The busy dad

by Marco S.

Program Description

Conciliate a busy lifestyle with strength training and bodybuilding! DISCLAIMER: I’M NOT A LICENSED COACH NOR A PHYSICIAN. SO, RUN THIS PROGRAM UNDER YOUR OWN RESPONSIBILITY AND AT YOUR OWN RISK I created this program by trial and error through the last years and it suits my needs. It is a program intended expecially for intermediate-advanced lifter who also have a busy life schedule. The four-days scheme indicates a microcycle not a seven-day week, so it could last from 7 up to 14 days according to your needs ( you can run it 1 up to 4 times per week to be clear). I strongly suggest at least one day of total recovery/light activity between sessions. It has a full body skeleton by base but also some split routine vibes as the big lifts, while recalled in almost any session, have a complete recovery in the day before the strength one (so no triceps/chest work the day before the big bench) Progression for bodybuilding lifts: provided one stays in the repetition range indicated, it is possible to progress in the preferred way (add repetitions or weight). If, as predictable, one day the number is missed, I suggest to take away some weight and gradually come back to the targeted load. This template is not intended to peak in any specific lift but to provide a well rounded strength and hypertrophy foundation. Exercise selection: choose your favourite variation of the one indicated.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 26, 2025 02:14
  • Last Edited
    Aug 26, 2025 03:12
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ON THE BOOSTCAMP APP FOR FREE
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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
Trap Bar Deadlift
3
3
1 reps
3 reps
80%
70%
2
Front Squat (Barbell)
3
4-6 reps
RPE 6-10
3
Hang Snatch
3
6-8 reps
RPE 6-10
4A
Bicep Curl (Barbell)
3
8-10 reps
RPE 6-10
4B
Seated Lateral Raises
3
10-12 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
3
1 reps
3 reps
80%
70%
2
Front Squat (Barbell)
3
4-6 reps
RPE 6-10
3
Hang Snatch
3
6-8 reps
RPE 6-10
4A
Bicep Curl (Barbell)
3
8-10 reps
RPE 6-10
4B
Seated Lateral Raises
3
10-12 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3
1 reps
3 reps
90%
80%
2
Front Squat (Barbell)
3
4-6 reps
RPE 6-10
3
Hang Snatch
3
6-8 reps
RPE 6-10
4A
Bicep Curl (Barbell)
3
8-10 reps
RPE 6-10
4B
Seated Lateral Raises
3
10-12 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
3
1 reps
3 reps
90%
80%
2
Front Squat (Barbell)
3
4-6 reps
RPE 6-10
3
Hang Snatch
3
6-8 reps
RPE 6-10
4A
Bicep Curl (Barbell)
3
8-10 reps
RPE 6-10
4B
Seated Lateral Raises
3
10-12 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3
1 reps
3 reps
85%
75%
2
Front Squat (Barbell)
3
4-6 reps
RPE 6-10
3
Hang Snatch
3
6-8 reps
RPE 6-10
4A
Bicep Curl (Barbell)
3
8-10 reps
RPE 6-10
4B
Seated Lateral Raises
3
10-12 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
3
1 reps
3 reps
85%
75%
2
Front Squat (Barbell)
3
4-6 reps
RPE 6-10
3
Hang Snatch
3
6-8 reps
RPE 6-10
4A
Bicep Curl (Barbell)
3
8-10 reps
RPE 6-10
4B
Seated Lateral Raises
3
10-12 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3
1 reps
3 reps
95%
85%
2
Front Squat (Barbell)
3
4-6 reps
RPE 6-10
3
Hang Snatch
3
6-8 reps
RPE 6-10
4A
Bicep Curl (Barbell)
3
8-10 reps
RPE 6-10
4B
