logo
BoostcampPNG

AlexPHUL

by null

Program Description

I modified Power Hypertrophy Upper/Lower program focused on building strength in the big lifts while also building size. Modified to include supersets, more glute focus 🍑, and more complete back work, as well as built-in ab training and grip training.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 24, 2025 03:43
  • Last Edited
    May 10, 2025 06:56
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
3-5 reps
RPE 8
3
Pull-Up (Weighted)
3
5-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
5B
Skull Crusher
3
6-8 reps
RPE 9
6
Cable Crunch
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
3-5 reps
RPE 8
3
Pull-Up (Weighted)
3
5-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
5B
Skull Crusher
3
6-8 reps
RPE 9
6
Cable Crunch
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
3-5 reps
RPE 8
3
Pull-Up (Weighted)
3
5-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
5B
Skull Crusher
3
6-8 reps
RPE 9
6
Cable Crunch
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
3-5 reps
RPE 8
3
Pull-Up (Weighted)
3
5-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
5B
Skull Crusher
3
6-8 reps
RPE 9
6
Cable Crunch
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
3-5 reps
RPE 8
3
Pull-Up (Weighted)
3
5-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
5B
Skull Crusher
3
6-8 reps
RPE 9
6
Cable Crunch
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
3-5 reps
RPE 8
3
Pull-Up (Weighted)
3
5-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
5B
Skull Crusher
3
6-8 reps
RPE 9
6
Cable Crunch
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
3-5 reps
RPE 8
3
Pull-Up (Weighted)
3
5-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
5B
Skull Crusher
3
6-8 reps
RPE 9
6
Cable Crunch
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 8
2
Overhead Press (Barbell)
3
3-5 reps
RPE 8
3
Pull-Up (Weighted)
3
5-8 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-8 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
5B
Skull Crusher
3
6-8 reps
RPE 9
6
Cable Crunch
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
3
Hip Thrust (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Good Morning
3
6-8 reps
-
7
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
3
Hip Thrust (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Good Morning
3
6-8 reps
-
7
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
3
Hip Thrust (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Good Morning
3
6-8 reps
-
7
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
3
Hip Thrust (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Good Morning
3
6-8 reps
-
7
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
3
Hip Thrust (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Good Morning
3
6-8 reps
-
7
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
3
Hip Thrust (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Good Morning
3
6-8 reps
-
7
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
3
Hip Thrust (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Good Morning
3
6-8 reps
-
7
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Sumo Deadlift (Barbell)
3
3-5 reps
RPE 8
3
Hip Thrust (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Good Morning
3
6-8 reps
-
7
Farmer's Walk (Weighted)
2
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6A
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Bicep Curl (EZ Bar)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
4
RPE 9
7
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
8A
Wrist Curls
3
15-20 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
4
RPE 9
7
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
8A
Wrist Curls
3
15-20 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
4
RPE 9
7
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
8A
Wrist Curls
3
15-20 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
4
RPE 9
7
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
8A
Wrist Curls
3
15-20 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
4
RPE 9
7
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
8A
Wrist Curls
3
15-20 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
4
RPE 9
7
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
8A
Wrist Curls
3
15-20 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
4
RPE 9
7
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
8A
Wrist Curls
3
15-20 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
2
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Ab Wheel
4
RPE 9
7
Standing Calf Raise
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
8A
Wrist Curls
3
15-20 reps
-
8B
Reverse Wrist Curl (Barbell)
3
15-20 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Sumo Deadlift (Barbell)
3 Sets
3-5 Reps
@8
3
Hip Thrust (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
4
Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Good Morning
3 Sets
6-8 Reps
-
7
Farmer's Walk (Weighted)
2 Sets
0.5-1 mins
-
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@8
2
Overhead Press (Barbell)
3 Sets
3-5 Reps
@8
3
Pull-Up (Weighted)
3 Sets
5-8 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
6-8 Reps
@8
5A
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
@9
5B
Skull Crusher
3 Sets
6-8 Reps
@9
6
Cable Crunch
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
2
Bench Press (Barbell)
4 Sets
8-12 Reps
@8
3
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
One Arm Lateral Raise (Cable)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6A
Tricep Pushdown (Cable)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6B
Bicep Curl (EZ Bar)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Face Pull
3 Sets
15-20 Reps
@8
8
Leg Raise (Captain's Chair)
4 Sets
AMRAP
-
Day 4
1
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@9
2
Walking Lunge (Dumbbell)
2 Sets
10-12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9
4
Hip Abductor (Machine)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Ab Wheel
4 Sets
@9
7
Standing Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
8A
Wrist Curls
3 Sets
15-20 Reps
-
8B
Reverse Wrist Curl (Barbell)
3 Sets
15-20 Reps
-