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BLGH: Hybrid Volume

by Jacob W.
10 athletes joined
5.0
(1 rating)

Program Description

For those of us who respond to high volume for bench, but low volume for Squat and Conventional Deadlift.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 20, 2025 12:53
  • Last Edited
    Feb 06, 2026 06:42
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.1%
Triceps
11.9%
Glutes
11.5%
Front Delts
11.2%
Chest
10.5%
Quadriceps
10.2%
Abs
8.8%
Biceps
4.7%
Upper Back
4.6%
Lats
3.5%
Middle Delts
3.4%
Adductors
2.8%
Forearms
1.6%
Rear Delts
1.6%
Lower Back
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
67.5%
2
Bench Press (Paused)
1
1 reps
RPE 6
3
Bench Press (Paused)
3
9 reps
65%
4
Seated Row (Cable)
2
10-12 reps
RPE 6-7
5
Pull Through (Cable)
2
12-15 reps
RPE 6-7
6
Hammer Curl (Cable)
2
10-12 reps
RPE 6-8
7
Plank
1
1 reps
-
8
Preacher Curl (Dumbbell)
2
5-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
71%
2
Bench Press (Paused)
1
1 reps
RPE 6.5
3
Bench Press (Paused)
4
8 reps
70%
4
Seated Row (Cable)
3
10-12 reps
RPE 7-9
5
Pull Through (Cable)
3
12-15 reps
RPE 7-8
6
Hammer Curl (Cable)
2
10-12 reps
RPE 7-9
7
Plank
1
1 reps
-
8
Preacher Curl (Dumbbell)
2
5-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Bench Press (Paused)
1
1 reps
RPE 7
3
Bench Press (Paused)
4
7 reps
72%
4
Seated Row (Cable)
3
10-12 reps
RPE 7-9
5
Pull Through (Cable)
3
12-15 reps
RPE 7-8
6
Hammer Curl (Cable)
2
10-12 reps
RPE 7-9
7
Plank
1
1 reps
-
8
Preacher Curl (Dumbbell)
2
5-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Paused)
1
1 reps
RPE 7.5
3
Bench Press (Paused)
4
6 reps
76%
4
Seated Row (Cable)
3
10-12 reps
RPE 7-9
5
Pull Through (Cable)
3
12-15 reps
RPE 7-8
6
Hammer Curl (Cable)
2
10-12 reps
RPE 7-9
7
Plank
1
1 reps
-
8
Preacher Curl (Dumbbell)
2
5-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 5
2
Squat (Barbell)
2
4 reps
73%
3
Bench Press (Paused)
1
1 reps
RPE 6
4
Bench Press (Paused)
2
6 reps
76%
5
Seated Row (Cable)
3
8-10 reps
RPE 6-7
6
Pull Through (Cable)
2
10-12 reps
RPE 6-8
7
Hammer Curl (Cable)
2
8-10 reps
RPE 6-7
8
Plank
1
1 reps
-
9
Preacher Curl (Dumbbell)
2
5-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
6 reps
74%
3
Bench Press (Paused)
1
1 reps
RPE 7.5
4
Bench Press (Paused)
5
6 reps
75%
5
Seated Row (Cable)
3
8-10 reps
RPE 7-9
6
Pull Through (Cable)
3
10-12 reps
RPE 7-8
7
Hammer Curl (Cable)
2
8-10 reps
RPE 7-9
8
Plank
1
1 reps
-
9
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6.5
2
Squat (Barbell)
3
6 reps
77%
3
Bench Press (Paused)
1
1 reps
RPE 8
4
Bench Press (Paused)
5
5 reps
78%
5
Seated Row (Cable)
3
8-10 reps
RPE 7-9
6
Pull Through (Cable)
3
10-12 reps
RPE 7-8
7
Hammer Curl (Cable)
2
8-10 reps
RPE 7-9
8
Plank
1
1 reps
-
9
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
5 reps
80%
3
Bench Press (Paused)
1
1 reps
RPE 8.5
4
Bench Press (Paused)
5
4 reps
81%
5
Seated Row (Cable)
3
8-10 reps
RPE 7-9
6
Pull Through (Cable)
3
10-12 reps
RPE 7-8
7
Hammer Curl (Cable)
2
8-10 reps
RPE 7-9
8
Plank
1
1 reps
-
9
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
-
2
Squat (Barbell)
2
3 reps
78%
3
Bench Press (Paused)
1
1 reps
-
4
Bench Press (Paused)
3
3 reps
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift With Bands
3
4 reps
62.5% 1RM of Deadlift (Barbell)
2
Deadlift (Paused)
2
8 reps
RPE 6
3
Bench Press (Paused)
1
3
5 reps
5 reps
RPE 6.5
-
4
Standing Leg Extension
2
10-12 reps
RPE 6-7
5
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 6-8
6
Cable Crunch
2
10-12 reps
RPE 6-7
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift With Bands
