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BoostcampPNG

Hypertrophy + Athletics + Powerlifting

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Program Description

THIS PROGRAM ASSUMES YOU ARE MAXIMIZING SLEEP AND NUTRITION QUALITY Designed to maximize cardiovascular adaptations such as HRV, VO2 Max and RHR, alongside training all main attributes of 1RM strength, including ballistics for Rate of Force Development (RFD). 3x a week hypertrophy frequency (roughly 6-10 sets weekly volume, including compounds) 3x a week ballistic work 3x a week HIIT 7x a week steady state cardio Adequate variation and frequency for coordination demand is of SBD Do steady state cardio separately on lifting days, otherwise sessions will exceed 2 hours.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 02, 2026 01:56
  • Last Edited
    Mar 06, 2026 01:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Hamstrings
11.2%
Front Delts
11%
Glutes
10.6%
Quadriceps
9.5%
Chest
8.8%
Other
5.5%
Abs
5.3%
Biceps
4.4%
Lats
4.4%
Upper Back
4.4%
Middle Delts
3.3%
Lower Back
3.1%
Cardio
2.6%
Adductors
2.2%
Forearms
1.1%
Rear Delts
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
69%
2
Squat (Low Bar)
2
4 reps
76%
3
Tempo Squat (Barbell)
1
2 reps
73%
4
Stiff Leg Deadlift
1
6 reps
RPE 9
5
Lying Leg Curl
1
6 reps
RPE 9
6
Hip Thrust (Machine)
1
6 reps
RPE 9
7
Leg Extension
1
6 reps
RPE 9
8
Chest Fly (Machine)
1
6 reps
RPE 9
9
Incline Chest Press (Machine)
1
6 reps
RPE 9
10
Tricep Pushdown (Cable)
2
6 reps
RPE 9
11
Lateral Raise (Machine)
1
6 reps
RPE 9
12
Shoulder Press (Machine)
2
6 reps
RPE 9
13
Bicep Curl (Cable)
2
6 reps
RPE 9
14
Wide Grip Lat Pulldown
1
6 reps
RPE 9
15
Cable Low Row
1
6 reps
RPE 9
16
T-Bar Row
2
6 reps
RPE 9
17
Treadmill
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
69%
2
Squat (Low Bar)
2
5 reps
76%
3
Tempo Squat (Barbell)
1
3 reps
73%
4
Stiff Leg Deadlift
1
6 reps
RPE 9
5
Lying Leg Curl
1
6 reps
RPE 9
6
Hip Thrust (Machine)
1
6 reps
RPE 9
7
Leg Extension
1
6 reps
RPE 9
8
Chest Fly (Machine)
1
6 reps
RPE 9
9
Incline Chest Press (Machine)
1
6 reps
RPE 9
10
Tricep Pushdown (Cable)
2
6 reps
RPE 9
11
Lateral Raise (Machine)
1
6 reps
RPE 9
12
Shoulder Press (Machine)
2
6 reps
RPE 9
13
Bicep Curl (Cable)
2
6 reps
RPE 9
14
Wide Grip Lat Pulldown
1
6 reps
RPE 9
15
Cable Low Row
1
6 reps
RPE 9
16
T-Bar Row
2
6 reps
RPE 9
17
Treadmill
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
69%
2
Squat (Low Bar)
2
6 reps
76%
3
Tempo Squat (Barbell)
1
4 reps
73%
4
Stiff Leg Deadlift
1
6 reps
RPE 9
5
Lying Leg Curl
1
6 reps
RPE 9
6
Hip Thrust (Machine)
1
6 reps
RPE 9
7
Leg Extension
1
6 reps
RPE 9
8
Chest Fly (Machine)
1
6 reps
RPE 9
9
Incline Chest Press (Machine)
1
6 reps
RPE 9
10
Tricep Pushdown (Cable)
2
6 reps
RPE 9
11
Lateral Raise (Machine)
1
6 reps
RPE 9
12
Shoulder Press (Machine)
2
6 reps
RPE 9
13
Bicep Curl (Cable)
2
6 reps
RPE 9
