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J.v power

by Justin V.
1 athletes joined

Program Description

Power

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 02, 2025 12:12
  • Last Edited
    Nov 09, 2025 04:25
Muscle Engagement
Front
Back
MuscleSet
Chest
13%
Triceps
10.9%
Upper Back
10.8%
Front Delts
10%
Lats
8.7%
Biceps
8.5%
Abs
6.7%
Quadriceps
6.4%
Glutes
5.3%
Middle Delts
5.3%
Hamstrings
4.9%
Forearms
2.7%
Rear Delts
2.5%
Lower Back
1.9%
Adductors
1.7%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
1 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 10
RPE 9
RPE 7
RPE 6
2
Hack Squat
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
3
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
6
Hanging Toes To Bar
3
AMRAP
RPE 10
7
Cable Crunch
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
1 reps
4 reps
4 reps
4 reps
4 reps
RPE 8
RPE 10
RPE 9
RPE 7
RPE 6
2
Hack Squat
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
3
Leg Extension
1
2
8-12 reps
8-10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
6
Hanging Toes To Bar
3
AMRAP
RPE 10
7
Cable Crunch
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1
1
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 9
RPE 10
RPE 9
RPE 8
RPE 7
RPE 6
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8-10 reps
6-8 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
10-15 reps
10-15 reps
RPE 7
RPE 8
6
Hanging Toes To Bar
3
AMRAP
RPE 10
7
Cable Crunch
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 10
RPE 9
RPE 7
RPE 6
2
Spoto Press
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
3
Incline Bench Press (Barbell)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
4
Chest Fly (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
5
Seated Military Press (Barbell)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
7
Rear Delt Fly (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
8
Front Raise
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
9
Shrug (Barbell)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
10
Dip (Weighted)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
11
Bench Press (Close Grip)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1 reps
4 reps
4 reps
4 reps
4 reps
RPE 8
RPE 10
RPE 9
RPE 7
RPE 6
2
Spoto Press
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
4
Chest Fly (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
5
Seated Military Press (Barbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
8
Front Raise
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
9
Shrug (Barbell)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
10
Dip (Weighted)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
11
Bench Press (Close Grip)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 9
RPE 10
RPE 9
RPE 8
RPE 7
RPE 6
2
Spoto Press
1
1
6-8 reps
4-6 reps
RPE 8
RPE 10
3
Incline Bench Press (Barbell)
1
1
6-8 reps
4-6 reps
RPE 8
RPE 10
4
Chest Fly (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Seated Military Press (Barbell)
1
1
6-8 reps
4-6 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
8
Front Raise
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
9
Shrug (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
10
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
11
Bench Press (Close Grip)
1
1
6-8 reps
4-6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
4-6 reps
RPE 8-10
2
Pullover (Machine)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 10
3
Seated Row (Machine)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
4
T-Bar Row
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
5
Underhand Lat Pulldown
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
6
Bent Over Row (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
8
Concentration Curl
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
9
Wrist Curls
3
10-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 8
11
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8-10
12
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 8-10
2
Pullover (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 10
3
Seated Row (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
4
T-Bar Row
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
5
Underhand Lat Pulldown
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
6
Bent Over Row (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
7
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
8
Concentration Curl
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8
11
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8-10
12
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 8-10
2
Pullover (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Underhand Lat Pulldown
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Bent Over Row (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
8
Concentration Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 8
10
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8
11
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8-10
12
Decline Sit Up (Bodyweight)
3
10-20 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 10
RPE 9
RPE 7
2
Incline Bench Press (Barbell)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
4
Bench Press (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
5
Pec Deck (Machine)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
6
Cable Crossover
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
7
Seated Overhead Press (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
8
Lateral Raise (Machine)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
9
Lateral Raise (Cable)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
10
Reverse Pec Deck
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
11
Shrug (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
13
Tricep Pushdown (Cable)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
14
Skull Crusher (Barbell)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
4 reps
4 reps
4 reps
RPE 8
RPE 10
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
4
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
6
Cable Crossover
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
7
Seated Overhead Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
8
Lateral Raise (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
9
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
10
Reverse Pec Deck
