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W4R
by Vic
Program Description
4RT 0F W4R Uses 4 3-week blocks. Autoregulates via AMRAP week to week
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jul 02, 2024 12:54
Last Edited
Jul 07, 2024 11:55
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
6 Reps
65%
2
Squat (Barbell)
1 Set
6+ Reps
65%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
4
Tempo Bench Press
4 Sets
6 Reps
@7
5
Lying Leg Curl
3 Sets
12 Reps
@7
6
Leg Extension
3 Sets
12 Reps
@7
7
Cable Rear Delt Fly
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
65%
2
Deadlift (Barbell)
1 Set
6+ Reps
65%
3
Bench Press (Barbell)
3 Sets
6 Reps
65%
4
Bench Press (Barbell)
1 Set
6+ Reps
65%
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@7
6
Lat Pulldown
3 Sets
12 Reps
@7
7
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
8
Bicep Curl (Cable)
3 Sets
15 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
65%
2
Incline Bench Press (Barbell)
1 Set
6+ Reps
65%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
4
Dip (Weighted)
3 Sets
10 Reps
@7
5
Pull-Up (Weighted)
3 Sets
10 Reps
@7
6
Chest Fly (Cable)
4 Sets
15 Reps
@7
7
Dragon Flag
3 Sets
20 Reps
@7
Day 4
1
Squat (Paused)
2 Sets
6 Reps
@7
2
Good Morning
3 Sets
10 Reps
@7
3
Spoto Press
4 Sets
8 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
5
Reverse Nordic Curl
3 Sets
10 Reps
@7
6
Cable Crunch
3 Sets
15 Reps
@7
Day 5
1
Stiff Leg Deadlift
5 Sets
6 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Pendlay Row
3 Sets
10 Reps
@7
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
Day 1
1
Squat (Barbell)
2 Sets
6 Reps
65%
2
Squat (Barbell)
1 Set
6+ Reps
65%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
4
Tempo Bench Press
4 Sets
6 Reps
@7
5
Lying Leg Curl
3 Sets
12 Reps
@7
6
Leg Extension
3 Sets
12 Reps
@7
7
Cable Rear Delt Fly
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
65%
2
Deadlift (Barbell)
1 Set
6+ Reps
65%
3
Bench Press (Barbell)
3 Sets
6 Reps
65%
4
Bench Press (Barbell)
1 Set
6+ Reps
65%
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@7
6
Lat Pulldown
3 Sets
12 Reps
@7
7
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
8
Bicep Curl (Cable)
3 Sets
15 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
65%
2
Incline Bench Press (Barbell)
1 Set
6+ Reps
65%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
4
Dip (Weighted)
3 Sets
10 Reps
@7
5
Pull-Up (Weighted)
3 Sets
10 Reps
@7
6
Chest Fly (Cable)
4 Sets
15 Reps
@7
7
Dragon Flag
3 Sets
20 Reps
@7
Day 4
1
Squat (Paused)
3 Sets
6 Reps
@7
2
Good Morning
3 Sets
10 Reps
@7
3
Spoto Press
4 Sets
8 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
5
Reverse Nordic Curl
3 Sets
10 Reps
@7
6
Cable Crunch
3 Sets
15 Reps
@7
Day 5
1
Stiff Leg Deadlift
5 Sets
6 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Pendlay Row
3 Sets
10 Reps
@7
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7
6
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
65%
2
Squat (Barbell)
1 Set
6+ Reps
65%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
4
Tempo Bench Press
4 Sets
6 Reps
@7
5
Lying Leg Curl
3 Sets
12 Reps
@7
6
Leg Extension
3 Sets
12 Reps
@7
7
Cable Rear Delt Fly
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
6 Reps
70%
2
Deadlift (Barbell)
1 Set
6+ Reps
70%
3
