Program Description
Gg.
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Olympic Weightlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 02, 2026 02:02
- Last EditedMar 12, 2026 10:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
10%
Glutes
8.7%
Upper Back
7.7%
Front Delts
7.7%
Biceps
7%
Hamstrings
6.7%
Quadriceps
6.7%
Middle Delts
6%
Abs
5.7%
Forearms
5.2%
Lower Back
5.2%
Chest
4.7%
Lats
4.7%
Rear Delts
3.7%
Calves
3.3%
Olympic
2%
Adductors
1.8%
Abductors
1.7%
Other
1.3%
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
Hang High Pull
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
90%
-
-
3
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
90%
-
-
4
T-Bar Row
2
4-8 reps
-
5
Lat Pulldown
2
4-8 reps
-
6
Incline Chest Press (Machine)
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
T-Bar Row
2
4-8 reps
-
5
Lat Pulldown
2
4-8 reps
-
6
Incline Chest Press (Machine)
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
T-Bar Row
2
4-8 reps
-
5
Lat Pulldown
2
4-8 reps
-
6
Incline Chest Press (Machine)
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
T-Bar Row
2
4-8 reps
-
5
Lat Pulldown
2
4-8 reps
-
6
Incline Chest Press (Machine)
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
T-Bar Row
2
4-8 reps
-
5
Lat Pulldown
2
4-8 reps
-
6
Incline Chest Press (Machine)
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
T-Bar Row
2
4-8 reps
-
5
Lat Pulldown
2
4-8 reps
-
6
Incline Chest Press (Machine)
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
T-Bar Row
2
4-8 reps
-
5
Lat Pulldown
2
4-8 reps
-
6
Incline Chest Press (Machine)
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
T-Bar Row
2
4-8 reps
-
5
Lat Pulldown
2
4-8 reps
-
6
Incline Chest Press (Machine)
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
T-Bar Row
2
4-8 reps
-
5
Lat Pulldown
2
4-8 reps
-
6
Incline Chest Press (Machine)
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
T-Bar Row
2
4-8 reps
-
5
Lat Pulldown
2
4-8 reps
-
6
Incline Chest Press (Machine)
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
T-Bar Row
2
4-8 reps
-
5
Lat Pulldown
2
4-8 reps
-
6
Incline Chest Press (Machine)
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
T-Bar Row
2
4-8 reps
-
5
Lat Pulldown
2
4-8 reps
-
6
Incline Chest Press (Machine)
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
1
1
1
1 reps
3 reps
5 reps
90%
-
-
3
Leg Extension
2
4-8 reps
-
4
Seated Hamstring Curl
2
4-8 reps
-
5
Romanian Deadlift (Barbell)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Leg Extension
2
4-8 reps
-
4
Seated Hamstring Curl
2
4-8 reps
-
5
Romanian Deadlift (Barbell)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Leg Extension
2
4-8 reps
-
4
Seated Hamstring Curl
2
4-8 reps
-
5
Romanian Deadlift (Barbell)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Leg Extension
2
4-8 reps
-
4
Seated Hamstring Curl
2
4-8 reps
-
5
Romanian Deadlift (Barbell)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Leg Extension
2
4-8 reps
-
4
Seated Hamstring Curl
2
4-8 reps
-
5
Romanian Deadlift (Barbell)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Leg Extension
2
4-8 reps
-
4
Seated Hamstring Curl
2
4-8 reps
-
5
Romanian Deadlift (Barbell)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Leg Extension
2
4-8 reps
-
4
Seated Hamstring Curl
2
4-8 reps
-
5
Romanian Deadlift (Barbell)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Leg Extension
2
4-8 reps
-
4
Seated Hamstring Curl
2
4-8 reps
-
5
Romanian Deadlift (Barbell)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Leg Extension
2
4-8 reps
-
4
