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Matt Vena reimagened

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Program Description

Matt Vena program but with slightly different accessories. Enter the 1RM of your main lifts for the accessories. For example 100kg squat-100kg paused squat. (The % is lowered for the variations.)

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 25, 2025 08:12
  • Last Edited
    Jun 18, 2025 12:28

Summary

Unleash your potential with the **Matt Vena Reimagined** program, a comprehensive 12-week training plan designed for serious lifters. With four focused sessions each week, you'll engage in a mix of compound lifts and accessory work, targeting all major muscle groups to build strength and muscle mass. Expect to tackle exercises like the Barbell Squat, Overhead Press, and Weighted Dips, all structured to push your limits and enhance performance. Equip yourself with a full gym and get ready to transform your training routine!
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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
Larsen Press (Barbell)
3
6 reps
66%
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Squat (Low Bar)
3
4 reps
73%
4
Tempo Squat (Barbell)
3
2 reps
70%
5
Bicep Curl (EZ Bar)
3
3 reps
78%
6A
Neck Curl
2
10-30 reps
RPE 7-9
6B
Neck Extension
2
10-30 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
66%
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Squat (Low Bar)
3
5 reps
73%
4
Tempo Squat (Barbell)
3
3 reps
70%
5
Bicep Curl (EZ Bar)
3
4 reps
78%
6A
Neck Curl
2
10-30 reps
RPE 7-9
6B
Neck Extension
2
10-30 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
66%
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Squat (Low Bar)
3
6 reps
73%
4
Tempo Squat (Barbell)
3
4 reps
70%
5
Bicep Curl (EZ Bar)
3
5 reps
78%
6A
Neck Curl
2
10-30 reps
RPE 7-9
6B
Neck Extension
2
10-30 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
69%
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Squat (Low Bar)
3
4 reps
76%
4
Tempo Squat (Barbell)
3
2 reps
73%
5
Bicep Curl (EZ Bar)
3
3 reps
82%
6A
Neck Curl
2
10-30 reps
RPE 7-9
6B
Neck Extension
2
10-30 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
69%
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Squat (Low Bar)
3
5 reps
76%
4
Tempo Squat (Barbell)
3
3 reps
73%
5
Bicep Curl (EZ Bar)
3
4 reps
82%
6A
Neck Curl
2
10-30 reps
RPE 7-9
6B
Neck Extension
2
10-30 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
69%
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Squat (Low Bar)
3
6 reps
76%
4
Tempo Squat (Barbell)
3
4 reps
73%
5
Bicep Curl (EZ Bar)
3
5 reps
82%
6A
Neck Curl
2
10-30 reps
RPE 7-9
6B
Neck Extension
2
10-30 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
74%
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Squat (Low Bar)
3
4 reps
79%
4
Tempo Squat (Barbell)
3
2 reps
76%
5
Bicep Curl (EZ Bar)
3
3 reps
87%
6A
Neck Curl
2
10-30 reps
RPE 7-9
6B
Neck Extension
2
10-30 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
72%
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Squat (Low Bar)
3
5 reps
79%
4
Tempo Squat (Barbell)
3
3 reps
76%
5
Bicep Curl (EZ Bar)
3
4 reps
87%
6A
Neck Curl
2
10-30 reps
RPE 7-9
6B
Neck Extension
2
10-30 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
72%
2
Overhead Press (Barbell)
3
6 reps
RPE 9
3
Squat (Low Bar)
3
6 reps
79%
4
Tempo Squat (Barbell)
3
4 reps
76%
5
Bicep Curl (EZ Bar)
3
5 reps
87%
6A
Neck Curl
2
10-30 reps
RPE 7-9
6B
Neck Extension
2
10-30 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
5
6 reps
76%
2
Overhead Press (Barbell)
3
6 reps
RPE 7
3
Squat (Barbell)
1
1 reps
RPE 6
4
Squat (Low Bar)
3
4 reps
81%
5
Tempo Squat (Barbell)
3
2 reps
78%
6
Bicep Curl (EZ Bar)
3
3 reps
91%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
5
6 reps
78%
2
Overhead Press (Barbell)
3
6 reps
RPE 5
3
Squat (Barbell)
1
1 reps
RPE 6
4
Squat (Low Bar)
3
4 reps
83%
5
Tempo Squat (Barbell)
3
2 reps
80%
6
Bicep Curl (EZ Bar)
3
4 reps
91%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
70%
2
Bench Press (Barbell)
5
2 reps
75%
3
Deadlift (Barbell)
3
2 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 9
2
Deadlift (Barbell)
3
4 reps
70%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
4
Skull Crusher (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
1
2
3 reps
6 reps
RPE 10
RPE 8
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 9
