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Demigod strength (Cetewayo)

by Demigod strength
1 athletes joined

Program Description

This program is designed to get you strong and increase work capacity well working towards setting new three rep maxes

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 14, 2025 02:49
  • Last Edited
    Dec 14, 2025 06:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Upper Back
10.5%
Front Delts
10.4%
Glutes
9.3%
Quadriceps
8.9%
Chest
8.9%
Hamstrings
8.7%
Lats
7%
Biceps
6.2%
Abs
5.6%
Lower Back
4%
Rear Delts
2.7%
Middle Delts
2.5%
Adductors
2%
Forearms
1.4%
Abductors
0.8%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2A
Hamstring Curl
3
12 reps
-
2B
Leg Extension
3
12 reps
-
3A
Hip Abductor (Machine)
3
12 reps
-
3B
Hip Adductor (Machine)
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
62.5%
2A
Hamstring Curl
3
12 reps
-
2B
Leg Extension
3
12 reps
-
3A
Hip Abductor (Machine)
3
12 reps
-
3B
Hip Adductor (Machine)
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2A
Hamstring Curl
3
12 reps
-
2B
Leg Extension
3
12 reps
-
3A
Hip Abductor (Machine)
3
12 reps
-
3B
Hip Adductor (Machine)
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
50%
2A
Hamstring Curl
3
12 reps
-
2B
Leg Extension
3
12 reps
-
3A
Hip Abductor (Machine)
3
12 reps
-
3B
Hip Adductor (Machine)
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2A
Hamstring Curl
3
12 reps
-
2B
Leg Extension
3
12 reps
-
3A
Hip Abductor (Machine)
3
12 reps
-
3B
Hip Adductor (Machine)
3
12 reps
-
4
Decline Sit Up (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
62.5%
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
55%
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
12 reps
-
5
Decline Sit Up (Weighted)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Decline Sit Up (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
72.5%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Decline Sit Up (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Decline Sit Up (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
60%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Decline Sit Up (Weighted)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 8
2
Squat (Paused)
2
3 reps
RPE 8.5
3
Larsen Press (Barbell)
3
5 reps
RPE 7
4
Leg Press
3
8 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Decline Sit Up (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 8.5
RPE 9
2
Squat (Paused)
2
3 reps
RPE 8
3
Larsen Press (Barbell)
3
5 reps
RPE 7.5
4
Leg Press
3
8 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Decline Sit Up (Weighted)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 10
RPE 9
2
Larsen Press (Barbell)
3
5 reps
RPE 7
3
Leg Press
3
8 reps
-
4
Seated Hamstring Curl
3
8 reps
-
5
Decline Sit Up (Weighted)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6 reps
62.5%
2A
Incline Bench Press (Dumbbell)
3
12 reps
-
2B
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
4C
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6 reps
65%
2A
Incline Bench Press (Dumbbell)
3
12 reps
-
2B
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
4C
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6 reps
60%
2A
Incline Bench Press (Dumbbell)
3
12 reps
-
2B
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
4C
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
6 reps
50%
2A
Incline Bench Press (Dumbbell)
3
12 reps
-
2B
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
4C
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
65%
2A
Incline Bench Press (Dumbbell)
3
12 reps
-
2B
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
4C
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 8
2
T-Bar Row
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
4C
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 8.5
2
T-Bar Row
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
4C
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 9
2
T-Bar Row
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
4C
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 7
2
T-Bar Row
3
12 reps
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
4C
Rear Delt Fly (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 9
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4A
Front Raise
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 9
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4A
Front Raise
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 9
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4A
Front Raise
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 7
2
Hammer Curl (Dumbbell)
3
10 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4A
Front Raise
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
4C
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Face Pull
3
8 reps
-
5A
Tricep Rope Push Down (Cable)
3
8 reps
-
5B
Bicep Curl (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Face Pull
3
8 reps
-
5A
Tricep Rope Push Down (Cable)
3
8 reps
-
5B
Bicep Curl (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
3 reps
5 reps
RPE 10
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Face Pull
3
8 reps
-
5A
Tricep Rope Push Down (Cable)
3
8 reps
-
5B
Bicep Curl (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
65%
2A
Seated Row (Cable)
3
12 reps
-
2B
Pull-Up (Weighted)
3
12 reps
-
3
Single Leg Press
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
60%
2A
Seated Row (Cable)
3
12 reps
-
2B
Pull-Up (Weighted)
3
12 reps
-
3
Single Leg Press
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
62.5%
2A
Seated Row (Cable)
3
12 reps
-
2B
Pull-Up (Weighted)
3
12 reps
-
3
Single Leg Press
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
50%
2A
Seated Row (Cable)
3
12 reps
-
2B
Pull-Up (Weighted)
3
12 reps
-
3
Single Leg Press
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2A
Seated Row (Cable)
3
12 reps
-
2B
Pull-Up (Weighted)
3
12 reps
-
3
Single Leg Press
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
65%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3A
Seated Row (Cable)
3
12 reps
-
3B
Pull-Up (Weighted)
3
12 reps
-
4
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
60%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3A