Bench Press (Barbell)
4 Sets
6 Reps
70%
4
Bench Press (Barbell)
1 Set
6+ Reps
70%
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@7
6
Lat Pulldown
3 Sets
12 Reps
@7
7
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
8
Bicep Curl (Cable)
3 Sets
15 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Incline Bench Press (Barbell)
1 Set
6+ Reps
70%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
4
Dip (Weighted)
3 Sets
10 Reps
@7
5
Pull-Up (Weighted)
3 Sets
10 Reps
@7
6
Chest Fly (Cable)
4 Sets
15 Reps
@7
7
Dragon Flag
3 Sets
20 Reps
@7
Day 4
1
Squat (Paused)
4 Sets
6 Reps
@7
2
Good Morning
3 Sets
10 Reps
@7
3
Spoto Press
5 Sets
8 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
5
Reverse Nordic Curl
3 Sets
10 Reps
@7
6
Cable Crunch
4 Sets
15 Reps
@7
Day 5
1
Stiff Leg Deadlift
6 Sets
6 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Pendlay Row
3 Sets
10 Reps
@7
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7
6
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@7
Day 1
1
Squat (Barbell)
2 Sets
6 Reps
70%
2
Squat (Barbell)
1 Set
6+ Reps
70%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
4
Bench Press (Paused)
4 Sets
6 Reps
@7
5
Lying Leg Curl
3 Sets
12 Reps
@7
6
Leg Extension
3 Sets
12 Reps
@7
7
Cable Rear Delt Fly
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
70%
2
Deadlift (Barbell)
1 Set
6+ Reps
70%
3
Bench Press (Barbell)
3 Sets
6 Reps
70%
4
Bench Press (Barbell)
1 Set
6+ Reps
70%
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@7
6
Lat Pulldown
3 Sets
12 Reps
@7
7
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
8
Bicep Curl (Cable)
3 Sets
15 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Incline Bench Press (Barbell)
1 Set
6+ Reps
70%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
4
Dip (Weighted)
3 Sets
10 Reps
@7
5
Pull-Up (Weighted)
3 Sets
10 Reps
@7
6
Chest Fly (Cable)
4 Sets
15 Reps
@7
7
Dragon Flag
3 Sets
20 Reps
@7
Day 4
1
Squat (Paused)
2 Sets
6 Reps
@7
2
Good Morning
3 Sets
10 Reps
@7
3
Bench Press (Close Grip)
4 Sets
8 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
5
Reverse Nordic Curl
3 Sets
10 Reps
@7
6
Cable Crunch
3 Sets
15 Reps
@7
Day 5
1
Stiff Leg Deadlift
5 Sets
6 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Pendlay Row
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
Day 1
1
Squat (Barbell)
2 Sets
6 Reps
70%
2
Squat (Barbell)
1 Set
6+ Reps
70%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
4
Bench Press (Paused)
4 Sets
6 Reps
@7
5
Lying Leg Curl
3 Sets
12 Reps
@7
6
Leg Extension
3 Sets
12 Reps
@7
7
Cable Rear Delt Fly
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
70%
2
Deadlift (Barbell)
1 Set
6+ Reps
70%
3
Bench Press (Barbell)
3 Sets
6 Reps
70%
4
Bench Press (Barbell)
1 Set
6+ Reps
70%
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@7
6
Lat Pulldown
3 Sets
12 Reps
@7
7
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
8
Bicep Curl (Cable)
3 Sets
15 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Incline Bench Press (Barbell)
1 Set
6+ Reps
70%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
4
Dip (Weighted)
3 Sets
10 Reps
@7
5
Pull-Up (Weighted)
3 Sets
10 Reps
@7
6
Chest Fly (Cable)
4 Sets
15 Reps
@7
7
Dragon Flag
3 Sets
20 Reps
@7
Day 4
1
Squat (Paused)
3 Sets
6 Reps
@7
2
Good Morning
3 Sets
10 Reps
@7
