logo
BoostcampPNG

Candito 6 Week+Bench(modified for lighter Lifters)

by Dominik L.

Program Description

Candito 6 Week combined with Candito Advanced Bench Program Modifications to suit lighter Lifters / Females better

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 28, 2025 10:47
  • Last Edited
    Dec 28, 2025 01:12
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.1%
Triceps
12.5%
Upper Back
11.2%
Chest
10.1%
Quadriceps
9%
Hamstrings
7.5%
Glutes
7.2%
Lats
6.2%
Biceps
5.5%
Middle Delts
5.5%
Abs
4.2%
Rear Delts
2%
Adductors
1.8%
Forearms
1.5%
Lower Back
0.9%
Cardio
0.8%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Bench Press (Paused)
3
3 reps
72.5%
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Deadlift (Barbell)
2
6 reps
80%
5
Single Leg Press
3
4 reps
-
6
Leg Extension
2
1
10-15 reps
15-25 reps
RPE 7-9
RPE 7-9
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
10 reps
88%
80%
2
Squat (Barbell)
5
3 reps
82%
3
Bench Press (Paused)
3
3
1 reps
3 reps
90%
77.5%
4
Deadlift (Paused)
3
8 reps
RPE 8-9
5
Single Leg Press
3
4 reps
-
6
Leg Extension
2
1
10-15 reps
15-25 reps
RPE 7-9
RPE 7-9
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Bench Press (Paused)
3
3
1 reps
3 reps
92.5%
77.5%
3
Deadlift (Barbell)
2
6 reps
80%
4
Single Leg Press
3
4 reps
-
5
Leg Extension
2
1
10-15 reps
15-25 reps
RPE 7-9
RPE 7-9
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Bench Press (Paused)
3
3 reps
72.5%
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Deadlift (Barbell)
2
6 reps
80%
5
Single Leg Press
3
4 reps
-
6
Leg Extension
2
1
10-15 reps
15-25 reps
RPE 7-9
RPE 7-9
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Bench Press (Paused)
3
3 reps
72.5%
3
Bench Press (Close Grip)
3
8 reps
RPE 9
4
Deadlift (Barbell)
2
6 reps
80%
5
Single Leg Press
3
4 reps
-
6
Leg Extension
2
1
10-15 reps
15-25 reps
RPE 7-9
RPE 7-9
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
92%
82%
2
Bench Press (Paused)
1
3
1 reps
2 reps
92.5%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 7-8
2
Bench Press (Paused)
3
3 reps
72.5%
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Seal Row
2
1
1
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Standing Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 8-9
RPE 8-9
RPE 8-9
7
Lateral Raise (Dumbbell)
2
1
8-12 reps
12-16 reps
RPE 7-9
RPE 8-10
8
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 7-8
2
Long Pause Bench Press
3
3 reps
77.5% 1RM of Bench Press (Paused)
3
Pin Press Bench (Barbell)
3
6 reps
RPE 9
4
Seal Row
2
1
10 reps
8 reps
RPE 8-9
RPE 8-9
5
Standing Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
7
Lateral Raise (Dumbbell)
2
1
8-12 reps
12-16 reps
RPE 7-9
RPE 8-10
8
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
* 1RM of Bench Press (Paused)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 7-8
2
Bench Press (Paused)
3
3 reps
72.5%
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Seal Row
2
1
1
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Standing Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 8-9
RPE 8-9
RPE 8-9
7
Lateral Raise (Dumbbell)
2
1
8-12 reps
12-16 reps
RPE 7-9
RPE 8-10
8
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 7-8
2
Bench Press (Paused)
3
3 reps
72.5%
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Seal Row
2
1
1
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Standing Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 8-9
RPE 8-9
RPE 8-9
7
Lateral Raise (Dumbbell)
2
1
8-12 reps
12-16 reps
RPE 7-9
RPE 8-10
8
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 7-8
2
Bench Press (Paused)
3
3 reps
72.5%
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Seal Row
2
1
1
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Standing Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 8-9
RPE 8-9
RPE 8-9
7
Lateral Raise (Dumbbell)
2
1
8-12 reps
12-16 reps
RPE 7-9
RPE 8-10
8
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
92%
82%
2
Bench Press (Paused)
4
1 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 7-8
2
