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Push pull 4x / week -basement bodbodybuilding

by Kevin.homegymgains

Program Description

Build muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2025 12:45
  • Last Edited
    Aug 10, 2025 12:46
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5-10
2
Wide Grip Pull Up (weighted)
3
6-8 reps
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Close Grip Prescher Curl Ez Bar (ritfit)
3
5-7 reps
RPE 9-10
5
Inverse Zottman Curl
2
12-15 reps
RPE 9
6
Side Lying Rear Delt Fly
2
12-15 reps
RPE 8.5
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5-10
2
Wide Grip Pull Up (weighted)
3
6-8 reps
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Close Grip Prescher Curl Ez Bar (ritfit)
3
5-7 reps
RPE 9-10
5
Inverse Zottman Curl
2
12-15 reps
RPE 9
6
Side Lying Rear Delt Fly
2
12-15 reps
RPE 8.5
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5-10
2
Wide Grip Pull Up (weighted)
3
6-8 reps
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Close Grip Prescher Curl Ez Bar (ritfit)
3
5-7 reps
RPE 9-10
5
Inverse Zottman Curl
2
12-15 reps
RPE 9
6
Side Lying Rear Delt Fly
2
12-15 reps
RPE 8.5
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5-10
2
Wide Grip Pull Up (weighted)
3
6-8 reps
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Close Grip Prescher Curl Ez Bar (ritfit)
3
5-7 reps
RPE 9-10
5
Inverse Zottman Curl
2
12-15 reps
RPE 9
6
Side Lying Rear Delt Fly
2
12-15 reps
RPE 8.5
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5-10
2
Wide Grip Pull Up (weighted)
3
6-8 reps
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Close Grip Prescher Curl Ez Bar (ritfit)
3
5-7 reps
RPE 9-10
5
Inverse Zottman Curl
2
12-15 reps
RPE 9
6
Side Lying Rear Delt Fly
2
12-15 reps
RPE 8.5
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5-10
2
Wide Grip Pull Up (weighted)
3
6-8 reps
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Close Grip Prescher Curl Ez Bar (ritfit)
3
5-7 reps
RPE 9-10
5
Inverse Zottman Curl
2
12-15 reps
RPE 9
6
Side Lying Rear Delt Fly
2
12-15 reps
RPE 8.5
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5-10
2
Wide Grip Pull Up (weighted)
3
6-8 reps
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Close Grip Prescher Curl Ez Bar (ritfit)
3
5-7 reps
RPE 9-10
5
Inverse Zottman Curl
2
12-15 reps
RPE 9
6
Side Lying Rear Delt Fly
2
12-15 reps
RPE 8.5
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5-10
2
Wide Grip Pull Up (weighted)
3
6-8 reps
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Close Grip Prescher Curl Ez Bar (ritfit)
3
5-7 reps
RPE 9-10
5
Inverse Zottman Curl
2
12-15 reps
RPE 9
6
Side Lying Rear Delt Fly
2
12-15 reps
RPE 8.5
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5-10
2
Wide Grip Pull Up (weighted)
3
6-8 reps
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Close Grip Prescher Curl Ez Bar (ritfit)
3
5-7 reps
RPE 9-10
5
Inverse Zottman Curl
2
12-15 reps
RPE 9
6
Side Lying Rear Delt Fly
2
12-15 reps
RPE 8.5
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 8.5-10
2
Wide Grip Pull Up (weighted)
3
6-8 reps
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Close Grip Prescher Curl Ez Bar (ritfit)
3
5-7 reps
RPE 9-10
5
Inverse Zottman Curl
2
12-15 reps
RPE 9
6
Side Lying Rear Delt Fly
2
12-15 reps
RPE 8.5
