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BoostcampPNG

July-Aug 2025

by Joseph B.
4 athletes joined

Program Description

Kinda Strong Kinda Fast

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 31, 2025 02:11
  • Last Edited
    Jul 08, 2025 12:20

Summary

Unleash your potential with the "Kinda Strong, Kinda Fast" program, an 8-week journey designed for those looking to build strength and speed simultaneously. Committing to six days a week, you'll engage in a balanced mix of cardio and resistance training, featuring exercises like barbell bench presses, deadlifts, and high-intensity interval runs. This program is perfect for lifters who want to enhance their overall fitness while pushing their limits. Get ready to elevate your performance and transform your physique!
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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
Run
1
30-45 mins
-
2
Bench Press (Barbell)
4
6 reps
RPE 8
3
Sling Shot Bench Press (Barbell)
3
6-10 reps
RPE 8
4
Standing Shoulder Press
4
8-8 reps
RPE 8
5A
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
6
Dip (Weighted)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Bench Press (Barbell)
4
6 reps
RPE 8.5
3
Sling Shot Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Standing Shoulder Press
4
8-8 reps
RPE 8.5-9
5A
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 8
6
Dip (Weighted)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Bench Press (Barbell)
4
6 reps
RPE 9
3
Sling Shot Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Standing Shoulder Press
4
8-8 reps
RPE 9
5A
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 8
6
Dip (Weighted)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Bench Press (Barbell)
4
4 reps
RPE 8
3
Sling Shot Bench Press (Barbell)
3
4-6 reps
RPE 9
4
Standing Shoulder Press
4
5-7 reps
RPE 8
5A
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 8
6
Dip (Weighted)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Bench Press (Barbell)
4
4 reps
RPE 8.5
3
Sling Shot Bench Press (Barbell)
3
4-6 reps
RPE 9
4
Standing Shoulder Press
4
5-7 reps
RPE 8.5
5A
Skull Crusher (Barbell)
3
8-12 reps
RPE 8.5
5B
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 8
6
Dip (Weighted)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Bench Press (Barbell)
4
4 reps
RPE 9
3
Sling Shot Bench Press (Barbell)
3
4-6 reps
RPE 9
4
Standing Shoulder Press
4
5-7 reps
RPE 9
5A
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 8
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Bench Press (Barbell)
1
5
3 reps
6 reps
RPE 9
RPE 7
3
Standing Shoulder Press
4
3-5 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8
5A
Skull Crusher (Barbell)
3
6-8 reps
RPE 9
5B
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 8
6
Dip (Weighted)
3
5-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-45 mins
-
2
Bench Press (Barbell)
1
5
1 reps
5 reps
RPE 9
RPE 7
3
Standing Shoulder Press
2
2
3 reps
1 reps
RPE 9
RPE 9
4
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8
5A
Skull Crusher (Barbell)
3
6-8 reps
RPE 9
5B
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 8
6
Dip (Weighted)
3
5-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
4
10 mins
5 mins
-
RPE 7-8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Deadlift (Deficit)
3
6 reps
RPE 8
4
Pendlay Row
3
6-10 reps
RPE 8
5
Hammer Curl
4
6-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8
7A
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
7B
Kelso Shrug
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
4
1
10 mins
5 mins
10 mins
-
RPE 7-8
RPE 7-8
2
Deadlift (Barbell)
3
5 reps
RPE 8.5
3
Deadlift (Deficit)
3
6 reps
RPE 8.5
4
Pendlay Row
3
6-10 reps
RPE 8.5
5
Hammer Curl
4
6-10 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 8.5
7A
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8.5
7B
Kelso Shrug
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
5
10 mins
5 mins
-
RPE 7-8
2
Deadlift (Barbell)
3
5 reps
RPE 9
3
Deadlift (Deficit)
3
6 reps
RPE 9
4
Pendlay Row
3
6-10 reps
RPE 9
5
Hammer Curl
4
6-10 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
7A
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
7B
Kelso Shrug
