Program Description
Testing 5 week squatting
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout180 minutes
- CreatedJun 26, 2025 07:31
- Last EditedJul 16, 2025 08:28
Summary
Elevate your strength with Wendler's 3/5/1 Powerlifting program, designed for serious lifters looking to maximize their squat performance. Over 6 weeks, you'll train four days a week, focusing on barbell squats and accessory lifts like the bench press, military press, and sumo deadlifts. This program emphasizes progressive overload, ensuring you build power and endurance while honing your technique. Get ready to push your limits and achieve new personal records in the gym!
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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
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
Plank1 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 Pull3 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
Plank1 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
Dips3 Sets
6-10 Reps
@7-9
8
Pull-Up (Weighted)3 Sets
6-10 Reps
@7-9
9
Lateral Raises3 Sets
10-15 Reps
@7-9
10
Plank1 Set
0.5-1 mins
@7-9