Seated Hamstring Curl
2
4-8 reps
-
5
Romanian Deadlift (Barbell)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Leg Extension
2
4-8 reps
-
4
Seated Hamstring Curl
2
4-8 reps
-
5
Romanian Deadlift (Barbell)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Leg Extension
2
4-8 reps
-
4
Seated Hamstring Curl
2
4-8 reps
-
5
Romanian Deadlift (Barbell)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Squat (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Leg Extension
2
4-8 reps
-
4
Seated Hamstring Curl
2
4-8 reps
-
5
Romanian Deadlift (Barbell)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Preacher Hammer Curl
2
4-8 reps
-
3
Lateral Raise (Cable)
2
4-8 reps
-
4
Reverse Pec Deck
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
7
Wrist Curls
2
4-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
9
Seated Tricep Pushdown
2
4-8 reps
-
10
Jm Press (Machine)
2
4-8 reps
-
11
Shrug (Trap Bar)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Preacher Hammer Curl
2
4-8 reps
-
3
Lateral Raise (Cable)
2
4-8 reps
-
4
Reverse Pec Deck
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
7
Wrist Curls
2
4-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
9
Seated Tricep Pushdown
2
4-8 reps
-
10
Jm Press (Machine)
2
4-8 reps
-
11
Shrug (Trap Bar)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Preacher Hammer Curl
2
4-8 reps
-
3
Lateral Raise (Cable)
2
4-8 reps
-
4
Reverse Pec Deck
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
7
Wrist Curls
2
4-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
9
Seated Tricep Pushdown
2
4-8 reps
-
10
Jm Press (Machine)
2
4-8 reps
-
11
Shrug (Trap Bar)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Preacher Hammer Curl
2
4-8 reps
-
3
Lateral Raise (Cable)
2
4-8 reps
-
4
Reverse Pec Deck
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
7
Wrist Curls
2
4-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
9
Seated Tricep Pushdown
2
4-8 reps
-
10
Jm Press (Machine)
2
4-8 reps
-
11
Shrug (Trap Bar)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Preacher Hammer Curl
2
4-8 reps
-
3
Lateral Raise (Cable)
2
4-8 reps
-
4
Reverse Pec Deck
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
7
Wrist Curls
2
4-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
9
Seated Tricep Pushdown
2
4-8 reps
-
10
Jm Press (Machine)
2
4-8 reps
-
11
Shrug (Trap Bar)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Preacher Hammer Curl
2
4-8 reps
-
3
Lateral Raise (Cable)
2
4-8 reps
-
4
Reverse Pec Deck
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
7
Wrist Curls
2
4-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
9
Seated Tricep Pushdown
2
4-8 reps
-
10
Jm Press (Machine)
2
4-8 reps
-
11
Shrug (Trap Bar)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Preacher Hammer Curl
2
4-8 reps
-
3
Lateral Raise (Cable)
2
4-8 reps
-
4
Reverse Pec Deck
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
7
Wrist Curls
2
4-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
9
Seated Tricep Pushdown
2
4-8 reps
-
10
Jm Press (Machine)
2
4-8 reps
-
11
Shrug (Trap Bar)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Preacher Hammer Curl
2
4-8 reps
-
3
Lateral Raise (Cable)
2
4-8 reps
-
4
Reverse Pec Deck
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
7
Wrist Curls
2
4-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
9
Seated Tricep Pushdown
2
4-8 reps
-
10
Jm Press (Machine)
2
4-8 reps
-
11
Shrug (Trap Bar)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Preacher Hammer Curl
2
4-8 reps
-
3
Lateral Raise (Cable)
2
4-8 reps
-
4
