Program Description
**The Soviet System** is a meticulously crafted 12-week program designed for intermediate to advanced lifters looking to enhance their powerlifting and powerbuilding skills. With 48 training sessions spread across four days each week, this program emphasizes compound movements like squats, bench presses, and deadlifts, ensuring a comprehensive approach to strength development. Each session is structured to progressively increase intensity, pushing your limits and maximizing gains.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedNov 28, 2025 07:40
- Last EditedNov 30, 2025 09:56
Muscle Engagement
Front
Back
MuscleSet
Front Delts
16.7%
Triceps
15.6%
Quadriceps
13.8%
Chest
11.3%
Glutes
8.8%
Middle Delts
8.4%
Lower Back
8.2%
Hamstrings
8%
Upper Back
3.7%
Abs
3.1%
Adductors
2.4%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
70%
3
Military Press (Barbell)
3
5 reps
65%
4
Deadlift (Barbell)
3
3 reps
70%
5
Squad Technique
2
5 reps
55%
6
Bench Technique
1
3 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
78%
2
Bench Press (Barbell)
4
4 reps
72%
3
Military Press (Barbell)
3
4 reps
68%
4
Deadlift (Barbell)
3
3 reps
72%
5
Squad Technique
1
5 reps
55%
6
Bench Technique
1
4 reps
55%
7
Military Press Technique
1
4 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Bench Press (Barbell)
4
3 reps
75%
3
Military Press (Barbell)
3
3 reps
70%
4
Deadlift (Barbell)
2
3 reps
72%
5
Squad Technique
1
5 reps
55%
6
Bench Technique
1
5 reps
55%
7
Military Press Technique
1
4 reps
55%
8
Romanian Deadlift (Barbell)
1
3 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
82%
2
Bench Press (Barbell)
3
3 reps
80%
3
Military Press (Barbell)
3
3 reps
75%
4
Deadlift (Barbell)
1
3 reps
72%
5
Squad Technique
2
4 reps
55%
6
Bench Technique
2
3 reps
55%
7
Military Press Technique
2
3 reps
55%
8
Romanian Deadlift (Barbell)
1
2 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
3
3 reps
82%
3
Military Press (Barbell)
3
3 reps
78%
4
Deadlift (Barbell)
2
3 reps
75%
5
Squad Technique
2
5 reps
55%
6
Bench Technique
2
4 reps
55%
7
Military Press Technique
1
4 reps
55%
8
Romanian Deadlift (Barbell)
1
2 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
88%
2
Bench Press (Barbell)
3
2 reps
85%
3
Military Press (Barbell)
3
2 reps
82%
4
Deadlift (Barbell)
1
2 reps
80%
5
Squad Technique
2
4 reps
55%
6
Bench Technique
2
3 reps
55%
7
Military Press Technique
2
3 reps
55%
8
Romanian Deadlift (Barbell)
2
4 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Bench Press (Barbell)
3
1 reps
90%
3
Military Press (Barbell)
2
2 reps
85%
4
Squad Technique
2
4 reps
55%
5
Bench Technique
2
3 reps
55%
6
Military Press Technique
2
3 reps
55%
7
Romanian Deadlift (Barbell)
1
2 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
78%
2
Bench Press (Barbell)
5
4 reps
75%
3
Military Press (Barbell)
4
4 reps
70%
4
Deadlift (Barbell)
3
3 reps
75%
5
Squad Technique
2
5 reps
55%
6
Bench Technique
2
4 reps
55%
7
Military Press Technique
2
4 reps
55%
8
Romanian Deadlift (Barbell)
1
4 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
4
3 reps
82%
3
Military Press (Barbell)
3
3 reps
78%
4
Deadlift (Barbell)