14
Wide Grip Lat Pulldown
1
6 reps
RPE 9
15
Cable Low Row
1
6 reps
RPE 9
16
T-Bar Row
2
6 reps
RPE 9
17
Treadmill
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
72%
2
Squat (Low Bar)
2
4 reps
79%
3
Tempo Squat (Barbell)
1
2 reps
76%
4
Stiff Leg Deadlift
1
6 reps
RPE 9
5
Lying Leg Curl
1
6 reps
RPE 9
6
Hip Thrust (Machine)
1
6 reps
RPE 9
7
Leg Extension
1
6 reps
RPE 9
8
Chest Fly (Machine)
1
6 reps
RPE 9
9
Incline Chest Press (Machine)
1
6 reps
RPE 9
10
Tricep Pushdown (Cable)
2
6 reps
RPE 9
11
Lateral Raise (Machine)
1
6 reps
RPE 9
12
Shoulder Press (Machine)
2
6 reps
RPE 9
13
Bicep Curl (Cable)
2
6 reps
RPE 9
14
Wide Grip Lat Pulldown
1
6 reps
RPE 9
15
Cable Low Row
1
6 reps
RPE 9
16
T-Bar Row
2
6 reps
RPE 9
17
Treadmill
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
72%
2
Squat (Low Bar)
2
5 reps
79%
3
Tempo Squat (Barbell)
1
3 reps
76%
4
Stiff Leg Deadlift
1
6 reps
RPE 9
5
Lying Leg Curl
1
6 reps
RPE 9
6
Hip Thrust (Machine)
1
6 reps
RPE 9
7
Leg Extension
1
6 reps
RPE 9
8
Chest Fly (Machine)
1
6 reps
RPE 9
9
Incline Chest Press (Machine)
1
6 reps
RPE 9
10
Tricep Pushdown (Cable)
2
6 reps
RPE 9
11
Lateral Raise (Machine)
1
6 reps
RPE 9
12
Shoulder Press (Machine)
2
6 reps
RPE 9
13
Bicep Curl (Cable)
2
6 reps
RPE 9
14
Wide Grip Lat Pulldown
1
6 reps
RPE 9
15
Cable Low Row
1
6 reps
RPE 9
16
T-Bar Row
2
6 reps
RPE 9
17
Treadmill
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
72%
2
Squat (Low Bar)
2
6 reps
79%
3
Tempo Squat (Barbell)
1
4 reps
76%
4
Stiff Leg Deadlift
1
6 reps
RPE 9
5
Lying Leg Curl
1
6 reps
RPE 9
6
Hip Thrust (Machine)
1
6 reps
RPE 9
7
Leg Extension
1
6 reps
RPE 9
8
Chest Fly (Machine)
1
6 reps
RPE 9
9
Incline Chest Press (Machine)
1
6 reps
RPE 9
10
Tricep Pushdown (Cable)
2
6 reps
RPE 9
11
Lateral Raise (Machine)
1
6 reps
RPE 9
12
Shoulder Press (Machine)
2
6 reps
RPE 9
13
Bicep Curl (Cable)
2
6 reps
RPE 9
14
Wide Grip Lat Pulldown
1
6 reps
RPE 9
15
Cable Low Row
1
6 reps
RPE 9
16
T-Bar Row
2
6 reps
RPE 9
17
Treadmill
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
75%
2
Squat (Low Bar)
2
4 reps
82%
3
Tempo Squat (Barbell)
1
2 reps
79%
4
Stiff Leg Deadlift
1
6 reps
RPE 9
5
Lying Leg Curl
1
6 reps
RPE 9
6
Hip Thrust (Machine)
1
6 reps
RPE 9
7
Leg Extension
1
6 reps
RPE 9
8
Chest Fly (Machine)
1
6 reps
RPE 9
9
Incline Chest Press (Machine)
1
6 reps
RPE 9
10
Tricep Pushdown (Cable)
2
6 reps
RPE 9
11
Lateral Raise (Machine)
1
6 reps
RPE 9
12
Shoulder Press (Machine)
2
6 reps
RPE 9
13
Bicep Curl (Cable)
2
6 reps
RPE 9
14
Wide Grip Lat Pulldown
1
6 reps
RPE 9
15
Cable Low Row
1
6 reps
RPE 9
16
T-Bar Row
2
6 reps
RPE 9
17
Treadmill
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
75%
2
Squat (Low Bar)
2
5 reps
82%
3
Tempo Squat (Barbell)
1
3 reps
79%
4
Stiff Leg Deadlift
1
6 reps
RPE 9
5
Lying Leg Curl
1
6 reps
RPE 9
6
Hip Thrust (Machine)
1
6 reps
RPE 9
7
Leg Extension
1
6 reps
RPE 9
8
Chest Fly (Machine)