Reverse Pec Deck
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
7
Wrist Curls
2
4-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
9
Seated Tricep Pushdown
2
4-8 reps
-
10
Jm Press (Machine)
2
4-8 reps
-
11
Shrug (Trap Bar)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Preacher Hammer Curl
2
4-8 reps
-
3
Lateral Raise (Cable)
2
4-8 reps
-
4
Reverse Pec Deck
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
7
Wrist Curls
2
4-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
9
Seated Tricep Pushdown
2
4-8 reps
-
10
Jm Press (Machine)
2
4-8 reps
-
11
Shrug (Trap Bar)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Preacher Hammer Curl
2
4-8 reps
-
3
Lateral Raise (Cable)
2
4-8 reps
-
4
Reverse Pec Deck
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
7
Wrist Curls
2
4-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
9
Seated Tricep Pushdown
2
4-8 reps
-
10
Jm Press (Machine)
2
4-8 reps
-
11
Shrug (Trap Bar)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
4-8 reps
-
2
Preacher Hammer Curl
2
4-8 reps
-
3
Lateral Raise (Cable)
2
4-8 reps
-
4
Reverse Pec Deck
2
4-8 reps
-
5
Shoulder Press (Machine)
2
4-8 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
-
7
Wrist Curls
2
4-8 reps
-
8
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
9
Seated Tricep Pushdown
2
4-8 reps
-
10
Jm Press (Machine)
2
4-8 reps
-
11
Shrug (Trap Bar)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
Incline Chest Press (Machine)
2
4-8 reps
-
5
T-Bar Row
2
4-8 reps
-
6
Lat Pulldown
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
Incline Chest Press (Machine)
2
4-8 reps
-
5
T-Bar Row
2
4-8 reps
-
6
Lat Pulldown
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
Incline Chest Press (Machine)
2
4-8 reps
-
5
T-Bar Row
2
4-8 reps
-
6
Lat Pulldown
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
Incline Chest Press (Machine)
2
4-8 reps
-
5
T-Bar Row
2
4-8 reps
-
6
Lat Pulldown
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
Incline Chest Press (Machine)
2
4-8 reps
-
5
T-Bar Row
2
4-8 reps
-
6
Lat Pulldown
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
Incline Chest Press (Machine)
2
4-8 reps
-
5
T-Bar Row
2
4-8 reps
-
6
Lat Pulldown
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
Incline Chest Press (Machine)
2
4-8 reps
-
5
T-Bar Row
2
4-8 reps
-
6
Lat Pulldown
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
Incline Chest Press (Machine)
2
4-8 reps
-
5
T-Bar Row
2
4-8 reps
-
6
Lat Pulldown
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
Incline Chest Press (Machine)
2
4-8 reps
-
5
T-Bar Row
2
4-8 reps
-
6
Lat Pulldown
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
Incline Chest Press (Machine)
2
4-8 reps
-
5
T-Bar Row
2
4-8 reps
-
6
Lat Pulldown
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
Incline Chest Press (Machine)
2
4-8 reps
-
5
T-Bar Row
2
4-8 reps
-
6
Lat Pulldown
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang High Pull
3
5 reps
-
2
Chin-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
4
Incline Chest Press (Machine)
2
4-8 reps
-
5
T-Bar Row
2
4-8 reps
-
6
Lat Pulldown
2
4-8 reps
-
7
Lateral Raise (Cable)
2
4-8 reps
-
8
Shoulder Press (Plate Loaded)
2
4-8 reps
-
9
Preacher Curl (Machine)
2
4-8 reps
-
10
Single Arm Tricep Extension (Cable)
2
4-8 reps
-
11
Dip (Weighted)
2
4-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
90%
-