3
Bench Press (Close Grip)
4 Sets
8 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
5
Reverse Nordic Curl
3 Sets
10 Reps
@7
6
Cable Crunch
3 Sets
15 Reps
@7
Day 5
1
Stiff Leg Deadlift
5 Sets
6 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Pendlay Row
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7
6
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
70%
2
Squat (Barbell)
1 Set
6+ Reps
70%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
4
Bench Press (Paused)
4 Sets
6 Reps
@7
5
Lying Leg Curl
3 Sets
12 Reps
@7
6
Leg Extension
3 Sets
12 Reps
@7
7
Cable Rear Delt Fly
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
6 Reps
70%
2
Deadlift (Barbell)
1 Set
6+ Reps
70%
3
Bench Press (Barbell)
4 Sets
6 Reps
70%
4
Bench Press (Barbell)
1 Set
6+ Reps
70%
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@7
6
Lat Pulldown
3 Sets
12 Reps
@7
7
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
8
Bicep Curl (Cable)
3 Sets
15 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Incline Bench Press (Barbell)
1 Set
6+ Reps
70%
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
4
Dip (Weighted)
3 Sets
10 Reps
@7
5
Pull-Up (Weighted)
3 Sets
10 Reps
@7
6
Chest Fly (Cable)
4 Sets
15 Reps
@7
7
Dragon Flag
3 Sets
20 Reps
@7
Day 4
1
Squat (Paused)
4 Sets
6 Reps
@7
2
Good Morning
3 Sets
10 Reps
@7
3
Bench Press (Close Grip)
5 Sets
8 Reps
@7
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
5
Reverse Nordic Curl
3 Sets
10 Reps
@7
6
Cable Crunch
4 Sets
15 Reps
@7
Day 5
1
Stiff Leg Deadlift
6 Sets
6 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Pendlay Row
3 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7
6
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
75%
2
Squat (Barbell)
1 Set
5 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@7.5
4
Bench Press (Paused)
4 Sets
6 Reps
@7.5
5
Lying Leg Curl
3 Sets
12 Reps
@7
6
Leg Extension
3 Sets
12 Reps
@7
7
Cable Rear Delt Fly
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
4 Reps
75%
2
Deadlift (Barbell)
1 Set
4+ Reps
75%
3
Bench Press (Barbell)
4 Sets
5 Reps
75%
4
Bench Press (Barbell)
1 Set
5 Reps
75%
5
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7.5
6
Lat Pulldown
3 Sets
12 Reps
@7.5
7
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
1 Set
5 Reps
75%
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
4
Dip (Weighted)
3 Sets
10 Reps
@7.5
5
Pull-Up (Weighted)
3 Sets
10 Reps
@7.5
6
Chest Fly (Cable)
4 Sets
15 Reps
@7
7
Dragon Flag
3 Sets
20 Reps
@7
Day 4
1
Squat (Paused)
6 Sets
5 Reps
@7.5
2
Good Morning
3 Sets
10 Reps
@7.5
3
Pin Press Bench (Barbell)
4 Sets
8 Reps
@7.5
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@7.5
5
Reverse Nordic Curl
3 Sets
10 Reps
@7
6
Cable Crunch
3 Sets
15 Reps
@7
Day 5
1
Deadlift (Paused)
6 Sets
4 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7.5
3
Pendlay Row
3 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
3 Sets
10 Reps
@7.5
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
77.5%
2
Squat (Barbell)
1 Set
5 Reps
77.5%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@7.5
4
Bench Press (Paused)
3 Sets
6 Reps
@7.5
5
Lying Leg Curl
3 Sets
12 Reps
@7
6
Leg Extension
1 Set
12 Reps
@7
7
Cable Rear Delt Fly
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
4 Reps
77.5%
2
Deadlift (Barbell)