1
6 reps
RPE 9
9
Incline Chest Press (Machine)
1
6 reps
RPE 9
10
Tricep Pushdown (Cable)
2
6 reps
RPE 9
11
Lateral Raise (Machine)
1
6 reps
RPE 9
12
Shoulder Press (Machine)
2
6 reps
RPE 9
13
Bicep Curl (Cable)
2
6 reps
RPE 9
14
Wide Grip Lat Pulldown
1
6 reps
RPE 9
15
Cable Low Row
1
6 reps
RPE 9
16
T-Bar Row
2
6 reps
RPE 9
17
Treadmill
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
75%
2
Squat (Low Bar)
2
6 reps
82%
3
Tempo Squat (Barbell)
1
4 reps
79%
4
Stiff Leg Deadlift
1
6 reps
RPE 9
5
Lying Leg Curl
1
6 reps
RPE 9
6
Hip Thrust (Machine)
1
6 reps
RPE 9
7
Leg Extension
1
6 reps
RPE 9
8
Chest Fly (Machine)
1
6 reps
RPE 9
9
Incline Chest Press (Machine)
1
6 reps
RPE 9
10
Tricep Pushdown (Cable)
2
6 reps
RPE 9
11
Lateral Raise (Machine)
1
6 reps
RPE 9
12
Shoulder Press (Machine)
2
6 reps
RPE 9
13
Bicep Curl (Cable)
2
6 reps
RPE 9
14
Wide Grip Lat Pulldown
1
6 reps
RPE 9
15
Cable Low Row
1
6 reps
RPE 9
16
T-Bar Row
2
6 reps
RPE 9
17
Treadmill
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
1
2 reps
81%
3
Bench Press (Paused)
1
2 reps
77%
4
Squat (Low Bar)
1
1 reps
RPE 6
5
Squat (Low Bar)
1
2 reps
81%
6
Squat (Paused)
1
2 reps
77%
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Lying Leg Curl
1
6 reps
RPE 9
9
Hip Thrust (Machine)
1
6 reps
RPE 9
10
Chest Fly (Machine)
1
6 reps
RPE 9
11
Incline Chest Press (Machine)
1
6 reps
RPE 9
12
Tricep Pushdown (Cable)
2
6 reps
RPE 9
13
Lateral Raise (Machine)
1
6 reps
RPE 9
14
Shoulder Press (Machine)
2
6 reps
RPE 9
15
Bicep Curl (Cable)
2
6 reps
RPE 9
16
Wide Grip Lat Pulldown
1
6 reps
RPE 9
17
Cable Low Row
1
6 reps
RPE 9
18
T-Bar Row
2
6 reps
RPE 9
19
Treadmill
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
1
3 reps
81%
3
Bench Press (Paused)
1
3 reps
77%
4
Squat (Low Bar)
1
1 reps
RPE 6
5
Squat (Low Bar)
1
3 reps
81%
6
Squat (Paused)
1
3 reps
77%
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Lying Leg Curl
1
6 reps
RPE 9
9
Hip Thrust (Machine)
1
6 reps
RPE 9
10
Chest Fly (Machine)
1
6 reps
RPE 9
11
Incline Chest Press (Machine)
1
6 reps
RPE 9
12
Tricep Pushdown (Cable)
2
6 reps
RPE 9
13
Lateral Raise (Machine)
1
6 reps
RPE 9
14
Shoulder Press (Machine)
2
6 reps
RPE 9
15
Bicep Curl (Cable)
2
6 reps
RPE 9
16
Wide Grip Lat Pulldown
1
6 reps
RPE 9
17
Cable Low Row
1
6 reps
RPE 9
18
T-Bar Row
2
6 reps
RPE 9
19
Treadmill
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
1
4 reps
81%
3
Bench Press (Paused)
1
4 reps
77%
4
Squat (Low Bar)
1
1 reps
RPE 6
5
Squat (Low Bar)
1
4 reps
81%
6
Squat (Paused)
1
4 reps
77%
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Lying Leg Curl
1
6 reps
RPE 9
9
Hip Thrust (Machine)
1
6 reps
RPE 9
10
Chest Fly (Machine)
1
6 reps
RPE 9
11
Incline Chest Press (Machine)
1
6 reps
RPE 9
12
Tricep Pushdown (Cable)
2
6 reps
RPE 9
13
Lateral Raise (Machine)
1
6 reps
RPE 9
14
Shoulder Press (Machine)
2
6 reps
RPE 9
15
Bicep Curl (Cable)
