Program Description
AFTER 6 YEARS FROM HITTING THE PLATFORM, I DID A RANDOM POWERLIFTING COMPETITON AND NOTICED I WASNT AS STRONG AS I USE TO BE, SO AFTER THE COMPETITION I WENT BACK TO THE LAB AND DEVELOPED THIS PROGRAM TO HELP GET BACK THE OLD.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedOct 14, 2025 05:12
- Last EditedOct 17, 2025 08:28
Summary
POWERBUILDING 2.0 is a comprehensive 12-week program designed for serious lifters looking to build strength and muscle simultaneously. With four training days each week, you'll tackle a mix of compound and accessory movements, including Safety Bar Squats, Bench Presses, and Deadlifts, all tailored to push your limits. This program emphasizes progressive overload and includes detailed intensity guidelines to ensure you’re maximizing your efforts. Equip your garage gym and get ready to transform your physique and performance!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.5%
Triceps
12.5%
Hamstrings
10.4%
Quadriceps
9.2%
Glutes
8.5%
Chest
8.3%
Upper Back
7.9%
Abs
5.8%
Middle Delts
5.5%
Biceps
4.8%
Lats
4.6%
Lower Back
2.1%
Forearms
2.1%
Adductors
1.8%
Calves
1.8%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Safety Bar Squat
5
3 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
72.5%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
77.5%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
82.5%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
87.5%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
92.5%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 7-10
4
Walking Lunge
3
12 reps
RPE 7-10
5
Leg Curl
4
12 reps
RPE 7-10
6
Standing Calf Raise
4
20 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
70%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
72.5%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
75%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
77.5%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
82.5%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
87.5%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
92.5%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
70%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8-10
3
Cable Crossover
3
15 reps
RPE 8-10
4
Floor Press (Dumbbell)
3
8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
70%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
72.5%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
75%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
77.5%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
82.5%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
87.5%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
90%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
92.5%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
90%
2
Barbell Row
4
10 reps
RPE 8-10
3
Seated Row (Cable)
3
12 reps
RPE 8-10
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
70%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
72.5%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
75%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
77.5%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
82.5%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
87.5%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
90%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
92.5%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
90%
2
Arnold Press
4
10 reps
RPE 8-10
3
Front Raise
3
12 reps
RPE 8-10
4
Upright Row (Cable)
3
12 reps
RPE 8-10
5
Bench Press (Close Grip)
3
8 reps
RPE 8-10
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 8-10
7
Incline Bicep Curl
3
12 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Safety Bar Squat5 Sets
3 Reps
70%
2
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
@7-10
3
Romanian Deadlift (Barbell)4 Sets
8 Reps
@7-10
4
Walking Lunge3 Sets
12 Reps
@7-10
5
Leg Curl4 Sets
12 Reps
@7-10
6
Standing Calf Raise4 Sets
20 Reps
@7-10
Day 2
1
Bench Press (Barbell)5 Sets
3 Reps
70%
2
Incline Bench Press (Dumbbell)4 Sets
10 Reps
@8-10
3
Cable Crossover3 Sets
15 Reps
@8-10
4
Floor Press (Dumbbell)3 Sets
8 Reps
@8-10
Day 3
1
Deadlift (Barbell)5 Sets
3 Reps
70%
2
Barbell Row4 Sets
10 Reps
@8-10
3
Seated Row (Cable)3 Sets
12 Reps
@8-10
4
Single Arm Row (Dumbbell)3 Sets
10 Reps
@8-10
5
Hammer Curl (Dumbbell)3 Sets
12 Reps
@8-10
6
Preacher Curl (Dumbbell)3 Sets
12 Reps
@8-10
Day 4
1
Overhead Press (Barbell)5 Sets
3 Reps
70%
2
Arnold Press4 Sets
10 Reps
@8-10
3
Front Raise3 Sets
12 Reps
@8-10
4
Upright Row (Cable)3 Sets
12 Reps
@8-10
5
Bench Press (Close Grip)3 Sets
8 Reps
@8-10
6
Skull Crusher (Dumbbell)3 Sets
12 Reps
@8-10
7
Incline Bicep Curl3 Sets
12 Reps
@8-10