1 Set
4+ Reps
77.5%
3
Bench Press (Barbell)
4 Sets
5 Reps
77.5%
4
Bench Press (Barbell)
1 Set
5 Reps
77.5%
5
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7.5
6
Lat Pulldown
3 Sets
12 Reps
@7.5
7
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
1 Set
5 Reps
77.5%
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
77.5%
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
4
Dip (Weighted)
3 Sets
10 Reps
@7.5
5
Pull-Up (Weighted)
3 Sets
10 Reps
@7.5
6
Chest Fly (Cable)
4 Sets
15 Reps
@7
7
Dragon Flag
3 Sets
20 Reps
@7
Day 4
1
Squat (Paused)
5 Sets
5 Reps
@7.5
2
Good Morning
3 Sets
10 Reps
@7.5
3
Pin Press Bench (Barbell)
4 Sets
8 Reps
@7.5
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@7.5
5
Reverse Nordic Curl
3 Sets
10 Reps
@7
6
Cable Crunch
3 Sets
15 Reps
@7
Day 5
1
Deadlift (Paused)
5 Sets
4 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7.5
3
Pendlay Row
3 Sets
10 Reps
@7.5
4
Pull-Up (Weighted)
3 Sets
10 Reps
@7.5
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
Day 1
1
Squat (Barbell)
2 Sets
5 Reps
80%
2
Squat (Barbell)
1 Set
5 Reps
80%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
4
Bench Press (Paused)
3 Sets
6 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@7
6
Leg Extension
3 Sets
12 Reps
@7
7
Cable Rear Delt Fly
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
80%
2
Deadlift (Barbell)
1 Set
4+ Reps
80%
3
Deadlift (Barbell)
1 Set
4+ Reps
75%
4
Deadlift (Barbell)
1 Set
4 Reps
80%
5
Bench Press (Barbell)
1 Set
5 Reps
80%
6
Bench Press (Barbell)
3 Sets
5 Reps
80%
7
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
8
Lat Pulldown
3 Sets
12 Reps
@8
9
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
10
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Incline Bench Press (Barbell)
1 Set
5 Reps
80%
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
4
Dip (Weighted)
3 Sets
10 Reps
@8
5
Pull-Up (Weighted)
3 Sets
10 Reps
@8
6
Chest Fly (Cable)
4 Sets
15 Reps
@7
7
Dragon Flag
3 Sets
20 Reps
@7
Day 4
1
Squat (Paused)
5 Sets
5 Reps
@8
2
Good Morning
3 Sets
10 Reps
@8
3
Pin Press Bench (Barbell)
4 Sets
8 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
5
Reverse Nordic Curl
3 Sets
10 Reps
@7
6
Cable Crunch
3 Sets
15 Reps
@7
Day 5
1
Deadlift (Paused)
5 Sets
4 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Pendlay Row
3 Sets
10 Reps
@8
4
Pull-Up (Weighted)
3 Sets
10 Reps
@8
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
Day 1
1
Squat (Barbell)
2 Sets
5 Reps
82.5%
2
Squat (Barbell)
1 Set
5 Reps
82.5%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
4
Bench Press (Paused)
3 Sets
6 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@7
6
Leg Extension
3 Sets
12 Reps
@7
7
Cable Rear Delt Fly
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
82.5%
2
Deadlift (Barbell)
1 Set
3+ Reps
82.5%
3
Bench Press (Barbell)
3 Sets
5 Reps
82.5%
4
Bench Press (Barbell)
1 Set
5 Reps
82.5%
5
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8.5
6
Lat Pulldown
3 Sets
12 Reps
@8
7
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
8
Hammer Curl
3 Sets
15 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
2 Sets
5 Reps
82.5%
2
Incline Bench Press (Barbell)
1 Set
5 Reps
82.5%
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8.5
4
Dip (Weighted)
3 Sets
10 Reps
@8
5
