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Eric's experiment

by Érico C.

Program Description

The goal of this program is to increase you 1RM of the big three, and gain overall strength, size and power. You'll improve your emotional strength as bonus.. this program is design for experienced lifter

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2025 06:56
  • Last Edited
    Jul 14, 2025 03:00

Summary

Dive into Eric's Experiment, a comprehensive 10-week program designed to elevate your strength and conditioning. Committing to six days a week, you'll tackle a variety of compound lifts like the Bench Press, Squat, and Deadlift, ensuring a balanced approach to building muscle and power. Each session is crafted to challenge your limits, using a mix of barbell and dumbbell exercises that target major muscle groups. Get ready to transform your physique and boost your performance with a structured plan that keeps you motivated and on track!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
60%
2
Squat (Barbell)
4
6 reps
60%
3
Barbell Row
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Squat (Barbell)
4
6 reps
65%
3
Barbell Row
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
70%
2
Squat (Barbell)
4
4 reps
70%
3
Barbell Row
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
80%
2
Squat (Barbell)
4
2 reps
80%
3
Barbell Row
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1 reps
2 reps
95%
90%
2
Squat (Barbell)
3
1
1 reps
2 reps
95%
90%
3
Barbell Row
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Squat (Barbell)
4
6 reps
70%
3
Barbell Row
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Squat (Barbell)
3
6 reps
80%
3
Barbell Row
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1 reps
4 reps
90%
80%
2
Squat (Barbell)
2
2
1 reps
4 reps
90%
80%
3
Barbell Row
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
2 reps
4 reps
90%
80%
2
Squat (Barbell)
3
1
2 reps
4 reps
90%
80%
3
Barbell Row
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1 reps
2 reps
95%
90%
2
Squat (Barbell)
3
1
1 reps
2 reps
95%
90%
3
Barbell Row
3
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
60%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
70%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
80%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1 reps
2 reps
95%
90%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
90%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Bench Press (Close Grip)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1 reps
2 reps
95%
90%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
60%
2
Bench Press (Barbell)
4
6 reps
60%
3
Overhead Press (Barbell)
4
8 reps
RPE 6.5
4
Seated Row (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
65%
2
Bench Press (Barbell)
4
6 reps
65%
3
Overhead Press (Barbell)
4
8 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
70%
2
Bench Press (Barbell)
4
4 reps
70%
3
Overhead Press (Barbell)
4
6 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
80%
2
Bench Press (Barbell)
4
2 reps
80%
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Seated Row (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1 reps
2 reps
95%
90%
2
Bench Press (Barbell)
3
1
1 reps
2 reps
95%
90%
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Bench Press (Barbell)
4
6 reps
70%
3
Overhead Press (Barbell)
4
8 reps
RPE 6.5
4
Seated Row (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Bench Press (Barbell)
3
6 reps
80%
3
Overhead Press (Barbell)
4
8 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1 reps
4 reps
90%
80%
2
Bench Press (Barbell)
2
2
1 reps
4 reps
90%
80%
3
Overhead Press (Barbell)
4
6 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
2 reps
4 reps
90%
80%
2
Bench Press (Barbell)
3
1
2 reps
4 reps
90%
80%
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Seated Row (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1 reps
2 reps
95%
90%
2
Bench Press (Barbell)
3
1
1 reps
2 reps
95%
90%
3
Overhead Press (Barbell)
4
6 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 6.5
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 6.5
2
Bench Press (Barbell)
4
6 reps
60%
3
Dip (Bodyweight)
3
10 reps
-
4
Ab Wheel
3
20 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7
2
Bench Press (Barbell)
4
6 reps
65%
3
Dip (Bodyweight)
3
10 reps
-
4
Ab Wheel
3
20 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7
2
Bench Press (Barbell)
4
4 reps
70%
3
Dip (Bodyweight)
3
10 reps
-
4
Ab Wheel
3
20 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 7
2
Bench Press (Barbell)
4
2 reps
80%
3
Dip (Bodyweight)
3
10 reps
-
4
Ab Wheel
3
20 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7
2
Bench Press (Barbell)
3
1
1 reps
2 reps
95%
90%
3
Dip (Bodyweight)
3
10 reps
-
4
Ab Wheel
3
20 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 6.5
2
Bench Press (Barbell)
4
6 reps
70%
3
Dip (Bodyweight)
3
10 reps
-
4
Ab Wheel
3
20 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
80%
3
Dip (Bodyweight)
3
10 reps
-
4
Ab Wheel
3
20 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7
2
Bench Press (Barbell)
2
2
1 reps
4 reps
90%
80%
3
Dip (Bodyweight)
3
10 reps
-
4
Ab Wheel
3
20 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 7
2
Bench Press (Barbell)
3
1
2 reps
4 reps
90%
80%
3
Dip (Bodyweight)
3
10 reps
-
4
Ab Wheel
3
20 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7
2
Bench Press (Barbell)
3
1
1 reps
2 reps
95%
90%
3
Dip (Bodyweight)
3
10 reps
-
4
Ab Wheel
3
20 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
60%
2
Leg Curl
3
12 reps
RPE 6.5
3
Lat Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Leg Curl
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
70%
2
Leg Curl
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
80%
2
Leg Curl
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
1 reps
4 reps
80%
70%
2
Leg Curl
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
70%
2
Leg Curl
3
12 reps
RPE 6.5
3
Lat Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Leg Curl
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Leg Curl
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
80%
2
Leg Curl
3
12 reps
RPE 7
3
Lat Pulldown
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
80%
2
Leg Curl
3
10 reps
RPE 8
3
Lat Pulldown
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
60%
2
Squat (Barbell)
4 Sets
6 Reps
60%
3
Barbell Row
3 Sets
8 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
6 Reps
60%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
60%
2
Bench Press (Barbell)
4 Sets
6 Reps
60%
3
Overhead Press (Barbell)
4 Sets
8 Reps
@6.5
4
Seated Row (Cable)
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@6.5
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
Day 5
1
Squat (Paused)
4 Sets
6 Reps
@6.5
2
Bench Press (Barbell)
4 Sets
6 Reps
60%
3
Dip (Bodyweight)
3 Sets
10 Reps
-
4
Ab Wheel
3 Sets
20 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
Day 6
1
Deadlift (Barbell)
3 Sets
6 Reps
60%
2
Leg Curl
3 Sets
12 Reps
@6.5
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@6.5