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Pull, push and bulk

by Victor Frechette

Program Description

Every lift is done 1x per week and helped by variations done once per week too. The volume is around 9 sets per muscle per week and frequency around 2-3 times per week!

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 21, 2025 02:23
  • Last Edited
    Dec 21, 2025 02:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Quadriceps
10.5%
Front Delts
10.4%
Hamstrings
8.8%
Glutes
7.4%
Abs
7.3%
Upper Back
7%
Lats
7%
Middle Delts
6.8%
Chest
6.1%
Biceps
6%
Calves
3.3%
Lower Back
3.2%
Forearms
2.5%
Adductors
1%
Rear Delts
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
80%
75%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Barbell)
1
2
10 reps
10 reps
65%
60%
3A
Machine Pulldown
3
10 reps
RPE 9
3B
Pec Deck (Machine)
3
10 reps
RPE 9
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
80%
75%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Barbell)
2
1
10 reps
10 reps
65%
60%
3A
Machine Pulldown
3
10 reps
RPE 9
3B
Pec Deck (Machine)
3
10 reps
RPE 9
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
80%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Barbell)
3
10 reps
65%
3A
Machine Pulldown
3
10 reps
RPE 9
3B
Pec Deck (Machine)
3
10 reps
RPE 9
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
85%
80%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Barbell)
1
2
8 reps
8 reps
70%
65%
3A
Machine Pulldown
3
10 reps
RPE 9
3B
Pec Deck (Machine)
3
10 reps
RPE 9
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
85%
80%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Barbell)
2
1
8 reps
8 reps
70%
65%
3A
Machine Pulldown
3
10 reps
RPE 9
3B
Pec Deck (Machine)
3
10 reps
RPE 9
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
85%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Barbell)
3
8 reps
70%
3A
Machine Pulldown
3
10 reps
RPE 9
3B
Pec Deck (Machine)
3
10 reps
RPE 9
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
90%
85%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Barbell)
1
2
6 reps
6 reps
75%
70%
3A
Machine Pulldown
3
10 reps
RPE 9
3B
Pec Deck (Machine)
3
10 reps
RPE 9
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
90%
85%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Barbell)
2
1
6 reps
6 reps
75%
70%
3A
Machine Pulldown
3
10 reps
RPE 9
3B
Pec Deck (Machine)
3
10 reps
RPE 9
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2A
Bent Over Row (Barbell)
3
8 reps
RPE 9
2B
Seated Overhead Press (Barbell)
3
6 reps
75%
3A
Machine Pulldown
3
10 reps
RPE 9
3B
Pec Deck (Machine)
3
10 reps
RPE 9
4A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
50%
2
Bench Press (Barbell)
3
6 reps
50%
3
Deadlift (Barbell)
3
6 reps
50%
4
Overhead Press (Barbell)
3
6 reps
50%
5
Pull-Up (Weighted)
3
6 reps
RPE 5
6
Bent Over Row (Barbell)
3
6 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
8 reps
80%
75%
2
Deficit Deadlift (Barbell)
1
2
10 reps
10 reps
65%
60%
3
Leg Extension
3
10 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Abs Crunch (Machine)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
80%
75%
2
Deficit Deadlift (Barbell)
2
1
10 reps
10 reps
65%
60%
3
Leg Extension
3
10 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Abs Crunch (Machine)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
80%
2
Deficit Deadlift (Barbell)
3
10 reps
65%
3
Leg Extension
3
10 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Abs Crunch (Machine)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
85%
80%
2
Deficit Deadlift (Barbell)
1
2
8 reps
8 reps
70%
65%
3
Leg Extension
3
10 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Abs Crunch (Machine)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5 reps
5 reps
85%
80%
2
Deficit Deadlift (Barbell)
2
1
8 reps
8 reps
70%
65%
3
Leg Extension
3
10 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Abs Crunch (Machine)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Deficit Deadlift (Barbell)
3
8 reps
70%
3
Leg Extension
3
10 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Abs Crunch (Machine)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Deficit Deadlift (Barbell)
1
2
6 reps
6 reps
75%
70%
3
Leg Extension
3
10 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Abs Crunch (Machine)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
3 reps
90%
85%
2
Deficit Deadlift (Barbell)
2
1
6 reps
6 reps
75%
70%
3
Leg Extension
3
10 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Abs Crunch (Machine)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Deficit Deadlift (Barbell)
3
6 reps
75%
3
Leg Extension
3
10 reps
RPE 9
4
Seated Calf Raise
3
15 reps
RPE 9
5
Abs Crunch (Machine)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
RPE 9
1B
Overhead Press (Barbell)
1
2
8 reps
8 reps
80%
75%
2A
Bench Press (Close Grip)
1
2
10 reps
10 reps
65%
60%
2B
Kroc Row
3
10 reps
RPE 9
3A
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9
3C
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
RPE 9
1B
Overhead Press (Barbell)
2
1
8 reps
8 reps
80%
75%
2A
Bench Press (Close Grip)
2
1
10 reps
10 reps
65%
60%
2B
Kroc Row
3
10 reps
RPE 9
3A
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9
3C
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
RPE 9
1B
Overhead Press (Barbell)
3
8 reps
80%
2A
Bench Press (Close Grip)
3
10 reps
65%
2B
Kroc Row
3
10 reps
RPE 9
3A
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9
3C
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
RPE 9
1B
Overhead Press (Barbell)
1
2
5 reps
5 reps
85%
80%
2A
Bench Press (Close Grip)
1
2
8 reps
8 reps
70%
65%
2B
Kroc Row
3
10 reps
RPE 9
3A
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9
3C
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
RPE 9
1B
Overhead Press (Barbell)
2
1
5 reps
5 reps
85%
80%
2A
Bench Press (Close Grip)
2
1
8 reps
8 reps
70%
65%
2B
Kroc Row
3
10 reps
RPE 9
3A
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9
3C
