logo
BoostcampPNG

FULL

by Philip K.
4 athletes joined

Program Description

PL program

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 21, 2025 10:26
  • Last Edited
    Jun 30, 2025 12:26
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
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
Squat (Barbell)
1
3 reps
RPE 6
2
Squat (Barbell)
3
6 reps
69%
3
Bench Press (Barbell)
3
8 reps
69%
4
Bench Press (Close Grip)
3
8 reps
RPE 6
5
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 6
6
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7
2
Squat (Barbell)
4
5 reps
71%
3
Bench Press (Barbell)
4
6 reps
71%
4
Bench Press (Close Grip)
3
7 reps
RPE 6.5
5
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 6.5
6
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
4
4 reps
73%
3
Bench Press (Barbell)
4
6 reps
73%
4
Bench Press (Close Grip)
3
6 reps
RPE 7
5
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 7
6
Rear Delt Fly (Cable)
4
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 7.5
2
Squat (Barbell)
4
4 reps
75%
3
Bench Press (Barbell)
4
6 reps
75%
4
Bench Press (Close Grip)
3
6 reps
RPE 7.5
5
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 7.5
6
Rear Delt Fly (Cable)
4
8-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8.5
2
Squat (Barbell)
4
3 reps
77%
3
Bench Press (Barbell)
4
5 reps
77%
4
Bench Press (Close Grip)
3
5 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 8
6
Rear Delt Fly (Cable)
4
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9.5
2
Squat (Barbell)
4
3 reps
79%
3
Bench Press (Barbell)
4
5 reps
79%
4
Bench Press (Close Grip)
3
5 reps
RPE 8.5
5
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 8.5
6
Rear Delt Fly (Cable)
4
6-8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 6
2
Squat (Barbell)
3
6 reps
69%
3
Bench Press (Barbell)
3
8 reps
69%
4
Bench Press (Close Grip)
3
8 reps
RPE 6
5
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 6
6
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 7
2
Squat (Barbell)
4
5 reps
71%
3
Bench Press (Barbell)
4
6 reps
71%
4
Bench Press (Close Grip)
3
7 reps
RPE 6.5
5
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 6.5
6
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
4
4 reps
73%
3
Bench Press (Barbell)
4
6 reps
73%
4
Bench Press (Close Grip)
3
6 reps
RPE 7
5
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 7
6
Rear Delt Fly (Cable)
4
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7.5
2
Squat (Barbell)
4
4 reps
75%
3
Bench Press (Barbell)
4
6 reps
75%
4
Bench Press (Close Grip)
3
6 reps
RPE 7.5
5
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 7.5
6
Rear Delt Fly (Cable)
4
8-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8.5
2
Squat (Barbell)
4
3 reps
77%
3
Bench Press (Barbell)
4
5 reps
77%
4
Bench Press (Close Grip)
3
5 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 8
6
Rear Delt Fly (Cable)
4
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9.5
2
Squat (Barbell)
4
3 reps
79%
3
Bench Press (Barbell)
4
5 reps
79%
4
Bench Press (Close Grip)
3
5 reps
RPE 8.5
5
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 8.5
6
Rear Delt Fly (Cable)
4
6-8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 6
2
Deadlift (Barbell)
3
6 reps
60%
3
Bench Press (Barbell)
5
4 reps
71%
4
Barbell Row
4
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 6
6
Leg Extension
4
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 7
2
Deadlift (Barbell)
4
6 reps
63%
3
Bench Press (Barbell)
5
4 reps
73%
4
Barbell Row
4
8 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 6.5
6
Leg Extension
4
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
66%
3
Bench Press (Barbell)
4
4 reps
75%
4
Barbell Row
4
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 7
6
Leg Extension
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7.5
2
Deadlift (Barbell)
4
4 reps
69%
3
Bench Press (Barbell)
4
4 reps
77%
4
Barbell Row
4
6 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 7.5
6
Leg Extension
4
6-8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8.5
2
Deadlift (Barbell)
4
3 reps
73%
3
Bench Press (Barbell)
4
3 reps
79%
4
Barbell Row
4
4 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 8
6
Leg Extension
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9.5
