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Belton Lifting Club

by Dan O.
5 athletes joined

Program Description

Get Big

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2024 09:58
  • Last Edited
    Jun 18, 2025 10:00

Summary

Join the Belton Lifting Club for a transformative 9-week journey designed to build strength and muscle through a structured 5-day-per-week program. Each session focuses on compound lifts like squats, deadlifts, and bench presses, complemented by targeted accessory work to enhance your overall performance. With a mix of barbell, dumbbell, and bodyweight exercises, you’ll challenge your limits and maximize gains in a full gym setting. Get ready to elevate your lifting game and achieve the results you've been striving for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Squat (Barbell)
2
8 reps
70%
3
Overhead Press (Barbell)
5
8 reps
70%
4
Glute-Ham Raise
4
10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
4
15 reps
RPE 9
6
Hammer Curl
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
4 reps
80%
2
High Bar Squat (Barbell)
4
8 reps
RPE 7
3
Leg Curl
4
6 reps
RPE 8
4
Pull Through (Cable)
3
12 reps
RPE 9
5
Standing Calf Raise
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
77.5%
2
Squat (Barbell)
2
6 reps
75%
3
Overhead Press (Barbell)
5
8 reps
72.5%
4
Glute-Ham Raise
3
8-10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 9
6
Hammer Curl
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
92.5%
2
Deadlift (Barbell)
3
3 reps
80%
3
High Bar Squat (Barbell)
4
8 reps
RPE 7
4
Pull Through (Cable)
3
12-15 reps
RPE 9
5
Leg Curl
4
6-8 reps
RPE 8
6
Standing Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
87.5%
2
Squat (Barbell)
2
4 reps
80%
3
Overhead Press (Barbell)
5
8 reps
75%
4
Glute-Ham Raise
3
8-10 reps
RPE 8
5
Bent Over Row (Barbell)
4
12-15 reps
RPE 9
6
Hammer Curl
4
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
4 reps
80%
2
High Bar Squat (Barbell)
4
8 reps
RPE 5
3
Pull Through (Cable)
2
12-15 reps
RPE 7
4
Leg Curl
4
6-8 reps
RPE 7
5
Standing Calf Raise
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
90%
2
Squat (Barbell)
2
2 reps
85%
3
Overhead Press (Barbell)
6
8 reps
70%
4
Glute-Ham Raise
3
8-10 reps
RPE 8
5
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9
6
Hammer Curl
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
80%
2
High Bar Squat (Barbell)
4
8 reps
RPE 7
3
Pull Through (Cable)
3
12-15 reps
RPE 9
4
Leg Curl
4
6-8 reps
RPE 9
5
Standing Calf Raise
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
92.5%
2
WALKOUT SQUAT
1
0.1 mins
100%
3
Overhead Press (Barbell)
5
6 reps
80%
4
Glute-Ham Raise
3
8-10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9
6
Hammer Curl
3
20-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
4 reps
80%
2
Bench Press (Barbell)
5
3 reps
87.5%
3
Bench Press (Barbell)
2
10 reps
67.5%
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Pull-Up (Weighted)
4
5 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
90%
2
Bench Press (Barbell)
3
6 reps
77.5%
3
Chin-Up (Bodyweight)
4
8 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 9
5
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
6
Face Pull
2
15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Deadlift (Barbell)
8
2 reps
85%
3
Bench Press (Barbell)
2
8 reps
72.5%
4
Hip Adductor (Machine)
2
15-20 reps
RPE 9
5
Pull-Up (Bodyweight)
4
5-8 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
6 reps
77.5%
2
Chin-Up (Bodyweight)
4
8-10 reps
RPE 8
3
Arnold Press
3
10-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9
5
Face Pull
2
15-20 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
7
Concentration Curl
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
3 reps
85%
2
Bench Press (Barbell)
5
4 reps
87.5%
3
Bench Press (Paused)
2
6 reps
80%
4
Hip Abductor (Machine)
3
15-20 reps
RPE 9
5
Pull-Up (Weighted)
4
5-8 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
7 reps
77.5%
2
Chin-Up (Bodyweight)
3
8-10 reps
RPE 6
3
Arnold Press
3
10-12 reps
RPE 6
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 6
5
Face Pull
2
15-20 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
8
2 reps
75%
2
Bench Press (Barbell)
5
3 reps
90%
3
Bench Press (Barbell)
2
4 reps
80%
4
Hip Adductor (Machine)
3
15-20 reps
RPE 9
5
Pull-Up (Weighted)
4
3-5 reps
RPE 7
6
Standing Calf Raise
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
7 reps
