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Modified sheiko

by Bodie S.
2 athletes joined
5.0
(1 rating)

Program Description

Gain strength and muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    180 minutes
  • Created
    Dec 30, 2024 01:52
  • Last Edited
    Jun 18, 2025 12:54

Summary

Unlock your potential with the Modified Sheiko program, a structured 6-week training plan designed for serious lifters. Committing to six days a week, you'll focus on key lifts like the bench press, front squat, and overhead press, utilizing a mix of barbell and machine exercises to build strength and muscle. Each session is meticulously crafted to enhance your performance and technique, ensuring you maximize your gains. Get ready to push your limits and transform your physique with this comprehensive approach to strength training!
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Close Grip)
5
4 reps
RPE 8
3
Front Squat (Barbell)
4
5 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Tricep Rope Push Down (Cable)
3
10 reps
-
10
Tricep Kickback
3
10 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
12
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Close Grip)
6
4 reps
RPE 8
3
Front Squat (Barbell)
4
5 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Tricep Rope Push Down (Cable)
3
10 reps
-
10
Tricep Kickback
3
10 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
12
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Close Grip)
5
4 reps
RPE 8
3
Front Squat (Barbell)
4
5 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Tricep Rope Push Down (Cable)
3
10 reps
-
10
Tricep Kickback
3
10 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
12
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
2
4
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
10 reps
-
4
Incline Chest Press (Machine)
3
10 reps
-
5
Chest Fly (Cable)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Lateral Raise (Cable)
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
10 reps
-
9
Tricep Kickback
3
10 reps
-
10
Overhead Tricep Extension (Cable)
3
10 reps
-
11
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
2
4
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
2
Bench Press (Close Grip)
5
4 reps
RPE 8
3
Front Squat (Barbell)
4
5 reps
RPE 8
4
Seated Overhead Press (Barbell)
3
10 reps
-
5
Incline Chest Press (Machine)
3
10 reps
-
6
Chest Fly (Cable)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Lateral Raise (Cable)
3
10 reps
-
9
Tricep Rope Push Down (Cable)
3
10 reps
-
10
Tricep Kickback
3
10 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
12
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
4
3
5 reps
4 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
90%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Incline Chest Press (Machine)
3
10 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
Tricep Kickback
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
10
Cable Crunch
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
2 reps
50%
60%
70%
80%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3
3
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
85%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
2
3
5 reps
4 reps
3 reps
3 reps
2 reps
3 reps
50%
60%
70%
80%
85%
75%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Hip Abductor (Machine)
3
10 reps
-
6
Hip Adductor (Machine)
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
2
2
5 reps
4 reps
3 reps
3 reps
2 reps
1 reps
50%
60%
70%
80%
85%
90%
2
Single Leg Press
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
4
4
4
3
1
1
1
1
5 reps
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
6 reps
7 reps
8 reps
50%
60%
70%
75%
80%
85%
65%
60%
55%
50%
2
Seated Overhead Press (Barbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
4
4
3
1
1
1
1
5 reps
5 reps
4 reps
3 reps
2 reps
5 reps
6 reps
7 reps
8 reps
50%
60%
70%
75%
80%
65%
60%
55%
50%
2
Seated Overhead Press (Barbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
4
4
2
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
5 reps
6 reps
7 reps
8 reps
50%
60%
70%
75%
80%
85%
65%
60%
55%
50%
2
Chest Fly (Cable)
3
10 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
6
3
5 reps
4 reps
3 reps
3 reps
4 reps
50%
60%
70%
80%
75%
2
Incline Chest Press (Machine)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
4
3
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
5 reps
6 reps
7 reps
8 reps
50%
60%
70%
75%
80%
65%
60%
55%
50%
2
Chest Fly (Cable)
3
10 reps
-
3
Lateral Raise (Machine)
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
10 reps