1
5 reps
75%
5
Squad Technique
2
4 reps
55%
6
Bench Technique
2
3 reps
55%
7
Military Press Technique
1
4 reps
55%
8
Romanian Deadlift (Barbell)
1
4 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
92%
2
Bench Press (Barbell)
2
2 reps
92%
3
Military Press (Barbell)
2
2 reps
85%
4
Deadlift (Barbell)
1
2 reps
80%
5
Squad Technique
2
4 reps
55%
6
Bench Technique
2
3 reps
55%
7
Military Press Technique
1
3 reps
55%
8
Romanian Deadlift (Barbell)
1
4 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
4
4 reps
72%
3
Military Press (Barbell)
4
3 reps
70%
4
Deadlift (Barbell)
2
2 reps
70%
5
Squad Technique
2
5 reps
55%
6
Bench Technique
2
4 reps
55%
7
Military Press Technique
2
4 reps
55%
8
Romanian Deadlift (Barbell)
1
2 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
92%
2
Bench Press (Barbell)
2
1 reps
92%
3
Military Press (Barbell)
2
2 reps
85%
4
Deadlift (Barbell)
1
4 reps
80%
5
Squad Technique
1
4 reps
55%
6
Bench Technique
2
3 reps
55%
7
Military Press Technique
1
3 reps
55%
8
Romanian Deadlift (Barbell)
1
5 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
65%
2
Bench Press (Barbell)
5
3 reps
80%
3
Military Press (Barbell)
3
5 reps
60%
4
Deadlift (Barbell)
2
3 reps
60%
5
Squad Technique
2
5 reps
55%
6
Bench Technique
2
4 reps
60%
7
Military Press Technique
1
3 reps
55%
8
Romanian Deadlift (Barbell)
1
3 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
65%
2
Bench Press (Barbell)
4
3 reps
82%
3
Military Press (Barbell)
3
4 reps
62%
4
Deadlift (Barbell)
2
3 reps
60%
5
Squad Technique
2
4 reps
55%
6
Bench Technique
2
4 reps
60%
7
Military Press Technique
1
3 reps
55%
8
Romanian Deadlift (Barbell)
1
3 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
67%
2
Bench Press (Barbell)
3
3 reps
82%
3
Military Press (Barbell)
3
3 reps
65%
4
Deadlift (Barbell)
2
3 reps
60%
5
Squad Technique
1
4 reps
55%
6
Bench Technique
2
3 reps
60%
7
Military Press Technique
1
4 reps
55%
8
Romanian Deadlift (Barbell)
1
5 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
70%
2
Bench Press (Barbell)
3
2 reps
85%
3
Military Press (Barbell)
3
3 reps
70%
4
Deadlift (Barbell)
1
3 reps
65%
5
Squad Technique
1
4 reps
55%
6
Bench Technique
2
3 reps
55%
7
Military Press Technique
1
4 reps
55%
8
Romanian Deadlift (Barbell)
1
6 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
72%
2
Bench Press (Barbell)
3
2 reps
88%
3
Military Press (Barbell)
3
3 reps
72%
4
Deadlift (Barbell)
1
3 reps
65%
5
Squad Technique
2
4 reps
55%
6
Bench Technique
2
3 reps
55%
7
Military Press Technique
2
3 reps
55%
8
Romanian Deadlift (Barbell)
2
3 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
75%
2
Bench Press (Barbell)
3
1 reps
90%
3
Military Press (Barbell)
2
2 reps
75%
4
Deadlift (Barbell)
1
2 reps
70%
5
Squad Technique
2
4 reps
55%
6
Bench Technique
2
3 reps
55%
7
Military Press Technique
2
3 reps
55%
8
Romanian Deadlift (Barbell)
1
5 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
75%
2
Bench Press (Barbell)
2
1 reps
92%
3
Military Press (Barbell)
2
2 reps
80%
4
Squad Technique
1
4 reps
55%
5
Bench Technique
2
3 reps
55%
6
Military Press Technique
1
4 reps
55%
7
Romanian Deadlift (Barbell)