Pull-Up (Weighted)
3 Sets
10 Reps
@8
6
Chest Fly (Cable)
4 Sets
15 Reps
@7
7
Dragon Flag
3 Sets
20 Reps
@7
Day 4
1
Squat (Paused)
4 Sets
5 Reps
@8.5
2
Good Morning
3 Sets
10 Reps
@8.5
3
Pin Press Bench (Barbell)
4 Sets
8 Reps
@8.5
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
5
Reverse Nordic Curl
3 Sets
10 Reps
@7
6
Cable Crunch
3 Sets
15 Reps
@7
Day 5
1
Deadlift (Paused)
4 Sets
4 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
3
Pendlay Row
3 Sets
10 Reps
@8.5
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
Day 1
1
Squat (Barbell)
2 Sets
4 Reps
85%
2
Squat (Barbell)
1 Set
4 Reps
85%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
4
Bench Press (Paused)
3 Sets
6 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@7
6
Leg Extension
3 Sets
12 Reps
@7
7
Cable Rear Delt Fly
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
85%
2
Deadlift (Barbell)
1 Set
3+ Reps
85%
3
Bench Press (Barbell)
3 Sets
4 Reps
85%
4
Bench Press (Barbell)
1 Set
4+ Reps
85%
5
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8.5
6
Lat Pulldown
3 Sets
12 Reps
@8
7
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
8
Hammer Curl
3 Sets
15 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
2 Sets
4 Reps
85%
2
Incline Bench Press (Barbell)
1 Set
4 Reps
85%
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8.5
4
Dip (Weighted)
3 Sets
10 Reps
@8
5
Pull-Up (Weighted)
3 Sets
10 Reps
@8
6
Chest Fly (Cable)
4 Sets
15 Reps
@7
7
Dragon Flag
3 Sets
20 Reps
@7
Day 4
1
Squat (Paused)
3 Sets
5 Reps
@8.5
2
Good Morning
3 Sets
10 Reps
@8.5
3
Pin Press Bench (Barbell)
3 Sets
8 Reps
@8.5
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
5
Reverse Nordic Curl
3 Sets
10 Reps
@7
6
Cable Crunch
3 Sets
15 Reps
@7
Day 5
1
Deadlift (Paused)
3 Sets
4 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
3
Pendlay Row
3 Sets
10 Reps
@8.5
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
Day 1
1
Squat (Barbell)
2 Sets
3 Reps
87.5%
2
Squat (Barbell)
1 Set
3 Reps
87.5%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
4
Bench Press (Paused)
3 Sets
6 Reps
@8
5
Lying Leg Curl
3 Sets
12 Reps
@7
6
Leg Extension
3 Sets
12 Reps
@7
7
Cable Rear Delt Fly
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
2 Sets
3 Reps
87.5%
2
Deadlift (Barbell)
1 Set
3 Reps
87.5%
3
Bench Press (Barbell)
2 Sets
3 Reps
87.5%
4
Bench Press (Barbell)
1 Set
3 Reps
87.5%
5
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8.5
6
Lat Pulldown
3 Sets
12 Reps
@8
7
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7
8
Hammer Curl
3 Sets
15 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
2 Sets
3 Reps
87.5%
2
Incline Bench Press (Barbell)
1 Set
3 Reps
87.5%
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8.5
4
Dip (Weighted)
3 Sets
10 Reps
@8
5
Pull-Up (Weighted)
3 Sets
10 Reps
@8
6
Chest Fly (Cable)
4 Sets
15 Reps
@7
7
Dragon Flag
3 Sets
20 Reps
@7
Day 4
1
Squat (Paused)
3 Sets
5 Reps
@8.5
2
Good Morning
3 Sets
10 Reps
@8.5
3
Pin Press Bench (Barbell)
3 Sets
8 Reps
@8.5
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
5
Reverse Nordic Curl
3 Sets
10 Reps
@7
6
Cable Crunch
3 Sets
15 Reps
@7
Day 5
1
Deadlift (Paused)
3 Sets
4 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
3
Pendlay Row
3 Sets
10 Reps
@8.5
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@7