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BLGH: Hybrid Volume

by Jacob W.

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
    Dec 20, 2025 10:36
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Hamstrings
11.7%
Front Delts
11.3%
Glutes
11.1%
Chest
10.6%
Quadriceps
10.3%
Abs
8.9%
Biceps
4.7%
Upper Back
4.7%
Lats
3.5%
Middle Delts
3.4%
Adductors
2.8%
Forearms
1.7%
Rear Delts
1.7%
Lower Back
1.6%
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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
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
Block Pull (Barbell)
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
Block Pull (Barbell)
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
Block Pull (Barbell)
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
Block Pull (Barbell)
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
Block Pull (Barbell)
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
Block Pull (Barbell)
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
Block Pull (Barbell)
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 Rear Delt Cable Fly
2
8-12 reps
RPE 6-7
6
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 Rear Delt Cable Fly
2
8-12 reps
RPE 6-8
6
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 Rear Delt Cable Fly
2
8-12 reps
RPE 6-8
6
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 Rear Delt Cable Fly
2
8-12 reps
RPE 6-8
6
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 Rear Delt Cable Fly
2
8-10 reps
RPE 6-7
6
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 Rear Delt Cable Fly
2
8-10 reps
RPE 6-8
6
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 Rear Delt Cable Fly
2
8-10 reps
RPE 6-8
6
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 Rear Delt Cable Fly
2
8-10 reps
RPE 6-8
6
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
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
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
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
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
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
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
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)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
67.5%
67.5%
67.5%
2
Bench Press (Paused)
1 Set
1 Reps
@6
3
Bench Press (Paused)
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
65%
65%
65%
4
Seated Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6-7
@6-7
5
Pull Through (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@6-7
@6-7
6
Hammer Curl (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6-8
@6-8
7
Plank
1 Set
1 Reps
-
8
Preacher Curl (Dumbbell)
1 Set
1 Set
5-12 Reps
5-12 Reps
@6-8
@6-8
Day 2
1
Deadlift With Bands
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
62.5% 1RM of Deadlift (Barbell)
62.5% 1RM of Deadlift (Barbell)
62.5% 1RM of Deadlift (Barbell)
2
Block Pull (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@6
@6
3
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
-
-
-
4
Standing Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@6-7
@6-7
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@6-8
@6-8
6
Cable Crunch
1 Set
1 Set
10-12 Reps
10-12 Reps
@6-7
@6-7
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@5
-
-
2
Neutral Grip Cambered Larsen Press
1 Set
1 Set
10 Reps
10 Reps
@6-7
@6-7
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7-8
@7-8
4
Bicep Curl (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@6-7
@6-7
5
Single Arm Rear Delt Cable Fly
1 Set
1 Set
8-12 Reps
8-12 Reps
@6-7
@6-7
6
Hanging Leg Raise
1 Set
1 Set
@7
@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)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
76%
76%
76%
3
Single Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@6-7
@6-7
4
Lat Pulldown (Single Arm)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6-7
@6-7
5
Seated Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@6-7
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6.5
-
-
2
Lying Pullover (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@6-8
@6-8
3
Dip (Bodyweight)
1 Set
1 Set
@7
@7
4
Lying Leg Curl
1 Set
1 Set
10 Reps
10 Reps
@6-7
@6-7
5
Pallof Press
1 Set
1 Set
10 Reps
10 Reps
@6-7
@6-7