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strenght powerbuilding
by Julkas
Program Description
5 day split, 1 squat, 1 squat variation, 1 deadlift, 1 deadlift variation. 1 bench, 1 bench variation.
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
130 minutes
Created
Jun 07, 2024 08:09
Last Edited
Jun 11, 2024 01:43
down_app
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@6
2
Deadlift (Paused)
1 Set
3 Sets
3 Reps
6 Reps
@6
3
Leg Extension
3 Sets
@7
4
Seated Hamstring Curl
3 Sets
@7
5
Standing Calf Raise
3 Sets
@7
6
Cable Crunch
3 Sets
Day 4
1
Squat (Paused)
1 Set
2 Sets
1 Set
1 Set
2 Reps
8 Reps
8 Reps
8 Reps
@6
@5
@6
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@8
4
Single Leg Hip Thrust
4 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
12 Reps
@7
6
Side Plank
3 Sets
2 mins
7
Paloff Presses
3 Sets
8 Reps
Day 5
1
Bench Press (Close Grip)
2 Sets
AMRAP
@7
2
Shoulder Press (Machine)
4 Sets
8 Reps
@7
3
Chest Press (Machine)
4 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@7
6
JM Press
3 Sets
8 Reps
@7
7
Seated Row (Cable)
3 Sets
8 Reps
@7
8
Alternating Dumbbell Curl
3 Sets
@10
9
Push Up
3 Sets
@10
10
Cable Crunch
3 Sets
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
5 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Pec Deck (Machine)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
1 Set
AMRAP
6
High Cable Curls
1 Set
AMRAP
7
Deadbugs
3 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
1 Reps
4 Reps
@7
2
Pull-Up (Weighted)
4 Sets
4 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
4
V Bar Pulldown
3 Sets
8 Reps
@7
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@7
6
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
5 Sets
1 Reps
4 Reps
@7
2
Pull-Up (Weighted)
4 Sets
4 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
4
V Bar Pulldown
3 Sets
12 Reps
@7
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@7
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@7
7
Plank (Weighted)
1 Set
2 Sets
1 mins
Day 4
1
Squat (Paused)
1 Set
2 Sets
1 Set
1 Set
2 Reps
8 Reps
8 Reps
8 Reps
@7
@6
@7
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@8
4
Single Leg Hip Thrust
4 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
12 Reps
@7
6
Side Plank
3 Sets
2 mins
7
Paloff Presses
3 Sets
8 Reps
Day 5
1
Bench Press (Close Grip)
2 Sets
AMRAP
@7
2
Shoulder Press (Machine)
4 Sets
8 Reps
@7
3
Chest Press (Machine)
4 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@7
6
JM Press
3 Sets
8 Reps
@7
7
Seated Row (Cable)
3 Sets
8 Reps
@7
8
Alternating Dumbbell Curl
3 Sets
@10
9
Push Up
3 Sets
@10
10
Cable Crunch
3 Sets
Day 1
1
Squat (Barbell)
1 Set
4 Sets
3 Reps
6 Reps
@7
2
Deadlift (Paused)
1 Set
3 Sets
3 Reps
6 Reps
@7
3
Leg Extension
3 Sets
@7
4
Seated Hamstring Curl
3 Sets
@7
5
Standing Calf Raise
3 Sets
@7
6
Cable Crunch
3 Sets
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
5 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Pec Deck (Machine)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
1 Set
AMRAP
6
High Cable Curls
1 Set
AMRAP
7
Deadbugs
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
1 Set
4 Sets
3 Reps
5 Reps
@8
2
Deadlift (Paused)
1 Set
3 Sets
2 Reps
6 Reps
@7
3
Leg Extension
3 Sets
@8
4
Seated Hamstring Curl
3 Sets
@8
5
Standing Calf Raise
3 Sets
@8
6
Cable Crunch
3 Sets
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Pec Deck (Machine)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)
1 Set
AMRAP
6
High Cable Curls
1 Set