2
6 reps
RPE 9
16
Wide Grip Lat Pulldown
1
6 reps
RPE 9
17
Cable Low Row
1
6 reps
RPE 9
18
T-Bar Row
2
6 reps
RPE 9
19
Treadmill
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
1
2 reps
84%
3
Bench Press (Paused)
1
2 reps
80%
4
Squat (Low Bar)
1
1 reps
RPE 6
5
Squat (Low Bar)
1
2 reps
84%
6
Squat (Paused)
1
2 reps
80%
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Lying Leg Curl
1
6 reps
RPE 9
9
Hip Thrust (Machine)
1
6 reps
RPE 9
10
Chest Fly (Machine)
1
6 reps
RPE 9
11
Incline Chest Press (Machine)
1
6 reps
RPE 9
12
Tricep Pushdown (Cable)
2
6 reps
RPE 9
13
Lateral Raise (Machine)
1
6 reps
RPE 9
14
Shoulder Press (Machine)
2
6 reps
RPE 9
15
Bicep Curl (Cable)
2
6 reps
RPE 9
16
Wide Grip Lat Pulldown
1
6 reps
RPE 9
17
Cable Low Row
1
6 reps
RPE 9
18
T-Bar Row
2
6 reps
RPE 9
19
Treadmill
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
1
3 reps
84%
3
Bench Press (Paused)
1
3 reps
80%
4
Squat (Low Bar)
1
1 reps
RPE 6
5
Squat (Low Bar)
1
3 reps
84%
6
Squat (Paused)
1
3 reps
80%
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Lying Leg Curl
1
6 reps
RPE 9
9
Hip Thrust (Machine)
1
6 reps
RPE 9
10
Chest Fly (Machine)
1
6 reps
RPE 9
11
Incline Chest Press (Machine)
1
6 reps
RPE 9
12
Tricep Pushdown (Cable)
2
6 reps
RPE 9
13
Lateral Raise (Machine)
1
6 reps
RPE 9
14
Shoulder Press (Machine)
2
6 reps
RPE 9
15
Bicep Curl (Cable)
2
6 reps
RPE 9
16
Wide Grip Lat Pulldown
1
6 reps
RPE 9
17
Cable Low Row
1
6 reps
RPE 9
18
T-Bar Row
2
6 reps
RPE 9
19
Treadmill
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
1
4 reps
84%
3
Bench Press (Paused)
1
4 reps
80%
4
Squat (Low Bar)
1
1 reps
RPE 6
5
Squat (Low Bar)
1
4 reps
84%
6
Squat (Paused)
1
4 reps
80%
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Lying Leg Curl
1
6 reps
RPE 9
9
Hip Thrust (Machine)
1
6 reps
RPE 9
10
Chest Fly (Machine)
1
6 reps
RPE 9
11
Incline Chest Press (Machine)
1
6 reps
RPE 9
12
Tricep Pushdown (Cable)
2
6 reps
RPE 9
13
Lateral Raise (Machine)
1
6 reps
RPE 9
14
Shoulder Press (Machine)
2
6 reps
RPE 9
15
Bicep Curl (Cable)
2
6 reps
RPE 9
16
Wide Grip Lat Pulldown
1
6 reps
RPE 9
17
Cable Low Row
1
6 reps
RPE 9
18
T-Bar Row
2
6 reps
RPE 9
19
Treadmill
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
1
2 reps
87%
3
Bench Press (Paused)
1
2 reps
83%
4
Squat (Low Bar)
1
1 reps
RPE 6
5
Squat (Low Bar)
1
2 reps
87%
6
Squat (Paused)
1
2 reps
83%
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Lying Leg Curl
1
6 reps
RPE 9
9
Hip Thrust (Machine)
1
6 reps
RPE 9
10
Chest Fly (Machine)
1
6 reps
RPE 9
11
Incline Chest Press (Machine)
1
6 reps
RPE 9
12
Tricep Pushdown (Cable)
2
6 reps
RPE 9
13
Lateral Raise (Machine)
1
6 reps
RPE 9
14
Shoulder Press (Machine)
2
6 reps
RPE 9
15
Bicep Curl (Cable)
2
6 reps
RPE 9
16
Wide Grip Lat Pulldown
1
6 reps
RPE 9
17
Cable Low Row
1
6 reps
RPE 9
18
T-Bar Row
2
6 reps
RPE 9
19
Treadmill
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
