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Dukes Program

by Dane Duke

Program Description

This is a 4 day a week powerbuilding program, I made it for myself and it includes movements I wouldn't normally do. If you don't like it, don't run it. Obvi. Soli Deo Gloria!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 19, 2026 04:13
  • Last Edited
    Feb 19, 2026 05:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Hamstrings
11.7%
Front Delts
11.3%
Glutes
9.7%
Chest
9.5%
Quadriceps
8.2%
Upper Back
7%
Biceps
7%
Lats
6%
Middle Delts
4.5%
Abs
4.3%
Lower Back
2.5%
Forearms
2%
Adductors
1.8%
Rear Delts
1%
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
1 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Paused)
1
3
1
1 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Lat Pulldown
4
10-13 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
7
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
1 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Paused)
1
3
1
1 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Lat Pulldown
4
10-13 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
7
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
1 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Paused)
1
3
1
1 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Lat Pulldown
4
10-13 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
7
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
1 reps
6 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Paused)
1
3
1
1 reps
6 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Lat Pulldown
4
10-13 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
7
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
1 reps
6 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Paused)
1
3
1
1 reps
6 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Lat Pulldown
4
10-13 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
7
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Paused)
1
3
1 reps
5 reps
RPE 6
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Lat Pulldown
4
10-13 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
7
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Paused)
1
3
1 reps
5 reps
RPE 6
RPE 7
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Lat Pulldown
4
10-13 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
7
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 6
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Paused)
1
3
1 reps
5 reps
RPE 6
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Lat Pulldown
4
10-13 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
7
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
RPE 7
RPE 8
2
Bench Press (Paused)
1
3
1 reps
5 reps
RPE 7
RPE 8
3
Lat Pulldown
4
10-13 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
4 reps
RPE 7
RPE 8
2
Bench Press (Paused)
1
3
1 reps
4 reps
RPE 7
RPE 8
3
Lat Pulldown
4
10-13 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Bench Press (Paused)
1
3
1 reps
3 reps
RPE 8
RPE 8
3
Lat Pulldown
4
10-13 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Paused)
1
3
1 reps
3 reps
RPE 9
RPE 8
3
Lat Pulldown
4
10-13 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
6 reps
RPE 6
RPE 6
2
Leg Curl
4
10-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6
4
Pec Deck (Machine)
4
10-15 reps
RPE 8-9
5
Seated Row (Machine)
4
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
6 reps
RPE 6
RPE 6
2
Leg Curl
4
10-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6
4
Pec Deck (Machine)
4
10-15 reps
RPE 8-9
5
Seated Row (Machine)
4
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
6 reps
RPE 6
RPE 6
2
Leg Curl
4
10-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6
4
Pec Deck (Machine)
4
10-15 reps
RPE 8-9
5
Seated Row (Machine)
4
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
6 reps
RPE 6
RPE 7
2
Leg Curl
4
10-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6
4
Pec Deck (Machine)
4
10-15 reps
RPE 8-9
5
Seated Row (Machine)
4
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
6 reps
RPE 6
RPE 7
2
Leg Curl
4
10-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6
4
Pec Deck (Machine)
4
10-15 reps
RPE 8-9
5
Seated Row (Machine)
4
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Leg Curl
4
10-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6
4
Pec Deck (Machine)
4
10-15 reps
RPE 8-9
5
Seated Row (Machine)
4
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 6
RPE 7
2
Leg Curl
4
10-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6
4
Pec Deck (Machine)
4
10-15 reps
RPE 8-9
5
Seated Row (Machine)
4
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 6
RPE 8
2
Leg Curl
4
10-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6
4
Pec Deck (Machine)
4
10-15 reps
RPE 8-9
5
Seated Row (Machine)
4
10-12 reps
RPE 8-9
6
Tricep Extension (Cable)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 7
RPE 8
2
Leg Curl
4
10-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6
4
Seated Row (Machine)
4
10-12 reps
RPE 8-9
5
Tricep Extension (Cable)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 7
RPE 8
2
Leg Curl
4
10-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6
4
Seated Row (Machine)
4
10-12 reps
RPE 8-9
5
Tricep Extension (Cable)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Leg Curl
4
10-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6
4
Seated Row (Machine)
4
10-12 reps
RPE 8-9
5
Tricep Extension (Cable)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 9
RPE 8
2
Leg Curl
4
10-12 reps
RPE 8-9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6
4
Seated Row (Machine)
4
10-12 reps
RPE 8-9
5
Tricep Extension (Cable)
4
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7-8
2
Hack Squat
3
10 reps
RPE 7-8
3
Dip (Weighted)
3
12 reps
RPE 7-8
4
Lat Pulldown
4
8 reps
RPE 8-9
5
Spider Curl