-
6
Tricep Kickback
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Cable Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
4
3
1
1
5 reps
5 reps
4 reps
3 reps
2 reps
6 reps
8 reps
50%
60%
70%
75%
80%
60%
50%
2
Seated Overhead Press (Barbell)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Tricep Kickback
3
10 reps
-
8
Overhead Tricep Extension (Cable)
3
10 reps
-
9
Cable Crunch
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10 reps
-
3
Standing Pullover (Cable)
3
10 reps
-
4
Single Arm High Row (Cable)
3
10 reps
-
5
Rear Delt Fly (Cable)
3
10 reps
-
6
Bayesian Curl
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
10
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
3
5 reps
4 reps
3 reps
2 reps
3 reps
55%
65%
75%
85%
80%
2
Bench Press (Paused)
1
1
2
6
4
5 reps
4 reps
3 reps
2 reps
5 reps
50%
60%
70%
80%
65%
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
3
3
1
5 reps
4 reps
3 reps
3 reps
6 reps
6 reps
6 reps
50%
60%
70%
80%
65%
60%
50%
2
Bench Press (Paused)
1
1
2
6
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
3
5 reps
4 reps
3 reps
3 reps
4 reps
50%
60%
70%
80%
75%
2
Bench Press (Paused)
1
1
2
6
4
5 reps
4 reps
3 reps
3 reps
5 reps
50%
60%
70%
80%
70%
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Paused)
1
1
2
5
3
5 reps
4 reps
3 reps
3 reps
5 reps
50%
60%
70%
80%
70%
3
Single Leg Press
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
8
Hip Adductor (Machine)
3
10 reps
-
9
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
4
5 reps
4 reps
3 reps
3 reps
5 reps
50%
60%
70%
80%
70%
2
Bench Press (Paused)
1
1
2
5
4
5 reps
4 reps
3 reps
3 reps
6 reps
50%
60%
70%
80%
65%
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5
5 reps
4 reps
3 reps
3 reps
50%
60%
70%
80%
2
Bench Press (Paused)
1
1
2
5
4
5 reps
4 reps
3 reps
3 reps
4 reps
50%
60%
70%
80%
75%
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
10 reps
-
6
Hip Abductor (Machine)
3
10 reps
-
7
Hip Adductor (Machine)
3
10 reps
-
8
Seated Calf Raise
3
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
2
Bench Press (Close Grip)
5 Sets
4 Reps
@8
3
Front Squat (Barbell)
4 Sets
5 Reps
@8
4
Seated Overhead Press (Barbell)
3 Sets
10 Reps
-
5
Incline Chest Press (Machine)
3 Sets
10 Reps
-
6
Chest Fly (Cable)
3 Sets
10 Reps
-
7
Lateral Raise (Machine)
3 Sets
10 Reps
-
8
Lateral Raise (Cable)
3 Sets
10 Reps
-
9
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
10
Tricep Kickback
3 Sets
10 Reps
-
11
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
12
Cable Crunch
3 Sets
10 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
3
Standing Pullover (Cable)
3 Sets
10 Reps
-
4
Single Arm High Row (Cable)
3 Sets
10 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
6
Bayesian Curl
3 Sets
10 Reps
-
7
Hammer Curl (Cable)
3 Sets
10 Reps
-
8
Bicep Curl (Machine)
3 Sets
10 Reps
-
9
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
10
Wrist Curls
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
5 Sets
5 Reps
4 Reps
3 Reps
3 Reps
50%
60%
70%
80%
2
Single Leg Press
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Seated Hamstring Curl
3 Sets
10 Reps
-
6
Hip Abductor (Machine)
3 Sets
10 Reps
-
7
Hip Adductor (Machine)
3 Sets
10 Reps
-
8
Seated Calf Raise
3 Sets
10 Reps
-
Day 4
1
Bench Press (Paused)
1 Set
1 Set
4 Sets
4 Sets
4 Sets
3 Sets
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
5 Reps
6 Reps
7 Reps
8 Reps
50%
60%
70%
75%
80%
85%
65%
60%
55%
50%
2
Seated Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Chest Fly (Cable)
3 Sets
10 Reps
-
4
Lateral Raise (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
7
Tricep Kickback
3 Sets
10 Reps
-
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
9
Cable Crunch
3 Sets
10 Reps
-
Day 5
1
Seated Row (Cable)
3 Sets
10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
3
Standing Pullover (Cable)
3 Sets
10 Reps
-
4
Single Arm High Row (Cable)
3 Sets
10 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
10 Reps
-
6
Bayesian Curl
3 Sets
10 Reps
-
7
Hammer Curl (Cable)
3 Sets
10 Reps
-
8
Bicep Curl (Machine)
3 Sets
10 Reps
-
9
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
10
Wrist Curls
3 Sets
10 Reps
-
Day 6
1
Squat (Barbell)
1 Set
1 Set
2 Sets
4 Sets
3 Sets
5 Reps
4 Reps
3 Reps
2 Reps
3 Reps
55%
65%
75%
85%
80%
2
Bench Press (Paused)
1 Set
1 Set
2 Sets
6 Sets
4 Sets
5 Reps
4 Reps
3 Reps
2 Reps
5 Reps
50%
60%
70%
80%
65%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Seated Hamstring Curl
3 Sets
10 Reps
-
6
Hip Abductor (Machine)
3 Sets
10 Reps
-
7
Hip Adductor (Machine)
3 Sets
10 Reps
-
8
Seated Calf Raise
3 Sets
10 Reps
-