Seated Row (Cable)
3
12 reps
-
3B
Pull-Up (Weighted)
3
12 reps
-
4
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
62.5%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3A
Seated Row (Cable)
3
12 reps
-
3B
Pull-Up (Weighted)
3
12 reps
-
4
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
55%
2
Front Squat (Barbell)
3
8 reps
RPE 8
3A
Seated Row (Cable)
3
12 reps
-
3B
Pull-Up (Weighted)
3
12 reps
-
4
Back Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6 reps
75%
2
Squat (Paused)
3
5 reps
RPE 8
3
Single Arm Row (Cable)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6 reps
70%
2
Squat (Paused)
3
5 reps
RPE 8
3
Single Arm Row (Cable)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6 reps
72.5%
2
Squat (Paused)
3
5 reps
RPE 8
3
Single Arm Row (Cable)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6 reps
60%
2
Squat (Paused)
3
5 reps
RPE 7
3
Single Arm Row (Cable)
3
10 reps
-
4
Wide Grip Lat Pulldown
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 8
2
Squat (Paused)
3
3 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Back Extension (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
5 reps
RPE 9
RPE 8.5
2
Squat (Paused)
3
3 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Back Extension (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 10
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Back Extension (Weighted)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6 reps
60%
2A
Pec Fly (Dumbbell)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
3A
Overhead Tricep Extension (Cable)
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4
Shrug (Trap Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6 reps
62.5%
2A
Pec Fly (Dumbbell)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
3A
Overhead Tricep Extension (Cable)
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4
Shrug (Trap Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6 reps
65%
2A
Pec Fly (Dumbbell)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
3A
Overhead Tricep Extension (Cable)
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4
Shrug (Trap Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
6 reps
50%
2A
Pec Fly (Dumbbell)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
3A
Overhead Tricep Extension (Cable)
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4
Shrug (Trap Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
70%
2A
Pec Fly (Dumbbell)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
3A
Overhead Tricep Extension (Cable)
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4
Shrug (Trap Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
8 reps
65%
2A
Pec Fly (Dumbbell)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
3A
Overhead Tricep Extension (Cable)
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4
Shrug (Trap Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
8 reps
60%
2A
Pec Fly (Dumbbell)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
3A
Overhead Tricep Extension (Cable)
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4
Shrug (Trap Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
8 reps
62.5%
2A
Pec Fly (Dumbbell)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
3A
Overhead Tricep Extension (Cable)
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4
Shrug (Trap Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
8 reps
50%
2A
Pec Fly (Dumbbell)
3
12 reps
-
2B
Single Arm Row (Dumbbell)
3
12 reps
-
3A
Overhead Tricep Extension (Cable)
3
12 reps
-
3B
Bicep Curl (Cable)
3
12 reps
-
4
Shrug (Trap Bar)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
8 reps
70%
2A
Pec Fly (Dumbbell)
3
10 reps
-
2B
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Overhead Extension (EZ Bar)
3
10 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
4
Shrug (Trap Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
8 reps
72.5%
2A
Pec Fly (Dumbbell)
3
10 reps
-
2B
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Overhead Extension (EZ Bar)
3
10 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
4
Shrug (Trap Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
8 reps
75%
2A
Pec Fly (Dumbbell)
3
10 reps
-
2B
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Overhead Extension (EZ Bar)
3
10 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
4
Shrug (Trap Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
8 reps
60%
2A
Pec Fly (Dumbbell)
3
10 reps
-
2B
Chest Supported Row (Dumbbell)
3
10 reps
-
3A
Overhead Extension (EZ Bar)
3
10 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
4
Shrug (Trap Bar)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 9
2
Lying Pullover (Cable)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4A
Bicep Curl (Dumbbell)
3
8 reps
-
4B
Tricep Kickback
3
8 reps
-
5
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Lying Pullover (Cable)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4A
Bicep Curl (Dumbbell)
3
8 reps
-
4B
Tricep Kickback
3
8 reps
-
5
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Lying Pullover (Cable)
3
8 reps
-
3
Lat Pulldown
3
8 reps
-
4A
Bicep Curl (Dumbbell)
3
8 reps
-
4B
Tricep Kickback
3
8 reps
-
5
Face Pull
3
8 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
60%
2A
Hamstring Curl
3 Sets
12 Reps
-
2B
Leg Extension
3 Sets
12 Reps
-
3A
Hip Abductor (Machine)
3 Sets
12 Reps
-
3B
Hip Adductor (Machine)
3 Sets
12 Reps
-
4
Decline Sit Up (Weighted)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Close Grip)
5 Sets
6 Reps
62.5%
2A
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2B
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
4A
Front Raise
3 Sets
12 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4C
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
65%
2A
Seated Row (Cable)
3 Sets
12 Reps
-
2B
Pull-Up (Weighted)
3 Sets
12 Reps
-
3
Single Leg Press
3 Sets
12 Reps
-
4
Back Extension (Weighted)
3 Sets
12 Reps
-
Day 4
1
Bench Press (Paused)
5 Sets
6 Reps
60%
2A
Pec Fly (Dumbbell)
3 Sets
12 Reps
-
2B
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
3A
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
3B
Bicep Curl (Cable)
3 Sets
12 Reps
-
4
Shrug (Trap Bar)
3 Sets
12 Reps
-