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press
4
5-7 reps
RPE 8.5-10
2
High Incline DB Press (60deg)
3
7-9 reps
RPE 8.5-10
3
Lying Side Lateral Raise
2
8-12 reps
RPE 9-10
4
OH Ez Bar Extension (back Supported)
4
8-10 reps
RPE 8.5-10
5
Ritfit Leg Extension
3
10-12 reps
RPE 9-10
6
Incline Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press
4
5-7 reps
RPE 8.5-10
2
High Incline DB Press (60deg)
3
7-9 reps
RPE 8.5-10
3
Lying Side Lateral Raise
2
8-12 reps
RPE 9-10
4
OH Ez Bar Extension (back Supported)
4
8-10 reps
RPE 8.5-10
5
Ritfit Leg Extension
3
10-12 reps
RPE 9-10
6
Incline Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press
4
5-7 reps
RPE 8.5-10
2
High Incline DB Press (60deg)
3
7-9 reps
RPE 8.5-10
3
Lying Side Lateral Raise
2
8-12 reps
RPE 9-10
4
OH Ez Bar Extension (back Supported)
4
8-10 reps
RPE 8.5-10
5
Ritfit Leg Extension
3
10-12 reps
RPE 9-10
6
Incline Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press
4
5-7 reps
RPE 8.5-10
2
High Incline DB Press (60deg)
3
7-9 reps
RPE 8.5-10
3
Lying Side Lateral Raise
2
8-12 reps
RPE 9-10
4
OH Ez Bar Extension (back Supported)
4
8-10 reps
RPE 8.5-10
5
Ritfit Leg Extension
3
10-12 reps
RPE 9-10
6
Incline Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press
4
5-7 reps
RPE 8.5-10
2
High Incline DB Press (60deg)
3
7-9 reps
RPE 8.5-10
3
Lying Side Lateral Raise
2
8-12 reps
RPE 9-10
4
OH Ez Bar Extension (back Supported)
4
8-10 reps
RPE 8.5-10
5
Ritfit Leg Extension
3
10-12 reps
RPE 9-10
6
Incline Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press
4
5-7 reps
RPE 8.5-10
2
High Incline DB Press (60deg)
3
7-9 reps
RPE 8.5-10
3
Lying Side Lateral Raise
2
8-12 reps
RPE 9-10
4
OH Ez Bar Extension (back Supported)
4
8-10 reps
RPE 8.5-10
5
Ritfit Leg Extension
3
10-12 reps
RPE 9-10
6
Incline Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press
4
5-7 reps
RPE 8.5-10
2
High Incline DB Press (60deg)
3
7-9 reps
RPE 8.5-10
3
Lying Side Lateral Raise
2
8-12 reps
RPE 9-10
4
OH Ez Bar Extension (back Supported)
4
8-10 reps
RPE 8.5-10
5
Ritfit Leg Extension
3
10-12 reps
RPE 9-10
6
Incline Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press
4
5-7 reps
RPE 8.5-10
2
High Incline DB Press (60deg)
3
7-9 reps
RPE 8.5-10
3
Lying Side Lateral Raise
2
8-12 reps
RPE 9-10
4
OH Ez Bar Extension (back Supported)
4
8-10 reps
RPE 8.5-10
5
Ritfit Leg Extension
3
10-12 reps
RPE 9-10
6
Incline Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press
4
5-7 reps
RPE 8.5-10
2
High Incline DB Press (60deg)
3
7-9 reps
RPE 8.5-10
3
Lying Side Lateral Raise
2
8-12 reps
RPE 9-10
4
OH Ez Bar Extension (back Supported)
4
8-10 reps
RPE 8.5-10
5
Ritfit Leg Extension
3
10-12 reps
RPE 9-10
6
Incline Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench Press
4
5-7 reps
RPE 8.5-10
2
High Incline DB Press (60deg)
3
7-9 reps
RPE 8.5-10
3
Lying Side Lateral Raise
2
8-12 reps
RPE 9-10
4
OH Ez Bar Extension (back Supported)
4
8-10 reps
RPE 8.5-10
5
Ritfit Leg Extension
3
10-12 reps
RPE 9-10
6
Incline Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
RPE 9-10
2
Deficit Pendlay Row
3
8-10 reps
RPE 9-10
3
Concentration Curl
3
10-12 reps
RPE 9-10
4
Powell Raise
2
12-15 reps
RPE 8.5-10
5
SA Hammer Preacher Curl (db)
2
8-10 reps
RPE 9-10
6
Lying Leg Curl Ritfit
3
8-10 reps
RPE 8.5-10
7
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
RPE 9-10
