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Wendler's 3/5/1 - Powerlifting (Squat everyday)

by Rihards D.

Program Description

Testing 5 week squatting

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    180 minutes
  • Created
    Jun 26, 2025 07:31
  • Last Edited
    Jun 26, 2025 08:06
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Plank
1
0.5-1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
65%
65%
65%
65%
65%
65%
5
Plank
1
0.5-1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
75%
75%
75%
75%
75%
75%
5
Plank
1
0.5-1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
65%
65%
65%
65%
65%
65%
5
Plank
1
0.5-1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Sumo Deadlift (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
50%
50%
50%
50%
50%
5
Plank
1
0.5-1 mins
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
8 reps
5 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
1
2
8 reps
5 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
80%
3
Deadlift (Barbell)
1
1
1
1
2
8 reps
5 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
80%
4
Military Press (Barbell)
1
1
1
1
2
8 reps
5 reps
4 reps
3 reps
2 reps
40%
50%
60%
70%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
5
Bench Press (Barbell)
1
1
1
1
3+ reps
1+ reps
1+ reps
8+ reps
90%
95%
100%
70%
6
Military Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
7
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-9
8
Face Pull
3
12-15 reps
RPE 7-9
9
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7-9
10
Bicep Curl (Cable)
3
6-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Bench Press (Barbell)
1
1
5+ reps
8+ reps
85%
65%
6
Military Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
65%
65%
65%
65%
65%
65%
7
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-9
8
Face Pull
3
12-15 reps
RPE 7-9
9
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7-9
10
Bicep Curl (Cable)
3
6-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
5
Bench Press (Barbell)
1
2
1
1+ reps
1+ reps
8+ reps
95%
100%
75%
6
Military Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
75%
75%
75%
75%
75%
75%
7
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-9
8
Face Pull
3
12-15 reps
RPE 7-9
9
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7-9
10
Bicep Curl (Cable)
3
6-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Bench Press (Barbell)
1
1
5+ reps
8+ reps
85%
65%
6
Military Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
65%
65%
65%
65%
65%
65%
7
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-9
8
Face Pull
3
12-15 reps
RPE 7-9
9
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7-9
10
Bicep Curl (Cable)
3
6-8 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
5
Bench Press (Barbell)
2
5 reps
60%
6
Military Press (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
50%
50%
50%
50%
50%
7
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 5-7
8
Face Pull
3
12-15 reps
RPE 5-7
9
Tricep Pushdown (Cable)
3
10-15 reps
RPE 5-7
10
Bicep Curl (Cable)
3
6-8 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
80%
90%
100%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
80%
90%
100%
3
Deadlift (Barbell)
1
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
80%
90%
100%
4
Military Press (Barbell)
1
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
1 reps
1 reps
1 reps
40%
50%
60%
70%
80%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
5
Deadlift (Barbell)
1
1
1
1
3+ reps
1+ reps
1+ reps
5+ reps
90%
95%
100%
70%
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 7-9
7
Plank
1
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Deadlift (Barbell)
1
1
5+ reps
8+ reps
85%
65%
6
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-9
7
Plank
1
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
5
Deadlift (Barbell)
1
2
1
1+ reps
1+ reps
5+ reps
95%
100%
75%
6
Chest Supported Row (Machine)
4
8-10 reps
RPE 7-9
7
Plank
1
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Deadlift (Barbell)
1
1
5+ reps
8+ reps
85%
65%
6
Chest Supported Row (Machine)
4
10-12 reps
RPE 7-9
7
Plank
1
0.5-1 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
5
Deadlift (Barbell)
2
5 reps
60%
6
Chest Supported Row (Machine)
4
10-12 reps
RPE 5-7
7
Plank
1
0.5-1 mins
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
5
Military Press (Barbell)
1
1
1
1
3+ reps
1+ reps
1+ reps
8+ reps
90%
95%
100%
70%
6
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
7
Dips
3
6-10 reps
RPE 7-9
8
Pull-Up (Weighted)
3
6-10 reps
RPE 7-9
9
Lateral Raises
3
10-15 reps
RPE 7-9
10
Plank
1
0.5-1 mins
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Military Press (Barbell)
1
1
5+ reps
8+ reps
85%
65%
6
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
65%
65%
65%
65%
65%
65%
7
Pull-Up (Weighted)
3
6-10 reps
RPE 7-9
8
Lateral Raises
3
10-15 reps
RPE 7-9
9
Dips
3
6-10 reps
RPE 7-9
10
Plank
1
0.5-1 mins
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
5
Military Press (Barbell)
1
2
1
1+ reps
1+ reps
8+ reps
95%
100%
75%
6
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
75%
75%
75%
75%
75%
75%
7
Dips
3
6-10 reps
RPE 7-9
8
Pull-Up (Weighted)
3
6-10 reps
RPE 7-9
9
Lateral Raises
3
10-15 reps
RPE 7-9
10
Plank
1
0.5-1 mins
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Military Press (Barbell)
1
1
5+ reps
8+ reps
85%
65%
6
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
65%
65%
65%
65%
65%
65%
7
Pull-Up (Weighted)
3
6-10 reps
RPE 7-9
8
Lateral Raises
3
10-15 reps
RPE 7-9
9
Dips
3
6-10 reps
RPE 7-9
10
Plank
1
0.5-1 mins
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
3 reps
88%
4
Military Press (Barbell)
2
5 reps
60%
5
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
6
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
50%
50%
50%
50%
50%
7
Pull-Up (Weighted)
3
6-10 reps
RPE 5-7
8
Lateral Raises
3
10-15 reps
RPE 5-7
9
Dips
3
6-10 reps
RPE 5-7
10
Plank
1
0.5-1 mins
RPE 5-7
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
90%
95%
100%
3
Squat (Barbell)
5 Sets
3 Reps
88%
4
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
5
Plank
1 Set
0.5-1 mins
@8-10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
90%
95%
100%
3
Squat (Barbell)
5 Sets
3 Reps
88%
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
8+ Reps
90%
95%
100%
70%
6
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
7
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7-9
8
Face Pull
3 Sets
12-15 Reps
@7-9
9
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@7-9
10
Bicep Curl (Cable)
3 Sets
6-8 Reps
@7-9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
90%
95%
100%
3
Squat (Barbell)
5 Sets
3 Reps
88%
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
5+ Reps
90%
95%
100%
70%
6
Chest Supported Row (Machine)
4 Sets
8-10 Reps
@7-9
7
Plank
1 Set
0.5-1 mins
@7-9
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
90%
95%
100%
3
Squat (Barbell)
5 Sets
3 Reps
88%
4
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
8+ Reps
90%
95%
100%
70%
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
7
Dips
3 Sets
6-10 Reps
@7-9
8
Pull-Up (Weighted)
3 Sets
6-10 Reps
@7-9
9
Lateral Raises
3 Sets
10-15 Reps
@7-9
10
Plank
1 Set
0.5-1 mins
@7-9