4
3 reps
65% 1RM of Deadlift (Barbell)
2
Deadlift (Paused)
2
1
7 reps
7 reps
-
RPE 7.5
3
Bench Press (Paused)
1
4
4 reps
4 reps
RPE 7
-
4
Standing Leg Extension
3
10-12 reps
RPE 6-8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7-9
6
Cable Crunch
3
10-12 reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift With Bands
5
3 reps
67% 1RM of Deadlift (Barbell)
2
Deadlift (Paused)
2
1
6 reps
6 reps
-
RPE 8
3
Bench Press (Paused)
1
4
4 reps
4 reps
RPE 7.5
-
4
Standing Leg Extension
3
10-12 reps
RPE 6-8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7-9
6
Cable Crunch
3
10-12 reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift With Bands
5
3 reps
70% 1RM of Deadlift (Barbell)
2
Deadlift (Paused)
2
1
5 reps
5 reps
-
RPE 8
3
Bench Press (Paused)
1
4
3 reps
3 reps
RPE 7.5
-
4
Standing Leg Extension
3
10-12 reps
RPE 6-8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7-9
6
Cable Crunch
3
10-12 reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift With Bands
4
2 reps
65% 1RM of Deadlift (Barbell)
2
Deadlift (Paused)
1
1
4 reps
4 reps
-
RPE 6
3
Bench Press (Paused)
1
4
2 reps
2 reps
RPE 6.5
-
4
Standing Leg Extension
2
8-10 reps
RPE 6-7
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 6-7
6
Cable Crunch
2
10-12 reps
RPE 6-7
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift With Bands
4
4 reps
67% 1RM of Deadlift (Barbell)
2
Deadlift (Paused)
1
1
7 reps
7 reps
RPE 7.5
-
3
Bench Press (Paused)
1
4
3 reps
3 reps
RPE 7.5
-
4
Standing Leg Extension
3
8-10 reps
RPE 6-8
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-9
6
Cable Crunch
3
10-12 reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift With Bands
4
3 reps
70% 1RM of Deadlift (Barbell)
2
Deadlift (Paused)
1
1
6 reps
6 reps
RPE 7
-
3
Bench Press (Paused)
1
4
2 reps
2 reps
RPE 7.5
-
4
Standing Leg Extension
2
8-10 reps
RPE 6-8
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 7-9
6
Cable Crunch
3
10-12 reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift With Bands
4
4 reps
73% 1RM of Deadlift (Barbell)
2
Bench Press (Paused)
1
4
1 reps
2 reps
RPE 7.5
-
3
Standing Leg Extension
3
8-10 reps
RPE 6-8
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-9
5
Cable Crunch
3
10-12 reps
RPE 6-8
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 5-6
2
Bench Press (Paused)
3
2 reps
RPE 5-6
3
Single Leg Press
2
8 reps
RPE 5-6
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 6-7
5
Cable Crunch
2
8-10 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 5
-
2
Neutral Grip Cambered Larsen Press
2
10 reps
RPE 6-7
3
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7-8
4
Bicep Curl (Cable)
2
8-12 reps
RPE 6-7
5
Single Arm Cable Fly
2
10-15 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 6-7
7
Hanging Leg Raise
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 5.5
-
2
Neutral Grip Cambered Larsen Press
3
9 reps
RPE 6-8
3
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7-9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 6-8
5
Single Arm Cable Fly
2
10-15 reps
RPE 7-9
6
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 6-8
7
Hanging Leg Raise
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 5.5-6
-
2
Neutral Grip Cambered Larsen Press
3
8 reps
RPE 6-8
3
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7-9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 6-8
5
Single Arm Cable Fly
2
10-15 reps
RPE 7-9
6
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 6-8
7
Hanging Leg Raise
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
2 reps
RPE 5.5-6
-
2
Neutral Grip Cambered Larsen Press
3
7 reps