1
3 reps
87%
3
Bench Press (Paused)
1
3 reps
83%
4
Squat (Low Bar)
1
1 reps
RPE 6
5
Squat (Low Bar)
1
3 reps
87%
6
Squat (Paused)
1
3 reps
83%
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Lying Leg Curl
1
6 reps
RPE 9
9
Hip Thrust (Machine)
1
6 reps
RPE 9
10
Chest Fly (Machine)
1
6 reps
RPE 9
11
Incline Chest Press (Machine)
1
6 reps
RPE 9
12
Tricep Pushdown (Cable)
2
6 reps
RPE 9
13
Lateral Raise (Machine)
1
6 reps
RPE 9
14
Shoulder Press (Machine)
2
6 reps
RPE 9
15
Bicep Curl (Cable)
2
6 reps
RPE 9
16
Wide Grip Lat Pulldown
1
6 reps
RPE 9
17
Cable Low Row
1
6 reps
RPE 9
18
T-Bar Row
2
6 reps
RPE 9
19
Treadmill
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
1
4 reps
87%
3
Bench Press (Paused)
1
4 reps
83%
4
Squat (Low Bar)
1
1 reps
RPE 6
5
Squat (Low Bar)
1
4 reps
87%
6
Squat (Paused)
1
4 reps
83%
7
Stiff Leg Deadlift
1
6 reps
RPE 9
8
Lying Leg Curl
1
6 reps
RPE 9
9
Hip Thrust (Machine)
1
6 reps
RPE 9
10
Chest Fly (Machine)
1
6 reps
RPE 9
11
Incline Chest Press (Machine)
1
6 reps
RPE 9
12
Tricep Pushdown (Cable)
2
6 reps
RPE 9
13
Lateral Raise (Machine)
1
6 reps
RPE 9
14
Shoulder Press (Machine)
2
6 reps
RPE 9
15
Bicep Curl (Cable)
2
6 reps
RPE 9
16
Wide Grip Lat Pulldown
1
6 reps
RPE 9
17
Cable Low Row
1
6 reps
RPE 9
18
T-Bar Row
2
6 reps
RPE 9
19
Treadmill
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
76%
2
Bench Press (Close Grip)
1
4 reps
74%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
1
2 reps
81%
5
Deadlift (Paused)
1
2 reps
77%
6
Lying Leg Curl
1
6 reps
RPE 9
7
Hip Thrust (Machine)
1
6 reps
RPE 9
8
Leg Extension
1
6 reps
RPE 9
9
Chest Fly (Machine)
1
6 reps
RPE 9
10
Incline Chest Press (Machine)
1
6 reps
RPE 9
11
Tricep Pushdown (Cable)
2
6 reps
RPE 9
12
Lateral Raise (Machine)
1
6 reps
RPE 9
13
Shoulder Press (Machine)
2
6 reps
RPE 9
14
Bicep Curl (Cable)
2
6 reps
RPE 9
15
Wide Grip Lat Pulldown
1
6 reps
RPE 9
16
Cable Low Row
1
6 reps
RPE 9
17
T-Bar Row
2
6 reps
RPE 9
18
Treadmill
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
76%
2
Bench Press (Close Grip)
1
5 reps
74%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
1
3 reps
81%
5
Deadlift (Paused)
1
3 reps
77%
6
Lying Leg Curl
1
6 reps
RPE 9
7
Hip Thrust (Machine)
1
6 reps
RPE 9
8
Leg Extension
1
6 reps
RPE 9
9
Chest Fly (Machine)
1
6 reps
RPE 9
10
Incline Chest Press (Machine)
1
6 reps
RPE 9
11
Tricep Pushdown (Cable)
2
6 reps
RPE 9
12
Lateral Raise (Machine)
1
6 reps
RPE 9
13
Shoulder Press (Machine)
2
6 reps
RPE 9
14
Bicep Curl (Cable)
2
6 reps
RPE 9
15
Wide Grip Lat Pulldown
1
6 reps
RPE 9
16
Cable Low Row
1
6 reps
RPE 9
17
T-Bar Row
2
6 reps
RPE 9
18
Treadmill
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
76%
2
Bench Press (Close Grip)
1
6 reps
74%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
1
4 reps
81%
5
Deadlift (Paused)
1
4 reps
77%
6
Lying Leg Curl
1
6 reps
RPE 9
7
Hip Thrust (Machine)
1
