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Powerbuild the Bull

by Ramin T.

Program Description

Simultaneously build strength and work capacity in the big 4 compound lifts, while keeping up with your bodybuilding aspirations. This program marries the general structure of Alexander Bromleys Bullmastiff, with a pyramid/AMRAP structure for the primary daily lift. All credit goes to Bromleys book “Base Strength”, I would highly recommend a read through. When you’re finished with this bad boy, you’ll be lucky to even have a pair of boxers that still fit your massive frame.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 30, 2025 06:26
  • Last Edited
    Jun 17, 2025 12:53

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12%
Chest
9.7%
Triceps
9.7%
Glutes
9.5%
Front Delts
9.4%
Hamstrings
9.3%
Middle Delts
7.5%
Upper Back
6.9%
Abs
6.8%
Lats
6.7%
Biceps
6.7%
Lower Back
3.4%
Adductors
1.3%
Forearms
0.7%
Rear Delts
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
60%
70%
75%
80%
2
Squat (Barbell)
1
AMRAP
70%
3
Stiff Leg Deadlift
3
12 reps
RPE 6-8
4
Leg Extension
2
15 reps
RPE 8-9
5
Hamstring Curl
2
15 reps
RPE 8-9
6
Lat Pulldown
2
15 reps
RPE 6-7
7
Hanging Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
75%
80%
85%
2
Squat (Barbell)
1
AMRAP
75%
3
Stiff Leg Deadlift
4
12 reps
RPE 6-8
4
Leg Extension
3
15 reps
RPE 8-9
5
Hamstring Curl
3
15 reps
RPE 8-9
6
Lat Pulldown
3
15 reps
RPE 6-7
7
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
60%
70%
75%
80%
85%
90%
2
Squat (Barbell)
1
AMRAP
80%
3
Stiff Leg Deadlift
5
12 reps
RPE 6-8
4
Leg Extension
4
15 reps
RPE 8-9
5
Hamstring Curl
4
15 reps
RPE 8-9
6
Lat Pulldown
4
15 reps
RPE 6-7
7
Hanging Leg Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
63%
73%
78%
83%
2
Squat (Barbell)
1
AMRAP
73%
3
Stiff Leg Deadlift
3
10 reps
RPE 6-8
4
Leg Extension
3
12 reps
RPE 8-9
5
Hamstring Curl
3
12 reps
RPE 8-9
6
Lat Pulldown
3
12 reps
RPE 6-7
7
Hanging Leg Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
63%
73%
78%
83%
88%
2
Squat (Barbell)
1
AMRAP
78%
3
Stiff Leg Deadlift
4
10 reps
RPE 6-8
4
Leg Extension
3
12 reps
RPE 8-9
5
Hamstring Curl
3
12 reps
RPE 8-9
6
Lat Pulldown
3
12 reps
RPE 6-7
7
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
63%
73%
78%
83%
88%
93%
2
Squat (Barbell)
1
AMRAP
83%
3
Stiff Leg Deadlift
5
10 reps
RPE 6-8
4
Leg Extension
4
12 reps
RPE 8-9
5
Hamstring Curl
4
12 reps
RPE 8-9
6
Lat Pulldown
4
12 reps
RPE 6-7
7
Hanging Leg Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
66%
76%
81%
86%
2
Squat (Barbell)
1
AMRAP
76%
3
Stiff Leg Deadlift
3
8 reps
RPE 6-8
4
Leg Extension
3
10 reps
RPE 8-9
5
Hamstring Curl
3
10 reps
RPE 8-9
6
Lat Pulldown
3
10 reps
RPE 6-7
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
66%
76%
81%
86%
91%
2
Squat (Barbell)
1
AMRAP
81%
3
Stiff Leg Deadlift
4
8 reps
RPE 6-8
4
Leg Extension
4
10 reps
RPE 8-9
5
Hamstring Curl
4
10 reps
RPE 8-9
6
Lat Pulldown
4
10 reps
RPE 6-7
7