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
5
10 mins
5 mins
-
RPE 7-8
2
Deadlift (Barbell)
3
3 reps
RPE 8
3
Tempo Deadlift
3
5 reps
RPE 8
4
Pendlay Row
3
5-8 reps
RPE 8
5
Hammer Curl
4
6-8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
7A
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8
7B
Face Pull
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
6
10 mins
5 mins
-
RPE 7-8
2
Deadlift (Barbell)
3
3 reps
RPE 8.5
3
Tempo Deadlift
3
3 reps
RPE 8.5
4
Pendlay Row
3
5-8 reps
RPE 8.5
5
Hammer Curl
4
6-8 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8.5
7A
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8.5
7B
Face Pull
3
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
6
10 mins
5 mins
-
RPE 7-8
2
Deadlift (Barbell)
3
3 reps
RPE 9
3
Tempo Deadlift
3
3 reps
RPE 9
4
Pendlay Row
3
5-8 reps
RPE 9
5
Hammer Curl
4
6-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
7A
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
7B
Face Pull
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
7
10 mins
5 mins
-
RPE 7-8
2
Deadlift (Barbell)
3
2 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Hammer Curl
1
3
6-8 reps
6-8 reps
-
RPE 9
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
6A
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
6B
Face Pull
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
2
7
10 mins
5 mins
-
RPE 7-8
2
Deadlift (Barbell)
3
1 reps
RPE 9
3
Pendlay Row
3
4-6 reps
RPE 9
4
Hammer Curl
1
3
6-8 reps
6-8 reps
-
RPE 9
5
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 9
6A
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
6B
Face Pull
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Squat (Paused)
3
3-5 reps
RPE 8
3
Hack Squat
3
8-12 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5-9
2
Squat (Paused)
3
3-5 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 8.5
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Squat (Paused)
3
3-5 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Tempo Squat (Barbell)
3
5 reps
RPE 8
3
Hack Squat
3
8-12 reps
RPE 9
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8.5
2
Tempo Squat (Barbell)
3
5 reps
RPE 8
3
Hack Squat
3
8-12 reps
RPE 9
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Tempo Squat (Barbell)
3
5 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
3 reps
6 reps
RPE 9
RPE 7
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Extension
3
6-8 reps
RPE 9
4
Leg Curl
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
1 reps
5 reps
RPE 9
RPE 7
2
Hack Squat
3
6-8 reps
RPE 9
3
Leg Extension
3
6-8 reps
RPE 9
4
Leg Curl
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
2
6
10 mins
0.5 mins
-
RPE 9
2
Bench Press (Paused)
4
8 reps
RPE 8
3
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
6-8 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
2
6
10 mins
0.5 mins
-
RPE 9
2
Bench Press (Paused)
4
8 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
6-8 reps
RPE 8.5
4
Seated Overhead Press (Dumbbell)
4
6-8 reps
RPE 8.5
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
6
Dip (Weighted)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
2
8
10 mins
0.5 mins
-
RPE 9
2
Bench Press (Paused)
4
8 reps
RPE 9
3
Bench Press (Dumbbell)
4
6-8 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
4
6-8 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
2
8
10 mins
0.5 mins
-
RPE 9
2
Tempo Bench Press
6
3 reps
RPE 8
3
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
6-8 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Dip (Weighted)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
2
10
10 mins
0.5 mins
-
RPE 9
2
Tempo Bench Press
6
3 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
6-8 reps
RPE 8.5
4
Seated Overhead Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8.5
RPE 8
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
6
Dip (Weighted)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
2
10
10 mins
0.5 mins
-
RPE 9
2
Tempo Bench Press
6
3 reps
RPE 9
3
Bench Press (Dumbbell)
4
6-8 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
4
6-8 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Dip (Weighted)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
2
12
10 mins
0.5 mins
-
RPE 9