2
Deadlift (Barbell)
3
5 reps
70%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
4
Skull Crusher (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
1
2
3 reps
6 reps
RPE 10
RPE 8
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 9
2
Deadlift (Barbell)
3
6 reps
70%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Skull Crusher (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
1
2
3 reps
6 reps
RPE 10
RPE 8
6
Lateral Raise (Cable)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 9
2
Deadlift (Barbell)
3
4 reps
73%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
4
Skull Crusher (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
1
2
3 reps
6 reps
RPE 10
RPE 8
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 9
2
Deadlift (Barbell)
3
5 reps
73%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
4
Skull Crusher (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
1
2
3 reps
6 reps
RPE 10
RPE 8
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 9
2
Deadlift (Barbell)
3
6 reps
73%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Skull Crusher (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
1
2
3 reps
6 reps
RPE 10
RPE 8
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 9
2
Deadlift (Barbell)
3
4 reps
76%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
4
Skull Crusher (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
1
2
3 reps
6 reps
RPE 10
RPE 8
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 9
2
Deadlift (Barbell)
3
5 reps
76%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
4
Skull Crusher (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
1
2
3 reps
6 reps
RPE 10
RPE 8
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 9
2
Deadlift (Barbell)
3
6 reps
76%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Skull Crusher (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
1
2
3 reps
6 reps
RPE 10
RPE 8
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 8
2
Deadlift (Barbell)
1
1 reps
RPE 6
3
Deadlift (Barbell)
4
4 reps
78%
4
Skull Crusher (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
1
2
3 reps
6 reps
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
1 reps
RPE 6
3
Deadlift (Barbell)
4
4 reps
80%
4
Skull Crusher (Barbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
60%
2
Bench Press (Barbell)
3
2 reps
70%
3
Deadlift (Barbell)
2
2 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Long Pause Bench Press
3
2 reps
74%
4
Squat (Barbell)
1
1 reps
RPE 6
5
Squat (Barbell)
3
2 reps
78%
6
Squat (Paused)
3
2 reps
74%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
78%
3
Long Pause Bench Press
3
3 reps
74%
4
Squat (Barbell)
1
1 reps
RPE 7
5
Squat (Barbell)
3
3 reps
78%
6
Squat (Paused)
3
3 reps
74%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
78%
3
Long Pause Bench Press
3
4 reps
74%
4
Squat (Barbell)
1
1 reps
RPE 7
5
Squat (Barbell)
3
4 reps
78%
6
Squat (Paused)
3
4 reps
74%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
81%
3
Long Pause Bench Press
3
2 reps
77%
4
Squat (Barbell)
1
1 reps
RPE 6
5
Squat (Barbell)
3
2 reps
81%
6
Squat (Paused)
3
2 reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
81%
3
Long Pause Bench Press
3
3 reps
77%
4
Squat (Barbell)
1
1 reps
RPE 7
5
Squat (Barbell)
3
3 reps
81%
6
Squat (Paused)
3
3 reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
81%
3
Long Pause Bench Press
3
4 reps
77%
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
4 reps
81%
6
Squat (Paused)
3
4 reps
77%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
84%
3
Long Pause Bench Press
3
2 reps
80%
4
Squat (Barbell)
1
1 reps
RPE 6
5
Squat (Barbell)
3
2 reps
84%
6
Squat (Paused)
3
2 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
84%
3
Long Pause Bench Press
3
3 reps
80%
4
Squat (Barbell)
1
1 reps
RPE 7
5
Squat (Barbell)
3
3 reps
84%
6
Squat (Paused)
3
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
84%
3
Long Pause Bench Press
3
4 reps
80%
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
4 reps
84%
6
Squat (Paused)
3
4 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
86%
3
Long Pause Bench Press
3
2 reps
82%
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
2 reps
86%
6
Squat (Paused)
3
2 reps
82%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
88%
3
Long Pause Bench Press
3
2 reps
84%
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
2 reps
88%
6
