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Powerbuilding V1

by Harry G.
5.0
(1 rating)

Program Description

To build strength and size as an intermediate

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 14, 2025 07:59
  • Last Edited
    Jun 18, 2025 08:14

Summary

Unlock your strength potential with the Powerbuilding V1 program, a comprehensive 9-week journey designed for dedicated lifters. This six-day-a-week regimen expertly blends powerlifting and bodybuilding techniques, focusing on compound lifts and hypertrophy work to build muscle and enhance strength. You'll tackle exercises like the bench press, squats, and pull-ups, all tailored to challenge your limits. With a mix of high-intensity interval training and targeted muscle work, this program will elevate your fitness game and sculpt your physique. Get ready to push your boundaries and achieve remarkable results!
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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
Bench Press (Barbell)
1
3 reps
85%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
85%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
87%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
87%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
87%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
90%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
90%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
90%
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Elevated Close Stance High Bar Squats
3
8 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9-10
5A
Lateral Raise (Dumbbell)
3
AMRAP
-
5B
Sissy Squat
3
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Run
1
1 reps
-
2
Push Up
1
20 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Jump Switch Lunge
1
10 reps
-
5
Pull-Up (Neutral Grip, Weighted)
1
8 reps
-
6
Abs Crunch (Bodyweight)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
4 reps
85%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
5 reps
85%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6 reps
85%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
4 reps
87%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
5 reps
87%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6 reps
87%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
4 reps
90%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
5 reps
90%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
6 reps
90%
2
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8-9
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
-
5B
Explosive Press Ups
3
AMRAP
-
6
Neck Curl
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
85%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
85%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
85%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
87%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
87%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
87%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
90%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
90%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
90%
2
Squat (Barbell)
2
6-8 reps
RPE 8
3
Paused Incline Press
3
8 reps
RPE 9
4
Shrug (Barbell)
3
10-12 reps
RPE 8
5A
Leaning In Lateral Raise
3
AMRAP
-
5B
Nordic Curl
3
AMRAP
-
6
Weighted Sit Ups
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 9
2
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
3A
Skull Crusher (Barbell)
3
AMRAP
-
3B
Incline Hammer Curl
3
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2
AMRAP
-
4B
Preacher Curl (Dumbbell)
2
AMRAP
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
3
Elevated Close Stance High Bar Squats
3 Sets
8 Reps
@9
4
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@9-10
5A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
-
5B
Sissy Squat
3 Sets
AMRAP
-
6
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
-
Day 2
1
1km Run
1 Set
1 Reps
-
2
Push Up
1 Set
20 Reps
-
3
Lying Leg Raise
1 Set
15 Reps
-
4
Jump Switch Lunge
1 Set
10 Reps
-
5
Pull-Up (Neutral Grip, Weighted)
1 Set
8 Reps
-
6
Abs Crunch (Bodyweight)
1 Set
20 Reps
-
Day 3
1
Pull-Up (Neutral Grip, Weighted)
1 Set
4 Reps
85%
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-8 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@8-9
5A
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
-
5B
Explosive Press Ups
3 Sets
AMRAP
-
6
Neck Curl
2 Sets
15 Reps
@6
Day 4
1
Cardio (LISS)
1 Set
45-60 mins
-
Day 5
1
Squat (Barbell)
1 Set
3 Reps
85%
2
Squat (Barbell)
2 Sets
6-8 Reps
@8
3
Paused Incline Press
3 Sets
8 Reps
@9
4
Shrug (Barbell)
3 Sets
10-12 Reps
@8
5A
Leaning In Lateral Raise
3 Sets
AMRAP
-
5B
Nordic Curl
3 Sets
AMRAP
-
6
Weighted Sit Ups
2 Sets
AMRAP
-
Day 6
1
Bench Press (Close Grip)
3 Sets
6-8 Reps
@9
2
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@9
3A
Skull Crusher (Barbell)
3 Sets
AMRAP
-
3B
Incline Hammer Curl
3 Sets
AMRAP
-
4A
Single Arm Overhead Tricep Extension
2 Sets
AMRAP
-
4B
Preacher Curl (Dumbbell)
2 Sets
AMRAP
-