2
Deficit Pendlay Row
3
8-10 reps
RPE 9-10
3
Concentration Curl
3
10-12 reps
RPE 9-10
4
Powell Raise
2
12-15 reps
RPE 8.5-10
5
SA Hammer Preacher Curl (db)
2
8-10 reps
RPE 9-10
6
Lying Leg Curl Ritfit
3
8-10 reps
RPE 8.5-10
7
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
RPE 9-10
2
Deficit Pendlay Row
3
8-10 reps
RPE 9-10
3
Concentration Curl
3
10-12 reps
RPE 9-10
4
Powell Raise
2
12-15 reps
RPE 8.5-10
5
SA Hammer Preacher Curl (db)
2
8-10 reps
RPE 9-10
6
Lying Leg Curl Ritfit
3
8-10 reps
RPE 8.5-10
7
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
RPE 9-10
2
Deficit Pendlay Row
3
8-10 reps
RPE 9-10
3
Concentration Curl
3
10-12 reps
RPE 9-10
4
Powell Raise
2
12-15 reps
RPE 8.5-10
5
SA Hammer Preacher Curl (db)
2
8-10 reps
RPE 9-10
6
Lying Leg Curl Ritfit
3
8-10 reps
RPE 8.5-10
7
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
RPE 9-10
2
Deficit Pendlay Row
3
8-10 reps
RPE 9-10
3
Concentration Curl
3
10-12 reps
RPE 9-10
4
Powell Raise
2
12-15 reps
RPE 8.5-10
5
SA Hammer Preacher Curl (db)
2
8-10 reps
RPE 9-10
6
Lying Leg Curl Ritfit
3
8-10 reps
RPE 8.5-10
7
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
RPE 9-10
2
Deficit Pendlay Row
3
8-10 reps
RPE 9-10
3
Concentration Curl
3
10-12 reps
RPE 9-10
4
Powell Raise
2
12-15 reps
RPE 8.5-10
5
SA Hammer Preacher Curl (db)
2
8-10 reps
RPE 9-10
6
Lying Leg Curl Ritfit
3
8-10 reps
RPE 8.5-10
7
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
RPE 9-10
2
Deficit Pendlay Row
3
8-10 reps
RPE 9-10
3
Concentration Curl
3
10-12 reps
RPE 9-10
4
Powell Raise
2
12-15 reps
RPE 8.5-10
5
SA Hammer Preacher Curl (db)
2
8-10 reps
RPE 9-10
6
Lying Leg Curl Ritfit
3
8-10 reps
RPE 8.5-10
7
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
RPE 9-10
2
Deficit Pendlay Row
3
8-10 reps
RPE 9-10
3
Concentration Curl
3
10-12 reps
RPE 9-10
4
Powell Raise
2
12-15 reps
RPE 8.5-10
5
SA Hammer Preacher Curl (db)
2
8-10 reps
RPE 9-10
6
Lying Leg Curl Ritfit
3
8-10 reps
RPE 8.5-10
7
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
RPE 9-10
2
Deficit Pendlay Row
3
8-10 reps
RPE 9-10
3
Concentration Curl
3
10-12 reps
RPE 9-10
4
Powell Raise
2
12-15 reps
RPE 8.5-10
5
SA Hammer Preacher Curl (db)
2
8-10 reps
RPE 9-10
6
Lying Leg Curl Ritfit
3
8-10 reps
RPE 8.5-10
7
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-8 reps
RPE 9-10
2
Deficit Pendlay Row
3
8-10 reps
RPE 9-10
3
Concentration Curl
3
10-12 reps
RPE 9-10
4
Powell Raise
2
12-15 reps
RPE 8.5-10
5
SA Hammer Preacher Curl (db)
2
8-10 reps
RPE 9-10
6
Lying Leg Curl Ritfit
3
8-10 reps
RPE 8.5-10
7
Decline Sit Up (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
30 Deg Bench Press
4
7-9 reps
RPE 8.5-10
2
High Incline Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9-10
4
Concentration Curl
2
8-10 reps
RPE 10
5
High Bar Squat (Barbell)
3
4-6 reps
RPE 8.5-9.5
6
JM Press
2
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
30 Deg Bench Press
4
7-9 reps
RPE 8.5-10
2
High Incline Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9-10
4
Concentration Curl
2
8-10 reps
RPE 10
5
High Bar Squat (Barbell)
3
4-6 reps
RPE 8.5-9.5
6
JM Press
2
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
30 Deg Bench Press
4
7-9 reps
RPE 8.5-10
2
High Incline Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9-10
4
Concentration Curl
2
8-10 reps
RPE 10
5
