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Custom Block Periodisation - Hypertrophy Phase

by L J.

Program Description

This is a 12 week customized hypertrophy block designed by me and the use of AI to help me hit certain strength goals within the year. If you decide to run this: all %'s are meant to be used with a training max. So when you are prompted to enter your 1rm's please enter 90% of your true 1rm. If you bench 100kg you put in 90kg, simple right? DO NOT USE A TRUE 1RM.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 15, 2025 06:53
  • Last Edited
    Sep 29, 2025 10:42
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Glutes
10.1%
Hamstrings
9.8%
Upper Back
9.8%
Lats
8.4%
Triceps
7.6%
Abs
6.9%
Chest
6.6%
Front Delts
6.4%
Biceps
6.3%
Lower Back
6.1%
Middle Delts
5.4%
Rear Delts
2%
Adductors
1.1%
Abductors
0.5%
Forearms
0.4%
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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
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
67.5%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
60%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Lat Pulldown
2
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
2
12-20 reps
RPE 8-9
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72.5%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
62.5%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Lat Pulldown
2
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
2
12-20 reps
RPE 8-9
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
77.5%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
62.5%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Lat Pulldown
2
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
2
12-20 reps
RPE 8-9
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
67.5%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
60%
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
4
Hamstring Curl
2
10-12 reps
RPE 8-9
5
Hanging Leg Raise
2
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
72.5%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
62.5%
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
4
Hamstring Curl
2
10-12 reps
RPE 8-9
5
Hanging Leg Raise
2
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77.5%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
62.5%
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
4
Hamstring Curl
2
10-12 reps
RPE 8-9
5
Hanging Leg Raise
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
65%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
67.5%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
60%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8-9
4
Barbell Row
2
8-12 reps
RPE 8-9
5
Face Pull
2
12-20 reps
RPE 8-9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-9
6B
Bayesian Curl
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
70%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
72.5%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
62.5%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8-9
4
Barbell Row
2
8-12 reps
RPE 8-9
5
Face Pull
2
12-20 reps
RPE 8-9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-9
6B
Bayesian Curl
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
77.5%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
62.5%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8-9
4
Barbell Row
2
8-12 reps
RPE 8-9
5
Face Pull
2
12-20 reps
RPE 8-9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-9
6B
Bayesian Curl
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
67.5%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
70%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
60%
2
Leg Press
3
8-12 reps
RPE 8-9
3
Back Extension
2
10-15 reps
RPE 8-9
4
Leg Extension
2
12-15 reps
RPE 8-9
5
Ab Wheel
2
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
72.5%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
62.5%
2
Leg Press
3
8-12 reps
RPE 8-9
3
Back Extension
2
10-15 reps
RPE 8-9
4
Leg Extension
2
12-15 reps
RPE 8-9
5
Ab Wheel
2
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77.5%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
62.5%
2
Leg Press
3
8-12 reps
RPE 8-9
3
Back Extension
2
10-15 reps
RPE 8-9
4
Leg Extension
2
12-15 reps
RPE 8-9
5
Ab Wheel
2
12-15 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
65%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
3
Chest Supported Row (Machine)
4 Sets
10-12 Reps
@8-10
4
Lat Pulldown
3 Sets
10-12 Reps
@8-10
5
Lateral Raise (Cable)
3 Sets
12-20 Reps
@8-10
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@8-10
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Hack Squat
4 Sets
8-12 Reps
@8-10
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8-10
4
Hamstring Curl
3 Sets
10-12 Reps
@8-10
5
Hanging Leg Raise
3 Sets
12-15 Reps
@8-10
Day 3
1
Overhead Press (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8-10
3
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
@8-10
4
Barbell Row
3 Sets
8-12 Reps
@8-10
5
Face Pull
3 Sets
12-20 Reps
@8-10
6A
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
6B
Bayesian Curl
3 Sets
10-12 Reps
@8-10
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
65%
2
Leg Press
4 Sets
8-12 Reps
@8-10
3
Back Extension
3 Sets
10-15 Reps
@8-10
4
Leg Extension
3 Sets
12-15 Reps
@8-10
5
Ab Wheel
3 Sets
12-15 Reps
@8-10