Squat (Paused)
3
2 reps
84%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
4
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
73%
2
Bench Press (Close Grip)
3
4 reps
71%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
3
2 reps
78%
5
Deadlift (Paused)
2
2 reps
74%
6
Tricep Pushdown (Cable)
3
30 reps
RPE 9
7
Bicep Curl (EZ Bar)
1
3
1 reps
6 reps
87%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
73%
2
Bench Press (Close Grip)
3
5 reps
71%
3
Deadlift (Barbell)
1
1 reps
RPE 7
4
Deadlift (Barbell)
3
3 reps
78%
5
Deadlift (Paused)
2
3 reps
74%
6
Tricep Pushdown (Cable)
3
30 reps
RPE 9
7
Bicep Curl (EZ Bar)
1
3
1 reps
7 reps
87%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
73%
2
Bench Press (Close Grip)
3
6 reps
71%
3
Deadlift (Barbell)
1
1 reps
RPE 7
4
Deadlift (Barbell)
3
4 reps
78%
5
Deadlift (Paused)
2
4 reps
74%
6
Tricep Pushdown (Cable)
3
30 reps
RPE 9
7
Bicep Curl (EZ Bar)
1
3
1 reps
8 reps
87%
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
76%
2
Bench Press (Close Grip)
3
4 reps
74%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
3
2 reps
81%
5
Deadlift (Paused)
2
2 reps
77%
6
Tricep Pushdown (Cable)
3
30 reps
RPE 9
7
Bicep Curl (EZ Bar)
1
3
1 reps
6 reps
90%
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
77%
2
Bench Press (Close Grip)
3
5 reps
75%
3
Deadlift (Barbell)
1
1 reps
RPE 7
4
Deadlift (Barbell)
3
3 reps
81%
5
Deadlift (Paused)
2
3 reps
77%
6
Tricep Pushdown (Cable)
3
30 reps
RPE 9
7
Bicep Curl (EZ Bar)
1
3
1 reps
7 reps
90%
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
76%
2
Bench Press (Close Grip)
3
6 reps
74%
3
Deadlift (Barbell)
1
1 reps
RPE 8
4
Deadlift (Barbell)
3
4 reps
81%
5
Deadlift (Paused)
2
4 reps
77%
6
Tricep Pushdown (Cable)
3
30 reps
RPE 9
7
Bicep Curl (EZ Bar)
1
3
1 reps
8 reps
90%
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
79%
2
Bench Press (Close Grip)
3
4 reps
77%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
3
2 reps
84%
5
Deadlift (Paused)
2
2 reps
80%
6
Tricep Pushdown (Cable)
3
30 reps
RPE 9
7
Bicep Curl (EZ Bar)
1
3
1 reps
6 reps
92%
78%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
79%
2
Bench Press (Close Grip)
3
5 reps
77%
3
Deadlift (Barbell)
1
1 reps
RPE 7
4
Deadlift (Barbell)
3
3 reps
84%
5
Deadlift (Paused)
2
3 reps
80%
6
Tricep Pushdown (Cable)
3
30 reps
RPE 9
7
Bicep Curl (EZ Bar)
1
3
1 reps
7 reps
92%
78%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
79%
2
Bench Press (Close Grip)
3
4 reps
77%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
3
2 reps
84%
5
Deadlift (Paused)
2
2 reps
80%
6
Tricep Pushdown (Cable)
3
30 reps
RPE 9
7
Bicep Curl (EZ Bar)
1
3
1 reps
8 reps
92%
78%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
81%
3
Bench Press (Close Grip)
3
4 reps
79%
4
Deadlift (Barbell)
1
1 reps
RPE 8
5
Deadlift (Barbell)
3
2 reps
86%
6
Deadlift (Paused)
2
2 reps
82%
7
Tricep Pushdown (Cable)
3
30 reps
RPE 9
8
Bicep Curl (EZ Bar)
1
3
1 reps
6 reps
95%
83%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
83%
3
Bench Press (Close Grip)
3
4 reps
81%
4
Deadlift (Barbell)
1
1 reps
RPE 8
5
Deadlift (Barbell)
3
2 reps
88%
6
Deadlift (Paused)
2
2 reps
84%
7
Tricep Pushdown (Cable)
3
30 reps
RPE 9
8
Bicep Curl (EZ Bar)
1
1
1 reps
6 reps
95%
83%
Week 1
1 / 12 Weeks
Day 1
1
Larsen Press (Barbell)
3 Sets
6 Reps
66%
2
Overhead Press (Barbell)
3 Sets
6 Reps
@9
3
Squat (Low Bar)
3 Sets
4 Reps
73%
4
Tempo Squat (Barbell)
3 Sets
2 Reps
70%
5
Bicep Curl (EZ Bar)
3 Sets
3 Reps
78%
6A
Neck Curl
2 Sets
10-30 Reps
@7-9
6B
Neck Extension
2 Sets
10-30 Reps
@7-9
Day 2
1
Dip (Weighted)
3 Sets
6 Reps
@9
2
Deadlift (Barbell)
3 Sets
4 Reps
70%
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@6
4
Skull Crusher (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@10
@8
5
Pull-Up (Weighted)
1 Set
2 Sets
3 Reps
6 Reps
@10
@8
6
Lateral Raise (Cable)
2 Sets
8-15 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Reps
@6
2
Bench Press (Barbell)
3 Sets
2 Reps
78%
3
Long Pause Bench Press
3 Sets
2 Reps
74%
4
Squat (Barbell)
1 Set
1 Reps
@6
5
Squat (Barbell)
3 Sets
2 Reps
78%
6
Squat (Paused)
3 Sets
2 Reps
74%
Day 4
1
Bench Press (Barbell)
3 Sets
4 Reps
73%
2
Bench Press (Close Grip)
3 Sets
4 Reps
71%
3
Deadlift (Barbell)
1 Set
1 Reps
@6
4
Deadlift (Barbell)
3 Sets
2 Reps
78%
5
Deadlift (Paused)
2 Sets
2 Reps
74%
6
Tricep Pushdown (Cable)
3 Sets
30 Reps
@9
7
Bicep Curl (EZ Bar)
1 Set
3 Sets
1 Reps
6 Reps
87%
70%