Seated Lateral Raises
3
10-12 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
3
1 reps
3 reps
95%
85%
2
Front Squat (Barbell)
3
4-6 reps
RPE 6-10
3
Hang Snatch
3
6-8 reps
RPE 6-10
4A
Bicep Curl (Barbell)
3
8-10 reps
RPE 6-10
4B
Seated Lateral Raises
3
10-12 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
3
1 reps
3 reps
90%
80%
2
Front Squat (Barbell)
3
4-6 reps
RPE 6-10
3
Hang Snatch
3
6-8 reps
RPE 6-10
4A
Bicep Curl (Barbell)
3
8-10 reps
RPE 6-10
4B
Seated Lateral Raises
3
10-12 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
3
1 reps
3 reps
90%
80%
2
Front Squat (Barbell)
3
4-6 reps
RPE 6-10
3
Hang Snatch
3
6-8 reps
RPE 6-10
4A
Bicep Curl (Barbell)
3
8-10 reps
RPE 6-10
4B
Seated Lateral Raises
3
10-12 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
1 reps
3 reps
100%
90%
2
Front Squat (Barbell)
3
4-6 reps
RPE 6-10
3
Hang Snatch
3
6-8 reps
RPE 6-10
4A
Bicep Curl (Barbell)
3
8-10 reps
RPE 6-10
4B
Seated Lateral Raises
3
10-12 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
1
3
1 reps
3 reps
100%
90%
2
Front Squat (Barbell)
3
4-6 reps
RPE 6-10
3
Hang Snatch
3
6-8 reps
RPE 6-10
4A
Bicep Curl (Barbell)
3
8-10 reps
RPE 6-10
4B
Seated Lateral Raises
3
10-12 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
80%
70%
2
Chin-Up (Weighted)
3
4-6 reps
RPE 6-10
3
Platz Squat
3
6-8 reps
RPE 6-10
4A
Pullover (Dumbbell)
3
8-10 reps
RPE 6-10
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
90%
80%
2
Chin-Up (Weighted)
3
4-6 reps
RPE 6-10
3
Platz Squat
3
6-8 reps
RPE 6-10
4A
Pullover (Dumbbell)
3
8-10 reps
RPE 6-10
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
85%
75%
2
Chin-Up (Weighted)
3
4-6 reps
RPE 6-10
3
Platz Squat
3
6-8 reps
RPE 6-10
4A
Pullover (Dumbbell)
3
8-10 reps
RPE 6-10
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
95%
85%
2
Chin-Up (Weighted)
3
4-6 reps
RPE 6-10
3
Platz Squat
3
6-8 reps
RPE 6-10
4A
Pullover (Dumbbell)
3
8-10 reps
RPE 6-10
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
82.5%
72.5%
2
Chin-Up (Weighted)
3
4-6 reps
RPE 6-10
3
Platz Squat
3
6-8 reps
RPE 6-10
4A
Pullover (Dumbbell)
3
8-10 reps
RPE 6-10
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
92.5%
82.5%
2
Chin-Up (Weighted)
3
4-6 reps
RPE 6-10
3
Platz Squat
3
6-8 reps
RPE 6-10
4A
Pullover (Dumbbell)
3
8-10 reps
RPE 6-10
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
87.5%
77.5%
2
Chin-Up (Weighted)
3
4-6 reps
RPE 6-10
3
Platz Squat
3
6-8 reps
RPE 6-10
4A
Pullover (Dumbbell)
3
8-10 reps
RPE 6-10
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
97.5%
87.5%
2
Chin-Up (Weighted)
3
4-6 reps
RPE 6-10
3
Platz Squat
3
6-8 reps
RPE 6-10
4A
Pullover (Dumbbell)
3
8-10 reps
RPE 6-10
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
85%
75%
2
Chin-Up (Weighted)
3
4-6 reps
RPE 6-10
3
Platz Squat
3
6-8 reps
RPE 6-10
4A
Pullover (Dumbbell)
3
8-10 reps
RPE 6-10
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
95%
85%
2
Chin-Up (Weighted)
3
4-6 reps
RPE 6-10
3
Platz Squat
3
6-8 reps
RPE 6-10
4A
Pullover (Dumbbell)
3
8-10 reps
RPE 6-10
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
1 reps
3 reps
92.5%
82.5%
2
Chin-Up (Weighted)
3
4-6 reps
RPE 6-10
3
Platz Squat
3
6-8 reps
RPE 6-10
4A
Pullover (Dumbbell)
3
8-10 reps
RPE 6-10
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
100%
90%
2
Chin-Up (Weighted)
3
4-6 reps