4
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7-8
2
Hack Squat
3
10 reps
RPE 7-8
3
Dip (Weighted)
3
12 reps
RPE 7-8
4
Lat Pulldown
4
8 reps
RPE 8-9
5
Spider Curl
4
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7-8
2
Hack Squat
3
10 reps
RPE 7-8
3
Dip (Weighted)
3
12 reps
RPE 7-8
4
Lat Pulldown
4
8 reps
RPE 8-9
5
Spider Curl
4
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7-8
2
Hack Squat
3
10 reps
RPE 7-8
3
Dip (Weighted)
3
12 reps
RPE 7-8
4
Lat Pulldown
4
8 reps
RPE 8-9
5
Spider Curl
4
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7-8
2
Hack Squat
3
10 reps
RPE 7-8
3
Dip (Weighted)
3
12 reps
RPE 7-8
4
Lat Pulldown
4
8 reps
RPE 8-9
5
Spider Curl
4
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7-8
2
Hack Squat
3
10 reps
RPE 7-8
3
Dip (Weighted)
3
12 reps
RPE 7-8
4
Lat Pulldown
4
8 reps
RPE 8-9
5
Spider Curl
4
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7-8
2
Hack Squat
3
10 reps
RPE 7-8
3
Dip (Weighted)
3
12 reps
RPE 7-8
4
Lat Pulldown
4
8 reps
RPE 8-9
5
Spider Curl
4
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7-8
2
Hack Squat
3
10 reps
RPE 7-8
3
Dip (Weighted)
3
12 reps
RPE 7-8
4
Lat Pulldown
4
8 reps
RPE 8-9
5
Spider Curl
4
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7-8
2
Hack Squat
3
10 reps
RPE 7-8
3
Dip (Weighted)
3
12 reps
RPE 7-8
4
Lat Pulldown
4
8 reps
RPE 8-9
5
Spider Curl
4
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7-8
2
Hack Squat
3
10 reps
RPE 7-8
3
Dip (Weighted)
3
12 reps
RPE 7-8
4
Lat Pulldown
4
8 reps
RPE 8-9
5
Spider Curl
4
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7-8
2
Hack Squat
3
10 reps
RPE 7-8
3
Dip (Weighted)
3
12 reps
RPE 7-8
4
Lat Pulldown
4
8 reps
RPE 8-9
5
Spider Curl
4
12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 7-8
2
Hack Squat
3
10 reps
RPE 7-8
3
Dip (Weighted)
3
12 reps
RPE 7-8
4
Lat Pulldown
4
8 reps
RPE 8-9
5
Spider Curl
4
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
7 reps
RPE 7-8
2
Jefferson Curl
3
10 reps
RPE 6-7
3
Larsen Press (Barbell)
1
3
3 reps
7 reps
RPE 7
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7-8
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
7 reps
RPE 7-8
2
Jefferson Curl
3
10 reps
RPE 6-7
3
Larsen Press (Barbell)
1
3
3 reps
7 reps
RPE 7
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7-8
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
7 reps
RPE 7-8
2
Jefferson Curl
3
10 reps
RPE 6-7
3
Larsen Press (Barbell)
1
3
3 reps
7 reps
RPE 7
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7-8
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
7 reps
RPE 7-8
2
Jefferson Curl
3
10 reps
RPE 6-7
3
Larsen Press (Barbell)
1
3
3 reps
7 reps
RPE 7
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7-8
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
7 reps
RPE 7-8
2
Jefferson Curl
3
10 reps
RPE 6-7
3
Larsen Press (Barbell)
1
3
3 reps
7 reps
RPE 7
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7-8
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
7 reps
RPE 7-8
2
Jefferson Curl
3
10 reps
RPE 6-7
3
Larsen Press (Barbell)
1
3
3 reps
7 reps
RPE 7
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7-8
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
7 reps
RPE 7-8
2
Jefferson Curl
3
10 reps
RPE 6-7
3
Larsen Press (Barbell)
1
3
3 reps
7 reps
RPE 7
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7-8
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
7 reps
RPE 7-8
2
Jefferson Curl
3
10 reps
RPE 6-7
3
Larsen Press (Barbell)
1
3
3 reps
7 reps
RPE 7
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7-8
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
7 reps
RPE 7-8
2
Jefferson Curl
3
10 reps
RPE 6-7
3
Larsen Press (Barbell)
1
3
3 reps
7 reps
RPE 7
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7-8
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
7 reps
RPE 7-8
2
Jefferson Curl
3
10 reps
RPE 6-7
3
Larsen Press (Barbell)
1
3
3 reps
7 reps
RPE 7
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7-8
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
7 reps
RPE 7-8
2
Jefferson Curl
3
10 reps
RPE 6-7
3
Larsen Press (Barbell)
1
3
3 reps
7 reps
RPE 7
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7-8
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
7 reps
RPE 7-8
2
Jefferson Curl
3
10 reps
RPE 6-7
3
Larsen Press (Barbell)
1
3
3 reps
7 reps
RPE 7
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7-8
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
6 Reps
6 Reps
6 Reps
10 Reps
@6
@6
@6
@6
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
6 Reps
6 Reps
6 Reps
10 Reps
@6
@6
@6
@6
@8
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-13 Reps
10-13 Reps
10-13 Reps
10-13 Reps
@9
@9
@9
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
@9
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
6 Reps
6 Reps
6 Reps
@6
@6
@6
@6
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8-9
@8-9
@8-9
@8-9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
@8-9
5
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8-9
@8-9
@8-9
@8-9
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
@8-9
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-8
@7-8
@7-8
2
Hack Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7-8
@7-8
@7-8
3
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@7-8
@7-8
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8-9
@8-9
@8-9
@8-9
5
Spider Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8-9
@8-9
@8-9
@8-9
Day 4
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7-8
@7-8
@7-8
2
Jefferson Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6-7
@6-7
@6-7
3
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
7 Reps
7 Reps
7 Reps
@7
@6
@6
@6
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@7-8
@7-8
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8-9
@8-9
@8-9
@8-9