2
3 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
72%
2
Bench Press (Barbell)
4
3 reps
80%
3
Military Press (Barbell)
4
3 reps
70%
4
Deadlift (Barbell)
3
3 reps
65%
5
Squad Technique
2
5 reps
55%
6
Bench Technique
2
4 reps
55%
7
Military Press Technique
2
4 reps
55%
8
Romanian Deadlift (Barbell)
2
5 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3 reps
3 reps
75%
78%
2
Bench Press (Barbell)
3
1
2 reps
3 reps
88%
80%
3
Military Press (Barbell)
3
2 reps
75%
4
Deadlift (Barbell)
2
3 reps
70%
5
Squad Technique
1
5 reps
55%
6
Bench Technique
2
4 reps
55%
7
Military Press Technique
1
4 reps
55%
8
Romanian Deadlift (Barbell)
1
5 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
75%
2
Bench Press (Barbell)
2
1 reps
94%
3
Military Press (Barbell)
2
2 reps
85%
4
Deadlift (Barbell)
1
2 reps
70%
5
Squad Technique
1
5 reps
55%
6
Bench Technique
2
3 reps
55%
7
Military Press Technique
1
4 reps
55%
8
Romanian Deadlift (Barbell)
1
3 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
70%
2
Bench Press (Barbell)
4
3 reps
78%
3
Military Press (Barbell)
3
3 reps
70%
4
Deadlift (Barbell)
2
4 reps
65%
5
Squad Technique
2
4 reps
55%
6
Bench Technique
2
4 reps
55%
7
Military Press Technique
1
4 reps
55%
8
Romanian Deadlift (Barbell)
1
5 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
80%
2
Bench Press (Barbell)
1
1 reps
94%
3
Military Press (Barbell)
2
2 reps
85%
4
Deadlift (Barbell)
1
3 reps
70%
5
Squad Technique
1
3 reps
55%
6
Bench Technique
1
3 reps
55%
7
Military Press Technique
1
4 reps
55%
8
Romanian Deadlift (Barbell)
1
4 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
75%
2
Squat (Barbell)
2
5 reps
60%
3
Bench Press (Barbell)
3
5 reps
70%
4
Military Press (Barbell)
3
4 reps
70%
5
Bench Technique
1
5 reps
55%
6
Military Press Technique
1
5 reps
55%
7
Squad Technique
1
3 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
78%
2
Bench Press (Barbell)
3
4 reps
72%
3
Military Press (Barbell)
3
3 reps
70%
4
Bench Technique
1
5 reps
55%
5
Military Press Technique
1
5 reps
55%
6
Squad Technique
1
4 reps
55%
7
Romanian Deadlift (Barbell)
1
4 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
78%
2
Bench Press (Barbell)
3
3 reps
72%
3
Military Press (Barbell)
3
3 reps
72%
4
Bench Technique
1
5 reps
55%
5
Military Press Technique
1
5 reps
55%
6
Squad Technique
2
4 reps
55%
7
Romanian Deadlift (Barbell)
1
3 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
82%
2
Bench Press (Barbell)
3
3 reps
78%
3
Military Press (Barbell)
2
3 reps
75%
4
Squad Technique
2
5 reps
55%
5
Bench Technique
1
4 reps
55%
6
Military Press Technique
1
4 reps
55%
7
Romanian Deadlift (Barbell)
1
3 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
85%
2
Bench Press (Barbell)
3
2 reps
80%
3
Military Press (Barbell)
2
3 reps
75%
4
Squad Technique
2
4 reps
55%
5
Bench Technique
1
4 reps
55%
6
Military Press Technique
2
4 reps
55%
7
Romanian Deadlift (Barbell)
3
3 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Bench Press (Barbell)
2
2 reps
85%
3
Military Press (Barbell)
2
2 reps
80%
4
Squad Technique
2
4 reps
55%
5
Bench Technique
2
3 reps
55%
6
Military Press Technique
2
3 reps
55%
7
