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The Lik

by wj
2 athletes joined

Program Description

To feel something again.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 02, 2024 11:55
  • Last Edited
    Jun 18, 2025 11:47

Summary

**The Lik** is a comprehensive 9-week program designed to push your limits and maximize strength gains. With five training days each week, you'll engage in a carefully structured routine that includes foundational lifts like deadlifts and squats, complemented by targeted accessory movements. This program is perfect for those looking to build muscle and enhance overall performance, utilizing a full gym setup to ensure you have the tools needed for success. Get ready to transform your physique and elevate your lifting game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4
8 reps
RPE 7
4
Pullover (Dumbbell)
4
5 reps
RPE 7
5
Tricep Extension (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
5 reps
RPE 7
5
Preacher Curl (Dumbbell)
4
5 reps
RPE 7
6
Side Crunch (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
1
1
2
1
5 reps
5 reps
5 reps
5 reps
55%
65%
75%
85%
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 7
4
Arnold Press
3
5 reps
RPE 7
5
Pullover (Dumbbell)
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
8 reps
RPE 7
2
Seated Row (Cable)
4
8 reps
RPE 7
3
Lat Pulldown
4
8 reps
RPE 7
4
Face Pull
4
8 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
6
Side Crunch (Cable)
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
5 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
8 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
8 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
8 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
8 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
8 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
8 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
8 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
8 reps
85%
95%
75%
2
Bench Press (Barbell)
4
8 reps
RPE 7
3
Chest Fly (Cable)
4
8 reps
RPE 7
4
Tricep Rope Push Down (Cable)
4
8 reps
RPE 7
5
Side Crunch (Cable)
3
12 reps
RPE 7
6
Leg Extension
4
8 reps
RPE 7
7
Leg Curl
4
8 reps
RPE 7
Week 1
1 / 9 Weeks
Day 4
1
Deadlift (Paused)
4 Sets
8 Reps
@7
2
Seated Row (Cable)
4 Sets
8 Reps
@7
3
Lat Pulldown
4 Sets
8 Reps
@7
4
Face Pull
4 Sets
8 Reps
@7
5
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
@7
6
Side Crunch (Cable)
4 Sets
8 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
75%
85%
3
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@7
4
Arnold Press
3 Sets
5 Reps
@7
5
Pullover (Dumbbell)
3 Sets
5 Reps
@7
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
5 Reps
85%
95%
75%
2
Bench Press (Barbell)
4 Sets
8 Reps
@7
3
Chest Fly (Cable)
4 Sets
8 Reps
@7
4
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@7
5
Side Crunch (Cable)
3 Sets
12 Reps
@7
6
Leg Extension
4 Sets
8 Reps
@7
7
Leg Curl
4 Sets
8 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
75%
85%
3
Chest Fly (Machine)
4 Sets
8 Reps
@7
4
Pullover (Dumbbell)
4 Sets
5 Reps
@7
5
Tricep Extension (Cable)
4 Sets
8 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
55%
65%
75%
85%
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@7
3
Lat Pulldown
4 Sets
8 Reps
@7
4
Rear Delt Fly (Dumbbell)
4 Sets
5 Reps
@7
5
Preacher Curl (Dumbbell)
4 Sets
5 Reps
@7
6
Side Crunch (Cable)
3 Sets
12 Reps
@7