6 reps
RPE 9
8
Leg Extension
1
6 reps
RPE 9
9
Chest Fly (Machine)
1
6 reps
RPE 9
10
Incline Chest Press (Machine)
1
6 reps
RPE 9
11
Tricep Pushdown (Cable)
2
6 reps
RPE 9
12
Lateral Raise (Machine)
1
6 reps
RPE 9
13
Shoulder Press (Machine)
2
6 reps
RPE 9
14
Bicep Curl (Cable)
2
6 reps
RPE 9
15
Wide Grip Lat Pulldown
1
6 reps
RPE 9
16
Cable Low Row
1
6 reps
RPE 9
17
T-Bar Row
2
6 reps
RPE 9
18
Treadmill
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
79%
2
Bench Press (Close Grip)
1
4 reps
77%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
1
2 reps
84%
5
Deadlift (Paused)
1
2 reps
80%
6
Lying Leg Curl
1
6 reps
RPE 9
7
Hip Thrust (Machine)
1
6 reps
RPE 9
8
Leg Extension
1
6 reps
RPE 9
9
Chest Fly (Machine)
1
6 reps
RPE 9
10
Incline Chest Press (Machine)
1
6 reps
RPE 9
11
Tricep Pushdown (Cable)
2
6 reps
RPE 9
12
Lateral Raise (Machine)
1
6 reps
RPE 9
13
Shoulder Press (Machine)
2
6 reps
RPE 9
14
Bicep Curl (Cable)
2
6 reps
RPE 9
15
Wide Grip Lat Pulldown
1
6 reps
RPE 9
16
Cable Low Row
1
6 reps
RPE 9
17
T-Bar Row
2
6 reps
RPE 9
18
Treadmill
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
79%
2
Bench Press (Close Grip)
1
5 reps
77%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
1
3 reps
84%
5
Deadlift (Paused)
1
3 reps
80%
6
Lying Leg Curl
1
6 reps
RPE 9
7
Hip Thrust (Machine)
1
6 reps
RPE 9
8
Leg Extension
1
6 reps
RPE 9
9
Chest Fly (Machine)
1
6 reps
RPE 9
10
Incline Chest Press (Machine)
1
6 reps
RPE 9
11
Tricep Pushdown (Cable)
2
6 reps
RPE 9
12
Lateral Raise (Machine)
1
6 reps
RPE 9
13
Shoulder Press (Machine)
2
6 reps
RPE 9
14
Bicep Curl (Cable)
2
6 reps
RPE 9
15
Wide Grip Lat Pulldown
1
6 reps
RPE 9
16
Cable Low Row
1
6 reps
RPE 9
17
T-Bar Row
2
6 reps
RPE 9
18
Treadmill
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
79%
2
Bench Press (Close Grip)
1
6 reps
77%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
1
4 reps
84%
5
Deadlift (Paused)
1
4 reps
80%
6
Lying Leg Curl
1
6 reps
RPE 9
7
Hip Thrust (Machine)
1
6 reps
RPE 9
8
Leg Extension
1
6 reps
RPE 9
9
Chest Fly (Machine)
1
6 reps
RPE 9
10
Incline Chest Press (Machine)
1
6 reps
RPE 9
11
Tricep Pushdown (Cable)
2
6 reps
RPE 9
12
Lateral Raise (Machine)
1
6 reps
RPE 9
13
Shoulder Press (Machine)
2
6 reps
RPE 9
14
Bicep Curl (Cable)
2
6 reps
RPE 9
15
Wide Grip Lat Pulldown
1
6 reps
RPE 9
16
Cable Low Row
1
6 reps
RPE 9
17
T-Bar Row
2
6 reps
RPE 9
18
Treadmill
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
82%
2
Bench Press (Close Grip)
1
4 reps
80%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
1
2 reps
87%
5
Deadlift (Paused)
1
2 reps
83%
6
Lying Leg Curl
1
6 reps
RPE 9
7
Hip Thrust (Machine)
1
6 reps
RPE 9
8
Leg Extension
1
6 reps
RPE 9
9
Chest Fly (Machine)
1
6 reps
RPE 9
10
Incline Chest Press (Machine)
1
6 reps
RPE 9
11
Tricep Pushdown (Cable)
2
6 reps
RPE 9
12
Lateral Raise (Machine)
1
6 reps
RPE 9
13
Shoulder Press (Machine)
2
6 reps
