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11-Week SBD Builder (4 day)

by Joseph B.

Program Description

This program is for intermediate to advanced lifters who want to build their big 3 without too much junk volume (there may be a bit, depending on perspective.. possibly not enough. Adjust assistance work to your liking but keep big 3 the same). This consists of 4 blocks. Week 1 - 4: Build up to 2RM on big 4 (OHP included). Week 5 - 8: Build up to 1RM on big 4 (OHP included). Week 8 is your peak week where where you will work up to a near max on squat, near max on bench, and near max on deadlift all over the course of a week. Assistance work will noticeably lessened. Weeks 9-11: Taper / meet. You will only have 2 sessions on week 9; the deadlift opener session and the squat/bench opener session. On week 11, you will have a final taper with extremely submaximal weights to stay grooved for the meet. Base Weeks (Weeks 1-7) Frequency Squat Frequency - 2x (Comp Day 4/Accessory Day 2) Bench Frequency - 3x (Accessory Day 1/Comp Day 3/Accessory Day 4) Deadlift Frequency - 2x (Accessory Day 3/Comp Day 1) OHP Frequency - 1x (Day 2) It is recommended after meet day that you take a full week to deload before doing another cycle with this program. Can therefore be used 4x per year.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 24, 2025 08:08
  • Last Edited
    Dec 26, 2025 11:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Quadriceps
10.2%
Glutes
10.2%
Hamstrings
10.2%
Front Delts
10%
Chest
9.8%
Upper Back
7.5%
Abs
6.3%
Lats
5.5%
Biceps
5.3%
Adductors
2.6%
Lower Back
2.5%
Middle Delts
2%
Forearms
2%
Calves
1.9%
Rear Delts
1%
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
2 reps
3 reps
3 reps
87%
78%
75%
2
Larsen Press (Barbell)
1
1
1
1
1
6 reps
4 reps
2 reps
2 reps
6 reps
RPE 6-7
RPE 6-7
RPE 6-7
RPE 7-8
RPE 7-8
3
Incline Bench Press (Barbell)
2
7 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 7-8
6
Calf Raise (Leg Press)
3
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
2 reps
3 reps
3 reps
90%
80%
77%
2
Larsen Press (Barbell)
1
1
1
1
1
5 reps
4 reps
2 reps
2 reps
5 reps
RPE 6-7
RPE 6-7
RPE 6-7
RPE 7-8
RPE 7-8
3
Incline Bench Press (Barbell)
2
6 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 7-8
6
Calf Raise (Leg Press)
3
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
2 reps
3 reps
3 reps
93%
82%
79%
2
Larsen Press (Barbell)
1
1
1
1
1
4 reps
3 reps
2 reps
2 reps
4 reps
RPE 6-7
RPE 6-7
RPE 6-7
RPE 7-8
RPE 7-8
3
Incline Bench Press (Barbell)
2
5 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 7-8
6
Calf Raise (Leg Press)
3
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
2 reps
3 reps
3 reps
96%
84%
81%
2
Larsen Press (Barbell)
1
1
1
1
3 reps
2 reps
1 reps
3 reps
RPE 6-7
RPE 6-7
RPE 7-8
RPE 7-8
3
Incline Bench Press (Barbell)
3
4 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 7-8
6
Calf Raise (Leg Press)
3
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1 reps
2 reps
2 reps
91%
84%
81%
2
Larsen Press (Barbell)
1
3
2 reps
4 reps
RPE 6
RPE 6
3
Incline Bench Press (Barbell)
3
4 reps
RPE 6
4
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 7-8
6
Calf Raise (Leg Press)
3
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
1 reps
2 reps
2 reps
94%
86%
83%
2
Larsen Press (Barbell)
1
3
2 reps
4 reps
RPE 7
