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BoostcampPNG

Simple Powerbuilding

by The Truth

Program Description

All about max strength, technique, and hypertrophy in a program. All-Rounder

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 23, 2026 02:26
  • Last Edited
    Feb 23, 2026 04:31
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Hamstrings
10.9%
Upper Back
10.1%
Glutes
9.7%
Lats
8.7%
Chest
8%
Front Delts
8%
Abs
7.5%
Triceps
7.4%
Biceps
6.3%
Lower Back
3.4%
Middle Delts
2.4%
Forearms
2.2%
Rear Delts
1.6%
Adductors
1.4%
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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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Chest Fly (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Below-The-Knee Rack Pull
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Below-The-Knee Rack Pull
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
3 reps
70%
2
Tempo Bench Press
3
3 reps
70%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Below-The-Knee Rack Pull
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Below-The-Knee Rack Pull
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Below-The-Knee Rack Pull
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
3 reps
70%
2
Tempo Bench Press
3
3 reps
70%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Below-The-Knee Rack Pull
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Below-The-Knee Rack Pull
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Below-The-Knee Rack Pull
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
3 reps
70%
2
Tempo Bench Press
3
3 reps
70%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Below-The-Knee Rack Pull
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Below-The-Knee Rack Pull
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
3 reps
70%
2
Tempo Bench Press
3
3 reps
70%
3
Suitcase Carry
3
0.2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Squat (Pin)
3
5 reps
100%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Squat (Pin)
3
5 reps
100%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
70%
2
Tempo Deadlift
3
3 reps
70%
3
Plank
3
0.2 mins
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Squat (Pin)
3
5 reps
100%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Squat (Pin)
3
5 reps
100%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Squat (Pin)
3
5 reps
100%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
70%
2
Tempo Deadlift
3
3 reps
70%
3
Plank
3
0.2 mins
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Squat (Pin)
3
5 reps
100%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Squat (Pin)
3
5 reps
100%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Squat (Pin)
3
5 reps
100%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
70%
2
Tempo Deadlift
3
3 reps
70%
3
Plank
3
0.2 mins
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Squat (Pin)
3
5 reps
100%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Squat (Pin)
3
5 reps
100%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
70%
2
Tempo Deadlift
3
3 reps
70%
3
Plank
3
0.2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Lying Leg Curl
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Pin Press Bench (Barbell)
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Pin Press Bench (Barbell)
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
70%
2
Tempo Squat (Barbell)
3
3 reps
70%
3
Pallof Press
3
8 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
5 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Pin Press Bench (Barbell)
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Pin Press Bench (Barbell)
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Pin Press Bench (Barbell)
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
70%
2
Tempo Squat (Barbell)
3
3 reps
70%
3
Pallof Press
3
8 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
5 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Pin Press Bench (Barbell)
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Pin Press Bench (Barbell)
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Pin Press Bench (Barbell)
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
70%
2
Tempo Squat (Barbell)
3
3 reps
70%
3
Pallof Press
3
8 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
5 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Pin Press Bench (Barbell)
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Pin Press Bench (Barbell)
3
5 reps
100%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
3
3 reps
70%
2
Tempo Squat (Barbell)
3
3 reps
70%
3
Pallof Press
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Week 1
1 / 16 Weeks
Day 2
1
Incline Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Deadlift (Paused)
3 Sets
3 Reps
60%
3
Lat Pulldown (Neutral Grip)
4 Sets
5 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@9
5
Lying Leg Curl
3 Sets
12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 1
1
Barbell Back Squat
3 Sets
3 Reps
85%
2
Bench Press (Paused)
3 Sets
3 Reps
60%
3
Seated Wide-Grip Row (Cable)
4 Sets
5 Reps
@9
4
Lying Leg Curl
3 Sets
12 Reps
@9
5
Leg Extension
3 Sets
12 Reps
@9
6
Chest Fly (Cable)
3 Sets
12 Reps
@9
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
85%
2
Squat (Paused)
3 Sets
3 Reps
60%
3
Seated Wide-Grip Row (Cable)
4 Sets
5 Reps
@9
4
Chest Fly (Cable)
3 Sets
12 Reps
@9
5
Leg Extension
3 Sets
12 Reps
@9
6
Lying Leg Curl
3 Sets
12 Reps
@9
Day 4
1
Suitcase Carry
4 Sets
0.2 mins
@9
2
Lat Pulldown (Neutral Grip)
4 Sets
5 Reps
@9
3
Lateral Raise (Cable)
3 Sets
12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9