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
RPE 9
1B
Overhead Press (Barbell)
3
5 reps
85%
2A
Bench Press (Close Grip)
3
8 reps
70%
2B
Kroc Row
3
10 reps
RPE 9
3A
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9
3C
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
RPE 9
1B
Overhead Press (Barbell)
1
2
3 reps
3 reps
90%
85%
2A
Bench Press (Close Grip)
1
2
6 reps
6 reps
75%
70%
2B
Kroc Row
3
10 reps
RPE 9
3A
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9
3C
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
RPE 9
1B
Overhead Press (Barbell)
2
1
3 reps
3 reps
90%
85%
2A
Bench Press (Close Grip)
2
1
6 reps
6 reps
75%
70%
2B
Kroc Row
3
10 reps
RPE 9
3A
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9
3C
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
RPE 9
1B
Overhead Press (Barbell)
3
3 reps
90%
2A
Bench Press (Close Grip)
3
6 reps
75%
2B
Kroc Row
3
10 reps
RPE 9
3A
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9
3C
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
10 reps
RPE 9
1B
Upright Row (Dumbbell)
3
10 reps
RPE 9
2
Preacher Hammer Grip Curls
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
12 reps
RPE 9
4A
Reverse Nordic Curl
3
10 reps
RPE 9
4B
Back Extension
1
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
10 reps
RPE 9
1B
Upright Row (Dumbbell)
3
10 reps
RPE 9
2
Preacher Hammer Grip Curls
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
12 reps
RPE 9
4A
Reverse Nordic Curl
3
10 reps
RPE 9
4B
Back Extension
1
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
10 reps
RPE 9
1B
Upright Row (Dumbbell)
3
10 reps
RPE 9
2
Preacher Hammer Grip Curls
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
12 reps
RPE 9
4A
Reverse Nordic Curl
3
10 reps
RPE 9
4B
Back Extension
1
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
10 reps
RPE 9
1B
Upright Row (Dumbbell)
3
10 reps
RPE 9
2
Preacher Hammer Grip Curls
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
12 reps
RPE 9
4A
Reverse Nordic Curl
3
10 reps
RPE 9
4B
Back Extension
1
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
10 reps
RPE 9
1B
Upright Row (Dumbbell)
3
10 reps
RPE 9
2
Preacher Hammer Grip Curls
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
12 reps
RPE 9
4A
Reverse Nordic Curl
3
10 reps
RPE 9
4B
Back Extension
1
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
10 reps
RPE 9
1B
Upright Row (Dumbbell)
3
10 reps
RPE 9
2
Preacher Hammer Grip Curls
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
12 reps
RPE 9
4A
Reverse Nordic Curl
3
10 reps
RPE 9
4B
Back Extension
1
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
10 reps
RPE 9
1B
Upright Row (Dumbbell)
3
10 reps
RPE 9
2
Preacher Hammer Grip Curls
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
12 reps
RPE 9
4A
Reverse Nordic Curl
3
10 reps
RPE 9
4B
Back Extension
1
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
10 reps
RPE 9
1B
Upright Row (Dumbbell)
3
10 reps
RPE 9
2
Preacher Hammer Grip Curls
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
12 reps
RPE 9
4A
Reverse Nordic Curl
3
10 reps
RPE 9
4B
Back Extension
1
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
10 reps
RPE 9
1B
Upright Row (Dumbbell)
3
10 reps
RPE 9
2
Preacher Hammer Grip Curls
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
12 reps
RPE 9
4A
Reverse Nordic Curl
3
10 reps
RPE 9
4B
Back Extension
1
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
8 reps
8 reps
80%
75%
2
Front Squat (Barbell)
1
2
10 reps
10 reps
65%
60%
3
Leg Curl
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
8 reps
8 reps
80%
75%
2
Front Squat (Barbell)
2
1
10 reps
10 reps
65%
60%
3
Leg Curl
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
80%
2
Front Squat (Barbell)
3
10 reps
65%
3
Leg Curl
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
85%
80%
2
Front Squat (Barbell)
1
2
8 reps
8 reps
70%
65%
3
Leg Curl
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
85%
80%
2
Front Squat (Barbell)
2
1
8 reps
8 reps
70%
65%
3
Leg Curl
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
85%
2
Front Squat (Barbell)
3
8 reps
70%
3
Leg Curl
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
90%
85%
2
Front Squat (Barbell)
1
2
6 reps
6 reps
75%
70%
3
Leg Curl
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
3 reps
90%
85%
2
Front Squat (Barbell)
2
1
6 reps
6 reps
75%
70%
3
Leg Curl
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Front Squat (Barbell)
3
6 reps
75%
3
Leg Curl
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
3
15 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
80%
75%
75%
2A
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
2B
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
65%
60%
60%
3A
Machine Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3B
Pec Deck (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
80%
75%
75%
2
Deficit Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
65%
60%
60%
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
5
Abs Crunch (Machine)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
Day 3
1A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
1B
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
80%
75%
75%
2A
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
65%
60%
60%
2B
Kroc Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3A
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
3B
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3C
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
Day 4
1A
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
1B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
2
Preacher Hammer Grip Curls
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4A
Reverse Nordic Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4B
Back Extension
1 Set
10 Reps
@9
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
80%
75%
75%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
65%
60%
60%
3
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9