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
66%
76%
81%
86%
91%
96%
2
Squat (Barbell)
1
AMRAP
86%
3
Stiff Leg Deadlift
5
8 reps
RPE 6-8
4
Leg Extension
4
10 reps
RPE 8-9
5
Hamstring Curl
4
10 reps
RPE 8-9
6
Lat Pulldown
4
10 reps
RPE 6-7
7
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
60%
70%
75%
80%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 6-8
4
JM Press
2
15 reps
RPE 6-8
5
Preacher Curl (Barbell)
2
15 reps
RPE 6-8
6
Dumbbell Row
2
15 reps
RPE 6-8
7
Chest Fly (Cable)
2
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
75%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
75%
3
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
RPE 6-8
4
JM Press
3
15 reps
RPE 6-8
5
Preacher Curl (Barbell)
3
15 reps
RPE 6-8
6
Dumbbell Row
3
15 reps
RPE 6-8
7
Chest Fly (Cable)
3
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
60%
70%
75%
80%
85%
90%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
5
12 reps
RPE 6-8
4
JM Press
4
15 reps
RPE 6-8
5
Preacher Curl (Barbell)
4
15 reps
RPE 6-8
6
Dumbbell Row
4
15 reps
RPE 6-8
7
Chest Fly (Cable)
4
15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
63%
73%
78%
83%
2
Bench Press (Barbell)
1
AMRAP
73%
3
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 6-8
4
JM Press
3
12 reps
RPE 6-8
5
Preacher Curl (Barbell)
3
12 reps
RPE 6-8
6
Dumbbell Row
3
12 reps
RPE 6-8
7
Chest Fly (Cable)
3
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
63%
73%
78%
83%
88%
2
Bench Press (Barbell)
1
AMRAP
78%
3
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 6-8
4
JM Press
3
12 reps
RPE 6-8
5
Preacher Curl (Barbell)
3
12 reps
RPE 6-8
6
Dumbbell Row
3
12 reps
RPE 6-8
7
Chest Fly (Cable)
3
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
63%
73%
78%
83%
88%
93%
2
Bench Press (Barbell)
1
AMRAP
83%
3
Standing Behind Neck Shoulder Press (Barbell)
5
10 reps
RPE 6-8
4
JM Press
4
12 reps
RPE 6-8
5
Preacher Curl (Barbell)
4
12 reps
RPE 6-8
6
Dumbbell Row
4
12 reps
RPE 6-8
7
Chest Fly (Cable)
4
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
66%
76%
81%
86%
2
Bench Press (Barbell)
1
AMRAP
76%
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6-8
4
JM Press
3
10 reps
RPE 6-8
5
Preacher Curl (Barbell)
3
10 reps
RPE 6-8
6
Dumbbell Row
3
10 reps
RPE 6-8
7
Chest Fly (Cable)
3
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
66%
76%
81%
86%
91%
2
Bench Press (Barbell)
1
AMRAP
81%
3
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 6-8
4
JM Press
4
10 reps
RPE 6-8
5
Preacher Curl (Barbell)
4
10 reps
RPE 6-8
6
Dumbbell Row
4
10 reps
RPE 6-8
7
Chest Fly (Cable)
4
10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
66%
76%
81%
86%
91%
96%
2
Bench Press (Barbell)
1
AMRAP
86%
3
Standing Behind Neck Shoulder Press (Barbell)
5
8 reps
RPE 6-8
4
JM Press
4
10 reps
RPE 6-8
5
Preacher Curl (Barbell)
4
10 reps
RPE 6-8
6
Dumbbell Row
4
10 reps
RPE 6-8
7
Chest Fly (Cable)
4
10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
60%
70%
75%
