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BoostcampPNG

Strength for Football/Soccer

by Lisa Thulasi R.
6 athletes joined

Program Description

Beginner friendly program Simple Will improve power Run faster Less fatigue on the pitch Quicker recovery after games

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 19, 2024 10:21
  • Last Edited
    Oct 07, 2024 11:01

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.1%
Glutes
13.7%
Abs
10.3%
Hamstrings
9%
Front Delts
7.8%
Triceps
7.5%
Upper Back
7.4%
Chest
6.6%
Middle Delts
6%
Lats
5.7%
Calves
3.8%
Lower Back
3.7%
Adductors
2.6%
Biceps
1.8%
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
3
12 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
12 reps
60%
6B
Reverse Lunge (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
3
12 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
12 reps
60%
6B
Reverse Lunge (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
3
12 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
12 reps
60%
6B
Reverse Lunge (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
3
12 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
12 reps
60%
6B
Reverse Lunge (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
3
12 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
12 reps
60%
6B
Reverse Lunge (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
3
12 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
12 reps
60%
6B
Reverse Lunge (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
3
12 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
12 reps
60%
6B
Reverse Lunge (Barbell)
3
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1
AMRAP
65%
5A
Lateral Lunge
3
12 reps
RPE 8
5B
Standing Calf Raise
3
20 reps
RPE 8
6A
Russian Twist (Dumbbell)
3
12 reps
60%
6B
Reverse Lunge (Barbell)
3
12 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
60%
70%
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
6A
Single Leg Romanian Deadlift
3
12 reps
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
60%
70%
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
6A
Single Leg Romanian Deadlift
3
12 reps
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
60%
70%
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
6A
Single Leg Romanian Deadlift
3
12 reps
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
60%
70%
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
6A
Single Leg Romanian Deadlift
3
12 reps
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
60%
70%
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
6A
Single Leg Romanian Deadlift
3
12 reps
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
60%
70%
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
6A
Single Leg Romanian Deadlift
3
12 reps
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
60%
70%
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
6A
Single Leg Romanian Deadlift
3
12 reps
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
3 reps
5 reps
3 reps
5 reps
3 reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1
3
10 reps
10 reps
60%
70%
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
6A
Single Leg Romanian Deadlift
3
12 reps
RPE 8
6B
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
1B
Seated Calf Raise
4
12 reps
RPE 8
2A
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3A
Sit Up
3
10 reps
90%
3B
Overhead Press (Barbell)
3
10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
1B
Seated Calf Raise
4
12 reps
RPE 8
2A
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3A
Sit Up
3
10 reps
90%
3B
Overhead Press (Barbell)
3
10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
1B
Seated Calf Raise
4
12 reps
RPE 8
2A
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3A
Sit Up
3
10 reps
90%
3B
Overhead Press (Barbell)
3
10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
1B
Seated Calf Raise
4
12 reps
RPE 8
2A
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3A
Sit Up
3
10 reps
90%
3B
Overhead Press (Barbell)
3
10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
1B
Seated Calf Raise
4
12 reps
RPE 8
2A
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3A
Sit Up
3
10 reps
90%
3B
Overhead Press (Barbell)
3
10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
1B
Seated Calf Raise
4
12 reps
RPE 8
2A
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3A
Sit Up
3
10 reps
90%
3B
Overhead Press (Barbell)
3
10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
1B
Seated Calf Raise
4
12 reps
RPE 8
2A
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3A
Sit Up
3
10 reps
90%
3B
Overhead Press (Barbell)
3
10 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
1B
Seated Calf Raise
4
12 reps
RPE 8
2A
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3A
Sit Up
3
10 reps
90%
3B
Overhead Press (Barbell)
3
10 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
6 reps
50%
70%
75%
80%
2B
Pendlay Row
1
1
2
12 reps
12 reps
12 reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3
12 reps
60%
3B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
6 reps
50%
70%
75%
80%
2B
Pendlay Row
1
1
2
12 reps
12 reps
12 reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3
12 reps
60%
3B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
6 reps
50%
70%
75%
80%
2B
Pendlay Row
1
1
2
12 reps
12 reps
12 reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3
12 reps
60%
3B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
6 reps
50%
70%
75%
80%
2B
Pendlay Row
1
1
2
12 reps
12 reps
12 reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3
12 reps
60%
3B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
6 reps
50%
70%
75%
80%
2B
Pendlay Row
1
1
2
12 reps
12 reps
12 reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3
12 reps
60%
3B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
6 reps
50%
70%
75%
80%
2B
Pendlay Row
1
1
2
12 reps
12 reps
12 reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3
12 reps
60%
3B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
6 reps
50%
70%
75%
80%
2B
Pendlay Row
1
1
2
12 reps
12 reps
12 reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3
12 reps
60%
3B
Hanging Leg Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1
1
1
1
12 reps
8 reps
8 reps
6 reps
50%
70%
75%
80%
2B
Pendlay Row
1
1
2
12 reps
12 reps
12 reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3
12 reps
60%
3B
Hanging Leg Raise
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Deadlift (Barbell)
1 Set
AMRAP
95%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
90%
85%
80%
75%
70%
4
Deadlift (Barbell)
1 Set
AMRAP
65%
5A
Lateral Lunge
3 Sets
12 Reps
@8
5B
Standing Calf Raise
3 Sets
20 Reps
@8
6A
Russian Twist (Dumbbell)
3 Sets
12 Reps
60%
6B
Reverse Lunge (Barbell)
3 Sets
12 Reps
60%
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Bench Press (Barbell)
1 Set
AMRAP
95%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
5 Reps
3 Reps
5 Reps
3 Reps
90%
85%
80%
75%
70%
4
Bench Press (Barbell)
1 Set
AMRAP
65%
5A
Bulgarian Split Squat (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
60%
70%
5B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@8
6A
Single Leg Romanian Deadlift
3 Sets
12 Reps
@8
6B
Plank
3 Sets
1 mins
@8
Day 3
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
50%
60%
70%
80%
1B
Seated Calf Raise
4 Sets
12 Reps
@8
2A
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
50%
60%
70%
80%
2B
Pull-Up (Bodyweight)
4 Sets
AMRAP
@8
3A
Sit Up
3 Sets
10 Reps
90%
3B
Overhead Press (Barbell)
3 Sets
10 Reps
80%
Day 4
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
2A
Lunge (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
6 Reps
50%
70%
75%
80%
2B
Pendlay Row
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
50%
55%
60%
3A
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
60%
3B
Hanging Leg Raise
3 Sets
12 Reps
@8