RPE 6-8
3
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7-9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 6-8
5
Single Arm Cable Fly
2
10-15 reps
RPE 7-9
6
Single Arm Rear Delt Cable Fly
2
8-12 reps
RPE 6-8
7
Hanging Leg Raise
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
2 reps
RPE 6
-
2
Neutral Grip Cambered Larsen Press
2
6 reps
RPE 6-7
3
One Arm Lateral Raise (Cable)
2
10-12 reps
RPE 6-8
4
Bicep Curl (Cable)
2
8-10 reps
RPE 6-7
5
Single Arm Cable Fly
2
10-15 reps
RPE 7-9
6
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 6-7
7
Hanging Leg Raise
2
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 5.5-6
-
2
Neutral Grip Cambered Larsen Press
3
8 reps
RPE 6-8
3
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
4
Bicep Curl (Cable)
3
8-10 reps
RPE 6-8
5
Single Arm Cable Fly
2
10-15 reps
RPE 7-9
6
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 6-8
7
Hanging Leg Raise
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 6
-
2
Neutral Grip Cambered Larsen Press
3
7 reps
RPE 6-8
3
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
4
Bicep Curl (Cable)
3
8-10 reps
RPE 6-8
5
Single Arm Cable Fly
2
10-15 reps
RPE 7-9
6
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 6-8
7
Hanging Leg Raise
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
2 reps
RPE 6
-
2
Neutral Grip Cambered Larsen Press
3
6 reps
RPE 6-8
3
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7-9
4
Bicep Curl (Cable)
3
8-10 reps
RPE 6-8
5
Single Arm Cable Fly
2
10-15 reps
RPE 7-9
6
Single Arm Rear Delt Cable Fly
2
8-10 reps
RPE 6-8
7
Hanging Leg Raise
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
RPE 5
2
Bench Press (Paused)
3
1 reps
RPE 5
3
Neutral Grip Cambered Larsen Press
2
8-10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Paused)
3
5 reps
76%
3
Single Leg Press
2
10-12 reps
RPE 6-7
4
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 6-7
5
Seated Overhead Press (Barbell)
2
8-10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Paused)
5
5 reps
81%
3
Single Leg Press
3
10-12 reps
RPE 7-8
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 6-8
5
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 7
RPE 7.5
RPE 8
2
Bench Press (Paused)
5
5 reps
83%
3
Single Leg Press
3
10-12 reps
RPE 7-8
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 6-8
5
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 6-6.5
RPE 7-7.5
RPE 8-8.5
2
Bench Press (Paused)
5
3 reps
85%
3
Single Leg Press
3
10-12 reps
RPE 7-8
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 6-8
5
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
2
4 reps
75%
3
Bench Press (Paused)
4
2 reps
87%
4
Single Leg Press
2
8-10 reps
RPE 6-8
5
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 6-8
6
Seated Overhead Press (Barbell)
2
6-8 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2 reps
2 reps
2 reps
RPE 5-5.5
RPE 6-6.5
RPE 7-7.5
2
Deadlift (Barbell)
2
4 reps
80%
3
Bench Press (Paused)
5
4 reps
82.5%
4
Single Leg Press
3
8-10 reps
RPE 7-8
5
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 7-9
6
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
3
3 reps
82%
3
Bench Press (Paused)
5
3 reps
86%
4
Single Leg Press
3
8-10 reps
RPE 7-8
5
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 7-9
6
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6.5-7
RPE 7.5-8
RPE 8.5-9
2
Bench Press (Paused)
5
2 reps
90%
3
Single Leg Press
3
8-10 reps
RPE 6-7
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 6-7
5
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1 reps
RPE 4-5
2
Lat Pulldown (Single Arm)
1
6-10 reps
-
3
