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BoostcampPNG

FULU

by Shezi

Program Description

Become a Super Saiyan doing the big 3. While also inflating some of the 'show muscles' and getting stronger at weighted calisthenics!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 06, 2025 02:13
  • Last Edited
    Jun 06, 2025 04:58
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
2 reps
75%
85%
2
Deadlift (Deficit)
2
6 reps
65%
3
Hack Squat
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Larsen Press (Barbell)
2
2
5 reps
4 reps
70%
80%
5
Lateral Raise (Dumbbell)
1
1
1
1
18-20 reps
8-12 reps
8-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
2 reps
80%
90%
2
Deadlift (Deficit)
2
6 reps
70%
3
Hack Squat
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Larsen Press (Barbell)
2
2
5 reps
4 reps
75%
85%
5
Lateral Raise (Dumbbell)
1
1
1
1
18-20 reps
8-12 reps
8-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
2 reps
80%
90%
2
Deadlift (Deficit)
2
6 reps
70%
3
Hack Squat
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Larsen Press (Barbell)
2
2
5 reps
4 reps
75%
85%
5
Lateral Raise (Dumbbell)
1
1
1
1
18-20 reps
8-12 reps
8-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
2 reps
80%
90%
2
Deadlift (Deficit)
2
6 reps
70%
3
Hack Squat
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Larsen Press (Barbell)
2
2
5 reps
4 reps
75%
85%
5
Lateral Raise (Dumbbell)
1
1
1
1
18-20 reps
8-12 reps
8-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
2 reps
80%
90%
2
Deadlift (Deficit)
2
6 reps
70%
3
Hack Squat
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Larsen Press (Barbell)
2
2
5 reps
4 reps
75%
85%
5
Lateral Raise (Dumbbell)
1
1
1
1
18-20 reps
8-12 reps
8-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Deficit)
2
6 reps
70%
3
Hack Squat
1
1
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Larsen Press (Barbell)
2
2
5 reps
4 reps
75%
85%
5
Lateral Raise (Dumbbell)
1
1
1
1
18-20 reps
8-12 reps
8-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
2 reps
1 reps
1 reps
75%
85%
95%
100%
2
Hack Squat
1
1
8-10 reps
6-8 reps
RPE 7
RPE 9
3
Larsen Press (Barbell)
1
1
5 reps
4 reps
75%
85%
4
Lateral Raise (Dumbbell)
1
1
18-20 reps
8-12 reps
RPE 8
RPE 10
5
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
5 reps
3 reps
5 reps
75%
85%
70%
2
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-18 reps
8-14 reps
8-14 reps
RPE 8.5
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-18 reps
8-14 reps
8-14 reps
RPE 8.5
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-18 reps
8-14 reps
8-14 reps
RPE 8.5
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-18 reps
8-14 reps
8-14 reps
RPE 8.5
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-18 reps
8-14 reps
8-14 reps
RPE 8.5
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
3 reps
5 reps
80%
90%
75%
2
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Bicep Curl (Barbell)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-18 reps
8-14 reps
8-14 reps
RPE 8.5
RPE 9
RPE 10
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
3 reps
2 reps
1 reps
1 reps
75%
85%
95%
100%
2
Pull-Up (Weighted)
1
1
1
3 reps
2 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Bicep Curl (Barbell)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-18 reps
8-14 reps
8-14 reps
RPE 8.5
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
5 reps
75%
85%
70%
2
Overhead Press (Barbell)
1
2
7 reps
5 reps
70%
80%
3
Leg Extension
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Rear Delt Fly
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Overhead Press (Barbell)
1
2
7 reps
5 reps
75%
85%
3
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Rear Delt Fly
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Overhead Press (Barbell)
1
2
7 reps
5 reps
75%
85%
3
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Rear Delt Fly
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Overhead Press (Barbell)
1
2
7 reps
5 reps
75%
85%
3
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Rear Delt Fly
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Overhead Press (Barbell)
1
2
7 reps
5 reps
75%
85%
3
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Rear Delt Fly
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Overhead Press (Barbell)
1
1
7 reps
5 reps
75%
85%
3
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Rear Delt Fly
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
2 reps
1 reps
1 reps
75%
85%
95%
100%
2
Overhead Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
75%
85%
100%
3
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Rear Delt Fly
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12-18 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12-18 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12-18 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12-18 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12-18 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12-18 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
4-6 reps
2-4 reps
1-2 reps
RPE 8
RPE 9
RPE 9
2
Pull-Up (Weighted)
2
2-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12-18 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
10-15 reps
RPE 10
Week 1
1 / 7 Weeks
Day 2
1
Bench Press (Paused)
1 Set
2 Sets
1 Set
5 Reps
3 Reps
5 Reps
75%
85%
70%
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-18 Reps
8-14 Reps
8-14 Reps
@8.5
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Hammer Curl (Cable)
1 Set
10-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
5 Reps
3 Reps
5 Reps
75%
85%
70%
2
Overhead Press (Barbell)
1 Set
2 Sets
7 Reps
5 Reps
70%
80%
3
Leg Extension
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@10
4
Hamstring Curl
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Cable Rear Delt Fly
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Pull-Up (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-18 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
Preacher Curl (Barbell)
1 Set
10-15 Reps
@10
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
4 Reps
2 Reps
75%
85%
2
Deadlift (Deficit)
2 Sets
6 Reps
65%
3
Hack Squat
1 Set
2 Sets
8-10 Reps
6-8 Reps
@7
@9
4
Larsen Press (Barbell)
2 Sets
2 Sets
5 Reps
4 Reps
70%
80%
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
18-20 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@8
@9
@10
@10
6
Face Pull
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10