AMRAP
7
Deadbugs
3 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
5 Sets
1 Reps
4 Reps
@8
2
Pull-Up (Weighted)
4 Sets
4 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
8 Reps
@8
4
V Bar Pulldown
3 Sets
12 Reps
@8
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
7
Plank (Weighted)
1 Set
2 Sets
1 mins
Day 4
1
Squat (Paused)
1 Set
3 Sets
1 Set
2 Reps
7 Reps
7 Reps
@8
@7
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Single Leg Hip Thrust
4 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
12 Reps
@8
6
Side Plank
3 Sets
2 mins
7
Paloff Presses
3 Sets
8 Reps
Day 5
1
Bench Press (Close Grip)
3 Sets
AMRAP
@7
2
Shoulder Press (Machine)
4 Sets
8 Reps
@8
3
Chest Press (Machine)
4 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@8
6
JM Press
3 Sets
8 Reps
@8
7
Seated Row (Cable)
3 Sets
8 Reps
@8
8
Alternating Dumbbell Curl
3 Sets
@10
9
Push Up
3 Sets
@10
10
Cable Crunch
3 Sets
Day 1
1
Squat (Barbell)
1 Set
4 Sets
2 Reps
5 Reps
@8
2
Deadlift (Paused)
4 Sets
5 Reps
3
Leg Extension
3 Sets
@9
4
Seated Hamstring Curl
3 Sets
@9
5
Standing Calf Raise
3 Sets
@9
6
Cable Crunch
3 Sets
Day 2
1
Bench Press (Barbell)
1 Set
4 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Pec Deck (Machine)
3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
1 Set
AMRAP
6
High Cable Curls
1 Set
AMRAP
7
Deadbugs
3 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
5 Sets
1 Reps
4 Reps
@8
2
Pull-Up (Weighted)
4 Sets
4 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
8 Reps
@9
4
V Bar Pulldown
3 Sets
12 Reps
@9
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@9
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@9
7
Plank (Weighted)
1 Set
2 Sets
1 mins
Day 4
1
Squat (Paused)
1 Set
3 Sets
1 Set
2 Reps
7 Reps
7 Reps
@9
@8
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@9
4
Single Leg Hip Thrust
4 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@9
6
Side Plank
3 Sets
2 mins
7
Paloff Presses
3 Sets
8 Reps
Day 5
1
Bench Press (Close Grip)
3 Sets
AMRAP
@7
2
Shoulder Press (Machine)
4 Sets
8 Reps
@9
3
Chest Press (Machine)
4 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@9
6
JM Press
3 Sets
8 Reps
@9
7
Seated Row (Cable)
3 Sets
8 Reps
@9
8
Alternating Dumbbell Curl
3 Sets
@10
9
Push Up
3 Sets
@10
10
Cable Crunch
3 Sets
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
2
Deadlift (Paused)
3 Sets
5 Reps
3
Leg Extension
2 Sets
@6
4
Seated Hamstring Curl
2 Sets
@6
5
Standing Calf Raise
2 Sets
@6
6
Cable Crunch
3 Sets
Day 2
1
Deadlift (Barbell)
1 Set
5 Sets
1 Reps
4 Reps
@8
2
Pull-Up (Weighted)
4 Sets
4 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
8 Reps
@9
4
V Bar Pulldown
3 Sets
12 Reps
@9
5
Preacher Curl (Barbell)
4 Sets
8 Reps
@9
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@9
7
Plank (Weighted)
1 Set
2 Sets
1 mins
Day 3
1
Deadlift (Barbell)
4 Sets
3 Reps
2
Pull-Up (Weighted)
2 Sets
4 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
8 Reps
@9
4
V Bar Pulldown
2 Sets
12 Reps
@6
5
Preacher Curl (Barbell)
3 Sets
8 Reps
@6
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6
7
Plank (Weighted)
1 Set
2 Sets
1 mins
Day 4
1
Squat (Paused)
3 Sets
6 Reps
@6
2
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@6
3
Leg Extension
2 Sets
12 Reps
@6
4
Single Leg Hip Thrust
3 Sets
10 Reps
@6
5
Standing Calf Raise
2 Sets
12 Reps
@6
6
Side Plank
3 Sets
2 mins
7
Paloff Presses
3 Sets
8 Reps
Day 5
1
Bench Press (Close Grip)
2 Sets
AMRAP
@7
2
Shoulder Press (Machine)
3 Sets
8 Reps
@6
3
