Program Description
have fun and get yoked. Made this with friends a few years ago based on another program which I forgot the name of. You can substitute garage gym exercises in for cable/machine ones if needed.
Program Overview
- LevelIntermediate, Novice
- GoalPowerbuilding, Bodybuilding, Powerlifting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedAug 18, 2024 08:42
- Last EditedJun 18, 2025 08:37

Summary
Transform your strength and physique with the **Fall Powerbuilding 2024** program, an intense 8-week journey designed for dedicated lifters. Committing to six days a week, you'll blend powerlifting and bodybuilding techniques, focusing on compound movements like squats and deadlifts, alongside targeted accessory work to build muscle and enhance strength. This program is tailored for those with access to a garage gym, ensuring you can push your limits and achieve impressive results. Get ready to elevate your training and embrace the challenge!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
6 reps
75%
72.5%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
AMRAP
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
6 reps
77.5%
75%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
AMRAP
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
8 reps
85%
75%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
AMRAP
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
8 reps
87.5%
75%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
AMRAP
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
AMRAP
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
AMRAP
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
92.5%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
AMRAP
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
-
3
Leg Press
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Hamstring Curl
3
AMRAP
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
87.5%
72.5%
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
3
Cable Crossover
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
AMRAP
-
6
Landmine Oblique Twist
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
92.5%
75%
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
3
Cable Crossover
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
AMRAP
-
6
Landmine Oblique Twist
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
7 reps
85%
75%
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
3
Cable Crossover
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
AMRAP
-
6
Landmine Oblique Twist
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
8 reps
85%
77.5%
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
3
Cable Crossover
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
AMRAP
-
6
Landmine Oblique Twist
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
87.5%
77.5%
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
3
Cable Crossover
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
AMRAP
-
6
Landmine Oblique Twist
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
90%
85%
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
3
Cable Crossover
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
AMRAP
-
6
Landmine Oblique Twist
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
92.5%
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
3
Cable Crossover
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
AMRAP
-
6
Landmine Oblique Twist
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Incline Bench Press (Dumbbell)
1
1
2
12 reps
8 reps
6 reps
-
-
-
3
Cable Crossover
2
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
AMRAP
-
6
Landmine Oblique Twist
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
7 reps
1 reps
70%
87.5%
2
Inverted Row
4
12-15 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4A
Standing Pullover (Cable)
3
10 reps
-
4B
Lat Pulldown (Close Grip)
4
8 reps
-
5A
Russian Twist (Dumbbell)
3
0.75 mins
-
5B
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 reps
1 reps
70%
87.5%
2
Inverted Row
4
