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Babies First Lift

by Oscar G.

Program Description

Mix of Bromley and Schofield. Phase work week that build into a 1 rep max

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 03, 2025 01:49
  • Last Edited
    Jun 18, 2025 12:03

Summary

Embark on an 18-week strength journey with "Babies First Lift," designed for those ready to build a solid foundation in barbell training. This program features four days of intense workouts each week, focusing on essential lifts like the Bench Press, Squat, Overhead Press, and Deadlift. With progressive intensity and a structured approach, you'll develop not only strength but also confidence in your lifting technique. Perfect for beginners and seasoned lifters alike, this program will help you achieve your fitness goals while mastering the fundamentals of 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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
10 reps
10 reps
65%
60%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 6
4
Single Arm Row (Cable)
2
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
10 reps
10 reps
67.5%
60%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 6
4
Single Arm Row (Cable)
2
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2
10 reps
10 reps
70%
60%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 6
4
Single Arm Row (Cable)
2
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
12 reps
67.5%
60%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 6
4
Single Arm Row (Cable)
2
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
8 reps
12 reps
70%
60%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 6
4
Single Arm Row (Cable)
2
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2
8 reps
12 reps
72.5%
60%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 6
4
Single Arm Row (Cable)
2
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
6 reps
10 reps
70%
65%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 6
4
Single Arm Row (Cable)
2
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
6 reps
10 reps
72.5%
65%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 6
4
Single Arm Row (Cable)
2
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2
6 reps
10 reps
75%
65%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 6
4
Single Arm Row (Cable)
2
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
12 reps
75%
65%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 6
4
Single Arm Row (Cable)
2
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
2 reps
12 reps
80%
65%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 6
4
Single Arm Row (Cable)
2
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2
1 reps
12 reps
85%
65%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 6
4
Single Arm Row (Cable)
2
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
8 reps
80%
70%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 6
4
Single Arm Row (Cable)
2
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
2 reps
8 reps
85%
70%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 6
4
Single Arm Row (Cable)
2
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2
1 reps
8 reps
90%
70%
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Lat Pulldown
2
12 reps
RPE 6
4
Single Arm Row (Cable)
2
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
85%
2
Overhead Press (Barbell)
2
10 reps
60%
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Overhead Press (Barbell)
2
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
10 reps
10 reps
65%
60%
2
Squat (Paused)
2
10 reps
RPE 7
3
Single Leg Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
10 reps
10 reps
67.5%
60%
2
Squat (Paused)
2
10 reps
RPE 7
3
Single Leg Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
10 reps
10 reps
70%
60%
2
Squat (Paused)
2
10 reps
RPE 7
3
Single Leg Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
8 reps
12 reps
67.5%
60%
2
Squat (Paused)
2
10 reps
RPE 7
3
Single Leg Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
8 reps
12 reps
70%
60%
2
Squat (Paused)
2
10 reps
RPE 7
3
Single Leg Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
8 reps
12 reps
72.5%
60%
2
Squat (Paused)
2
10 reps
RPE 7
3
Single Leg Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6 reps
10 reps
70%
65%
2
Squat (Paused)
2
10 reps
RPE 7
3
Single Leg Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
6 reps
10 reps
72.5%
65%
2
Squat (Paused)
2
10 reps
RPE 7
3
Single Leg Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
6 reps
10 reps
75%
65%
2
Squat (Paused)
2
10 reps
RPE 7
3
Single Leg Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
12 reps
75%
65%
2
Squat (Paused)
2
10 reps
RPE 7
3
Single Leg Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
2 reps
12 reps
80%
65%
2
Squat (Paused)
2
10 reps
RPE 7
3
Single Leg Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
1 reps
12 reps
85%
65%
2
Squat (Paused)
2
10 reps
RPE 7
3
Single Leg Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
8 reps
80%
70%
2
Squat (Paused)
2
10 reps
RPE 7
3
Single Leg Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2
2 reps
8 reps
85%
70%
2
Squat (Paused)
2
10 reps
RPE 7
3
Single Leg Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2
1 reps
8 reps
90%
70%
2
Squat (Paused)
2
10 reps
RPE 7
3
Single Leg Extension
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
85%
2
Deadlift (Barbell)
2
10 reps
60%
3
Squat (Paused)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Deadlift (Barbell)
2
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Squat (Barbell)
1
1 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
10 reps
10 reps
65%
60%
2
Behind-the-Neck Push Press
2
10 reps
RPE 7
3
Overhead Extension (Dumbbell)
