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Afred strength

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1 athletes joined

Program Description

after the end of the program, you will find your one rep max and repeat the program. This program can be used indefinitely because then includes high volume and high intensity.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 19, 2025 04:37
  • Last Edited
    Apr 19, 2025 05:29
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
3 reps
80%
3
Bench Press (Barbell)
3
4 reps
74%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
3 reps
-
3
Bench Press (Barbell)
3
5 reps
74%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
3 reps
-
3
Bench Press (Barbell)
3
6 reps
74%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
3 reps
80%
3
Bench Press (Barbell)
3
4 reps
74%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
3 reps
-
3
Bench Press (Barbell)
3
5 reps
74%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
3 reps
-
3
Bench Press (Barbell)
3
6 reps
74%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
3 reps
80%
3
Bench Press (Barbell)
3
4 reps
74%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
3 reps
-
3
Bench Press (Barbell)
3
5 reps
74%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
3 reps
-
3
Bench Press (Barbell)
3
6 reps
74%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
3 reps
80%
3
Bench Press (Barbell)
3
4 reps
74%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
3 reps
-
3
Bench Press (Barbell)
3
5 reps
74%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
70%
2
Bench Press (Barbell)
5
2 reps
75%
3
Deadlift (Barbell)
3
2 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Leg Extension
2
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 6
5
Seated Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
7 reps
65%
3
Leg Extension
2
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 6
5
Seated Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
8 reps
65%
3
Leg Extension
2
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 6
5
Seated Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Leg Extension
2
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 6
5
Seated Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
7 reps
65%
3
Leg Extension
2
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 6
5
Seated Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
8 reps
65%
3
Leg Extension
2
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 6
5
Seated Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Leg Extension
2
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 6
5
Seated Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
7 reps
65%
3
Leg Extension
2
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 6
5
Seated Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
8 reps
65%
3
Leg Extension
2
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 6
5
Seated Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Bench Press (Barbell)
3
6 reps
65%
3
Leg Extension
2
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 6
5
Seated Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bench Press (Barbell)
3
7 reps
65%
3
Leg Extension
2
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 6
5
Seated Calf Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
60%
2
Bench Press (Barbell)
3
2 reps
70%
3
Deadlift (Barbell)
2
2 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
70%
2
Squat (Barbell)
3
4 reps
65%
3
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Rear Delt Fly (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
65%
3
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Rear Delt Fly (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Squat (Barbell)
1
2
63 reps
6 reps
65%
65%
3
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Rear Delt Fly (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
70%
2
Squat (Barbell)
3
4 reps
65%
3
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Rear Delt Fly (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
65%
3
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Rear Delt Fly (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Squat (Barbell)
1
2
63 reps
6 reps
65%
65%
3
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Rear Delt Fly (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
70%
2
Squat (Barbell)
3
4 reps
65%
3
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Rear Delt Fly (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
65%
3
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Rear Delt Fly (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Squat (Barbell)
1
2
63 reps
6 reps
65%
65%
3
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Rear Delt Fly (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
70%
2
Squat (Barbell)
3
4 reps
65%
3
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Rear Delt Fly (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
65%
3
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Rear Delt Fly (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
80%
3
Preacher Curl (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Hammer Curl
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Kickback
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
-
3
Preacher Curl (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Hammer Curl
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Kickback
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
3 reps
-
3
Preacher Curl (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Hammer Curl
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Kickback
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
80%
3
Preacher Curl (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Hammer Curl
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Kickback
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
-
3
Preacher Curl (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Hammer Curl
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Kickback
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
3 reps
-
3
Preacher Curl (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Hammer Curl
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Kickback
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
80%
3
Preacher Curl (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Hammer Curl
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Kickback
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
-
3
Preacher Curl (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Hammer Curl
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Kickback
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
3 reps
-
3
Preacher Curl (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Hammer Curl
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Kickback
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
80%
3
Preacher Curl (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Hammer Curl
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Kickback
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
-
3
Preacher Curl (Barbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Hammer Curl
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Kickback
1
2
10 reps
10 reps
RPE 10
RPE 8
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Barbell)
1 Set
1 Reps
@6
2
Bench Press (Barbell)
3 Sets
3 Reps
80%
3
Preacher Curl (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
4
Hammer Curl
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
5
Tricep Rope Push Down (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
6
Tricep Kickback
1 Set
2 Sets
10 Reps
10 Reps
@10
@8
Day 1
1
Squat (Barbell)
1 Set
1 Reps
@6
2
Squat (Barbell)
3 Sets
3 Reps
80%
3
Bench Press (Barbell)
3 Sets
4 Reps
74%
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
5
Tricep Rope Push Down (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
@10
@8
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
80%
2
Bench Press (Barbell)
3 Sets
6 Reps
65%
3
Leg Extension
2 Sets
8 Reps
@8
4
Leg Curl
3 Sets
10 Reps
@6
5
Seated Calf Raise
3 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
4 Reps
70%
2
Squat (Barbell)
3 Sets
4 Reps
65%
3
Seated Row (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
5
Rear Delt Fly (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@10
@8