Chest Press (Machine)
3 Sets
10 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
5
Tricep Rope Push Down (Cable)
2 Sets
8 Reps
@6
6
JM Press
2 Sets
8 Reps
@6
7
Seated Row (Cable)
2 Sets
8 Reps
@6
8
Alternating Dumbbell Curl
1 Set
@10
9
Push Up
1 Set
@10
10
Cable Crunch
3 Sets
Day 1
1
Squat (Barbell)
1 Set
4 Sets
3 Reps
3 Reps
@7
2
Deadlift (Paused)
2 Sets
2 Sets
5 Reps
5 Reps
@6
@7
3
Hack Squat
3 Sets
8 Reps
@7
4
Leg Extension
3 Sets
8 Reps
@7
5
Standing Calf Raise
4 Sets
8 Reps
@7
6
Cable Crunch
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Chest Fly (Cable)
3 Sets
12 Reps
@7
4
Lu Raise
3 Sets
14 Reps
@7
5
Skull Crusher
3 Sets
12 Reps
@7
6
Hammer Curl
3 Sets
12 Reps
@7
7
Deadbugs
3 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
3 Reps
3 Reps
@7
2
Pendlay Row
4 Sets
6 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
5
Preacher Curl (Barbell)
4 Sets
10 Reps
@7
6
Face Pull
3 Sets
10 Reps
@7
7
Plank (Weighted)
3 Sets
1 mins
Day 4
1
Squat (Paused)
1 Set
2 Sets
2 Sets
1 Reps
6 Reps
6 Reps
@6
@6
@7
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
6
Standing Calf Raise
4 Sets
12 Reps
@7
7
Side Plank
3 Sets
20-40 mins
Day 5
1
Bench Press (Close Grip)
3 Sets
1 Reps
@7
2
Overhead Press (Barbell)
4 Sets
4 Reps
@7
3
Incline Chest Press (Machine)
4 Sets
10 Reps
@7
4
Reverse Grip Pulldown
3 Sets
14 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@7
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7
8
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
9
Deficit Push Up
2 Sets
@10
Day 1
1
Squat (Barbell)
1 Set
4 Sets
3 Reps
3 Reps
@8
2
Deadlift (Paused)
3 Sets
1 Set
5 Reps
5 Reps
@7
@8
3
Hack Squat
3 Sets
8 Reps
@7
4
Leg Extension
3 Sets
8 Reps
@7
5
Standing Calf Raise
4 Sets
8 Reps
@7
6
Cable Crunch
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
3 Reps
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Chest Fly (Cable)
3 Sets
12 Reps
@7
4
Lu Raise
3 Sets
14 Reps
@7
5
Skull Crusher
3 Sets
12 Reps
@7
6
Hammer Curl
3 Sets
12 Reps
@7
7
Deadbugs
3 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
3 Reps
3 Reps
@8
2
Pendlay Row
4 Sets
6 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
5
Preacher Curl (Barbell)
4 Sets
10 Reps
@7
6
Face Pull
3 Sets
10 Reps
@7
7
Plank (Weighted)
3 Sets
1 mins
Day 4
1
Squat (Paused)
1 Set
3 Sets
1 Set
1 Reps
6 Reps
6 Reps
@7
@7
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
12 Reps
@7
4
Leg Extension
3 Sets
12 Reps
@7
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
6
Standing Calf Raise
4 Sets
12 Reps
@7
7
Side Plank
3 Sets
20-40 mins
Day 5
1
Bench Press (Close Grip)
3 Sets
1 Reps
@7
2
Overhead Press (Barbell)
4 Sets
4 Reps
@7
3
Incline Chest Press (Machine)
4 Sets
10 Reps
@7
4
Reverse Grip Pulldown
3 Sets
14 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@7
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7
8
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
9
Deficit Push Up
2 Sets
@10
Day 1
1
Squat (Barbell)
1 Set
4 Sets
2 Reps
2 Reps
@8
2
Deadlift (Paused)
4 Sets
5 Reps
3
Hack Squat
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@8
5
Standing Calf Raise
4 Sets
8 Reps
@8
6
Cable Crunch
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
2 Reps
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8
4
Lu Raise
3 Sets
14 Reps
@8
5
Skull Crusher
3 Sets
12 Reps
@8
6
Hammer Curl
3 Sets
12 Reps
@8
7
Deadbugs
3 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
2 Reps
2 Reps
@8
2
Pendlay Row
4 Sets
6 Reps
@8
