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Strength & Size v.1

by Cyril Yerifor

Program Description

Strength & Size Base v1 is an 8-week off-season block designed to build structural strength, muscle mass. This phase prioritises shoulder strength, quad development, upper chest growth, and posterior chain resilience. The goal is not to test max strength but to expand the base. Loads are progressed intelligently within RPE 6–8, allowing consistent weekly improvements while managing fatigue. By the end of the block, the athlete should be handling heavier submaximal weights with better control, stronger pressing potential improved squat mechanics, and greater overall work capacity — setting the foundation for a strength accumulation block.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 02, 2026 12:04
  • Last Edited
    Mar 04, 2026 08:07
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Front Delts
9.7%
Glutes
9.2%
Hamstrings
9.2%
Quadriceps
8.5%
Chest
8.5%
Lats
7.1%
Biceps
7.1%
Upper Back
6.7%
Abs
6%
Forearms
4.9%
Rear Delts
3.5%
Middle Delts
2.8%
Adductors
2.5%
Lower Back
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
2
T-Bar Row
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 7
4
Incline Chest Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
5A
Preacher Curl (EZ Bar)
3
15 reps
RPE 7
5B
Skull Crusher (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
2
T-Bar Row
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 7
4
Incline Chest Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
5A
Preacher Curl (EZ Bar)
3
15 reps
RPE 7
5B
Skull Crusher (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
2
T-Bar Row
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 7
4
Incline Chest Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
5A
Preacher Curl (EZ Bar)
3
15 reps
RPE 7
5B
Skull Crusher (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
2
T-Bar Row
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 7
4
Incline Chest Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
5A
Preacher Curl (EZ Bar)
3
15 reps
RPE 7
5B
Skull Crusher (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
2
T-Bar Row
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 7
4
Incline Chest Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
5A
Preacher Curl (EZ Bar)
3
15 reps
RPE 7
5B
Skull Crusher (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
2
T-Bar Row
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 7
4
Incline Chest Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
5A
Preacher Curl (EZ Bar)
3
15 reps
RPE 7
5B
Skull Crusher (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
2
T-Bar Row
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 7
4
Incline Chest Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
5A
Preacher Curl (EZ Bar)
3
15 reps
RPE 7
5B
Skull Crusher (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
2
T-Bar Row
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown
1
2
12 reps
10 reps
RPE 7
RPE 7
4
Incline Chest Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 7.5
5A
Preacher Curl (EZ Bar)
3
15 reps
RPE 7
5B
Skull Crusher (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 6.5
2
Squat (Paused)
1
4 reps
RPE 6.5
3
High Bar Squat (Barbell)
1
7 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7
5
Seated Hamstring Curl
1
8 reps
RPE 7
6
Copenhagen Plank
2
1 mins
RPE 7
7
Russian Twist (Dumbbell)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 6.5
2
Squat (Paused)
1
4 reps
RPE 6.5
3
High Bar Squat (Barbell)
1
7 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7
5
Seated Hamstring Curl
1
8 reps
RPE 7
6
Copenhagen Plank
2
1 mins
RPE 7
7
Russian Twist (Dumbbell)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 6.5
2
Squat (Paused)
1
4 reps
RPE 6.5
3
High Bar Squat (Barbell)
1
7 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7
5
Seated Hamstring Curl
1
8 reps
RPE 7
6
Copenhagen Plank
2
1 mins
RPE 7
7
Russian Twist (Dumbbell)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 6.5
2
Squat (Paused)
1
4 reps
RPE 6.5
3
High Bar Squat (Barbell)
1
7 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7
5
Seated Hamstring Curl
1
8 reps
RPE 7
6
Copenhagen Plank
2
1 mins
RPE 7
7
Russian Twist (Dumbbell)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 6.5
2
Squat (Paused)
1
4 reps
RPE 6.5
3
High Bar Squat (Barbell)
1
7 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7
5
Seated Hamstring Curl
1
8 reps
RPE 7
6
Copenhagen Plank
2
1 mins
RPE 7
7
Russian Twist (Dumbbell)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 6.5
2
Squat (Paused)
1
4 reps
RPE 6.5
3
High Bar Squat (Barbell)
1
7 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7
5
Seated Hamstring Curl
1
8 reps
RPE 7
6
Copenhagen Plank
2
1 mins
RPE 7
7
Russian Twist (Dumbbell)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 6.5
2
Squat (Paused)
1
4 reps
RPE 6.5
3
High Bar Squat (Barbell)
1
7 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7
5
Seated Hamstring Curl
1
8 reps
RPE 7
6
Copenhagen Plank
2
1 mins
RPE 7
7
Russian Twist (Dumbbell)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 6.5
2
Squat (Paused)
1
4 reps
RPE 6.5
3
High Bar Squat (Barbell)
1
7 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7
5
Seated Hamstring Curl
1
8 reps
RPE 7
6
Copenhagen Plank
2
1 mins
RPE 7
7
Russian Twist (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
4 reps
4 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
1
8 reps
6 reps
RPE 7
RPE 7
3
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Pullover (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7.5
5
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
External Rotation
2
15 reps
RPE 8
7
Dead Hang
2
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
4 reps
4 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
1
8 reps
6 reps
RPE 7
RPE 7
3
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Pullover (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7.5
5
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