77.5%
2
Chin-Up (Bodyweight)
4
8-10 reps
RPE 8
3
Arnold Press
3
10-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9
5
Face Pull
2
15-20 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
7
Concentration Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
4 reps
80%
2
Bench Press (Barbell)
5
2 reps
92.5%
3
Bench Press (Barbell)
2
2 reps
87.5%
4
Hip Abductor (Machine)
3
15-20 reps
RPE 9
5
Pull-Up (Weighted)
4
3-5 reps
RPE 7
6
Standing Calf Raise
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
4 reps
80%
2
Dip (Weighted)
5
8 reps
RPE 8
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Lat Pulldown
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Face Pull
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
10-12 reps
RPE 7
2
Squat (Barbell)
7
6 reps
75%
3
Leg Extension
4
12-15 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 9
5
Hip Adductor (Machine)
3
15-20 reps
RPE 9
6
V-Up
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
4 reps
80%
2
Dip (Weighted)
5
8 reps
RPE 8
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Lat Pulldown
1
12-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
RPE 9
2
Squat (Barbell)
7
6 reps
75%
3
Good Morning
4
10-12 reps
RPE 7
4
Leg Extension
4
12-15 reps
RPE 9
5
Hip Adductor (Machine)
3
15-20 reps
RPE 9
6
V-Up
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
6 reps
77.5%
2
Dip (Weighted)
5
8 reps
RPE 8
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Lat Pulldown
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
95%
2
Squat (Low Bar)
2
7 reps
75%
3
Leg Extension
4
12-15 reps
RPE 8
4
Standing Calf Raise
3
15-20 reps
RPE 8
5
Hip Adductor (Machine)
3
15-20 reps
RPE 8
6
V-Up
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
6 reps
77.5%
2
Dip (Weighted)
5
8 reps
RPE 8
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Lat Pulldown
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
7
7 reps
75%
2
Good Morning
4
10-12 reps
RPE 7
3
Leg Extension
4
12-15 reps
RPE 9
4
Standing Calf Raise
3
15-20 reps
RPE 10
5
Hip Adductor (Machine)
3
15-20 reps
RPE 10
6
V-Up
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
4 reps
82.5%
2
Dip (Weighted)
5
8 reps
RPE 8
3
Hanging Leg Raise
3
10-12 reps
RPE 9
4
Lat Pulldown
4
12-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
8
2 reps
75%
2
Bench Press (Paused)
6
5 reps
75%
3
T-Bar Row
4
10 reps
RPE 7
4
Nordic Curl
3
6 reps
RPE 8
5
Shrug (Dumbbell)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
80%
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
3
Bench Press (Close Grip)
4
12 reps
RPE 7
4
Pendlay Row
3
10 reps
RPE 7
5
Pec Fly (Dumbbell)
2
15-20 reps
RPE 9
6A
Upright Row (Dumbbell)
3
15-20 reps
RPE 9
6B
Shrug (Dumbbell)
3
15-20 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
8
2 reps
77.5%
2
Bench Press (Paused)
7
5 reps
75%
3
Pendlay Row
4
10 reps
RPE 7
4
Nordic Curl
2
6-8 reps
RPE 8
5
Shrug (Dumbbell)
3
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
6 reps
80%
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
3
Floor Press (Barbell)
4
12 reps
RPE 7
4
Pendlay Row
3
10 reps
RPE 7
5
Pec Fly (Dumbbell)
2
15-20 reps
RPE 9
6A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
6B
Shrug (Dumbbell)
3
15-20 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
8
2 reps
82.5%
2
Bench Press (Paused)
6
6 reps
75%
3
Pendlay Row
4
10 reps
RPE 7
4
Nordic Curl
3
6-8 reps
RPE 8
5
Shrug (Dumbbell)
3
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
82.5%
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 7
3
Deficit Push Up
4
AMRAP
RPE 10
4
Pendlay Row
3
10 reps
RPE 7
5
Pec Fly (Dumbbell)
2
15-20 reps
RPE 7
6A
Shrug (Dumbbell)
3
15-20 reps
RPE 7
6B
Upright Row (Barbell)
3
15-20 reps
RPE 7
7
Skull Crusher (Barbell)
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
90%
2
Bench Press (Paused)
7
6 reps
75%
3
Pendlay Row
4
10 reps
RPE 7
4
Nordic Curl
3
6-8 reps
RPE 8
5
Shrug (Dumbbell)
3
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
3 reps
82.5%
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
4
Pendlay Row
3
10 reps
RPE 7
5
Pec Fly (Dumbbell)
3
15-20 reps
RPE 10
6A
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 10
6B
Shrug (Dumbbell)
3
15-20 reps
RPE 10
7
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
8
2 reps
75%
2
Bench Press (Paused)
8
5 reps
77.5%
3
Pendlay Row
4
10 reps
RPE 7
4
Nordic Curl
3
6-8 reps
RPE 8
5
Shrug (Dumbbell)
3
