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8ighty 8ight

by Vic
15 athletes joined

Program Description

8 week power-building program

Program Overview

  • Level
    Intermediate, Advanced, Beginner
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 22, 2024 10:28
  • Last Edited
    Nov 11, 2025 03:04

Summary

**8ighty 8ight** is an intense 8-week program designed for those ready to elevate their strength and conditioning. With 6 days of training each week, you'll engage in a variety of compound and isolation exercises, including barbell squats, deadlifts, and dumbbell bench presses, targeting all major muscle groups. This program emphasizes progressive overload and incorporates both RPE and percentage-based intensity to ensure you push your limits safely and effectively. Get ready to build muscle, increase strength, and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.9%
Hamstrings
12.4%
Quadriceps
10.9%
Triceps
8.6%
Upper Back
8.1%
Lats
7.8%
Front Delts
7.8%
Chest
7.5%
Abs
7.1%
Biceps
4.6%
Lower Back
3.6%
Adductors
2.5%
Middle Delts
2.2%
Rear Delts
2%
Abductors
1.4%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
70%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Single Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
72.5%
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Single Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Single-Leg Leg Curl
4
12 reps
RPE 7
5
Single Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
77.5%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
3
12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Single Leg Extension
4
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
80%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7
4
Single-Leg Leg Curl
4
12 reps
RPE 7
5
Single Leg Extension
4
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
82.5%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Single Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 7
6
Leg Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
70%
2
Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
72.5%
2
Bench Press (Dumbbell)
4
10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
75%
2
Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
77.5%
2
Bench Press (Dumbbell)
4
8 reps
RPE 7.5
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
80%
2
Bench Press (Dumbbell)
4
7 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
4
Pull-Up (Assisted)
3
8 reps
RPE 7
5
Dip (Assisted)
3
9 reps
RPE 7
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
82.5%
2
Bench Press (Dumbbell)
4
7 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
4
Pull-Up (Assisted)
3
8 reps
RPE 7
5
Dip (Assisted)
3
9 reps
RPE 7
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Bench Press (Dumbbell)
3
6 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
8 reps
RPE 8
5
Dip (Assisted)
3
7 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Bench Press (Dumbbell)
3
6 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
8 reps
RPE 8
5
Dip (Assisted)
3
7 reps
RPE 7
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Smith Machine)
3
12 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
RPE 7
2
Romanian Deadlift (Smith Machine)
3
12 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
RPE 7.5
2
Romanian Deadlift (Smith Machine)
3
12 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
10 reps
RPE 7.5
2
Romanian Deadlift (Smith Machine)
3
12 reps
RPE 7
3
Single Leg Press
4
10 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8 reps
RPE 8
2
Romanian Deadlift (Smith Machine)
3
12 reps
RPE 7.5
3
Leg Press (45 Degrees)
4
10 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
8 reps
RPE 8
2
Romanian Deadlift (Smith Machine)
3
12 reps
RPE 7.5
3
Leg Press (45 Degrees)
4
10 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Leg Press (45 Degrees)
3
8 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
70%
2
Overhead Press (Machine)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8 reps
72.5%
2
Overhead Press (Machine)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
7 reps
75%
2
Overhead Press (Machine)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
77.5%
2
Overhead Press (Machine)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
80%
2
Seated Overhead Press (Dumbbell)
3
9 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Pull-Up (Assisted)
3
9 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
82.5%
2
Seated Overhead Press (Dumbbell)
3
9 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 7
4
Pull-Up (Assisted)
3
9 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4 reps
85%
2
Seated Overhead Press (Dumbbell)
3
7 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
6 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
4 reps
85%
2
Seated Overhead Press (Dumbbell)
3
7 reps
RPE 8.5
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Assisted)
3
6 reps
RPE 7.5
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10 reps
RPE 7
2
Incline Chest Press (Machine)
3
10 reps
RPE 7
3
Good Morning (Smith Machine)
4
12 reps
RPE 7
4
Heel Elevated Goblet Squat
4
10 reps
RPE 7
5
Cable Rear Delt Fly
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10 reps
RPE 7
2
Incline Chest Press (Machine)
3
10 reps
RPE 7
3
Good Morning (Smith Machine)
4
12 reps
RPE 7
4
Heel Elevated Goblet Squat
4
10 reps
RPE 7
5
Cable Rear Delt Fly
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
10 reps
RPE 7.5
2
Incline Chest Press (Machine)
3
10 reps
RPE 7.5
3
Good Morning (Smith Machine)
4
12 reps
RPE 7
4
Heel Elevated Goblet Squat
4
10 reps
RPE 7
5
Cable Rear Delt Fly
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
4
10 reps
RPE 7.5
2
Incline Chest Press (Machine)
3
10 reps
RPE 7.5
3
Good Morning (Smith Machine)
4
12 reps
RPE 7
4
Heel Elevated Goblet Squat
4
10 reps
RPE 7
5
Cable Rear Delt Fly
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 8
2
Chest Press (Machine)
4
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Heel Elevated Goblet Squat
4
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 8
2
Chest Press (Machine)
4
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Heel Elevated Goblet Squat
4
10 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
7 reps
RPE 9
2
Chest Press (Machine)
3
6 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Heel Elevated Goblet Squat
4
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
7 reps
RPE 9
2
Chest Press (Machine)
3
6 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Heel Elevated Goblet Squat
4
8 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 7
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
72.5%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 7
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
75%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Seated Row (Cable)
4
10 reps
RPE 7
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
77.5%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7.5
3
Seated Row (Cable)
4
10 reps
RPE 7
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7.5
3
Single Arm Row (Cable)
3
11 reps
RPE 7
4
Dumbbell Bench Pullover
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
82.5%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Arm Row (Cable)
3
11 reps
RPE 7
4
Dumbbell Bench Pullover
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
3
Single Arm Row (Cable)
3
9 reps
RPE 8
4
Dumbbell Bench Pullover
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
3
Single Arm Row (Cable)
3
9 reps
RPE 8
4
Dumbbell Bench Pullover
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
70%
70%
70%
70%
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@7
4
Single-Leg Leg Curl
3 Sets
12 Reps
@7
5
Single Leg Extension
3 Sets
12 Reps
@7
6
Hip Thrust (Barbell)
3 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
70%
2
Bench Press (Dumbbell)
4 Sets
10 Reps
@7
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@7
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@7
5A
Chest Fly (Machine)
3 Sets
12 Reps
@7
5B
Rear Delt Fly (Machine)
3 Sets
12 Reps
@7
Day 3
1
Tempo Squat (Barbell)
3 Sets
10 Reps
@7
2
Romanian Deadlift (Smith Machine)
3 Sets
12 Reps
@7
3
Single Leg Press
4 Sets
10 Reps
@7
4
Hip Adductor (Machine)
3 Sets
15 Reps
@7
5
Hip Abductor (Machine)
3 Sets
15 Reps
@7
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@7
Day 4
1
Trap Bar Deadlift
4 Sets
8 Reps
70%
2
Overhead Press (Machine)
3 Sets
10 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
6
Back Extension (Weighted)
3 Sets
12 Reps
@7
Day 5
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
10 Reps
@7
3
Good Morning (Smith Machine)
4 Sets
12 Reps
@7
4
Heel Elevated Goblet Squat
4 Sets
10 Reps
@7
5
Cable Rear Delt Fly
3 Sets
12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
15 Reps
@7
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Seated Row (Cable)
4 Sets
10 Reps
@7
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
15 Reps
@7