Single Leg Press
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
6 reps
RPE 6.5
-
2
Lying Pullover (Cable)
2
10-12 reps
RPE 6-8
3
Dip (Bodyweight)
2
RPE 7
4
Lying Leg Curl
2
10 reps
RPE 6-7
5
Tricep Pushdown (Single Arm)
2
10-15 reps
RPE 7-9
6
Pallof Press
2
10 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2
Lying Pullover (Cable)
3
10-12 reps
RPE 6-8
3
Dip (Bodyweight)
3
RPE 6-8
4
Lying Leg Curl
3
9 reps
RPE 6-8
5
Trice Pushdown - D Handles (Cable)
3
10-15 reps
RPE 7-9
6
Pallof Press
3
9 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 7.5
-
2
Lying Pullover (Cable)
3
10-12 reps
RPE 6-8
3
Dip (Bodyweight)
3
RPE 6-8
4
Lying Leg Curl
3
8 reps
RPE 6-8
5
Trice Pushdown - D Handles (Cable)
3
10-15 reps
RPE 7-9
6
Pallof Press
3
8 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
RPE 8
-
2
Lying Pullover (Cable)
3
10-12 reps
RPE 6-8
3
Dip (Bodyweight)
3
RPE 6-8
4
Lying Leg Curl
3
7 reps
RPE 6-8
5
Trice Pushdown - D Handles (Cable)
3
10-15 reps
RPE 7-9
6
Pallof Press
3
7 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
4 reps
RPE 6
-
2
Lying Pullover (Cable)
3
10-12 reps
RPE 6-7
3
Dip (Bodyweight)
3
RPE 6-7
4
Lying Leg Curl
3
10 reps
RPE 6-7
5
Trice Pushdown - D Handles (Cable)
3
10-15 reps
RPE 7-9
6
Pallof Press
3
10 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
2 reps
RPE 8
-
2
Lying Pullover (Cable)
3
10-12 reps
RPE 6-8
3
Dip (Bodyweight)
3
RPE 6-8
4
Lying Leg Curl
3
9 reps
RPE 6-8
5
Trice Pushdown - D Handles (Cable)
3
10-15 reps
RPE 7-9
6
Pallof Press
3
9 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 8-8.5
-
2
Lying Pullover (Cable)
3
10-12 reps
RPE 6-8
3
Dip (Bodyweight)
3
RPE 6-8
4
Lying Leg Curl
3
8 reps
RPE 6-8
5
Trice Pushdown - D Handles (Cable)
3
10-15 reps
RPE 7-9
6
Pallof Press
3
8 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
RPE 8.5-9
-
2
Lying Pullover (Cable)
2
10-12 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
-
2
Bench Press (Paused)
3
1 reps
-
3
Deadlift (Barbell)
3
1 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
3 Sets
7 Reps
67.5%
2
Bench Press (Paused)
1 Set
1 Reps
@6
3
Bench Press (Paused)
3 Sets
9 Reps
65%
4
Seated Row (Cable)
2 Sets
10-12 Reps
@6-7
5
Pull Through (Cable)
2 Sets
12-15 Reps
@6-7
6
Hammer Curl (Cable)
2 Sets
10-12 Reps
@6-8
7
Plank
1 Set
1 Reps
-
8
Preacher Curl (Dumbbell)
2 Sets
5-12 Reps
@6-8
Day 2
1
Deadlift With Bands
3 Sets
4 Reps
62.5% 1RM of Deadlift (Barbell)
2
Deadlift (Paused)
2 Sets
8 Reps
@6
3
Bench Press (Paused)
1 Set
3 Sets
5 Reps
5 Reps
@6.5
-
4
Standing Leg Extension
2 Sets
10-12 Reps
@6-7
5
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@6-8
6
Cable Crunch
2 Sets
10-12 Reps
@6-7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
4 Reps
4 Reps
@5
-
2
Neutral Grip Cambered Larsen Press
2 Sets
10 Reps
@6-7
3
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@7-8
4
Bicep Curl (Cable)
2 Sets
8-12 Reps
@6-7
5
Single Arm Cable Fly
1 Set
1 Set
10-15 Reps
10-15 Reps
@7-8
@7-8
6
Single Arm Rear Delt Cable Fly
2 Sets
8-12 Reps
@6-7
7
Hanging Leg Raise
2 Sets
@7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@6.5
@7
2
Bench Press (Paused)
3 Sets
5 Reps
76%
3
Single Leg Press
2 Sets
10-12 Reps
@6-7
4
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
@6-7
5
Seated Overhead Press (Barbell)
2 Sets
8-10 Reps
@6-7
Day 5
1
Squat (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@6.5
-
2
Lying Pullover (Cable)
2 Sets
10-12 Reps
@6-8
3
Dip (Bodyweight)
2 Sets
@7
4
Lying Leg Curl
2 Sets
10 Reps
@6-7
5
Tricep Pushdown (Single Arm)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7-9
@7-9
6
Pallof Press
2 Sets
10 Reps
@6-7