2
Bench Press (Dumbbell)
4
4-6 reps
RPE 9
3
Floor Press (Barbell)
4
6-8 reps
RPE 8-9
4
Seated Overhead Press (Dumbbell)
4
6-8 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Dip (Weighted)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
2
12
10 mins
0.5 mins
-
RPE 9
2
Bench Press (Dumbbell)
4
4-6 reps
RPE 9
3
Floor Press (Barbell)
4
6-8 reps
RPE 8-9
4
Seated Overhead Press (Dumbbell)
4
6-8 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6
Dip (Weighted)
3
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
T-Bar Row
4
6-8 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
6-8 reps
RPE 8
4
Underhand Lat Pulldown
4
6-8 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Back Extension
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 8
2
T-Bar Row
4
6-8 reps
RPE 8.5
3
Preacher Curl (EZ Bar)
4
6-8 reps
RPE 8.5
4
Underhand Lat Pulldown
4
6-8 reps
RPE 8.5
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8.5
5B
Back Extension
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 8
2
T-Bar Row
4
6-8 reps
RPE 9
3
Preacher Curl (EZ Bar)
4
6-8 reps
RPE 9
4
Underhand Lat Pulldown
4
6-8 reps
RPE 9
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5B
Back Extension
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
6 reps
RPE 8
2
T-Bar Row
4
6-8 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
6-8 reps
RPE 8
4
Underhand Lat Pulldown
4
6-8 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5B
Back Extension
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
6 reps
RPE 8.5
2
T-Bar Row
4
6-8 reps
RPE 8.5
3
Preacher Curl (EZ Bar)
4
6-8 reps
RPE 8.5
4
Underhand Lat Pulldown
4
6-8 reps
RPE 8.5
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 8.5
5B
Back Extension
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
6 reps
RPE 9
2
T-Bar Row
4
6-8 reps
RPE 9
3
Preacher Curl (EZ Bar)
4
6-8 reps
RPE 9
4
Underhand Lat Pulldown
4
6-8 reps
RPE 9
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5B
Back Extension
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Preacher Curl (EZ Bar)
4
6-8 reps
RPE 9
4
Underhand Lat Pulldown
4
6-8 reps
RPE 9
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5B
Back Extension
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
RPE 8-9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8-9
3
Preacher Curl (EZ Bar)
4
6-8 reps
RPE 9
4
Underhand Lat Pulldown
4
6-8 reps
RPE 9
5A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5B
Back Extension
3
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-75 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-75 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-75 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90-120 mins
RPE 6
Week 1
1 / 8 Weeks
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@8
2
T-Bar Row
4 Sets
6-8 Reps
@8
3
Preacher Curl (EZ Bar)
4 Sets
6-8 Reps
@8
4
Underhand Lat Pulldown
4 Sets
6-8 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
5B
Back Extension
3 Sets
10-12 Reps
@8
Day 6
1
Run
1 Set
60-75 mins
@6
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Squat (Paused)
3 Sets
3-5 Reps
@8
3
Hack Squat
3 Sets
8-12 Reps
@8
4
Leg Extension
3 Sets
8-10 Reps
@9
5
Leg Curl
3 Sets
8-10 Reps
@9
Day 1
1
Run
1 Set
30-45 mins
-
2
Bench Press (Barbell)
4 Sets
6 Reps
@8
3
Sling Shot Bench Press (Barbell)
3 Sets
6-10 Reps
@8
4
Standing Shoulder Press
4 Sets
8-8 Reps
@8
5A
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@8
5B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
6
Dip (Weighted)
3 Sets
10-15 Reps
@8
Day 2
1
Run
2 Sets
4 Sets
10 mins
5 mins
-
@7-8
2
Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Deadlift (Deficit)
3 Sets
6 Reps
@8
4
Pendlay Row
3 Sets
6-10 Reps
@8
5
Hammer Curl
4 Sets
6-10 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@8
7A
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
7B
Kelso Shrug
3 Sets
8-12 Reps
@8
Day 4
1
Run
2 Sets
6 Sets
10 mins
0.5 mins
-
@9
2
Bench Press (Paused)
4 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
4 Sets
6-8 Reps
@8
4
Seated Overhead Press (Dumbbell)
4 Sets
6-8 Reps
@8
5A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
5B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
6
Dip (Weighted)
3 Sets
8-12 Reps
@8