logo
BoostcampPNG

Old School Cool

by Chris Allbee

Program Description

Powerbuilding program primarily for hypertrophy. 4 day Upper/Lower S/B/D/OHP. Using wave progression for the main daily compound exercise, use double progression for the rest, or advanced double progression for the rest. On the hypertrophy, do not be afraid to do drop sets or any other methods to smoke the muscles. Every 4th week os optional reload week.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 04, 2026 02:40
  • Last Edited
    Mar 04, 2026 04:25
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.6%
Hamstrings
10.4%
Triceps
9.8%
Quadriceps
9.8%
Upper Back
9.1%
Glutes
8.5%
Abs
7.6%
Chest
7.3%
Lats
7.3%
Middle Delts
4.9%
Biceps
4.9%
Lower Back
3%
Rear Delts
2.1%
Calves
1.8%
Adductors
1.2%
Forearms
0.6%
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
60%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3A
Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
3B
Face Pull
3
15 reps
RPE 8
4A
Front Raise
2
10 reps
RPE 9.5
4B
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3A
Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
3B
Face Pull
3
15 reps
RPE 8
4A
Front Raise
2
10 reps
RPE 9.5
4B
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3A
Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
3B
Face Pull
3
15 reps
RPE 8
4A
Front Raise
2
10 reps
RPE 9.5
4B
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3A
Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
3B
Face Pull
3
15 reps
RPE 8
4A
Front Raise
2
10 reps
RPE 9.5
4B
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
60%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3A
Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
3B
Face Pull
3
15 reps
RPE 8
4A
Front Raise
2
10 reps
RPE 9.5
4B
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3A
Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
3B
Face Pull
3
15 reps
RPE 8
4A
Front Raise
2
10 reps
RPE 9.5
4B
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3A
Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
3B
Face Pull
3
15 reps
RPE 8
4A
Front Raise
2
10 reps
RPE 9.5
4B
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3A
Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
3B
Face Pull
3
15 reps
RPE 8
4A
Front Raise
2
10 reps
RPE 9.5
4B
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
60%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3A
Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
3B
Face Pull
3
15 reps
RPE 8
4A
Front Raise
2
10 reps
RPE 9.5
4B
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3A
Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
3B
Face Pull
3
15 reps
RPE 8
4A
Front Raise
2
10 reps
RPE 9.5
4B
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3A
Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
3B
Face Pull
3
15 reps
RPE 8
4A
Front Raise
2
10 reps
RPE 9.5
4B
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6.5
3A
Tricep Pushdown (Cable)
2
10 reps
RPE 9.5
3B
Face Pull
3
15 reps
RPE 8
4A
Front Raise
2
10 reps
RPE 9.5
4B
Lateral Raise (Cable)
4
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
70%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4A
Seated Cable Crunch
3
12-15 reps
RPE 8
4B
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4A
Seated Cable Crunch
3
12-15 reps
RPE 8
4B
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4A
Seated Cable Crunch
3
12-15 reps
RPE 8
4B
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4A
Seated Cable Crunch
3
12-15 reps
RPE 8
4B
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
70%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4A
Seated Cable Crunch
3
12-15 reps
RPE 8
4B
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4A
Seated Cable Crunch
3
12-15 reps
RPE 8
4B
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4A
Seated Cable Crunch
3
12-15 reps
RPE 8
4B
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4A
Seated Cable Crunch
3
12-15 reps
RPE 8
4B
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
70%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4A
Seated Cable Crunch
3
12-15 reps
RPE 8
4B
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4A
Seated Cable Crunch
3
12-15 reps
RPE 8
4B
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4A
Seated Cable Crunch
3
12-15 reps
RPE 8
4B
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
85%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4A
Seated Cable Crunch
3
12-15 reps
RPE 8
4B
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
65%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8.5
4
Seated Row (Cable)
4
12 reps
RPE 8.5
5
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8.5
4
Seated Row (Cable)
4
12 reps
RPE 8.5
5
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8.5
4
Seated Row (Cable)
4
12 reps
RPE 8.5
5
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8.5
4
Seated Row (Cable)
4
12 reps
RPE 8.5
5
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
65%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8.5
4
Seated Row (Cable)
4
12 reps
RPE 8.5
5
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8.5
4
Seated Row (Cable)
4
12 reps
RPE 8.5
5
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8.5
4
Seated Row (Cable)
4
12 reps
RPE 8.5
5
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8.5
4
Seated Row (Cable)
4
12 reps
RPE 8.5
5
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
65%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8.5
4
Seated Row (Cable)
4
12 reps
RPE 8.5
5
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8.5
4
Seated Row (Cable)
4
12 reps
RPE 8.5
5
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8.5
4
Seated Row (Cable)
4
12 reps
RPE 8.5
5
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
3
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8.5
4
Seated Row (Cable)
4
12 reps
RPE 8.5
5
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Front Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
3
12-15 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 7.5
5B
Hanging Leg Raise
1
50 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Front Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
3
12-15 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 7.5
5B
Hanging Leg Raise
1
50 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
3
12-15 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 7.5
5B
Hanging Leg Raise
1
50 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
85%
2
Front Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
3
12-15 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 7.5
5B
Hanging Leg Raise
1
50 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Front Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
3
12-15 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 7.5
5B
Hanging Leg Raise
1
50 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Front Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
3
12-15 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 7.5
5B
Hanging Leg Raise
1
50 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
3
12-15 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 7.5
5B
Hanging Leg Raise
1
50 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
85%
2
Front Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
3
12-15 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 7.5
5B
Hanging Leg Raise
1
50 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Front Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
3
12-15 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 7.5
5B
Hanging Leg Raise
1
50 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Front Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
3
12-15 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 7.5
5B
Hanging Leg Raise
1
50 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Front Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
3
12-15 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 7.5
5B
Hanging Leg Raise
1
50 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
85%
2
Front Squat (Barbell)
3
8 reps
RPE 6.5
3
Leg Curl
3
12-15 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8
5A
Standing Calf Raise
3
8-12 reps
RPE 7.5
5B
Hanging Leg Raise
1
50 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
4 Sets
12 Reps
60%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6.5
3A
Tricep Pushdown (Cable)
2 Sets
10 Reps
@9.5
3B
Face Pull
3 Sets
15 Reps
@8
4A
Front Raise
2 Sets
10 Reps
@9.5
4B
Lateral Raise (Cable)
4 Sets
12-15 Reps
@9.5
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@6.5
4A
Seated Cable Crunch
3 Sets
12-15 Reps
@8
4B
Pull-Up (Bodyweight)
1 Set
50 Reps
@10
5
Incline Hammer Curl (Dumbbell)
2 Sets
12-15 Reps
@8
Day 3
1
Bench Press (Barbell)
4 Sets
10 Reps
65%
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
3
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@8.5
4
Seated Row (Cable)
4 Sets
12 Reps
@8.5
5
Chest Fly (Cable)
2 Sets
12-15 Reps
@9.5
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
70%
2
Front Squat (Barbell)
3 Sets
8 Reps
@6.5
3
Leg Curl
3 Sets
12-15 Reps
@8
4
Leg Extension
2 Sets
12-15 Reps
@8
5A
Standing Calf Raise
3 Sets
8-12 Reps
@7.5
5B
Hanging Leg Raise
1 Set
50 Reps
@6.5