80%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Wide Stance Squat
3
10 reps
RPE 6-8
4
Leg Extension
2
15 reps
RPE 8-9
5
Hamstring Curl
2
15 reps
RPE 8-9
6
Lat Pulldown
2
15 reps
RPE 6-7
7
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
75%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
75%
3
Wide Stance Squat
4
10 reps
RPE 6-8
4
Leg Extension
3
15 reps
RPE 8-9
5
Hamstring Curl
3
15 reps
RPE 8-9
6
Lat Pulldown
3
15 reps
RPE 6-7
7
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
60%
70%
75%
80%
85%
90%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Wide Stance Squat
5
10 reps
RPE 6-8
4
Leg Extension
4
15 reps
RPE 8-9
5
Hamstring Curl
4
15 reps
RPE 8-9
6
Lat Pulldown
4
15 reps
RPE 6-7
7
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
63%
73%
78%
83%
2
Deadlift (Barbell)
1
AMRAP
73%
3
Wide Stance Squat
3
10 reps
RPE 6-8
4
Leg Extension
3
12 reps
RPE 8-9
5
Hamstring Curl
3
12 reps
RPE 8-9
6
Lat Pulldown
3
12 reps
RPE 6-7
7
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
63%
73%
78%
83%
88%
2
Deadlift (Barbell)
1
AMRAP
78%
3
Wide Stance Squat
4
10 reps
RPE 6-8
4
Leg Extension
3
12 reps
RPE 8-9
5
Hamstring Curl
3
12 reps
RPE 8-9
6
Lat Pulldown
3
12 reps
RPE 6-7
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
63%
73%
78%
83%
88%
93%
2
Deadlift (Barbell)
1
AMRAP
83%
3
Wide Stance Squat
5
10 reps
RPE 6-8
4
Leg Extension
4
12 reps
RPE 8-9
5
Hamstring Curl
4
12 reps
RPE 8-9
6
Lat Pulldown
4
12 reps
RPE 6-7
7
Hanging Leg Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
66%
76%
81%
86%
2
Deadlift (Barbell)
1
AMRAP
76%
3
Wide Stance Squat
3
8 reps
RPE 6-8
4
Leg Extension
3
10 reps
RPE 8-9
5
Hamstring Curl
3
10 reps
RPE 8-9
6
Lat Pulldown
3
10 reps
RPE 6-7
7
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
66%
76%
81%
86%
91%
2
Deadlift (Barbell)
1
AMRAP
81%
3
Wide Stance Squat
4
8 reps
RPE 6-8
4
Leg Extension
4
10 reps
RPE 8-9
5
Hamstring Curl
4
10 reps
RPE 8-9
6
Lat Pulldown
4
10 reps
RPE 6-7
7
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
66%
76%
81%
86%
91%
96%
2
Deadlift (Barbell)
1
AMRAP
86%
3
Wide Stance Squat
5
8 reps
RPE 6-8
4
Leg Extension
4
10 reps
RPE 8-9
5
Hamstring Curl
4
10 reps
RPE 8-9
6
Lat Pulldown
4
10 reps
RPE 6-7
7
Hanging Leg Raise
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
60%
70%
75%
80%
2
Overhead Press (Barbell)
1
AMRAP
70%
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6-8
4
JM Press
2
15 reps
RPE 6-8
5
Preacher Curl (Barbell)
2
15 reps
RPE 6-8
6
Dumbbell Row
2
15 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
2
15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
60%
70%
75%
80%
85%
2
Overhead Press (Barbell)
1
AMRAP
75%
3
Incline Bench Press (Barbell)
4
12 reps
RPE 6-8
4
JM Press
3
15 reps
RPE 6-8
5
Preacher Curl (Barbell)
3
15 reps
RPE 6-8
6
Dumbbell Row
3
15 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
60%
70%
75%
80%
85%
90%
2
Overhead Press (Barbell)
1
AMRAP
80%
3
Incline Bench Press (Barbell)
5
12 reps
RPE 6-8
4
JM Press
4
