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Back To Basics

by Alexander F.
1 athletes joined

Program Description

**Back To Basics** is an 18-week powerbuilding program designed for beginners looking to build strength and muscle through fundamental barbell movements. With 54 sessions, each lasting 60 minutes, you'll focus on key exercises like squats, bench presses, deadlifts, and overhead presses, ensuring a solid foundation in strength training. This program is perfect for those with access to a garage gym and is structured to progressively challenge your body while enhancing your lifting technique. Get ready to master the basics and unlock your strength potential!

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 07, 2025 03:43
  • Last Edited
    Jul 07, 2025 06:06

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
RPE 10
2
Bench Press (Barbell)
2
1-5 reps
RPE 10
3
Deadlift (Barbell)
2
1-5 reps
RPE 10
4
Bent Over Row (Barbell)
1
1
1-5 reps
1-5 reps
RPE 10
RPE 10
5
Overhead Press (Barbell)
2
1-5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-15 reps
RPE 10
2
Bench Press (Barbell)
2
6-15 reps
RPE 10
3
Deadlift (Barbell)
2
6-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
6-15 reps
RPE 10
5
Overhead Press (Barbell)
2
6-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
16-25 reps
RPE 10
2
Bench Press (Barbell)
2
16-25 reps
RPE 10
3
Deadlift (Barbell)
2
16-25 reps
RPE 10
4
Bent Over Row (Barbell)
2
16-25 reps
RPE 10
5
Overhead Press (Barbell)
2
16-25 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1-5 Reps
@10
2
Bench Press (Barbell)
2 Sets
1-5 Reps
@10
3
Deadlift (Barbell)
2 Sets
1-5 Reps
@10
4
Bent Over Row (Barbell)
1 Set
1 Set
1-5 Reps
1-5 Reps
@10
@10
5
Overhead Press (Barbell)
2 Sets
1-5 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
6-15 Reps
@10
2
Bench Press (Barbell)
2 Sets
6-15 Reps
@10
3
Deadlift (Barbell)
2 Sets
6-15 Reps
@10
4
Bent Over Row (Barbell)
2 Sets
6-15 Reps
@10
5
Overhead Press (Barbell)
2 Sets
6-15 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
16-25 Reps
@10
2
Bench Press (Barbell)
2 Sets
16-25 Reps
@10
3
Deadlift (Barbell)
2 Sets
16-25 Reps
@10
4
Bent Over Row (Barbell)
2 Sets
16-25 Reps
@10
5
Overhead Press (Barbell)
2 Sets
16-25 Reps
@10