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Preacher Curl (Barbell)
4 Sets
10 Reps
@8
6
Face Pull
3 Sets
10 Reps
@8
7
Plank (Weighted)
3 Sets
1 mins
Day 4
1
Squat (Paused)
1 Set
4 Sets
1 Reps
6 Reps
@8
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Seated Hamstring Curl
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
6
Standing Calf Raise
4 Sets
12 Reps
@8
7
Side Plank
3 Sets
20-40 mins
Day 5
1
Bench Press (Close Grip)
1 Set
3 Sets
1 Reps
@8
@7
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Incline Chest Press (Machine)
4 Sets
10 Reps
@8
4
Reverse Grip Pulldown
3 Sets
14 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
8
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
9
Deficit Push Up
2 Sets
@10
Day 1
1
Squat (Barbell)
3 Sets
2 Sets
1 Set
1 Reps
3 Reps
3 Reps
@8
@7
@8
2
Deadlift (Paused)
4 Sets
4 Reps
@8
3
Hack Squat
3 Sets
8 Reps
@9
4
Leg Extension
3 Sets
8 Reps
@9
5
Standing Calf Raise
4 Sets
8 Reps
@9
6
Cable Crunch
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
3 Sets
1 Reps
3 Reps
@8
@8
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
3
Chest Fly (Cable)
3 Sets
12 Reps
@9
4
Lu Raise
3 Sets
14 Reps
@9
5
Skull Crusher
3 Sets
12 Reps
@9
6
Hammer Curl
3 Sets
12 Reps
@9
7
Deadbugs
3 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3 Sets
1 Reps
3 Reps
@8
@7
2
Pendlay Row
4 Sets
6 Reps
@9
3
Lat Pulldown
3 Sets
10 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@9
5
Preacher Curl (Barbell)
4 Sets
10 Reps
@9
6
Face Pull
3 Sets
10 Reps
@9
7
Plank (Weighted)
3 Sets
1 mins
Day 4
1
Squat (Paused)
1 Set
4 Sets
1 Reps
5 Reps
@8
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Seated Hamstring Curl
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
6
Standing Calf Raise
4 Sets
12 Reps
@9
7
Side Plank
3 Sets
20-40 mins
Day 5
1
Bench Press (Close Grip)
1 Set
3 Sets
1 Reps
@8
@8
2
Overhead Press (Barbell)
4 Sets
4 Reps
@8
3
Incline Chest Press (Machine)
4 Sets
10 Reps
@9
4
Reverse Grip Pulldown
3 Sets
14 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
8
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
9
Deficit Push Up
2 Sets
@10
Day 1
1
Squat (Barbell)
1 Set
1 Reps
@9
2
Hack Squat
2 Sets
8 Reps
@7
3
Leg Extension
2 Sets
8 Reps
@7
4
Standing Calf Raise
4 Sets
8 Reps
@7
5
Cable Crunch
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@7
3
Chest Fly (Cable)
2 Sets
12 Reps
@7
4
Lu Raise
2 Sets
14 Reps
@7
5
Skull Crusher
2 Sets
12 Reps
@7
6
Hammer Curl
2 Sets
12 Reps
@7
7
Deadbugs
3 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@9
2
Pendlay Row
2 Sets
6 Reps
@7
3
Lat Pulldown
2 Sets
10 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@7
5
Preacher Curl (Barbell)
2 Sets
10 Reps
@7
6
Face Pull
2 Sets
10 Reps
@7
7
Plank (Weighted)
3 Sets
1 mins
Day 4
1
Squat (Paused)
1 Set
4 Sets
1 Reps
5 Reps
@8
@8
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
3
Seated Hamstring Curl
2 Sets
12 Reps
@7
4
Leg Extension
2 Sets
12 Reps
@7
5
Hip Thrust (Barbell)
2 Sets
10 Reps
@7
6
Standing Calf Raise
2 Sets
12 Reps
@7
7
Side Plank
3 Sets
20-40 mins
Day 5
1
Bench Press (Close Grip)
1 Set
2 Sets
1 Reps
@9
@9
2
Overhead Press (Barbell)
2 Sets
4 Reps
@7
3
Incline Chest Press (Machine)
2 Sets
10 Reps
@7
4
Reverse Grip Pulldown
2 Sets
14 Reps
@7
5
Tricep Rope Push Down (Cable)
2 Sets
8 Reps
@7
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@7
7
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@7
8
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
9
Deficit Push Up
2 Sets
@10