RPE 6-10
3
Platz Squat
3
6-8 reps
RPE 6-10
4A
Pullover (Dumbbell)
3
8-10 reps
RPE 6-10
4B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3
1 reps
3 reps
80%
70%
2
Larsen Press (Barbell)
3
4-6 reps
RPE 6-10
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-10
4A
Back Extension (Weighted)
3
8-10 reps
RPE 6-10
4B
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3
1 reps
3 reps
90%
80%
2
Larsen Press (Barbell)
3
4-6 reps
RPE 6-10
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-10
4A
Back Extension (Weighted)
3
8-10 reps
RPE 6-10
4B
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3
1 reps
3 reps
85%
75%
2
Larsen Press (Barbell)
3
4-6 reps
RPE 6-10
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-10
4A
Back Extension (Weighted)
3
8-10 reps
RPE 6-10
4B
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3
1 reps
3 reps
95%
85%
2
Larsen Press (Barbell)
3
4-6 reps
RPE 6-10
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-10
4A
Back Extension (Weighted)
3
8-10 reps
RPE 6-10
4B
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3
1 reps
3 reps
82.5%
72.5%
2
Larsen Press (Barbell)
3
4-6 reps
RPE 6-10
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-10
4A
Back Extension (Weighted)
3
8-10 reps
RPE 6-10
4B
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3
1 reps
3 reps
92.5%
82.8%
2
Larsen Press (Barbell)
3
4-6 reps
RPE 6-10
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-10
4A
Back Extension (Weighted)
3
8-10 reps
RPE 6-10
4B
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3
1 reps
3 reps
87.5%
77.5%
2
Larsen Press (Barbell)
3
4-6 reps
RPE 6-10
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-10
4A
Back Extension (Weighted)
3
8-10 reps
RPE 6-10
4B
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3
1 reps
3 reps
97.5%
87.5%
2
Larsen Press (Barbell)
3
4-6 reps
RPE 6-10
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-10
4A
Back Extension (Weighted)
3
8-10 reps
RPE 6-10
4B
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3
1 reps
3 reps
85%
75%
2
Larsen Press (Barbell)
3
4-6 reps
RPE 6-10
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-10
4A
Back Extension (Weighted)
3
8-10 reps
RPE 6-10
4B
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3
1 reps
3 reps
95%
85%
2
Larsen Press (Barbell)
3
4-6 reps
RPE 6-10
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-10
4A
Back Extension (Weighted)
3
8-10 reps
RPE 6-10
4B
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3
1 reps
3 reps
92.5%
82.5%
2
Larsen Press (Barbell)
3
4-6 reps
RPE 6-10
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-10
4A
Back Extension (Weighted)
3
8-10 reps
RPE 6-10
4B
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
1
3
1 reps
3 reps
100%
90%
2
Larsen Press (Barbell)
3
4-6 reps
RPE 6-10
3
Bent Over Row (Barbell)
3
6-8 reps
RPE 6-10
4A
Back Extension (Weighted)
3
8-10 reps
RPE 6-10
4B
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3
1 reps
3 reps
80%
70%
2
Behind The Neck Seated Press
3
4-6 reps
RPE 6-10
3
Dip (Weighted)
3
6-8 reps
RPE 6-10
4A
Incline Triceps Extentions
3
8-10 reps
RPE 6-10
4B
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3
1 reps
3 reps
90%
80%
2
Behind The Neck Seated Press
3
4-6 reps
RPE 6-10
3
Dip (Weighted)
3
6-8 reps
RPE 6-10
4A
Incline Triceps Extentions
3
8-10 reps
RPE 6-10
