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NSUNS + BLS

by issac davis
3 athletes joined

Program Description

**NSUNS + BLS** is an 8-week strength training program designed for serious lifters looking to maximize their gains. With 32 training days packed into this program, you'll experience a mix of compound and isolation exercises that target all major muscle groups, including the bench press, deadlift, and squat. Each workout is carefully structured to progressively increase intensity, ensuring you build strength and muscle effectively. Get ready to push your limits and achieve your fitness goals with this comprehensive program!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 21, 2025 05:04
  • Last Edited
    Sep 25, 2025 01:20

Summary

Embark on an 8-week journey with the NSUNS + BLS program, designed for lifters seeking to build strength and muscle through a focused 4-day split. This program combines heavy compound lifts like the bench press and squats with accessory movements to enhance muscle growth and overall performance. Each workout is meticulously structured to progressively challenge you, ensuring you stay engaged and motivated. Get ready to push your limits and transform your physique with this comprehensive training plan!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Quadriceps
11.6%
Biceps
11.2%
Chest
8.8%
Front Delts
8.7%
Glutes
7.8%
Hamstrings
7.2%
Middle Delts
6.9%
Upper Back
5.3%
Lats
4.1%
Abs
3%
Forearms
2.8%
Lower Back
2.5%
Rear Delts
2%
Adductors
1.9%
Calves
1.6%
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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
7 reps
60%
70%
75%
85%
70%
60%
3
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
60%
4
Chest Fly (Dumbbell)
3
6-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
1
8-12 reps
-
RPE 9
RPE 9
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
7 reps
60%
70%
75%
85%
70%
60%
3
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
60%
4
Chest Fly (Dumbbell)
3
6-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
1
8-12 reps
-
RPE 9
RPE 9
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
7 reps
60%
70%
75%
85%
70%
60%
3
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
60%
4
Chest Fly (Dumbbell)
3
6-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
1
8-12 reps
-
RPE 9
RPE 9
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
7 reps
60%
70%
75%
85%
70%
60%
3
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
60%
4
Chest Fly (Dumbbell)
3
6-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
1
8-12 reps
-
RPE 9
RPE 9
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
7 reps
60%
70%
75%
85%
70%
60%
3
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
60%
4
Chest Fly (Dumbbell)
3
6-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
1
8-12 reps
-
RPE 9
RPE 9
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
7 reps
60%
70%
75%
85%
70%
60%
3
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
60%
4
Chest Fly (Dumbbell)
3
6-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
1
8-12 reps
-
RPE 9
RPE 9
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
7 reps
60%
70%
75%
85%
70%
60%
3
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
60%
4
Chest Fly (Dumbbell)
3
6-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
1
8-12 reps
-
RPE 9
RPE 9
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
7 reps
60%
70%
75%
85%
70%
60%
3
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
60%
4
Chest Fly (Dumbbell)
3
6-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
1
8-12 reps
-
RPE 9
RPE 9
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
8 reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3
8-12 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
8 reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3
8-12 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
8 reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3
8-12 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
8 reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3
8-12 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
8 reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3
8-12 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
8 reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3
8-12 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
8 reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3
8-12 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
8 reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3
8-12 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Machine)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Machine)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Machine)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Machine)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Machine)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Machine)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Machine)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 9
RPE 9
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Machine)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
-
6
Bicep Curl (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
12-15 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
12-15 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
12-15 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
12-15 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
12-15 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
12-15 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
12-15 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
12-15 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
12-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 9
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
2 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
3 Reps
7 Reps
60%
70%
75%
85%
70%
60%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
60%
4
Chest Fly (Dumbbell)
3 Sets
6-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
1 Set
8-12 Reps
-
@9
@9
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
8 Reps
75%
85%
95%
90%
80%
70%
65%
2
Hack Squat
3 Sets
8-12 Reps
@8.5
3
Leg Curl
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
90%
90%
80%
75%
70%
65%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
7 Reps
5 Reps
3 Reps
@9
@9
@9
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Seated Row (Machine)
3 Sets
12-15 Reps
@9
5
Concentration Curl
3 Sets
12-15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
Day 4
1
Concentration Curl
3 Sets
12-15 Reps
-
2
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
4
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
7
Skull Crusher (Dumbbell)
3 Sets
12-15 Reps
@9
8
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@9