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Leg Press (45 Degrees)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Leg Press (45 Degrees)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Leg Press (45 Degrees)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Leg Press (45 Degrees)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Leg Press (45 Degrees)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Leg Press (45 Degrees)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Leg Press (45 Degrees)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Leg Press (45 Degrees)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Leg Press (45 Degrees)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Leg Press (45 Degrees)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Leg Press (45 Degrees)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
5 reps
-
2
Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
-
-
-
3
Seated Hamstring Curl
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5
Leg Press (45 Degrees)
2
4-8 reps
-
6
Hip Adductor (Machine)
2
4-8 reps
-
7
Hip Abductor (Machine)
2
4-8 reps
-
8
Calf Raise (Leg Press)
2
4-8 reps
-
9
Abs Crunch (Machine)
2
4-8 reps
-
10
Hip Flexor
2
15 reps
-
11
Back Extension (Weighted)
2
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hang High Pull3 Sets
5 Reps
-
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Reps
3 Reps
5 Reps
90%
-
-
3
Chin-Up (Weighted)1 Set
1 Set
1 Set
1 Reps
3 Reps
5 Reps
90%
-
-
4
T-Bar Row2 Sets
4-8 Reps
-
5
Lat Pulldown2 Sets
4-8 Reps
-
6
Incline Chest Press (Machine)2 Sets
4-8 Reps
-
7
Lateral Raise (Cable)2 Sets
4-8 Reps
-
8
Shoulder Press (Plate Loaded)2 Sets
4-8 Reps
-
9
Preacher Curl (Machine)2 Sets
4-8 Reps
-
10
Single Arm Tricep Extension (Cable)2 Sets
4-8 Reps
-
11
Dip (Weighted)2 Sets
4-8 Reps
-
Day 3
1
Preacher Curl (Machine)2 Sets
4-8 Reps
-
2
Preacher Hammer Curl2 Sets
4-8 Reps
-
3
Lateral Raise (Cable)2 Sets
4-8 Reps
-
4
Reverse Pec Deck2 Sets
4-8 Reps
-
5
Shoulder Press (Machine)2 Sets
4-8 Reps
-
6
Reverse Wrist Curl (Dumbbell)2 Sets
4-8 Reps
-
7
Wrist Curls2 Sets
4-8 Reps
-
8
Single Arm Tricep Extension (Cable)2 Sets
4-8 Reps
-
9
Seated Tricep Pushdown2 Sets
4-8 Reps
-
10
Jm Press (Machine)2 Sets
4-8 Reps
-
11
Shrug (Trap Bar)2 Sets
4-8 Reps
-
Day 2
1
Power Clean3 Sets
5 Reps
-
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Reps
3 Reps
5 Reps
90%
-
-
3
Leg Extension2 Sets
4-8 Reps
-
4
Seated Hamstring Curl2 Sets
4-8 Reps
-
5
Romanian Deadlift (Barbell)2 Sets
4-8 Reps
-
6
Hip Adductor (Machine)2 Sets
4-8 Reps
-
7
Hip Abductor (Machine)2 Sets
4-8 Reps
-
8
Calf Raise (Leg Press)2 Sets
4-8 Reps
-
9
Abs Crunch (Machine)2 Sets
4-8 Reps
-
10
Hip Flexor2 Sets
15 Reps
-
11
Back Extension (Weighted)2 Sets
15 Reps
-
Day 5
1
Power Clean3 Sets
5 Reps
-
2
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Reps
3 Reps
5 Reps
90%
-
-
3
Seated Hamstring Curl2 Sets
4-8 Reps
-
4
Leg Extension2 Sets
4-8 Reps
-
5
Leg Press (45 Degrees)2 Sets
4-8 Reps
-
6
Hip Adductor (Machine)2 Sets
4-8 Reps
-
7
Hip Abductor (Machine)2 Sets
4-8 Reps
-
8
Calf Raise (Leg Press)2 Sets
4-8 Reps
-
9
Abs Crunch (Machine)2 Sets
4-8 Reps
-
10
Hip Flexor2 Sets
15 Reps
-
11
Back Extension (Weighted)2 Sets
15 Reps
-
Day 4
1
Hang High Pull3 Sets
5 Reps
-
2
Chin-Up (Weighted)1 Set
1 Set
1 Set
1 Reps
3 Reps
5 Reps
-
-
-
3
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Reps
3 Reps
5 Reps
-
-
-
4
Incline Chest Press (Machine)2 Sets
4-8 Reps
-
5
T-Bar Row2 Sets
4-8 Reps
-
6
Lat Pulldown2 Sets
4-8 Reps
-
7
Lateral Raise (Cable)2 Sets
4-8 Reps
-
8
Shoulder Press (Plate Loaded)2 Sets
4-8 Reps
-
9
Preacher Curl (Machine)2 Sets
4-8 Reps
-
10
Single Arm Tricep Extension (Cable)2 Sets
4-8 Reps
-
11
Dip (Weighted)2 Sets
4-8 Reps
-