logo
BoostcampPNG

GK's program

by GK
3 athletes joined

Program Description

Vibes Increase PL total + overall strength for athletes

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 28, 2025 05:29
  • Last Edited
    Dec 30, 2025 06:11
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.8%
Quadriceps
11.6%
Triceps
10.2%
Glutes
9.9%
Front Delts
8.8%
Upper Back
7.2%
Lats
6.3%
Biceps
6.3%
Chest
5.6%
Middle Delts
5.1%
Abs
4.8%
Lower Back
4.3%
Adductors
2.2%
Calves
2.1%
Rear Delts
1.9%
Forearms
1.9%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Pec Deck (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3-6 reps
2-5 reps
1-3 reps
1-3 reps
1-3 reps
40%
70%
85%
95%
100%
2
Wide Grip Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
5
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Reverse Pec Deck
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
8
Preacher Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
9
Hyperextension
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
1
1
3-6 reps
2-5 reps
1-3 reps
1-3 reps
30% 1RM of Deadlift (Barbell)
50% 1RM of Deadlift (Barbell)
65% 1RM of Deadlift (Barbell)
80% 1RM of Deadlift (Barbell)
2
Wide Grip Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
5
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Reverse Pec Deck
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
8
Preacher Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
9
Hyperextension
2
AMRAP
RPE 10
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
3-6 reps
2-5 reps
1-3 reps
1-3 reps
30% 1RM of Deadlift (Barbell)
50% 1RM of Deadlift (Barbell)
65% 1RM of Deadlift (Barbell)
80% 1RM of Deadlift (Barbell)
2
Wide Grip Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
5
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Reverse Pec Deck
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
8
Preacher Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
9
Hyperextension
2
AMRAP
RPE 10
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
1
1
3-6 reps
2-5 reps
1-3 reps
1-3 reps
30% 1RM of Deadlift (Barbell)
50% 1RM of Deadlift (Barbell)
65% 1RM of Deadlift (Barbell)
80% 1RM of Deadlift (Barbell)
2
Wide Grip Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 10
5
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Reverse Pec Deck
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Incline Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
8
Preacher Curl (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9.5
RPE 10
9
Hyperextension
2
AMRAP
RPE 10
* 1RM of Deadlift (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 9.5
RPE 10
2
Seated Hamstring Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 9.5
RPE 10
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 9.5
RPE 10
2
Seated Hamstring Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 9.5
RPE 10
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 9.5
RPE 10
2
Seated Hamstring Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 9.5
RPE 10
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 9.5
RPE 10
2
Seated Hamstring Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 9.5
RPE 10
3
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4-8 reps
2-5 reps
2-3 reps
1-3 reps
1-3 reps
40%
70%
85%
90%
100%
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
4
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
5
Push Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
8
Preacher Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1
1
6-10 reps
4-8 reps
3-6 reps
3-6 reps
20% 1RM of Bench Press (Barbell)
50% 1RM of Bench Press (Barbell)
65% 1RM of Bench Press (Barbell)
80% 1RM of Bench Press (Barbell)
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
4
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
5
Push Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
8
Preacher Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
* 1RM of Bench Press (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
6-10 reps
4-8 reps
3-6 reps
3-6 reps
20% 1RM of Bench Press (Barbell)
50% 1RM of Bench Press (Barbell)
65% 1RM of Bench Press (Barbell)
80% 1RM of Bench Press (Barbell)
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
4
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
5
Push Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
8
Preacher Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
* 1RM of Bench Press (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1
1
6-10 reps
4-8 reps
3-6 reps
3-6 reps
20% 1RM of Bench Press (Barbell)
50% 1RM of Bench Press (Barbell)
65% 1RM of Bench Press (Barbell)
80% 1RM of Bench Press (Barbell)
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
4
T-Bar Row
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
5
Push Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
8
Preacher Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
* 1RM of Bench Press (Barbell)
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
4-8 reps
2-5 reps
2-3 reps
1-3 reps
1-3 reps
40%
70%
85%
90%
100%
2
Trap Bar Deadlift
1
1
1
1
4-8 reps
2-5 reps
1-3 reps
1-3 reps
60%
80%
95%
100%
3
Seated Hamstring Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Reverse Lunge
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
1
6-10 reps
4-8 reps
3-6 reps
3-6 reps
25% 1RM of Squat (Barbell)
50% 1RM of Squat (Barbell)
65% 1RM of Squat (Barbell)
80% 1RM of Squat (Barbell)
2
Sumo Deadlift (Barbell)
1
1
1
1
4-8 reps
2-5 reps
1-3 reps
1-3 reps
60%
80%
95%
100%
3
Seated Hamstring Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Reverse Lunge
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
* 1RM of Squat (Barbell)
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
6-10 reps
4-8 reps
3-6 reps
3-6 reps
25% 1RM of Squat (Barbell)
50% 1RM of Squat (Barbell)
65% 1RM of Squat (Barbell)
80% 1RM of Squat (Barbell)
2
Trap Bar Deadlift
1
1
1
1
4-8 reps
2-5 reps
1-3 reps
1-3 reps
60%
80%
95%
100%
3
Seated Hamstring Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Reverse Lunge
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
* 1RM of Squat (Barbell)
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
1
6-10 reps
4-8 reps
3-6 reps
3-6 reps
25% 1RM of Squat (Barbell)
50% 1RM of Squat (Barbell)
65% 1RM of Squat (Barbell)
80% 1RM of Squat (Barbell)
2
Sumo Deadlift (Paused)
1
1
1
1
4-8 reps
2-5 reps
1-3 reps
1-3 reps
25% 1RM of Sumo Deadlift (Barbell)
50% 1RM of Sumo Deadlift (Barbell)
65% 1RM of Sumo Deadlift (Barbell)
80% 1RM of Sumo Deadlift (Barbell)
3
Seated Hamstring Curl
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
4
Leg Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
6
Reverse Lunge
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
* 1RM of Squat (Barbell), Sumo Deadlift (Barbell)
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6.5
@9.5
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Pec Deck (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@9.5
@10
5
Lateral Raise (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3-6 Reps
2-5 Reps
1-3 Reps
1-3 Reps
1-3 Reps
40%
70%
85%
95%
100%
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6.5
@9.5
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4
Barbell Row
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@10
5
T-Bar Row
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
6
Reverse Pec Deck
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9.5
@10
8
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9.5
@10
9
Hyperextension
2 Sets
AMRAP
@10
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@9.5
@10
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@9.5
@10
3
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@9.5
@10
6
Hip Adductor (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
7
Standing Calf Raise
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4-8 Reps
2-5 Reps
2-3 Reps
1-3 Reps
1-3 Reps
40%
70%
85%
90%
100%
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6.5
@9.5
@10
4
T-Bar Row
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
5
Push Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6.5
@9.5
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
7
Tricep Pushdown (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
8
Preacher Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4-8 Reps
2-5 Reps
2-3 Reps
1-3 Reps
1-3 Reps
40%
70%
85%
90%
100%
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
4-8 Reps
2-5 Reps
1-3 Reps
1-3 Reps
60%
80%
95%
100%
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6.5
@9.5
@10
4
Leg Extension
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6.5
@9.5
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
6
Reverse Lunge
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
7
Standing Calf Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10