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
1B
Skull Crusher (Barbell)
4
12 reps
RPE 8
2A
Tricep Pushdown (Cable)
3
21 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
21 reps
RPE 10
3A
Standing Calf Raise
3
12 reps
RPE 9
3B
Bicycle Crunch
3
15 reps
RPE 9
3C
Band Pull Apart
3
20 reps
RPE 9
3D
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
6
4 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
3
Hyperextension
3
8-10 reps
RPE 7
4
Seated Calf Raise
3
15-20 reps
RPE 9
5
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
1B
Skull Crusher (Barbell)
4
12 reps
RPE 8
2A
Tricep Pushdown (Cable)
3
21 reps
RPE 10
2B
Incline Curl (Dumbbell)
3
21 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
3B
Band Pull Apart
3
20 reps
RPE 9
3C
Standing Calf Raise
3
12 reps
RPE 9
3D
Bicycle Crunch
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
6
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Hyperextension
3
8-10 reps
RPE 7
4
Seated Calf Raise
3
15-20 reps
RPE 9
5
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
1B
Skull Crusher (Barbell)
4
12 reps
RPE 8
2A
Incline Curl (Dumbbell)
3
21 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
21 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
3B
Band Pull Apart
3
20 reps
RPE 9
3C
Standing Calf Raise
3
12 reps
RPE 9
3D
Bicycle Crunch
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
6
4 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
3
Hyperextension
3
8-10 reps
RPE 6
4
Seated Calf Raise
3
15-20 reps
RPE 8
5
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
1B
Skull Crusher (Barbell)
4
12 reps
RPE 8
2A
Incline Curl (Dumbbell)
3
21 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
21 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
3B
Band Pull Apart
3
20 reps
RPE 9
3C
Standing Calf Raise
3
12 reps
RPE 9
3D
Bicycle Crunch
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
6
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
3
Hyperextension
3
8-10 reps
RPE 7
4
Seated Calf Raise
3
15-20 reps
RPE 9
5
Hanging Leg Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
1B
Skull Crusher (Barbell)
4
12 reps
RPE 8
2A
Incline Curl (Dumbbell)
3
21 reps
RPE 10
2B
Tricep Pushdown (Cable)
3
21 reps
RPE 10
3A
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
3B
Band Pull Apart
3
20 reps
RPE 9
3C
Standing Calf Raise
3
12 reps
RPE 9
3D
Bicycle Crunch
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Bench Press (Barbell)
6
10 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
7
Bicycle Crunch
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
10 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Weighted)
4
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
7
Bicycle Crunch
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
10 reps
RPE 7
2
Pull-Up (Neutral Grip, Bodyweight)
3
10 reps
RPE 7
3
Dip (Weighted)
4
10 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
30 reps
RPE 9
7
Bicycle Crunch
2
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
10 reps
RPE 7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Weighted)
4
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
7
Bicycle Crunch
2
10-12 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Squat (Barbell)
2 Sets
8 Reps
70%
3
Overhead Press (Barbell)
5 Sets
8 Reps
70%
4
Glute-Ham Raise
4 Sets
10 Reps
@7
5
Chest Supported Row (Dumbbell)
4 Sets
15 Reps
@9
6
Hammer Curl
3 Sets
25 Reps
@10
Day 2
1
Deadlift (Barbell)
7 Sets
4 Reps
80%
2
Bench Press (Barbell)
5 Sets
3 Reps
87.5%
3
Bench Press (Barbell)
2 Sets
10 Reps
67.5%
4
Hip Adductor (Machine)
3 Sets
15 Reps
@9
5
Pull-Up (Weighted)
4 Sets
5 Reps
@8
6
Standing Calf Raise
4 Sets
8 Reps
@9
Day 3
1
Squat (Barbell)
7 Sets
4 Reps
80%
2
Dip (Weighted)
5 Sets
8 Reps
@8
3
Hanging Leg Raise
3 Sets
10 Reps
@9
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@9
6
Face Pull
4 Sets
15 Reps
@9
Day 4
1
Deadlift (Paused)
8 Sets
2 Reps
75%
2
Bench Press (Paused)
6 Sets
5 Reps
75%
3
T-Bar Row
4 Sets
10 Reps
@7
4
Nordic Curl
3 Sets
6 Reps
@8
5
Shrug (Dumbbell)
3 Sets
20 Reps
@9
Day 5
1A
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8
1B
Skull Crusher (Barbell)
4 Sets
12 Reps
@8
2A
Tricep Pushdown (Cable)
3 Sets
21 Reps
@10
2B
Incline Curl (Dumbbell)
3 Sets
21 Reps
@10
3A
Standing Calf Raise
3 Sets
12 Reps
@9
3B
Bicycle Crunch
3 Sets
15 Reps
@9
3C
Band Pull Apart
3 Sets
20 Reps
@9
3D
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9