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IRONCLAD ULPPLH

by Billy D.
5.0
(1 rating)

Program Description

Ironclad is a highly efficient, results-driven powerbuilding program designed to maximize strength, hypertrophy, and conditioning in 40-minute sessions while ensuring optimal recovery and sustainability. Built around classic compound lifts, targeted hypertrophy-focused accessories, and progressive overload, it strikes the perfect balance between raw strength development and aesthetic muscle growth.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 11, 2025 01:57
  • Last Edited
    Jun 18, 2025 11:41

Summary

Unleash your strength with the IRONCLAD ULPPLH program, a comprehensive 10-week journey designed for serious lifters. Committing to six days a week, you'll engage in a mix of barbell, bodyweight, and dumbbell exercises targeting all major muscle groups. Each workout is structured to maximize hypertrophy and strength, featuring proven movements like the Bench Press, Squat, and Chin-Up. Whether you're aiming to build muscle or enhance your overall fitness, this program equips you with the tools to forge an unbreakable physique. Get ready to push your limits and redefine your strength!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Overhead Press (Barbell)
4
6 reps
RPE 8.5
3
Chin-Up (Bodyweight)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Dip (Bodyweight)
4
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Skull Crusher
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8.5
3
Lat Pulldown
3
12 reps
RPE 8
4
Hammer Curl
3
12 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@8.5
2
Overhead Press (Barbell)
4 Sets
6 Reps
@8.5
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
5
Dip (Bodyweight)
4 Sets
10 Reps
@10
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
7
Face Pull
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Single Leg Calf Raise
3 Sets
12 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
@8.5
2
Standing Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8.5
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Skull Crusher
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
@8.5
2
Barbell Row
4 Sets
8 Reps
@8.5
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Hammer Curl
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
15 Reps
@8
Day 5
1
Squat (Barbell)
4 Sets
5 Reps
@8.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8.5
4
Single Leg Calf Raise
3 Sets
12 Reps
@8
Day 6
1
Cardio
1 Set
30 mins
@9