RPE 7
3
Incline Bench Press (Barbell)
3
4 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-10 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 7-8
6
Calf Raise (Leg Press)
3
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
1 reps
97%
86%
2
Larsen Press (Barbell)
1
2
2 reps
4 reps
RPE 7.5
RPE 7.5
3
Incline Bench Press (Barbell)
2
4 reps
RPE 7.5
4
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 7-8
6
Calf Raise (Leg Press)
2
15 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
100%
76%
2
Larsen Press (Barbell)
5
4 reps
RPE 6
3
Pull-Up (Weighted)
3
3-6 reps
RPE 9-10
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
94%
79%
2
Larsen Press (Barbell)
4
4 reps
RPE 6
3
Pull-Up (Weighted)
3
3-6 reps
RPE 9-10
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
1 reps
88%
82%
2
Larsen Press (Barbell)
3
4 reps
RPE 6
3
Pull-Up (Weighted)
3
3-6 reps
RPE 9-10
4
Barbell Row
2
8 reps
RPE 7-8
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
64%
2
Bench Press (Paused)
3
3 reps
70%
3
Deadlift (Barbell)
2
2 reps
64%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
1
6 reps
4 reps
2 reps
2 reps
6 reps
RPE 6-7
RPE 6-7
RPE 6-7
RPE 7-8
RPE 7-8
2
Safety Bar Squat
2
7 reps
RPE 7
3
Overhead Press (Barbell)
1
1
3
2 reps
5 reps
5 reps
87%
78%
75%
4
JM Press
3
6-10 reps
RPE 9-10
5
Single Arm Row (Cable)
2
12 reps
RPE 7-8
6
Face Pull
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
1
5 reps
4 reps
2 reps
2 reps
5 reps
RPE 6-7
RPE 6-7
RPE 6-7
RPE 7-8
RPE 7-8
2
Safety Bar Squat
2
6 reps
RPE 7
3
Overhead Press (Barbell)
1
1
3
2 reps
5 reps
5 reps
90%
80%
77%
4
JM Press
3
6-10 reps
RPE 9-10
5
Single Arm Row (Cable)
2
12 reps
RPE 7-8
6
Face Pull
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
1
4 reps
3 reps
2 reps
2 reps
4 reps
RPE 6-7
RPE 6-7
RPE 6-7
RPE 7-8
RPE 7-8
2
Safety Bar Squat
2
5 reps
RPE 7
3
Overhead Press (Barbell)
1
1
3
2 reps
5 reps
5 reps
93%
82%
79%
4
JM Press
3
6-10 reps
RPE 9-10
5
Single Arm Row (Cable)
2
12 reps
RPE 7-8
6
Face Pull
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
3 reps
2 reps
1 reps
3 reps
RPE 6-7
RPE 6-7
RPE 7-8
RPE 7-8
2
Safety Bar Squat
3
4 reps
RPE 7
3
Overhead Press (Barbell)
1
1
3
2 reps
5 reps
5 reps
96%
84%
81%
4
JM Press
3
6-10 reps
RPE 9-10
5
Single Arm Row (Cable)
2
12 reps
RPE 7-8
6
Face Pull
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
2 reps
4 reps
RPE 6
RPE 6
2
Safety Bar Squat
3
4 reps
RPE 6
3
Overhead Press (Barbell)
1
1
3
1 reps
3 reps
3 reps
91%
84%
81%
4
JM Press
3
6-10 reps
RPE 9-10
5
Single Arm Row (Cable)
2
12 reps
RPE 7-8
6
Face Pull
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
3
2 reps
4 reps
RPE 7
RPE 7
2
Safety Bar Squat
3
4 reps
RPE 7
3
Overhead Press (Barbell)
1
1
3
1 reps
3 reps
3 reps
94%
86%
83%
4
JM Press
3
6-10 reps
RPE 9-10
5
Single Arm Row (Cable)
2
12 reps
RPE 7-8
6
Face Pull
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
2
2 reps
4 reps
RPE 7.5
RPE 7.5
2
Safety Bar Squat
2
4 reps
RPE 7.5
3
Overhead Press (Barbell)
1
3
1 reps
2 reps
97%
86%
4
JM Press
2
6-10 reps
RPE 9-10
5
Single Arm Row (Cable)
2
12 reps
RPE 7-8
6
Face Pull
2
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
2 reps
82%
2
Overhead Press (Barbell)
1
3
1 reps
4 reps
100%
76%
3
JM Press
3
3-6 reps
RPE 9-10
4
Barbell Row
3
8 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
2 reps
84%