RPE 9
14
Bicep Curl (Cable)
2
6 reps
RPE 9
15
Wide Grip Lat Pulldown
1
6 reps
RPE 9
16
Cable Low Row
1
6 reps
RPE 9
17
T-Bar Row
2
6 reps
RPE 9
18
Treadmill
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
82%
2
Bench Press (Close Grip)
1
5 reps
80%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
1
3 reps
87%
5
Deadlift (Paused)
1
3 reps
83%
6
Lying Leg Curl
1
6 reps
RPE 9
7
Hip Thrust (Machine)
1
6 reps
RPE 9
8
Leg Extension
1
6 reps
RPE 9
9
Chest Fly (Machine)
1
6 reps
RPE 9
10
Incline Chest Press (Machine)
1
6 reps
RPE 9
11
Tricep Pushdown (Cable)
2
6 reps
RPE 9
12
Lateral Raise (Machine)
1
6 reps
RPE 9
13
Shoulder Press (Machine)
2
6 reps
RPE 9
14
Bicep Curl (Cable)
2
6 reps
RPE 9
15
Wide Grip Lat Pulldown
1
6 reps
RPE 9
16
Cable Low Row
1
6 reps
RPE 9
17
T-Bar Row
2
6 reps
RPE 9
18
Treadmill
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
82%
2
Bench Press (Close Grip)
1
6 reps
80%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
1
4 reps
87%
5
Deadlift (Paused)
1
4 reps
83%
6
Hip Thrust (Machine)
1
6 reps
RPE 9
7
Lying Leg Curl
1
6 reps
RPE 9
8
Leg Extension
1
6 reps
RPE 9
9
Chest Fly (Machine)
1
6 reps
RPE 9
10
Incline Chest Press (Machine)
1
6 reps
RPE 9
11
Tricep Pushdown (Cable)
2
6 reps
RPE 9
12
Lateral Raise (Machine)
1
6 reps
RPE 9
13
Shoulder Press (Machine)
2
6 reps
RPE 9
14
Bicep Curl (Cable)
2
6 reps
RPE 9
15
Wide Grip Lat Pulldown
1
6 reps
RPE 9
16
Cable Low Row
1
6 reps
RPE 9
17
T-Bar Row
2
6 reps
RPE 9
18
Treadmill
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
3 reps
30%
2
Bench Press (Smith Machine)
2
3 reps
30%
3
Speed Deadlift
2
3 reps
30%
4
1km Row
3
2
4 mins
4 mins
RPE 10
-
5
Treadmill
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
2
4 reps
73%
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 6
4
Treadmill
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
2
5 reps
73%
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 6
4
Treadmill
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
2
6 reps
73%
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 6
4
Treadmill
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
2
4 reps
76%
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 6
4
Treadmill
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
2
5 reps
76%
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 6
4
Treadmill
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
2
6 reps
76%
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 6
4
Treadmill
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
2
4 reps
79%
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 6
4
Treadmill
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
2
5 reps
79%
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 6
4
Treadmill
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
2
Deadlift (Barbell)
2
6 reps
79%
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 6