2
Deadlift (Barbell)
4
3 reps
76%
3
Bench Press (Barbell)
4
3 reps
81%
4
Barbell Row
4
4 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 8.5
6
Leg Extension
4
5-7 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 6
2
Deadlift (Barbell)
3
6 reps
60%
3
Bench Press (Barbell)
5
4 reps
71%
4
Barbell Row
4
8 reps
RPE 6
5
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 6
6
Leg Extension
4
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7
2
Deadlift (Barbell)
4
6 reps
63%
3
Bench Press (Barbell)
5
4 reps
73%
4
Barbell Row
4
8 reps
RPE 6.5
5
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 6.5
6
Leg Extension
4
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
66%
3
Bench Press (Barbell)
4
4 reps
75%
4
Barbell Row
4
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 7
6
Leg Extension
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7.5
2
Deadlift (Barbell)
4
4 reps
69%
3
Bench Press (Barbell)
4
4 reps
77%
4
Barbell Row
4
6 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 7.5
6
Leg Extension
4
6-8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Deadlift (Barbell)
4
3 reps
73%
3
Bench Press (Barbell)
4
3 reps
79%
4
Barbell Row
4
4 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 8
6
Leg Extension
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9.5
2
Deadlift (Barbell)
4
3 reps
76%
3
Bench Press (Barbell)
4
3 reps
81%
4
Barbell Row
4
4 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 8.5
6
Leg Extension
4
5-7 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
71%
2
Pin Press Bench (Barbell)
3
8 reps
RPE 6
3
Pulldown (Plate Loaded)
4
8-10 reps
RPE 6
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
5A
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 6
5B
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
73%
2
Pin Press Bench (Barbell)
4
7 reps
RPE 6.5
3
Pulldown (Plate Loaded)
4
8-10 reps
RPE 6.5
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 6.5
5A
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 6.5
5B
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
2
Pin Press Bench (Barbell)
4
6 reps
RPE 7
3
Pulldown (Plate Loaded)
4
6-8 reps
RPE 7
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 7
5A
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 7
5B
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
77%
2
Pin Press Bench (Barbell)
4
6 reps
RPE 7.5
3
Pulldown (Plate Loaded)
4
6-8 reps
RPE 7.5
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 7.5
5A
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 7.5
5B
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
79%
2
Pin Press Bench (Barbell)
4
4 reps
RPE 8
3
Pulldown (Plate Loaded)
4
6-8 reps
RPE 8
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
5A
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
81%
2
Pin Press Bench (Barbell)
4
4 reps
RPE 8.5
3
Pulldown (Plate Loaded)
4
5-7 reps
RPE 8.5
4
Chest Supported Row (Machine)
4
5-7 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 8.5
5B
Reverse Bicep Curl (EZ Bar)
4
6-8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
71%
2
Pin Press Bench (Barbell)
3
8 reps
RPE 6
3
Pulldown (Plate Loaded)
4
8-10 reps
RPE 6
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 6
5A
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 6
5B
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
73%
2
Pin Press Bench (Barbell)
4
7 reps
RPE 6.5
3
Pulldown (Plate Loaded)
4
8-10 reps
RPE 6.5
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 6.5
5A
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 6.5
5B
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
75%
2
Pin Press Bench (Barbell)
4
6 reps
RPE 7
3
Pulldown (Plate Loaded)
4
6-8 reps
RPE 7
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 7
5A
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 7
5B
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
77%
2
Pin Press Bench (Barbell)
4
6 reps
RPE 7.5
3
Pulldown (Plate Loaded)
4
6-8 reps
RPE 7.5
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 7.5
5A
Hammer Curl (Dumbbell)
4
8-10 reps
RPE 7.5
5B
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
79%
2
Pin Press Bench (Barbell)
4
4 reps
RPE 8
3
Pulldown (Plate Loaded)
4
6-8 reps
RPE 8
4
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