Bench Press (Paused)
3
3 reps
72.5%
3
Bench Press (Close Grip)
3
6 reps
RPE 9
4
Seal Row
2
1
1
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Standing Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 8-9
RPE 8-9
RPE 8-9
7
Lateral Raise (Dumbbell)
2
1
8-12 reps
12-16 reps
RPE 7-9
RPE 8-10
8
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 7-8
2
Bench Press (Paused)
3
3 reps
72.5%
3
Bench Press (Close Grip)
3
6 reps
RPE 9
4
Seal Row
2
1
1
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Standing Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 8-9
RPE 8-9
RPE 8-9
7
Lateral Raise (Dumbbell)
2
1
8-12 reps
12-16 reps
RPE 7-9
RPE 8-10
8
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 7-8
2
Bench Press (Paused)
3
3 reps
77.5%
3
Pin Press Bench (Barbell)
3
6 reps
RPE 9
4
Seal Row
2
1
10 reps
8 reps
RPE 8-9
RPE 8-9
5
Standing Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
7
Lateral Raise (Dumbbell)
2
1
8-12 reps
12-16 reps
RPE 7-9
RPE 8-10
8
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 7-8
2
Bench Press (Paused)
3
3 reps
72.5%
3
Bench Press (Close Grip)
3
6 reps
RPE 9
4
Seal Row
2
1
1
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Standing Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 8-9
RPE 8-9
RPE 8-9
7
Lateral Raise (Dumbbell)
2
1
8-12 reps
12-16 reps
RPE 7-9
RPE 8-10
8
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 7-8
2
Bench Press (Paused)
3
3 reps
72.5%
3
Bench Press (Close Grip)
3
6 reps
RPE 9
4
Seal Row
2
1
1
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Standing Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 8-9
RPE 8-9
RPE 8-9
7
Lateral Raise (Dumbbell)
2
1
8-12 reps
12-16 reps
RPE 7-9
RPE 8-10
8
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
85%
78%
2
Bench Press (Paused)
1
3
1 reps
2 reps
85%
80%
3
Deadlift (Barbell)
1
2
1 reps
2 reps
82%
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Bench Press (Paused)
3
3 reps
72.5%
3
Incline Bench Press (Dumbbell)
3
3 reps
RPE 9
4
Deadlift (Barbell)
2
8 reps
70%
5
Single Leg Press
3
4 reps
-
6
Leg Extension
2
1
10-15 reps
15-25 reps
RPE 7-9
RPE 7-9
7
Single Arm Farmer Carry
2
AMRAP
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
82%
2
Squat (Barbell)
10
3 reps
78%
3
Bench Press (Paused)
3
3 reps
77.5%
4
Pin Press Bench (Barbell)
3
3 reps
RPE 9
5
Deadlift (Paused)
3
8 reps
RPE 8-9
6
Single Leg Press
3
4 reps
-
7
Leg Extension
2
1
10-15 reps
15-25 reps
RPE 7-9
RPE 7-9
8
Single Arm Farmer Carry
2
AMRAP
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Bench Press (Paused)
3
3 reps
72.5%
3
Incline Bench Press (Dumbbell)
3
3 reps
RPE 9
4
Deadlift (Barbell)
2
8 reps
70%
5
Single Leg Press
3
4 reps
-
6
Leg Extension
2
1
10-15 reps
15-25 reps
RPE 7-9
RPE 7-9
7
Single Arm Farmer Carry
2
AMRAP
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Bench Press (Paused)
3
3 reps
72.5%
3
Incline Bench Press (Dumbbell)
3
3 reps
RPE 9
4
Deadlift (Barbell)
2
8 reps
70%
5
Single Leg Press
3
4 reps
-
6
Leg Extension
2
1
10-15 reps
15-25 reps
RPE 7-9
RPE 7-9
7
Single Arm Farmer Carry
2
AMRAP
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Bench Press (Paused)
3
3 reps
72.5%
3
Incline Bench Press (Dumbbell)
3
3 reps
RPE 9
4
Deadlift (Barbell)
2
8 reps
70%
5
Single Leg Press
3
4 reps
-
6
Leg Extension
2
1
10-15 reps
15-25 reps
RPE 7-9
RPE 7-9
7
Single Arm Farmer Carry
2
AMRAP
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
75%
2
Bench Press (Paused)
3
3 reps
80%
3
Deadlift (Barbell)
1
3 reps
75%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 7-8
2
Bench Press (Paused)
3
3 reps
72.5%
3
Bench Press (Close Grip)
3
3 reps
RPE 9
4
Seal Row
2
1
1
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Standing Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 8-9
RPE 8-9
RPE 8-9
7
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
8
Lateral Raise (Dumbbell)
2
1
8-12 reps
12-16 reps
RPE 7-9
RPE 8-10
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 7-8
2
Bench Press (Paused)
3
3 reps
72.5%
3
Bench Press (Close Grip)
3
3 reps
RPE 9
4
Seal Row
2
1
1