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
11
Shrug (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
13
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
14
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
3 reps
3 reps
3 reps
RPE 8.5
RPE 10
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
1
6-8 reps
4-6 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
RPE 8
RPE 10
4
Bench Press (Dumbbell)
1
1
6-8 reps
4-6 reps
RPE 8
RPE 10
5
Pec Deck (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Cable Crossover
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
7
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
8
Lateral Raise (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
9
Lateral Raise (Cable)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
10
Reverse Pec Deck
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
11
Shrug (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
12
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
6-8 reps
4-6 reps
RPE 8
RPE 10
RPE 10
13
Tricep Pushdown (Cable)
1
1
1
6-8 reps
6-8 reps
4-6 reps
RPE 8
RPE 10
RPE 10
14
Skull Crusher (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1 reps
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 10
RPE 9
RPE 7
RPE 6
2
High Bar Squat (Barbell)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
3
Chin-Up (Bodyweight)
3
6-8 reps
RPE 8-10
4
Cable Low Row
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
6
Hyperextension
2
10-12 reps
RPE 8-10
7
Lying Leg Curl
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
8
Preacher Curl (Barbell)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
9
Bicep Curl (Dumbbell)
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
10
Face Away Cable Curl
1
2
10-12 reps
8-10 reps
RPE 8
RPE 10
11
Ab Wheel
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1 reps
4 reps
4 reps
4 reps
4 reps
RPE 8
RPE 10
RPE 9
RPE 7
RPE 6
2
High Bar Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
3
Chin-Up (Bodyweight)
3
6-8 reps
RPE 8-10
4
Cable Low Row
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
5
Seated Row (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
6
Hyperextension
2
8-10 reps
RPE 8-10
7
Lying Leg Curl
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
10
Face Away Cable Curl
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 10
RPE 10
11
Ab Wheel
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
RPE 9
RPE 10
RPE 9
RPE 8
RPE 7
RPE 6
2
High Bar Squat (Barbell)
1
1
6-8 reps
4-6 reps
RPE 8
RPE 10
3
Chin-Up (Bodyweight)
3
6-8 reps
RPE 8-10
4
Cable Low Row
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
5
Seated Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
6
Hyperextension
2
6-8 reps
RPE 8-10
7
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
8
Preacher Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
9
Bicep Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
10
Face Away Cable Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 10
11
Ab Wheel
3
AMRAP
RPE 10
Week 1
1 / 3 Weeks
Day 3
1
Pull-Up (Bodyweight)
5 Sets
4-6 Reps
@8-10
2
Pullover (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@10
3
Seated Row (Machine)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
4
T-Bar Row
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
5
Underhand Lat Pulldown
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
6
Bent Over Row (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
7
Bicep Curl (Barbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
8
Concentration Curl
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
9
Wrist Curls
3 Sets
10-15 Reps
@8
10
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@8
11
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@8-10
12
Decline Sit Up (Bodyweight)
3 Sets
10-20 Reps
@8-10
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@10
@9
@7
@6
2
Hack Squat
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
3
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@10
4
Hip Abductor (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7
@8
5
Hip Adductor (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7
@8
6
Hanging Toes To Bar
3 Sets
AMRAP
@10
7
Cable Crunch
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@10
@9
@7
@6
2
Spoto Press
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
3
Incline Bench Press (Barbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
4
Chest Fly (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
5
Seated Military Press (Barbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
6
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
7
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
8
Front Raise
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
9
Shrug (Barbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
10
Dip (Weighted)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
11
Bench Press (Close Grip)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
5 Reps
5 Reps
5 Reps
@7.5
@10
@9
@7
2
Incline Bench Press (Barbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
4
Bench Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
5
Pec Deck (Machine)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
6
Cable Crossover
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
7
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
8
Lateral Raise (Machine)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
9
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
10
Reverse Pec Deck
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
11
Shrug (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
12
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
13
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
14
Skull Crusher (Barbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@10
@9
@7
@6
2
High Bar Squat (Barbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
3
Chin-Up (Bodyweight)
3 Sets
6-8 Reps
@8-10
4
Cable Low Row
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
5
Seated Row (Machine)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
6
Hyperextension
2 Sets
10-12 Reps
@8-10
7
Lying Leg Curl
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
8
Preacher Curl (Barbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
9
Bicep Curl (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
10
Face Away Cable Curl
1 Set
2 Sets
10-12 Reps
8-10 Reps
@8
@10
11
Ab Wheel
3 Sets
AMRAP
@10