High Bar Squat (Barbell)
3
4-6 reps
RPE 8.5-9.5
6
JM Press
2
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
30 Deg Bench Press
4
7-9 reps
RPE 8.5-10
2
High Incline Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9-10
4
Concentration Curl
2
8-10 reps
RPE 10
5
High Bar Squat (Barbell)
3
4-6 reps
RPE 8.5-9.5
6
JM Press
2
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
30 Deg Bench Press
4
7-9 reps
RPE 8.5-10
2
High Incline Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9-10
4
Concentration Curl
2
8-10 reps
RPE 10
5
High Bar Squat (Barbell)
3
4-6 reps
RPE 8.5-9.5
6
JM Press
2
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
30 Deg Bench Press
4
7-9 reps
RPE 8.5-10
2
High Incline Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9-10
4
Concentration Curl
2
8-10 reps
RPE 10
5
High Bar Squat (Barbell)
3
4-6 reps
RPE 8.5-9.5
6
JM Press
2
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
30 Deg Bench Press
4
7-9 reps
RPE 8.5-10
2
High Incline Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9-10
4
Concentration Curl
2
8-10 reps
RPE 10
5
High Bar Squat (Barbell)
3
4-6 reps
RPE 8.5-9.5
6
JM Press
2
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
30 Deg Bench Press
4
7-9 reps
RPE 8.5-10
2
High Incline Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9-10
4
Concentration Curl
2
8-10 reps
RPE 10
5
High Bar Squat (Barbell)
3
4-6 reps
RPE 8.5-9.5
6
JM Press
2
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
30 Deg Bench Press
4
7-9 reps
RPE 8.5-10
2
High Incline Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9-10
4
Concentration Curl
2
8-10 reps
RPE 10
5
High Bar Squat (Barbell)
3
4-6 reps
RPE 8.5-9.5
6
JM Press
2
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
30 Deg Bench Press
4
7-9 reps
RPE 8.5-10
2
High Incline Shoulder Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 9-10
4
Concentration Curl
2
8-10 reps
RPE 10
5
High Bar Squat (Barbell)
3
4-6 reps
RPE 8.5-9.5
6
JM Press
2
1
7-9 reps
7-9 reps
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Stiff Leg Deadlift
3 Sets
4-6 Reps
@8.5-10
2
Wide Grip Pull Up (weighted)
3 Sets
6-8 Reps
@9-10
3
Chest Supported Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Close Grip Prescher Curl Ez Bar (ritfit)
3 Sets
5-7 Reps
@9-10
5
Inverse Zottman Curl
2 Sets
12-15 Reps
@9
6
Side Lying Rear Delt Fly
2 Sets
12-15 Reps
@8.5
7
Decline Sit Up (Weighted)
2 Sets
10-12 Reps
@9
Day 2
1
Feet Up Bench Press
4 Sets
5-7 Reps
@8.5-10
2
High Incline DB Press (60deg)
3 Sets
7-9 Reps
@8.5-10
3
Lying Side Lateral Raise
2 Sets
8-12 Reps
@9-10
4
OH Ez Bar Extension (back Supported)
4 Sets
8-10 Reps
@8.5-10
5
Ritfit Leg Extension
3 Sets
10-12 Reps
@9-10
6
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 3
1
Chin-Up (Weighted)
3 Sets
6-8 Reps
@9-10
2
Deficit Pendlay Row
3 Sets
8-10 Reps
@9-10
3
Concentration Curl
3 Sets
10-12 Reps
@9-10
4
Powell Raise
2 Sets
12-15 Reps
@8.5-10
5
SA Hammer Preacher Curl (db)
2 Sets
8-10 Reps
@9-10
6
Lying Leg Curl Ritfit
3 Sets
8-10 Reps
@8.5-10
7
Decline Sit Up (Weighted)
2 Sets
10-15 Reps
@10
Day 4
1
30 Deg Bench Press
4 Sets
7-9 Reps
@8.5-10
2
High Incline Shoulder Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@9-10
4
Concentration Curl
2 Sets
8-10 Reps
@10
5
High Bar Squat (Barbell)
3 Sets
4-6 Reps
@8.5-9.5
6
JM Press
2 Sets
1 Set
7-9 Reps
7-9 Reps
@9
@10