4
Treadmill
1
60 mins
RPE 6
Week 1
1 / 9 Weeks
Day 6
1
Jump Squat
2 Sets
3 Reps
30%
2
Bench Press (Smith Machine)
2 Sets
3 Reps
30%
3
Speed Deadlift
2 Sets
3 Reps
30%
4
1km Row
3 Sets
2 Sets
4 mins
4 mins
@10
-
5
Treadmill
1 Set
60 mins
@6
Day 4
1
Jump Squat
2 Sets
3 Reps
30%
2
Bench Press (Smith Machine)
2 Sets
3 Reps
30%
3
Speed Deadlift
2 Sets
3 Reps
30%
4
1km Row
3 Sets
2 Sets
4 mins
4 mins
@10
-
5
Treadmill
1 Set
60 mins
@6
Day 2
1
Jump Squat
2 Sets
3 Reps
30%
2
Bench Press (Smith Machine)
2 Sets
3 Reps
30%
3
Speed Deadlift
2 Sets
3 Reps
30%
4
1km Row
3 Sets
2 Sets
4 mins
4 mins
@10
-
5
Treadmill
1 Set
60 mins
@6
Day 7
1
Tempo Bench Press
1 Set
2 Sets
1 Reps
2 Reps
@6
-
2
Deadlift (Barbell)
2 Sets
4 Reps
73%
3
Romanian Deadlift (Barbell)
1 Set
6 Reps
@6
4
Treadmill
1 Set
60 mins
@6
Day 1
1
Larsen Press (Barbell)
3 Sets
6 Reps
69%
2
Squat (Low Bar)
2 Sets
4 Reps
76%
3
Tempo Squat (Barbell)
1 Set
2 Reps
73%
4
Stiff Leg Deadlift
1 Set
6 Reps
@9
5
Lying Leg Curl
1 Set
6 Reps
@9
6
Hip Thrust (Machine)
1 Set
6 Reps
@9
7
Leg Extension
1 Set
6 Reps
@9
8
Chest Fly (Machine)
1 Set
6 Reps
@9
9
Incline Chest Press (Machine)
1 Set
6 Reps
@9
10
Tricep Pushdown (Cable)
2 Sets
6 Reps
@9
11
Lateral Raise (Machine)
1 Set
6 Reps
@9
12
Shoulder Press (Machine)
2 Sets
6 Reps
@9
13
Bicep Curl (Cable)
2 Sets
6 Reps
@9
14
Wide Grip Lat Pulldown
1 Set
6 Reps
@9
15
Cable Low Row
1 Set
6 Reps
@9
16
T-Bar Row
2 Sets
6 Reps
@9
17
Treadmill
1 Set
60 mins
@6
Day 3
1
Bench Press (Barbell)
1 Set
1 Reps
@6
2
Bench Press (Barbell)
1 Set
2 Reps
81%
3
Bench Press (Paused)
1 Set
2 Reps
77%
4
Squat (Low Bar)
1 Set
1 Reps
@6
5
Squat (Low Bar)
1 Set
2 Reps
81%
6
Squat (Paused)
1 Set
2 Reps
77%
7
Stiff Leg Deadlift
1 Set
6 Reps
@9
8
Lying Leg Curl
1 Set
6 Reps
@9
9
Hip Thrust (Machine)
1 Set
6 Reps
@9
10
Chest Fly (Machine)
1 Set
6 Reps
@9
11
Incline Chest Press (Machine)
1 Set
6 Reps
@9
12
Tricep Pushdown (Cable)
2 Sets
6 Reps
@9
13
Lateral Raise (Machine)
1 Set
6 Reps
@9
14
Shoulder Press (Machine)
2 Sets
6 Reps
@9
15
Bicep Curl (Cable)
2 Sets
6 Reps
@9
16
Wide Grip Lat Pulldown
1 Set
6 Reps
@9
17
Cable Low Row
1 Set
6 Reps
@9
18
T-Bar Row
2 Sets
6 Reps
@9
19
Treadmill
1 Set
60 mins
@6
Day 5
1
Bench Press (Barbell)
2 Sets
4 Reps
76%
2
Bench Press (Close Grip)
1 Set
4 Reps
74%
3
Deadlift (Barbell)
1 Set
1 Reps
@6
4
Deadlift (Barbell)
1 Set
2 Reps
81%
5
Deadlift (Paused)
1 Set
2 Reps
77%
6
Lying Leg Curl
1 Set
6 Reps
@9
7
Hip Thrust (Machine)
1 Set
6 Reps
@9
8
Leg Extension
1 Set
6 Reps
@9
9
Chest Fly (Machine)
1 Set
6 Reps
@9
10
Incline Chest Press (Machine)
1 Set
6 Reps
@9
11
Tricep Pushdown (Cable)
2 Sets
6 Reps
@9
12
Lateral Raise (Machine)
1 Set
6 Reps
@9
13
Shoulder Press (Machine)
2 Sets
6 Reps
@9
14
Bicep Curl (Cable)
2 Sets
6 Reps
@9
15
Wide Grip Lat Pulldown
1 Set
6 Reps
@9
16
Cable Low Row
1 Set
6 Reps
@9
17
T-Bar Row
2 Sets
6 Reps
@9
18
Treadmill
1 Set
60 mins
@6