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Maximum Power

by Quinton Albertson
6 athletes joined

Program Description

Build some big strong fucking muscle

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 10, 2025 04:35
  • Last Edited
    Jun 18, 2025 08:19

Summary

Unleash your strength with the Maximum Power program, a comprehensive 16-week training plan designed for serious lifters. Committing to six days a week, you'll engage in a variety of high-intensity exercises, including barbell deadlifts and bench presses, to build explosive power and muscle mass. Each session targets key muscle groups with progressive overload techniques, ensuring you push your limits and achieve remarkable gains. Equip yourself with the full gym setup and prepare to transform your physique and performance!
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
2
Squat (Barbell)
1
AMRAP
70%
3
Leg Extension
2
RPE 7-8
4
Stiff Leg Deadlift
2
RPE 7-8
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Leg Extension
3
RPE 7-8
3
Stiff Leg Deadlift
3
RPE 7-8
4
Lying Leg Curl
3
RPE 8-9
5
Glute Bridge (Barbell)
3
RPE 8-9
6
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Leg Extension
3
RPE 7-8
3
Stiff Leg Deadlift
3
RPE 7-8
4
Lying Leg Curl
3
RPE 8-9
5
Glute Bridge (Barbell)
3
RPE 8-9
6
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Leg Extension
3
RPE 7-8
3
Stiff Leg Deadlift
3
RPE 7-8
4
Lying Leg Curl
3
RPE 8-9
5
Glute Bridge (Barbell)
3
RPE 8-9
6
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Leg Extension
3
RPE 7-8
3
Stiff Leg Deadlift
3
RPE 7-8
4
Lying Leg Curl
3
RPE 8-9
5
Glute Bridge (Barbell)
3
RPE 8-9
6
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Leg Extension
3
RPE 7-8
3
Stiff Leg Deadlift
3
RPE 7-8
4
Lying Leg Curl
3
RPE 8-9
5
Glute Bridge (Barbell)
3
RPE 8-9
6
Standing Calf Raise
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Leg Extension
3
RPE 7-8
3
Stiff Leg Deadlift
3
RPE 7-8
4
Lying Leg Curl
3
RPE 8-9
5
Glute Bridge (Barbell)
3
RPE 8-9
6
Standing Calf Raise
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1
AMRAP
70%
4
Pec Fly (Dumbbell)
2
RPE 8-9
5
Overhead Press (Dumbbell)
2
RPE 8-9
6
Lateral Raise (Dumbbell)
2
RPE 8-9
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Pec Fly (Dumbbell)
3
RPE 8-9
4
Overhead Press (Dumbbell)
3
RPE 8-9
5
Lateral Raise (Dumbbell)
3
RPE 8-9
6
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Pec Fly (Dumbbell)
3
RPE 8-9
4
Overhead Press (Dumbbell)
3
RPE 8-9
5
Lateral Raise (Dumbbell)
3
RPE 8-9
6
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Pec Fly (Dumbbell)
3
RPE 8-9
4
Overhead Press (Dumbbell)
3
RPE 8-9
5
Lateral Raise (Dumbbell)
3
RPE 8-9
6
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Pec Fly (Dumbbell)
3
RPE 8-9
4
Overhead Press (Dumbbell)
3
RPE 8-9
5
Lateral Raise (Dumbbell)
3
RPE 8-9
6
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Pec Fly (Dumbbell)
3
RPE 8-9
4
Overhead Press (Dumbbell)
3
RPE 8-9
5
Lateral Raise (Dumbbell)
3
RPE 8-9
6
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 6.5-7
2
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
3
Pec Fly (Dumbbell)
3
RPE 8-9
4
Overhead Press (Dumbbell)
3
RPE 8-9
5
Lateral Raise (Dumbbell)
3
RPE 8-9
6
Cable Crunch
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Lat Pulldown
2
RPE 8-9
4
Face Pull
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Lat Pulldown
3
RPE 8-9
3
Face Pull
3
RPE 8-9
4
Preacher Curl (EZ Bar)
3
RPE 8-9
5
Hammer Curl
3
RPE 8-9
6
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Lat Pulldown
3
RPE 8-9
3
Face Pull
3
RPE 8-9
4
Preacher Curl (EZ Bar)
3
RPE 8-9
5
Hammer Curl
3
RPE 8-9
6
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Lat Pulldown
3
RPE 8-9
3
Face Pull
3
RPE 8-9
4
Preacher Curl (EZ Bar)
3
RPE 8-9
5
Hammer Curl
3
RPE 8-9
6
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Lat Pulldown
3
RPE 8-9
3
Face Pull
3
RPE 8-9
4
Preacher Curl (EZ Bar)
3
RPE 8-9
5
Hammer Curl
3
RPE 8-9
6
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Lat Pulldown
3
RPE 8-9
3
Face Pull
3
RPE 8-9
4
Preacher Curl (EZ Bar)
3
RPE 8-9
5
Hammer Curl
3
RPE 8-9
6
Wrist Curls
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Lat Pulldown
3
RPE 8-9
3
Face Pull
3
RPE 8-9
4
Preacher Curl (EZ Bar)
3
RPE 8-9
5
Hammer Curl
3
RPE 8-9
6
Wrist Curls
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1
AMRAP
70%
3
Lunge (Barbell)
2
RPE 8-9
4
Leg Extension
2
RPE 8-9
5
Lying Leg Curl
2
RPE 8-9
6
Glute Bridge (Barbell)
2
RPE 8-9
7
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Lunge (Barbell)
3
RPE 8-9
3
Leg Extension
3
RPE 8-9
4
Lying Leg Curl
3
RPE 8-9
5