15 reps
RPE 6-8
5
Preacher Curl (Barbell)
4
15 reps
RPE 6-8
6
Dumbbell Row
4
15 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
4
15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
63%
73%
78%
83%
2
Overhead Press (Barbell)
1
AMRAP
73%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6-8
4
JM Press
3
12 reps
RPE 6-8
5
Preacher Curl (Barbell)
3
12 reps
RPE 6-8
6
Dumbbell Row
3
12 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
63%
73%
78%
83%
88%
2
Overhead Press (Barbell)
1
AMRAP
78%
3
Incline Bench Press (Barbell)
4
10 reps
RPE 6-8
4
JM Press
3
12 reps
RPE 6-8
5
Preacher Curl (Barbell)
3
12 reps
RPE 6-8
6
Dumbbell Row
3
12 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
63%
73%
78%
83%
88%
93%
2
Overhead Press (Barbell)
1
AMRAP
83%
3
Incline Bench Press (Barbell)
5
10 reps
RPE 6-8
4
JM Press
4
12 reps
RPE 6-8
5
Preacher Curl (Barbell)
4
12 reps
RPE 6-8
6
Dumbbell Row
4
12 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
66%
76%
81%
86%
2
Overhead Press (Barbell)
1
AMRAP
76%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6-8
4
JM Press
3
10 reps
RPE 6-8
5
Preacher Curl (Barbell)
3
10 reps
RPE 6-8
6
Dumbbell Row
3
10 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
66%
76%
81%
86%
91%
2
Overhead Press (Barbell)
1
AMRAP
81%
3
Incline Bench Press (Barbell)
4
8 reps
RPE 6-8
4
JM Press
4
10 reps
RPE 6-8
5
Preacher Curl (Barbell)
4
10 reps
RPE 6-8
6
Dumbbell Row
4
10 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
4
10 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
66%
76%
81%
86%
91%
96%
2
Overhead Press (Barbell)
1
AMRAP
86%
3
Incline Bench Press (Barbell)
5
8 reps
RPE 6-8
4
JM Press
4
10 reps
RPE 6-8
5
Preacher Curl (Barbell)
4
10 reps
RPE 6-8
6
Dumbbell Row
4
10 reps
RPE 6-8
7
One Arm Lateral Raise (Cable)
4
10 reps
RPE 8-9
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
70%
75%
80%
2
Squat (Barbell)
1 Set
AMRAP
70%
3
Stiff Leg Deadlift
3 Sets
12 Reps
@6-8
4
Leg Extension
2 Sets
15 Reps
@8-9
5
Hamstring Curl
2 Sets
15 Reps
@8-9
6
Lat Pulldown
2 Sets
15 Reps
@6-7
7
Hanging Leg Raise
2 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
70%
75%
80%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@6-8
4
JM Press
2 Sets
15 Reps
@6-8
5
Preacher Curl (Barbell)
2 Sets
15 Reps
@6-8
6
Dumbbell Row
2 Sets
15 Reps
@6-8
7
Chest Fly (Cable)
2 Sets
15 Reps
@8-9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
70%
75%
80%
2
Deadlift (Barbell)
1 Set
AMRAP
70%
3
Wide Stance Squat
3 Sets
10 Reps
@6-8
4
Leg Extension
2 Sets
15 Reps
@8-9
5
Hamstring Curl
2 Sets
15 Reps
@8-9
6
Lat Pulldown
2 Sets
15 Reps
@6-7
7
Hanging Leg Raise
2 Sets
15 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
60%
70%
75%
80%
2
Overhead Press (Barbell)
1 Set
AMRAP
70%
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6-8
4
JM Press
2 Sets
15 Reps
@6-8
5
Preacher Curl (Barbell)
2 Sets
15 Reps
@6-8
6
Dumbbell Row
2 Sets
15 Reps
@6-8
7
One Arm Lateral Raise (Cable)
2 Sets
15 Reps
@8-9