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Minimalist-Maximalist Powerlifting

by The Truth

Program Description

Be big and strong. I love big biceps. It's minimalist because of the volume. It's maximalist because of the completeness of all components of a good powerlifting program. Heavy lift for strength Secondary lift to get better hypertrophy but also technique-specific Moderate to light lift to focus on hypertrophy

Program Overview

  • Level
    Beginner
  • Goal
    Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 08, 2026 10:30
  • Last Edited
    Apr 08, 2026 12:41
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.8%
Quadriceps
11.9%
Triceps
11.9%
Front Delts
11.3%
Hamstrings
10.3%
Upper Back
9.5%
Chest
8.2%
Lower Back
6.3%
Lats
3.7%
Middle Delts
3.2%
Biceps
3.2%
Abs
2%
Forearms
1.6%
Olympic
0.8%
Adductors
0.4%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
3 reps
87.5%
2
Bench Press (Barbell)
2
5 reps
82.5%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
6
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
3 reps
87.5%
2
Bench Press (Barbell)
2
5 reps
82.5%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
6
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
3 reps
87.5%
2
Bench Press (Barbell)
2
5 reps
82.5%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
6
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Paused)
3
3 reps
50%
3
Deadlift (Paused)
3
3 reps
50%
4
Bench Press (Barbell)
2
5 reps
80%
5
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
3 reps
87.5%
2
Bench Press (Barbell)
2
5 reps
82.5%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
6
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
3 reps
87.5%
2
Bench Press (Barbell)
2
5 reps
82.5%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
6
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
3 reps
87.5%
2
Bench Press (Barbell)
2
5 reps
82.5%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
6
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Paused)
3
3 reps
50%
3
Deadlift (Paused)
3
3 reps
50%
4
Bench Press (Barbell)
2
5 reps
80%
5
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
3 reps
87.5%
2
Bench Press (Barbell)
2
5 reps
82.5%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
6
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
3 reps
87.5%
2
Bench Press (Barbell)
2
5 reps
82.5%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
6
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
2
3 reps
87.5%
2
Bench Press (Barbell)
2
5 reps
82.5%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
6
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Paused)
3
3 reps
50%
3
Deadlift (Paused)
3
3 reps
50%
4
Bench Press (Barbell)
2
5 reps
80%
5
Upright Row (Cable)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
87.5%
2
Barbell Back Squat
2
5 reps
75%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
87.5%
2
Barbell Back Squat
2
5 reps
75%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
87.5%
2
Barbell Back Squat
2
5 reps
75%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
0.1 mins
RPE 10
2
Deadlift (Paused)
3
3 reps
50%
3
Squat (Paused)
3
3 reps
50%
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
87.5%
2
Barbell Back Squat
2
5 reps
75%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
87.5%
2
Barbell Back Squat
2
5 reps
75%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
87.5%
2
Barbell Back Squat
2
5 reps
75%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
0.1 mins
RPE 10
2
Deadlift (Paused)
3
3 reps
50%
3
Squat (Paused)
3
3 reps
50%
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
87.5%
2
Barbell Back Squat
2
5 reps
75%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
87.5%
2
Barbell Back Squat
2
5 reps
75%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
87.5%
2
Barbell Back Squat
2
5 reps
75%
3
Cable Flexion Row
2
5 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Front Squat (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
0.1 mins
RPE 10
2
Deadlift (Paused)
3
3 reps
50%
3
Squat (Paused)
3
3 reps
50%
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
87.5%
2
Snatch Deadlift
2
5 reps
55%
3
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
87.5%
2
Snatch Deadlift
2
5 reps
55%
3
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
87.5%
2
Snatch Deadlift
2
5 reps
55%
3
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
2
Squat (Paused)
3
3 reps
50%
3
Bench Press (Paused)
3
3 reps
50%
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
87.5%
2
Snatch Deadlift
2
5 reps
55%
3
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
87.5%
2
Snatch Deadlift
2
5 reps
55%
3
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
87.5%
2
Snatch Deadlift
2
5 reps
55%
3
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
2
Squat (Paused)
3
3 reps
50%
3
Bench Press (Paused)
3
3 reps
50%
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
87.5%
2
Snatch Deadlift
2
5 reps
55%
3
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
87.5%
2
Snatch Deadlift
2
5 reps
55%
3
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
87.5%
2
Snatch Deadlift
2
5 reps
55%
3
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
6
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
2
Squat (Paused)
3
3 reps
50%
3
Bench Press (Paused)
3
3 reps
50%
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
6
0.1 mins
RPE 10
2
Bench Press (Barbell)
6
0.1 mins
RPE 10
3
Below-The-Knee Rack Pull
6
0.1 mins
RPE 10
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Barbell Back Squat
2 Sets
3 Reps
87.5%
2
Bench Press (Barbell)
2 Sets
5 Reps
82.5%
3
Cable Flexion Row
2 Sets
5 Reps
@9
4
Front Squat (Dumbbell)
2 Sets
6-8 Reps
@9
5
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
6
Upright Row (Cable)
2 Sets
8-12 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
3 Reps
87.5%
2
Barbell Back Squat
2 Sets
5 Reps
75%
3
Cable Flexion Row
2 Sets
5 Reps
@9
4
Romanian Deadlift (Dumbbell)
2 Sets
6-8 Reps
@9
5
Front Squat (Dumbbell)
2 Sets
6-8 Reps
@9
6
Seated Overhead Press (Dumbbell)
2 Sets
8-12 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
3 Reps
87.5%
2
Snatch Deadlift
2 Sets
5 Reps
55%
3
Seated Wide-Grip Row (Cable)
2 Sets
5 Reps
@9
4
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
5
Romanian Deadlift (Dumbbell)
2 Sets
6-8 Reps
@9
6
Seated Overhead Press (Dumbbell)
2 Sets
8-12 Reps
@9
Day 4
1
Barbell Back Squat
6 Sets
0.1 mins
@10
2
Bench Press (Barbell)
6 Sets
0.1 mins
@10
3
Below-The-Knee Rack Pull
6 Sets
0.1 mins
@10
4
Lat Pulldown (Neutral Grip)
2 Sets
5 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9