2
Overhead Press (Barbell)
1
3
1 reps
3 reps
94%
79%
3
JM Press
3
3-6 reps
RPE 9-10
4
Barbell Row
3
8 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
1 reps
88%
82%
2
Bench Press (Paused)
1
3
1 reps
2 reps
88%
82%
3
Pendlay Row
3
6 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Bodyweight)
2
8 reps
RPE 7-8
5
Skull Crusher (Barbell)
2
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
1
4 reps
3 reps
2 reps
2 reps
4 reps
RPE 6-7
RPE 6-7
RPE 6-7
RPE 7-8
RPE 7-8
2
Deadlift (Deficit)
2
5 reps
RPE 7
3
Bench Press (Paused)
1
1
3
2 reps
5 reps
5 reps
87%
78%
75%
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9-10
5
Lat Pulldown (Close Grip)
2
12 reps
RPE 7-8
6
Calf Raise (Machine)
3
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
1
3 reps
2 reps
1 reps
1 reps
3 reps
RPE 6-7
RPE 6-7
RPE 6-7
RPE 7-8
RPE 7-8
2
Deadlift (Deficit)
2
4 reps
RPE 7
3
Bench Press (Paused)
1
1
3
2 reps
5 reps
5 reps
90%
80%
77%
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9-10
5
Lat Pulldown (Close Grip)
2
12 reps
RPE 7-8
6
Calf Raise (Machine)
3
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
2 reps
1 reps
1 reps
2 reps
RPE 6-7
RPE 6-7
RPE 7-8
RPE 7-8
2
Deadlift (Deficit)
3
3 reps
RPE 7
3
Bench Press (Paused)
1
1
3
2 reps
5 reps
5 reps
93%
82%
79%
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9-10
5
Lat Pulldown (Close Grip)
2
12 reps
RPE 7-8
6
Calf Raise (Machine)
3
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
2 reps
1 reps
2 reps
RPE 6-7
RPE 7-8
RPE 7-8
2
Deadlift (Deficit)
4
2 reps
RPE 7
3
Bench Press (Paused)
1
1
3
2 reps
5 reps
5 reps
96%
84%
82%
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9-10
5
Lat Pulldown (Close Grip)
2
12 reps
RPE 7-8
6
Calf Raise (Machine)
3
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
2 reps
2 reps
RPE 6
RPE 5
2
Deadlift (Deficit)
4
2 reps
RPE 6
3
Bench Press (Paused)
1
1
3
1 reps
3 reps
3 reps
91%
84%
81%
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9-10
5
Lat Pulldown (Close Grip)
2
12 reps
RPE 7-8
6
Calf Raise (Machine)
3
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
2 reps
2 reps
RPE 7
RPE 6
2
Deadlift (Deficit)
4
2 reps
RPE 7
3
Bench Press (Paused)
1
1
3
1 reps
3 reps
3 reps
94%
86%
83%
4
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 9-10
5
Lat Pulldown (Close Grip)
2
12 reps
RPE 7-8
6
Calf Raise (Machine)
3
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
2 reps
2 reps
RPE 7.5
RPE 6.5
2
Deadlift (Deficit)
3
2 reps
RPE 7.5
3
Bench Press (Paused)
1
3
1 reps
2 reps
97%
86%
4
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9-10
5
Lat Pulldown (Close Grip)
2
12 reps
RPE 7-8
6
Calf Raise (Machine)
2
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
82%
2
Bench Press (Paused)
1
3
1 reps
4 reps
100%
76%
3
Bicep Curl (EZ Bar)
3
6 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
84%
2
Bench Press (Paused)
1
3
1 reps
3 reps
94%
79%
3
Bicep Curl (EZ Bar)
3
6 reps
RPE 9-10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
2 reps
4 reps
4 reps
87%
78%
75%
2
Long Pause Bench Press
1
1
1
1
1
4 reps
3 reps
2 reps
2 reps
4 reps
RPE 6-7
RPE 6-7
RPE 6-7
RPE 7-8
RPE 7-8
3
Bench Press (Close Grip)
2
5 reps
RPE 7
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
5
Skull Crusher (Barbell)
2
12 reps
RPE 7-8
6
Face Pull
3
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
