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Asian powermix

by Orcake
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Program Description

**Asian Powermix** is a dynamic 12-week training program designed to elevate your strength and conditioning through a blend of Olympic weightlifting, bodybuilding, and powerbuilding techniques. With 61 training sessions spread across the weeks, this program targets all major muscle groups, utilizing a variety of exercises such as the Power Clean, Zercher Squat, and Bench Press, ensuring comprehensive development and muscle growth. Ideal for intermediate to advanced lifters, this program will challenge your limits and help you achieve impressive gains in strength and physique. Get ready to transform your training and unleash your full potential!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Olympic Weightlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 12, 2025 01:43
  • Last Edited
    Dec 12, 2025 10:09
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.9%
Front Delts
11.3%
Glutes
10.6%
Quadriceps
10%
Triceps
8.8%
Middle Delts
7.5%
Chest
6.3%
Olympic
5%
Biceps
5%
Lower Back
4.4%
Hamstrings
4.4%
Rear Delts
4.4%
Lats
3.8%
Abs
3.1%
Forearms
1.3%
Adductors
1.3%
Calves
1.3%
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
70%
2
Bulgarian Split Squat (Barbell)
2
12-20 reps
-
3
Kelso Shrug
2
8-12 reps
-
4
Seated Row (Cable)
2
8-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
2
10-15 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
2
12-15 reps
-
5
Lateral Raise (Cable)
2
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Leg Extension
2
12-15 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Leg Extension
2
12-15 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Leg Extension
2
12-15 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Leg Extension
2
12-15 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Leg Extension
2
12-15 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Leg Extension
2
12-15 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Leg Extension
2
12-15 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Leg Extension
2
12-15 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Leg Extension
2
12-15 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Leg Extension
2
12-15 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Leg Extension
2
12-15 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
65%
2
Leg Extension
2
12-15 reps
-
3
Hip Thrust (Machine)
2
8-15 reps
-
4
Back Extension (Weighted)
2
10-15 reps
-
5
Standing Calf Raise
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
2
10-12 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
2
10-12 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
2
10-12 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
2
10-12 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
2
10-12 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
2
10-12 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
2
10-12 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
2
10-12 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
2
10-12 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
2
10-12 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
2
10-12 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
5 reps
70%
2
Dip (Weighted)
2
10-12 reps
-
3
Underhand Lat Pulldown
2
10-15 reps
-
4
Lateral Raise (Cable)
2
20-30 reps
-
5
Overhead Tricep Extension (Cable)
2
8-15 reps
-
6
Shoulder YTWL
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
4
5 reps
65%
2
Upright Row (Barbell)
2
15-20 reps
-
3
Rear Delt Row
2
12-15 reps
-
4
Preacher Curl (Barbell)
2
12-15 reps
-
Day 6
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Power Clean
4 Sets
5 Reps
70%
2
Bulgarian Split Squat (Barbell)
2 Sets
12-20 Reps
-
3
Kelso Shrug
2 Sets
8-12 Reps
-
4
Seated Row (Cable)
2 Sets
8-15 Reps
-
5
Face Pull
2 Sets
10-15 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Pec Deck (Machine)
2 Sets
12-15 Reps
-
5
Lateral Raise (Cable)
2 Sets
20-30 Reps
-
Day 3
1
Zercher Squat (Barbell)
4 Sets
5 Reps
65%
2
Leg Extension
2 Sets
12-15 Reps
-
3
Hip Thrust (Machine)
2 Sets
8-15 Reps
-
4
Back Extension (Weighted)
2 Sets
10-15 Reps
-
5
Standing Calf Raise
2 Sets
15-20 Reps
-
Day 4
1
Seated Overhead Press (Barbell)
4 Sets
5 Reps
70%
2
Dip (Weighted)
2 Sets
10-12 Reps
-
3
Underhand Lat Pulldown
2 Sets
10-15 Reps
-
4
Lateral Raise (Cable)
2 Sets
20-30 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
-
6
Shoulder YTWL
2 Sets
10 Reps
-
Day 5
1
Snatch (Barbell)
4 Sets
5 Reps
65%
2
Upright Row (Barbell)
2 Sets
15-20 Reps
-
3
Rear Delt Row
2 Sets
12-15 Reps
-
4
Preacher Curl (Barbell)
2 Sets
12-15 Reps
-
Day 6
No exercises added to this day