2
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
5
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2
10 reps
10 reps
67.5%
60%
2
Behind-the-Neck Push Press
2
10 reps
RPE 7
3
Overhead Extension (Dumbbell)
2
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
5
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2
10 reps
10 reps
70%
60%
2
Behind-the-Neck Push Press
2
10 reps
RPE 7
3
Overhead Extension (Dumbbell)
2
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
5
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
8 reps
12 reps
67.5%
60%
2
Behind-the-Neck Push Press
2
10 reps
RPE 7
3
Overhead Extension (Dumbbell)
2
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
5
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2
8 reps
12 reps
70%
60%
2
Behind-the-Neck Push Press
2
10 reps
RPE 7
3
Overhead Extension (Dumbbell)
2
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
5
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2
8 reps
12 reps
72.5%
60%
2
Behind-the-Neck Push Press
2
10 reps
RPE 7
3
Overhead Extension (Dumbbell)
2
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
5
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
6 reps
10 reps
70%
65%
2
Behind-the-Neck Push Press
2
10 reps
RPE 7
3
Overhead Extension (Dumbbell)
2
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
5
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2
6 reps
10 reps
72.5%
65%
2
Behind-the-Neck Push Press
2
10 reps
RPE 7
3
Overhead Extension (Dumbbell)
2
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
5
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2
6 reps
10 reps
75%
65%
2
Behind-the-Neck Push Press
2
10 reps
RPE 7
3
Overhead Extension (Dumbbell)
2
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
5
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
3 reps
12 reps
75%
65%
2
Behind-the-Neck Push Press
2
10 reps
RPE 7
3
Overhead Extension (Dumbbell)
2
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
5
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2
2 reps
12 reps
80%
65%
2
Behind-the-Neck Push Press
2
10 reps
RPE 7
3
Overhead Extension (Dumbbell)
2
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
5
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2
1 reps
12 reps
85%
65%
2
Behind-the-Neck Push Press
2
10 reps
RPE 7
3
Overhead Extension (Dumbbell)
2
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
5
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
3 reps
8 reps
80%
70%
2
Behind-the-Neck Push Press
2
10 reps
RPE 7
3
Overhead Extension (Dumbbell)
2
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
5
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2
2 reps
8 reps
85%
70%
2
Behind-the-Neck Push Press
2
10 reps
RPE 7
3
Overhead Extension (Dumbbell)
2
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
5
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
2
1 reps
8 reps
90%
70%
2
Behind-the-Neck Push Press
2
10 reps
RPE 7
3
Overhead Extension (Dumbbell)
2
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
5
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
85%
2
Behind-the-Neck Push Press
2
10 reps
RPE 7
3
Bench Press (Barbell)
2
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
90%
2
Bench Press (Barbell)
2
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
10 reps
10 reps
65%
60%
2
Good Morning
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
10 reps
10 reps
67.5%
60%
2
Good Morning
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
10 reps
10 reps
70%
60%
2
Good Morning
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
8 reps
12 reps
67.5%
60%
2
Good Morning
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
8 reps
12 reps
70%
60%
2
Good Morning
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
8 reps
12 reps
72.5%
60%
2
Good Morning
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
6 reps
10 reps
70%
60%
2
Good Morning
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
6 reps
10 reps
72.5%
65%
2
Good Morning
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
6 reps
10 reps
75%
65%
2
Good Morning
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
12 reps
75%
65%
2
Good Morning
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
2 reps
12 reps
80%
65%
2
Good Morning
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
1 reps
12 reps
85%
65%
2
Good Morning
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
3 reps
8 reps
80%
70%
2
Good Morning
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2
2 reps
8 reps
85%
70%
2
Good Morning
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2
1 reps
8 reps
90%
70%
2
Good Morning
2
10 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
85%
2
Squat (Barbell)
2
10 reps
60%
3
Good Morning
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
90%
2
Squat (Barbell)
2
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
100%
2
Deadlift (Barbell)
1
1 reps
100%
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
10 Reps
10 Reps
65%
60%
2
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
3
Lat Pulldown
2 Sets
12 Reps
@6
4
Single Arm Row (Cable)
2 Sets
12 Reps
@6
5
Hammer Curl (Dumbbell)
2 Sets
12 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
2 Sets
10 Reps
10 Reps
65%
60%
2
Squat (Paused)
2 Sets
10 Reps
@7
3
Single Leg Extension
2 Sets
12 Reps
@6
Day 3
1
Overhead Press (Barbell)
3 Sets
2 Sets
10 Reps
10 Reps
65%
60%
2
Behind-the-Neck Push Press
2 Sets
10 Reps
@7
3
Overhead Extension (Dumbbell)
2 Sets
12 Reps
@6
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@6
5
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@6
Day 4
1
Deadlift (Barbell)
3 Sets
2 Sets
10 Reps
10 Reps
65%
60%
2
Good Morning
2 Sets
10 Reps
@7
3
Leg Curl
2 Sets
12 Reps
@6