12-15 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4A
Standing Pullover (Cable)
3
10 reps
-
4B
Lat Pulldown (Close Grip)
4
8 reps
-
5A
Russian Twist (Dumbbell)
3
0.75 mins
-
5B
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 reps
1 reps
70%
90%
2
Inverted Row
4
12-15 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4A
Standing Pullover (Cable)
3
10 reps
-
4B
Lat Pulldown (Close Grip)
4
8 reps
-
5A
Russian Twist (Dumbbell)
3
0.75 mins
-
5B
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
5 reps
1 reps
77.5%
90%
2
Inverted Row
4
12-15 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4A
Standing Pullover (Cable)
3
10 reps
-
4B
Lat Pulldown (Close Grip)
4
8 reps
-
5A
Russian Twist (Dumbbell)
3
0.75 mins
-
5B
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
4 reps
1 reps
82.5%
87.5%
2
Inverted Row
4
12-15 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4A
Standing Pullover (Cable)
3
10 reps
-
4B
Lat Pulldown (Close Grip)
4
8 reps
-
5A
Russian Twist (Dumbbell)
3
0.75 mins
-
5B
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
1 reps
85%
90%
2
Inverted Row
4
12-15 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4A
Standing Pullover (Cable)
3
10 reps
-
4B
Lat Pulldown (Close Grip)
4
8 reps
-
5A
Russian Twist (Dumbbell)
3
0.75 mins
-
5B
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
Inverted Row
4
12-15 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4A
Standing Pullover (Cable)
3
10 reps
-
4B
Lat Pulldown (Close Grip)
4
8 reps
-
5A
Russian Twist (Dumbbell)
3
0.75 mins
-
5B
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Inverted Row
4
12-15 reps
-
3
Bent Over Row (Barbell)
3
8 reps
-
4A
Standing Pullover (Cable)
3
10 reps
-
4B
Lat Pulldown (Close Grip)
4
8 reps
-
5A
Russian Twist (Dumbbell)
3
0.75 mins
-
5B
Cable Crunch
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Bench Press (Close Grip)
3
8 reps
60%
3
Bicep Curl (Barbell)
4
10 reps
-
4
JM Press
4
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Bench Press (Close Grip)
3
8 reps
60%
3
Bicep Curl (Barbell)
4
10 reps
-
4
JM Press
4
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Bench Press (Close Grip)
3
8 reps
60%
3
Bicep Curl (Barbell)
4
10 reps
-
4
JM Press
4
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bench Press (Close Grip)
3
8 reps
60%
3
Bicep Curl (Barbell)
4
10 reps
-
4
JM Press
4
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bench Press (Close Grip)
3
8 reps
60%
3
Bicep Curl (Barbell)
4
10 reps
-
4
JM Press
4
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bench Press (Close Grip)
3
8 reps
60%
3
Bicep Curl (Barbell)
4
10 reps
-
4
JM Press
4
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bench Press (Close Grip)
3
8 reps
60%
3
Bicep Curl (Barbell)
4
10 reps
-
4
JM Press
4
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Bench Press (Close Grip)
3
8 reps
60%
3
Bicep Curl (Barbell)
4
10 reps
-
4
JM Press
4
10 reps
-
5
Hammer Curl
4
10 reps
-
6
Overhead Tricep Extension (Cable)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Squat (Barbell)
3
5 reps
72.5%
3A
Lunge (Barbell)
4
12 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5A
Pistol Squat
4
AMRAP
-
5B
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Squat (Barbell)
3
5 reps
72.5%
3A
Lunge (Barbell)
4
12 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5A
Pistol Squat
4
AMRAP
-
5B
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Squat (Barbell)
4
5 reps
75%
3A
Lunge (Barbell)
4
12 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5A
Pistol Squat
4
AMRAP
-
5B
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Squat (Barbell)
4
5 reps
75%
3A
Lunge (Barbell)
4
12 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5A
Pistol Squat
4
AMRAP
-
5B
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Squat (Barbell)
3
6 reps
70%
3A
Lunge (Barbell)
4
12 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5A
Pistol Squat
4
AMRAP
-
5B
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Squat (Barbell)
3
5 reps
72.5%
3A
Lunge (Barbell)
4