Romanian Deadlift (Barbell)
1
5 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
92%
95%
2
Squat (Barbell)
1
3 reps
80%
3
Bench Press (Barbell)
1
2 reps
80%
4
Military Press (Barbell)
1
2 reps
70%
5
Squad Technique
1
4 reps
55%
6
Bench Technique
1
4 reps
55%
7
Military Press Technique
1
4 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
80%
2
Bench Press (Barbell)
4
3 reps
75%
3
Military Press (Barbell)
3
3 reps
75%
4
Squad Technique
3
5 reps
55%
5
Bench Technique
2
4 reps
55%
6
Military Press Technique
2
4 reps
55%
7
Romanian Deadlift (Barbell)
3
4 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
85%
2
Bench Press (Barbell)
3
2 reps
80%
3
Military Press (Barbell)
2
4 reps
78%
4
Squad Technique
2
5 reps
55%
5
Bench Technique
2
4 reps
55%
6
Military Press Technique
2
3 reps
55%
7
Romanian Deadlift (Barbell)
1
3 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
3 reps
95%
80%
2
Bench Press (Barbell)
1
1
1 reps
2 reps
95%
80%
3
Deadlift (Barbell)
1
1 reps
95%
4
Military Press (Barbell)
1
2 reps
70%
5
Squad Technique
1
3 reps
55%
6
Bench Technique
1
3 reps
55%
7
Military Press Technique
1
2 reps
55%
8
Romanian Deadlift (Barbell)
1
2 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
75%
2
Bench Press (Barbell)
3
4 reps
72%
3
Military Press (Barbell)
3
3 reps
72%
4
Squat (Barbell)
1
4 reps
65%
5
Squad Technique
2
4 reps
55%
6
Bench Technique
2
4 reps
55%
7
Military Press Technique
1
4 reps
55%
8
Romanian Deadlift (Barbell)
2
3 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
1
1 reps
100%
3
Deadlift (Barbell)
1
1 reps
100%
4
Military Press (Barbell)
1
1 reps
95%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
4 reps
75%
3
Military Press (Barbell)
4
4 reps
70%
4
Deadlift (Barbell)
2
3 reps
65%
5
Squad Technique
2
5 reps
55%
6
Bench Technique
2
3 reps
55%
7
Military Press Technique
1
3 reps
55%
8
Romanian Deadlift (Barbell)
1
3 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
72%
2
Bench Press (Barbell)
3
4 reps
78%
3
Military Press (Barbell)
3
3 reps
72%
4
Deadlift (Barbell)
2
3 reps
65%
5
Squad Technique
2
5 reps
55%
6
Bench Technique
2
4 reps
55%
7
Military Press Technique
1
5 reps
55%
8
Romanian Deadlift (Barbell)
1
4 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Bench Press (Barbell)
3
3 reps
78%
3
Military Press (Barbell)
3
3 reps
72%
4
Deadlift (Barbell)
1
3 reps
65%
5
Squad Technique
2
5 reps
55%
6
Bench Technique
2
4 reps
55%
7
Military Press Technique
2
4 reps
55%
8
Romanian Deadlift (Barbell)
2
3 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
3
2 reps
82%
3
Military Press (Barbell)
3
2 reps
78%
4
Deadlift (Barbell)
1
2 reps
70%
5
Squad Technique
2
5 reps
55%
6
Bench Technique
2
4 reps
55%
7
Military Press Technique
2
4 reps
55%
8
Romanian Deadlift (Barbell)
4
2 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82%
2
Bench Press (Barbell)
3
2 reps
85%
3
Military Press (Barbell)
3
2 reps
80%
4
Deadlift (Barbell)
2
3 reps
70%
5
Squad Technique
3
5 reps
55%
6
Bench Technique
3
3 reps
55%
7
Military Press Technique
2
3 reps
55%
8
Romanian Deadlift (Barbell)
2
4 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
82%
2