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Standing Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 8-9
RPE 8-9
RPE 8-9
7
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
8
Lateral Raise (Dumbbell)
2
1
8-12 reps
12-16 reps
RPE 7-9
RPE 8-10
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 7-8
2
Bench Press (Paused)
3
3 reps
72.5%
3
Bench Press (Close Grip)
3
3 reps
RPE 9
4
Seal Row
2
1
1
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Standing Shoulder Press (Dumbbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Pull-Up (Weighted)
2
1
1
12 reps
10 reps
8 reps
RPE 8-9
RPE 8-9
RPE 8-9
7
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
8
Lateral Raise (Dumbbell)
2
1
8-12 reps
12-16 reps
RPE 7-9
RPE 8-10
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 7-8
2
Bench Press (Paused)
3
3 reps
77.5%
3
Pin Press Bench (Barbell)
3
3 reps
RPE 9
4
Seal Row
2
1
10 reps
8 reps
RPE 8-9
RPE 8-9
5
Standing Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
7
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
8
Lateral Raise (Dumbbell)
2
1
8-12 reps
12-16 reps
RPE 7-9
RPE 8-10
9
Hammer Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
1 reps
92%
-
2
Bench Press (Paused)
1
2
1 reps
1 reps
92%
-
3
Deadlift (Barbell)
1
2
1 reps
1 reps
82%
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
80%
80%
80%
80%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
72.5%
72.5%
72.5%
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
4
Deadlift (Barbell)
1 Set
1 Set
6 Reps
6 Reps
80%
80%
5
Single Leg Press
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
-
-
-
6
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
15-25 Reps
@7-9
@7-9
@7-9
7
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
Day 2
1
Face Pull
1 Set
1 Set
10-15 Reps
10-15 Reps
@7-8
@7-8
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
72.5%
72.5%
72.5%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9
@9
4
Seal Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@8-9
@8-9
@8-9
@8-9
5
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
6
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@8-9
@8-9
@8-9
@8-9
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
12-16 Reps
@7-9
@7-9
@8-10
8
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-9
@7-9
@8-10
Day 3
1
Cardio
1 Set
1 mins
-
Day 4
1
Face Pull
1 Set
1 Set
10-15 Reps
10-15 Reps
@7-8
@7-8
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
72.5%
72.5%
72.5%
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9
@9
4
Seal Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@8-9
@8-9
@8-9
@8-9
5
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
6
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@8-9
@8-9
@8-9
@8-9
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
12-16 Reps
@7-9
@7-9
@8-10
8
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-9
@7-9
@8-10
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
70%
70%
70%
70%
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
72.5%
72.5%
72.5%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@9
@9
@9
4
Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
70%
70%
5
Single Leg Press
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
-
-
-
6
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
15-25 Reps
@7-9
@7-9
@7-9
7
Single Arm Farmer Carry
1 Set
1 Set
AMRAP
AMRAP
@8-9
@8-9
Day 6
1
Face Pull
1 Set
1 Set
10-15 Reps
10-15 Reps
@7-8
@7-8
2
Bench Press (Paused)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
72.5%
72.5%
72.5%
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@9
@9
@9
4
Seal Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@8-9
@8-9
@8-9
@8-9
5
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
6
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@8-9
@8-9
@8-9
@8-9
7
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-9
@7-9
@8-10
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
12-16 Reps
@7-9
@7-9
@8-10
9
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-9
@7-9
@8-10
Day 7
1
Cardio
1 Set
-45 mins
-