12 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5A
Pistol Squat
4
AMRAP
-
5B
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Squat (Barbell)
3
3 reps
70%
3A
Lunge (Barbell)
4
12 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5A
Pistol Squat
4
AMRAP
-
5B
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Squat (Barbell)
3
5 reps
72.5%
3A
Lunge (Barbell)
4
12 reps
-
3B
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5A
Pistol Squat
4
AMRAP
-
5B
Hip Thrust (Barbell)
1
2
8 reps
8 reps
RPE 6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
10 reps
-
1B
Dumbbell Row
4
8 reps
-
2A
Arnold Press
4
10 reps
-
2B
Lat Pulldown
4
8 reps
-
3A
Cable Crossover
2
AMRAP
-
3B
Chest Press (Machine)
2
AMRAP
-
3C
Seated Row (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
10 reps
-
1B
Dumbbell Row
4
8 reps
-
2A
Decline Push Up
4
10 reps
-
2B
Lat Pulldown
4
8 reps
-
3A
Cable Crossover
2
AMRAP
-
3B
Chest Press (Machine)
2
AMRAP
-
3C
Seated Row (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
10 reps
-
1B
Dumbbell Row
4
8 reps
-
2A
Decline Push Up
4
10 reps
-
2B
Lat Pulldown
4
8 reps
-
3A
Cable Crossover
2
AMRAP
-
3B
Chest Press (Machine)
2
AMRAP
-
3C
Seated Row (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
10 reps
-
1B
Dumbbell Row
4
8 reps
-
2A
Arnold Press
4
10 reps
-
2B
Lat Pulldown
4
8 reps
-
3A
Cable Crossover
2
AMRAP
-
3B
Chest Press (Machine)
2
AMRAP
-
3C
Seated Row (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
10 reps
-
1B
Dumbbell Row
4
8 reps
-
2A
Arnold Press
4
10 reps
-
2B
Lat Pulldown
4
8 reps
-
3A
Cable Crossover
2
AMRAP
-
3B
Chest Press (Machine)
2
AMRAP
-
3C
Seated Row (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
10 reps
-
1B
Dumbbell Row
4
8 reps
-
2A
Arnold Press
4
10 reps
-
2B
Lat Pulldown
4
8 reps
-
3A
Cable Crossover
2
AMRAP
-
3B
Chest Press (Machine)
2
AMRAP
-
3C
Seated Row (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
10 reps
-
1B
Dumbbell Row
4
8 reps
-
2A
Arnold Press
4
10 reps
-
2B
Lat Pulldown
4
8 reps
-
3A
Cable Crossover
2
AMRAP
-
3B
Chest Press (Machine)
2
AMRAP
-
3C
Seated Row (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
10 reps
-
1B
Dumbbell Row
4
8 reps
-
2A
Arnold Press
4
10 reps
-
2B
Lat Pulldown
4
8 reps
-
3A
Cable Crossover
2
AMRAP
-
3B
Chest Press (Machine)
2
AMRAP
-
3C
Seated Row (Cable)
2
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)1 Set
3 Sets
2 Reps
6 Reps
75%
72.5%
2
Romanian Deadlift (Dumbbell)4 Sets
8-12 Reps
-
3
Leg Press3 Sets
15 Reps
-
4
Leg Extension3 Sets
15 Reps
-
5
Hamstring Curl3 Sets
AMRAP
-
6
Abs Crunch (Weighted)3 Sets
12 Reps
-
7
Standing Calf Raise3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)1 Set
3 Sets
1 Reps
6 Reps
87.5%
72.5%
2
Incline Bench Press (Dumbbell)1 Set
1 Set
2 Sets
12 Reps
8 Reps
6 Reps
-
-
-
3
Cable Crossover2 Sets
AMRAP
-
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)3 Sets
AMRAP
-
6
Landmine Oblique Twist3 Sets
10 Reps
-
7
Hanging Leg Raise3 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)2 Sets
1 Set
7 Reps
1 Reps
70%
87.5%
2
Inverted Row4 Sets
12-15 Reps
-
3
Bent Over Row (Barbell)3 Sets
8 Reps
-
4A
Standing Pullover (Cable)3 Sets
10 Reps
-
4B
Lat Pulldown (Close Grip)4 Sets
8 Reps
-
5A
Russian Twist (Dumbbell)3 Sets
0.75 mins
-
5B
Cable Crunch3 Sets
8 Reps
-
Day 4
1
Bench Press (Barbell)3 Sets
4 Reps
80%
2
Bench Press (Close Grip)3 Sets
8 Reps
60%
3
Bicep Curl (Barbell)4 Sets
10 Reps
-
4
JM Press4 Sets
10 Reps
-
5
Hammer Curl4 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
AMRAP
-
Day 5
1
Chin-Up (Weighted)3 Sets
3-5 Reps
-
2
Squat (Barbell)3 Sets
5 Reps
72.5%
3A
Lunge (Barbell)4 Sets
12 Reps
-
3B
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
-
4
Back Extension (Weighted)3 Sets
12 Reps
-
5A
Pistol Squat4 Sets
AMRAP
-
5B
Hip Thrust (Barbell)1 Set
2 Sets
8 Reps
8 Reps
@6
-
Day 6
1A
Bench Press (Dumbbell)4 Sets
10 Reps
-
1B
Dumbbell Row4 Sets
8 Reps
-
2A
Arnold Press4 Sets
10 Reps
-
2B
Lat Pulldown4 Sets
8 Reps
-
3A
Cable Crossover2 Sets
AMRAP
-
3B
Chest Press (Machine)2 Sets
AMRAP
-
3C
Seated Row (Cable)2 Sets
AMRAP
-