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Lunge (Barbell)
3
RPE 8-9
3
Leg Extension
3
RPE 8-9
4
Lying Leg Curl
3
RPE 8-9
5
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Lunge (Barbell)
3
RPE 8-9
3
Leg Extension
3
RPE 8-9
4
Lying Leg Curl
3
RPE 8-9
5
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Lunge (Barbell)
3
RPE 8-9
3
Leg Extension
3
RPE 8-9
4
Lying Leg Curl
3
RPE 8-9
5
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Lunge (Barbell)
3
RPE 8-9
3
Leg Extension
3
RPE 8-9
4
Lying Leg Curl
3
RPE 8-9
5
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Lunge (Barbell)
3
RPE 8-9
3
Leg Extension
3
RPE 8-9
4
Lying Leg Curl
3
RPE 8-9
5
Standing Calf Raise
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
3 reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Pec Fly (Dumbbell)
2
-
4
JM Press (Smith Machine)
2
-
5
Overhead Press (Dumbbell)
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Pec Fly (Dumbbell)
3
-
3
JM Press (Smith Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Pec Fly (Dumbbell)
3
-
3
JM Press (Smith Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Pec Fly (Dumbbell)
3
-
3
JM Press (Smith Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Pec Fly (Dumbbell)
3
-
3
JM Press (Smith Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Pec Fly (Dumbbell)
3
-
3
JM Press (Smith Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Crunch
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
3 reps
1 reps
75%
80%
85%
90%
2
Pec Fly (Dumbbell)
3
-
3
JM Press (Smith Machine)
3
-
4
Overhead Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Cable Crunch
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 8-9
3
Chest Supported Row (Machine)
2
RPE 8-9
4
Lat Pulldown
2
RPE 8-9
5
Preacher Curl (EZ Bar)
2
RPE 8-9
6
Hammer Curl
2
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
RPE 8-9
3
Chest Supported Row (Machine)
3
RPE 8-9
4
Lat Pulldown
3
RPE 8-9
5
Preacher Curl (EZ Bar)
3
RPE 8-9
6
Hammer Curl
3
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
RPE 8-9
3
Chest Supported Row (Machine)
3
RPE 8-9
4
Lat Pulldown
3
RPE 8-9
5
Preacher Curl (EZ Bar)
3
RPE 8-9
6
Hammer Curl
3
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
RPE 8-9
3
Chest Supported Row (Machine)
3
RPE 8-9
4
Lat Pulldown
3
RPE 8-9
5
Preacher Curl (EZ Bar)
3
RPE 8-9
6
Hammer Curl
3
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
RPE 8-9
3
Chest Supported Row (Machine)
3
RPE 8-9
4
Lat Pulldown
3
RPE 8-9
5
Preacher Curl (EZ Bar)
3
RPE 8-9
6
Hammer Curl
3
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
RPE 8-9
3
Chest Supported Row (Machine)
3
RPE 8-9
4
Lat Pulldown
3
RPE 8-9
5
Preacher Curl (EZ Bar)
3
RPE 8-9
6
Hammer Curl
3
RPE 8-9
7
Wrist Curls
3
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
RPE 8-9
2
Pull-Up (Neutral Grip, Bodyweight)
3
RPE 8-9
3
Chest Supported Row (Machine)
3
RPE 8-9
4
Lat Pulldown
3
RPE 8-9
5
Preacher Curl (EZ Bar)
3
RPE 8-9
6
Hammer Curl
3
RPE 8-9
7
Wrist Curls
3
RPE 10
Week 1
1 / 16 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3 Reps
60%
70%
80%
85%
2
Deadlift (Barbell)
1 Set
AMRAP
70%
3
Lat Pulldown
2 Sets
@8-9
4
Face Pull
2 Sets
@8-9
5
Preacher Curl (EZ Bar)
2 Sets
@8-9
6
Hammer Curl
2 Sets
@8-9
7
Wrist Curls
3 Sets
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3 Reps
60%
70%
80%
85%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
3
Pec Fly (Dumbbell)
2 Sets
-
4
JM Press (Smith Machine)
2 Sets
-
5
Overhead Press (Dumbbell)
2 Sets
-
6
Lateral Raise (Dumbbell)
2 Sets
-
7
Cable Crunch
3 Sets
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
2 Sets
@6.5-7
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3 Reps
60%
70%
80%
85%
3
Bench Press (Close Grip)
1 Set
AMRAP
70%
4
Pec Fly (Dumbbell)
2 Sets
@8-9
5
Overhead Press (Dumbbell)
2 Sets
@8-9
6
Lateral Raise (Dumbbell)
2 Sets
@8-9
7
Cable Crunch
3 Sets
@10
Day 6
1
Bent Over Row (Barbell)
3 Sets
@8-9
2
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
@8-9
3
Chest Supported Row (Machine)
2 Sets
@8-9
4
Lat Pulldown
2 Sets
@8-9
5
Preacher Curl (EZ Bar)
2 Sets
@8-9
6
Hammer Curl
2 Sets
@8-9
7
Wrist Curls
3 Sets
@10
Day 4
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3 Reps
60%
70%
80%
85%
2
Front Squat (Barbell)
1 Set
AMRAP
70%
3
Lunge (Barbell)
2 Sets
@8-9
4
Leg Extension
2 Sets
@8-9
5
Lying Leg Curl
2 Sets
@8-9
6
Glute Bridge (Barbell)
2 Sets
@8-9
7
Standing Calf Raise
3 Sets
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3 Reps
60%
70%
80%
85%
2
Squat (Barbell)
1 Set
AMRAP
70%
3
Leg Extension
2 Sets
@7-8
4
Stiff Leg Deadlift
2 Sets
@7-8
5
Lying Leg Curl
2 Sets
@8-9
6
Glute Bridge (Barbell)
2 Sets
@8-9
7
Standing Calf Raise
3 Sets
@10