4B
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3
1 reps
3 reps
85%
75%
2
Behind The Neck Seated Press
3
4-6 reps
RPE 6-10
3
Dip (Weighted)
3
6-8 reps
RPE 6-10
4A
Incline Triceps Extentions
3
8-10 reps
RPE 6-10
4B
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3
1 reps
3 reps
95%
85%
2
Behind The Neck Seated Press
3
4-6 reps
RPE 6-10
3
Dip (Weighted)
3
6-8 reps
RPE 6-10
4A
Incline Triceps Extentions
3
8-10 reps
RPE 6-10
4B
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3
1 reps
3 reps
82.5%
72.5%
2
Behind The Neck Seated Press
3
4-6 reps
RPE 6-10
3
Dip (Weighted)
3
6-8 reps
RPE 6-10
4A
Incline Triceps Extentions
3
8-10 reps
RPE 6-10
4B
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3
1 reps
3 reps
92.5%
82.5%
2
Behind The Neck Seated Press
3
4-6 reps
RPE 6-10
3
Dip (Weighted)
3
6-8 reps
RPE 6-10
4A
Incline Triceps Extentions
3
8-10 reps
RPE 6-10
4B
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3
1 reps
3 reps
87.5%
77.5%
2
Behind The Neck Seated Press
3
4-6 reps
RPE 6-10
3
Dip (Weighted)
3
6-8 reps
RPE 6-10
4A
Incline Triceps Extentions
3
8-10 reps
RPE 6-10
4B
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3
1 reps
3 reps
97.5%
87.5%
2
Behind The Neck Seated Press
3
4-6 reps
RPE 6-10
3
Dip (Weighted)
3
6-8 reps
RPE 6-10
4A
Incline Triceps Extentions
3
8-10 reps
RPE 6-10
4B
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3
1 reps
3 reps
85%
75%
2
Behind The Neck Seated Press
3
4-6 reps
RPE 6-10
3
Dip (Weighted)
3
6-8 reps
RPE 6-10
4A
Incline Triceps Extentions
3
8-10 reps
RPE 6-10
4B
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3
1 reps
3 reps
95%
85%
2
Behind The Neck Seated Press
3
4-6 reps
RPE 6-10
3
Dip (Weighted)
3
6-8 reps
RPE 6-10
4A
Incline Triceps Extentions
3
8-10 reps
RPE 6-10
4B
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3
1 reps
3 reps
92.5%
82.5%
2
Behind The Neck Seated Press
3
4-6 reps
RPE 6-10
3
Dip (Weighted)
3
6-8 reps
RPE 6-10
4A
Incline Triceps Extentions
3
8-10 reps
RPE 6-10
4B
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
100%
90%
2
Behind The Neck Seated Press
3
4-6 reps
RPE 6-10
3
Dip (Weighted)
3
6-8 reps
RPE 6-10
4A
Incline Triceps Extentions
3
8-10 reps
RPE 6-10
4B
Alternating Dumbbell Curl
3
10-12 reps
RPE 6-10
Week 1
1 / 12 Weeks
Day 1
1
Trap Bar Deadlift
3 Sets
3 Sets
1 Reps
3 Reps
80%
70%
2
Front Squat (Barbell)
3 Sets
4-6 Reps
@6-10
3
Hang Snatch
3 Sets
6-8 Reps
@6-10
4A
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@6-10
4B
Seated Lateral Raises
3 Sets
10-12 Reps
@6-10
Day 2
1
Bench Press (Barbell)
3 Sets
3 Sets
1 Reps
3 Reps
80%
70%
2
Chin-Up (Weighted)
3 Sets
4-6 Reps
@6-10
3
Platz Squat
3 Sets
6-8 Reps
@6-10
4A
Pullover (Dumbbell)
3 Sets
8-10 Reps
@6-10
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@6-10
Day 3
1
Power Snatch
3 Sets
3 Sets
1 Reps
3 Reps
80%
70%
2
Larsen Press (Barbell)
3 Sets
4-6 Reps
@6-10
3
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@6-10
4A
Back Extension (Weighted)
3 Sets
8-10 Reps
@6-10
4B
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@6-10
Day 4
1
Squat (Low Bar)
3 Sets
3 Sets
1 Reps
3 Reps
80%
70%
2
Behind The Neck Seated Press
3 Sets
4-6 Reps
@6-10
3
Dip (Weighted)
3 Sets
6-8 Reps
@6-10
4A
Incline Triceps Extentions
3 Sets
8-10 Reps
@6-10
4B
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@6-10