External Rotation
2
15 reps
RPE 8
7
Dead Hang
2
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
4 reps
4 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
1
8 reps
6 reps
RPE 7
RPE 7
3
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Pullover (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7.5
5
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
External Rotation
2
15 reps
RPE 8
7
Dead Hang
2
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
4 reps
4 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
1
8 reps
6 reps
RPE 7
RPE 7
3
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Pullover (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7.5
5
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
External Rotation
2
15 reps
RPE 8
7
Dead Hang
2
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
4 reps
4 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
1
8 reps
6 reps
RPE 7
RPE 7
3
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Pullover (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7.5
5
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
External Rotation
2
15 reps
RPE 8
7
Dead Hang
2
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
4 reps
4 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
1
8 reps
6 reps
RPE 7
RPE 7
3
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Pullover (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7.5
5
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
External Rotation
2
15 reps
RPE 8
7
Dead Hang
2
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
4 reps
4 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
1
8 reps
6 reps
RPE 7
RPE 7
3
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Pullover (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7.5
5
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
External Rotation
2
15 reps
RPE 8
7
Dead Hang
2
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
4 reps
4 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
1
8 reps
6 reps
RPE 7
RPE 7
3
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Pullover (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7.5
5
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
External Rotation
2
15 reps
RPE 8
7
Dead Hang
2
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
2
4 reps
RPE 6.5
2
Deadlift (Paused)
2
5 reps
RPE 6
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
2
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7.5
6
Flexion Row
1
1
12 reps
8 reps
RPE 7
RPE 7.5
7
Suitcase Carry
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
2
4 reps
RPE 6.5
2
Deadlift (Paused)
2
5 reps
RPE 6
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
2
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7.5
6
Flexion Row
1
1
12 reps
8 reps
RPE 7
RPE 7.5
7
Suitcase Carry
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
2
4 reps
RPE 6.5
2
Deadlift (Paused)
2
5 reps
RPE 6
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
2
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7.5
6
Flexion Row
1
1
12 reps
8 reps
RPE 7
RPE 7.5
7
Suitcase Carry
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
2
4 reps
RPE 6.5
2
Deadlift (Paused)
2
5 reps
RPE 6
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
2
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7.5
6
Flexion Row
1
1
12 reps
8 reps
RPE 7
RPE 7.5
7
Suitcase Carry
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
2
4 reps
RPE 6.5
2
Deadlift (Paused)
2
5 reps
RPE 6
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
2
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7.5
6
Flexion Row
1
1
12 reps
8 reps
RPE 7
RPE 7.5
7
Suitcase Carry
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
2
4 reps
RPE 6.5
2
Deadlift (Paused)
2
5 reps
RPE 6
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
2
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7.5
6
Flexion Row
1
1
12 reps
8 reps
RPE 7
RPE 7.5
7
Suitcase Carry
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
2
4 reps
RPE 6.5
2
Deadlift (Paused)
2
5 reps
RPE 6
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
2
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7.5
6
Flexion Row
1
1
12 reps
8 reps
RPE 7
RPE 7.5
7
Suitcase Carry
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
2
4 reps
RPE 6.5
2
Deadlift (Paused)
2
5 reps
RPE 6
3
Pendulum Squat
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Hip Thrust (Barbell)
2
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
1
1
12 reps
8 reps
RPE 7
RPE 7.5
6
Flexion Row
1
1
12 reps
8 reps
RPE 7
RPE 7.5
7
Suitcase Carry
1
1 mins
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Squat (Low Bar)
1 Set
5 Reps
@6.5
2
Squat (Paused)
1 Set
4 Reps
@6.5
3
High Bar Squat (Barbell)
1 Set
7 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
8 Reps
@7
@7
5
Seated Hamstring Curl
1 Set
8 Reps
@7
6
Copenhagen Plank
2 Sets
1 mins
@7
7
Russian Twist (Dumbbell)
2 Sets
15 Reps
@7
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
4 Reps
4 Reps
@7
@7.5
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
8 Reps
6 Reps
@7
@7
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
8 Reps
@7
@7.5
5
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
6
External Rotation
2 Sets
15 Reps
@8
7
Dead Hang
2 Sets
0.5 mins
@8
Day 1
1
Larsen Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@7.5
2
T-Bar Row
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@7
@7
@7
3
Lat Pulldown
1 Set
2 Sets
12 Reps
10 Reps
@7
@7
4
Incline Chest Press (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@7
@7.5
5A
Preacher Curl (EZ Bar)
3 Sets
15 Reps
@7
5B
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@7
@7
@7
Day 4
1
Block Pull (Barbell)
2 Sets
4 Reps
@6.5
2
Deadlift (Paused)
2 Sets
5 Reps
@6
3
Pendulum Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
4
Hip Thrust (Barbell)
2 Sets
8 Reps
@7
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
8 Reps
@7
@7.5
6
Flexion Row
1 Set
1 Set
12 Reps
8 Reps
@7
@7.5
7
Suitcase Carry
1 Set
1 mins
@8