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Matt Vena reimagened

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2 athletes joined

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
    May 27, 2025 01:55
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
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%