Bench Press (Barbell)
2
2 reps
88%
3
Military Press (Barbell)
2
2 reps
82%
4
Deadlift (Barbell)
1
2 reps
72%
5
Squad Technique
2
5 reps
55%
6
Bench Technique
2
4 reps
55%
7
Military Press Technique
2
4 reps
55%
8
Romanian Deadlift (Barbell)
2
3 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
60%
2
Bench Press (Barbell)
1
3 reps
60%
3
Military Press (Barbell)
1
1 reps
55%
4
Squad Technique
2
5 reps
55%
5
Bench Technique
2
5 reps
55%
6
Military Press Technique
2
3 reps
55%
7
Romanian Deadlift (Barbell)
1
4 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
4
3 reps
78%
3
Military Press (Barbell)
4
3 reps
72%
4
Deadlift (Barbell)
2
3 reps
70%
5
Squad Technique
3
5 reps
55%
6
Bench Technique
3
4 reps
55%
7
Military Press Technique
3
4 reps
55%
8
Romanian Deadlift (Barbell)
2
5 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82%
2
Bench Press (Barbell)
3
2 reps
85%
3
Military Press (Barbell)
3
2 reps
82%
4
Deadlift (Barbell)
2
2 reps
72%
5
Squad Technique
3
4 reps
55%
6
Bench Technique
3
4 reps
55%
7
Military Press Technique
2
4 reps
55%
8
Romanian Deadlift (Barbell)
1
4 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
60%
2
Bench Press (Barbell)
1
3 reps
60%
3
Military Press (Barbell)
1
3 reps
55%
4
Squad Technique
2
5 reps
55%
5
Bench Technique
2
4 reps
55%
6
Military Press Technique
2
3 reps
55%
7
Romanian Deadlift (Barbell)
1
4 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
78%
2
Bench Press (Barbell)
4
4 reps
75%
3
Military Press (Barbell)
3
3 reps
72%
4
Deadlift (Barbell)
1
4 reps
70%
5
Squad Technique
3
5 reps
55%
6
Bench Technique
3
4 reps
55%
7
Military Press Technique
3
4 reps
55%
8
Romanian Deadlift (Barbell)
2
3 reps
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
55%
2
Bench Press (Barbell)
1
3 reps
55%
3
Military Press (Barbell)
1
2 reps
55%
4
Squad Technique
2
4 reps
55%
5
Bench Technique
2
3 reps
55%
6
Military Press Technique
1
4 reps
55%
7
Romanian Deadlift (Barbell)
1
4 reps
55%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)5 Sets
5 Reps
75%
2
Bench Press (Barbell)4 Sets
5 Reps
70%
3
Military Press (Barbell)3 Sets
5 Reps
65%
4
Deadlift (Barbell)3 Sets
3 Reps
70%
5
Squad Technique2 Sets
5 Reps
55%
6
Bench Technique1 Set
3 Reps
55%
Day 2
1
Squat (Barbell)3 Sets
5 Reps
65%
2
Bench Press (Barbell)5 Sets
3 Reps
80%
3
Military Press (Barbell)3 Sets
5 Reps
60%
4
Deadlift (Barbell)2 Sets
3 Reps
60%
5
Squad Technique2 Sets
5 Reps
55%
6
Bench Technique2 Sets
4 Reps
60%
7
Military Press Technique1 Set
3 Reps
55%
8
Romanian Deadlift (Barbell)1 Set
3 Reps
55%
Day 3
1
Deadlift (Barbell)4 Sets
3 Reps
75%
2
Squat (Barbell)2 Sets
5 Reps
60%
3
Bench Press (Barbell)3 Sets
5 Reps
70%
4
Military Press (Barbell)3 Sets
4 Reps
70%
5
Bench Technique1 Set
5 Reps
55%
6
Military Press Technique1 Set
5 Reps
55%
7
Squad Technique1 Set
3 Reps
50%
Day 4
1
Squat (Barbell)4 Sets
5 Reps
70%
2
Bench Press (Barbell)4 Sets
4 Reps
75%
3
Military Press (Barbell)4 Sets
4 Reps
70%
4
Deadlift (Barbell)2 Sets
3 Reps
65%
5
Squad Technique2 Sets
5 Reps
55%
6
Bench Technique2 Sets
3 Reps
55%
7
Military Press Technique1 Set
3 Reps
55%
8
Romanian Deadlift (Barbell)1 Set
3 Reps
55%