3 reps
70%
2
Bench Press (Paused)
3
3 reps
55%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Pull Apart (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
3 reps
70%
2
Bench Press (Paused)
3
3 reps
55%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Pull Apart (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Incline Bench Press (Barbell)
3
5 reps
80%
3
Romanian Deadlift (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
3 reps
70%
2
Bench Press (Paused)
3
3 reps
55%
3
Suitcase Carry
3
0.2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
70%
2
Deadlift (Paused)
3
3 reps
55%
3
Plank
3
0.2 mins
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
70%
2
Deadlift (Paused)
3
3 reps
55%
3
Plank
3
0.2 mins
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
70%
2
Deadlift (Paused)
3
3 reps
55%
3
Plank
3
0.2 mins
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
70%
2
Deadlift (Paused)
3
3 reps
55%
3
Plank
3
0.2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Barbell Back Squat
3
5 reps
80%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Barbell Back Squat
3
5 reps
80%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Barbell Back Squat
3
5 reps
80%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
70%
2
Squat (Paused)
3
3 reps
55%
3
Pallof Press
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Pull Apart (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Barbell Back Squat
3
5 reps
80%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Barbell Back Squat
3
5 reps
80%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Barbell Back Squat
3
5 reps
80%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
70%
2
Squat (Paused)
3
3 reps
55%
3
Pallof Press
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Pull Apart (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Barbell Back Squat
3
5 reps
80%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Barbell Back Squat
3
5 reps
80%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Barbell Back Squat
3
5 reps
80%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
70%
2
Squat (Paused)
3
3 reps
55%
3
Pallof Press
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Pull Apart (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Barbell Back Squat
3
5 reps
80%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Barbell Back Squat
3
5 reps
80%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
70%
2
Squat (Paused)
3
3 reps
55%
3
Pallof Press
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Cable Crunch
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Cable Crunch
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Cable Crunch
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Cable Crunch
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Cable Crunch
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Cable Crunch
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Cable Crunch
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Cable Crunch
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Cable Crunch
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Cable Crunch
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Cable Crunch
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Incline Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Romanian Deadlift (Barbell)
6
0.1 mins
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Barbell Back Squat
3 Sets
3 Reps
85%
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
80%
3
Romanian Deadlift (Barbell)
3 Sets
5 Reps
80%
4
Seated Wide-Grip Row (Cable)
4 Sets
5 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Incline Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Seated Wide-Grip Row (Cable)
4 Sets
5 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Wide Grip Lat Pulldown
4 Sets
5 Reps
@9
5
Lying Leg Curl
3 Sets
12 Reps
@9
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
85%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Barbell Back Squat
3 Sets
5 Reps
80%
4
Wide Grip Lat Pulldown
4 Sets
5 Reps
@9
5
Chest Fly (Cable)
3 Sets
12 Reps
@9
Day 4
1
Suitcase Carry
4 Sets
0.2 mins
@9
2
Cable Crunch
3 Sets
12 Reps
@9
3
Pull Apart (Cable)
3 Sets
15 Reps
@9
4
Bicep Curl (Cable)
3 Sets
12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9