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BoostcampPNG
4 days program on power
by Yaro S.
Program Description
The purpose of this program is to let people archive their strength goal in the shortest possible period.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Jun 13, 2024 08:13
Last Edited
Jun 13, 2024 09:11
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
@7
@8
@10
4
Cable Crossover
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
6
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
9
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 2
1
Clean Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
@7
2
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
4
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
6
Concentration Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@10
@8.5
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8.5
5
Stiff Leg Deadlift
1 Set
1 Set
8 Reps
8 Reps
@7.5
@8.5
6
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
8
Seated Calf Raise
2 Sets
2 Reps
@10
9
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
10
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 4
1
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Arnold Press
1 Set
1 Set
10 Reps
10 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
6
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
7
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
@7
@8
@10
4
Cable Crossover
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
6
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
9
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 2
1
Clean Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
@7
2
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
4
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
6
Concentration Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@10
@8.5
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8.5
5
Stiff Leg Deadlift
1 Set
1 Set
8 Reps
8 Reps
@7.5
@8.5
6
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
8
Seated Calf Raise
2 Sets
2 Reps
@10
9
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
10
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 4
1
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Arnold Press
1 Set
1 Set
10 Reps
10 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
6
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
7
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
@7
@8
@10
4
Cable Crossover
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
6
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
9
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 2
1
Clean Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
@7
2
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
4
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
6
Concentration Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@10
@8.5
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8.5
5
Stiff Leg Deadlift
1 Set
1 Set
8 Reps
8 Reps
@7.5
@8.5
6
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
8
Seated Calf Raise
2 Sets
2 Reps
@10
9
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
10
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 4
1
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Arnold Press
1 Set
1 Set
10 Reps
10 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
6
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
7
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
@7
@8
@10
4
Cable Crossover
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
6
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
9
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 2
1
Clean Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
@7
2
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
4
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
6
Concentration Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@10
@8.5
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8.5
5
Stiff Leg Deadlift
1 Set
1 Set
8 Reps
8 Reps
@7.5
@8.5
6
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
8
Seated Calf Raise
2 Sets
2 Reps
@10
9
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
10
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 4
1
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Arnold Press
1 Set
1 Set
10 Reps
10 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
6
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
7
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
@7
@8
@10
4
Cable Crossover
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
6
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
9
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 2
1
Clean Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
@7
2
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
4
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
6
Concentration Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@10
@8.5
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8.5
5
Stiff Leg Deadlift
1 Set
1 Set
8 Reps
8 Reps
@7.5
@8.5
6
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
8
Seated Calf Raise
2 Sets
2 Reps
@10
9
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
10
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 4
1
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Arnold Press
1 Set
1 Set
10 Reps
10 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
6
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
7
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
@7
@8
@10
4
Cable Crossover
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
6
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
9
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 2
1
Clean Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
@7
2
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
4
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
6
Concentration Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@10
@8.5
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8.5
5
Stiff Leg Deadlift
1 Set
1 Set
8 Reps
8 Reps
@7.5
@8.5
6
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
8
Seated Calf Raise
2 Sets
2 Reps
@10
9
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
10
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 4
1
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Arnold Press
1 Set
1 Set
10 Reps
10 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
6
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
7
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
@7
@8
@10
4
Cable Crossover
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
6
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
9
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 2
1
Clean Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
@7
2
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
4
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
6
Concentration Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@10
@8.5
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8.5
5
Stiff Leg Deadlift
1 Set
1 Set
8 Reps
8 Reps
@7.5
@8.5
6
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
8
Seated Calf Raise
2 Sets
2 Reps
@10
9
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
10
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 4
1
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Arnold Press
1 Set
1 Set
10 Reps
10 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
6
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
7
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
@7
@8
@10
4
Cable Crossover
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
6
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
9
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 2
1
Clean Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
@7
2
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
4
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
6
Concentration Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@10
@8.5
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8.5
5
Stiff Leg Deadlift
1 Set
1 Set
8 Reps
8 Reps
@7.5
@8.5
6
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
8
Seated Calf Raise
2 Sets
2 Reps
@10
9
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
10
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 4
1
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Arnold Press
1 Set
1 Set
10 Reps
10 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
6
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
7
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8.5
@10