5A
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 8
5B
Reverse Bicep Curl (EZ Bar)
4
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
81%
2
Pin Press Bench (Barbell)
4
4 reps
RPE 8.5
3
Pulldown (Plate Loaded)
4
5-7 reps
RPE 8.5
4
Chest Supported Row (Machine)
4
5-7 reps
RPE 8.5
5A
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 8.5
5B
Reverse Bicep Curl (EZ Bar)
4
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 6
2
Legs Up Bench Press (Barbell)
3
8 reps
RPE 6
3
Deadlift (Paused)
1
3 reps
RPE 6
4
Deadlift (Paused)
3
6 reps
50%
5
High Bar Squat (Barbell)
3
8 reps
50%
6
Hamstring Curl
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7
2
Legs Up Bench Press (Barbell)
3
7 reps
RPE 6.5
3
Deadlift (Paused)
1
3 reps
RPE 7
4
Deadlift (Paused)
4
6 reps
53%
5
High Bar Squat (Barbell)
4
7 reps
53%
6
Hamstring Curl
4
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Legs Up Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
1
3 reps
RPE 8
4
Deadlift (Paused)
4
4 reps
56%
5
High Bar Squat (Barbell)
4
6 reps
56%
6
Hamstring Curl
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 7.5
2
Legs Up Bench Press (Barbell)
3
6 reps
RPE 7.5
3
Deadlift (Paused)
1
2 reps
RPE 7.5
4
Deadlift (Paused)
4
4 reps
59%
5
High Bar Squat (Barbell)
4
6 reps
59%
6
Hamstring Curl
4
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8.5
2
Legs Up Bench Press (Barbell)
3
5 reps
RPE 8
3
Deadlift (Paused)
1
2 reps
RPE 8.5
4
Deadlift (Paused)
4
3 reps
63%
5
High Bar Squat (Barbell)
4
5 reps
63%
6
Hamstring Curl
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 9.5
2
Legs Up Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Deadlift (Paused)
1
2 reps
RPE 9.5
4
Deadlift (Paused)
4
3 reps
66%
5
High Bar Squat (Barbell)
4
5 reps
66%
6
Hamstring Curl
4
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 6
2
Legs Up Bench Press (Barbell)
3
8 reps
RPE 6
3
Deadlift (Paused)
1
2 reps
RPE 6
4
Deadlift (Paused)
3
6 reps
50%
5
High Bar Squat (Barbell)
3
8 reps
50%
6
Hamstring Curl
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 7
2
Legs Up Bench Press (Barbell)
3
7 reps
RPE 6.5
3
Deadlift (Paused)
1
2 reps
RPE 7
4
Deadlift (Paused)
4
6 reps
53%
5
High Bar Squat (Barbell)
4
7 reps
53%
6
Hamstring Curl
4
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8
2
Legs Up Bench Press (Barbell)
3
6 reps
RPE 7
3
Deadlift (Paused)
1
2 reps
RPE 8
4
Deadlift (Paused)
4
4 reps
56%
5
High Bar Squat (Barbell)
4
6 reps
56%
6
Hamstring Curl
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7.5
2
Legs Up Bench Press (Barbell)
3
6 reps
RPE 7.5
3
Deadlift (Paused)
1
1 reps
RPE 7.5
4
Deadlift (Paused)
4
4 reps
59%
5
High Bar Squat (Barbell)
4
6 reps
59%
6
Hamstring Curl
4
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8.5
2
Legs Up Bench Press (Barbell)
3
5 reps
RPE 8
3
Deadlift (Paused)
1
1 reps
RPE 8.5
4
Deadlift (Paused)
4
3 reps
63%
5
High Bar Squat (Barbell)
4
5 reps
63%
6
Hamstring Curl
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Legs Up Bench Press (Barbell)
3
5 reps
RPE 8.5
3
Deadlift (Paused)
1
1 reps
RPE 9.5
4
Deadlift (Paused)
4
3 reps
66%
5
High Bar Squat (Barbell)
4
5 reps
66%
6
Hamstring Curl
4
6-8 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Reps
@6
2
Squat (Barbell)
3 Sets
6 Reps
69%
3
Bench Press (Barbell)
3 Sets
8 Reps
69%
4
Bench Press (Close Grip)
3 Sets
8 Reps
@6
5
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@6
6
Rear Delt Fly (Cable)
4 Sets
10-12 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
3 Reps
@6
2
Deadlift (Barbell)
3 Sets
6 Reps
60%
3
Bench Press (Barbell)
5 Sets
4 Reps
71%
4
Barbell Row
4 Sets
8 Reps
@6
5
Bicep Curl (Dumbbell)
4 Sets
10-12 Reps
@6
6
Leg Extension
4 Sets
8-10 Reps
@6
Day 3
1
Squat (Barbell)
5 Sets
4 Reps
71%
2
Pin Press Bench (Barbell)
3 Sets
8 Reps
@6
3
Pulldown (Plate Loaded)
4 Sets
8-10 Reps
@6
4
Chest Supported Row (Machine)
4 Sets
8-10 Reps
@6
5A
Hammer Curl (Dumbbell)
4 Sets
10-12 Reps
@6
5B
Reverse Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
@6
Day 4
1
Bench Press (Barbell)
1 Set
3 Reps
@6
2
Legs Up Bench Press (Barbell)
3 Sets
8 Reps
@6
3
Deadlift (Paused)
1 Set
3 Reps
@6
4
Deadlift (Paused)
3 Sets
6 Reps
50%
5
High Bar Squat (Barbell)
3 Sets
8 Reps
50%
6
Hamstring Curl
4 Sets
10-12 Reps
@6