2 reps
4 reps
4 reps
90%
80%
77%
2
Long Pause Bench Press
1
1
1
1
1
3 reps
2 reps
1 reps
1 reps
3 reps
RPE 6-7
RPE 6-7
RPE 6-7
RPE 7-8
RPE 7-8
3
Bench Press (Close Grip)
2
4 reps
RPE 7
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
5
Skull Crusher (Barbell)
2
12 reps
RPE 7-8
6
Face Pull
3
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
2 reps
4 reps
4 reps
93%
82%
79%
2
Long Pause Bench Press
1
1
1
1
2 reps
1 reps
1 reps
2 reps
RPE 6-7
RPE 6-7
RPE 7-8
RPE 7-8
3
Bench Press (Close Grip)
3
3 reps
RPE 7
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
5
Skull Crusher (Barbell)
2
12 reps
RPE 7-8
6
Face Pull
3
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
2 reps
4 reps
4 reps
96%
84%
81%
2
Long Pause Bench Press
1
1
1
2 reps
1 reps
2 reps
RPE 6-7
RPE 7-8
RPE 7-8
3
Bench Press (Close Grip)
4
2 reps
RPE 7
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
5
Skull Crusher (Barbell)
2
12 reps
RPE 7-8
6
Face Pull
3
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
1 reps
3 reps
3 reps
91%
84%
81%
2
Long Pause Bench Press
1
2
2 reps
2 reps
RPE 6
RPE 5
3
Bench Press (Close Grip)
4
2 reps
RPE 6
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
5
Skull Crusher (Barbell)
2
12 reps
RPE 7-8
6
Face Pull
3
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
1 reps
3 reps
3 reps
94%
86%
83%
2
Long Pause Bench Press
1
2
2 reps
2 reps
RPE 7
RPE 6
3
Bench Press (Close Grip)
4
2 reps
RPE 7
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
5
Skull Crusher (Barbell)
2
12 reps
RPE 7-8
6
Face Pull
3
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
2 reps
97%
86%
2
Long Pause Bench Press
1
1
2 reps
2 reps
RPE 7.5
RPE 6.5
3
Bench Press (Close Grip)
3
2 reps
RPE 6.5
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
5
Skull Crusher (Barbell)
2
12 reps
RPE 7-8
6
Face Pull
2
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
4 reps
100%
76%
2
Bench Press (Paused)
5
2 reps
82%
3
Pendlay Row
3
6 reps
RPE 9-10
4
Skull Crusher (Barbell)
3
8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
94%
79%
2
Bench Press (Paused)
4
2 reps
84%
3
Pendlay Row
3
6 reps
RPE 9-10
4
Skull Crusher (Barbell)
3
8 reps
RPE 7-8
Week 1
1 / 11 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
2 Reps
3 Reps
3 Reps
87%
78%
75%
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
2 Reps
6 Reps
@6-7
@6-7
@6-7
@7-8
@7-8
3
Incline Bench Press (Barbell)
2 Sets
7 Reps
@7
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
5
Hammer Curl (Dumbbell)
2 Sets
12 Reps
@7-8
6
Calf Raise (Leg Press)
3 Sets
15 Reps
@7-8
Day 2
1
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
2 Reps
6 Reps
@6-7
@6-7
@6-7
@7-8
@7-8
2
Safety Bar Squat
2 Sets
7 Reps
@7
3
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
2 Reps
5 Reps
5 Reps
87%
78%
75%
4
JM Press
3 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
5
Single Arm Row (Cable)
2 Sets
12 Reps
@7-8
6
Face Pull
3 Sets
15 Reps
@7-8
Day 3
1
Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
3 Reps
2 Reps
2 Reps
4 Reps
@6-7
@6-7
@6-7
@7-8
@7-8
2
Deadlift (Deficit)
2 Sets
5 Reps
@7
3
Bench Press (Paused)
1 Set
1 Set
3 Sets
2 Reps
5 Reps
5 Reps
87%
78%
75%
4
Preacher Curl (EZ Bar)
3 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
5
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@7-8
6
Calf Raise (Machine)
3 Sets
10 Reps
@7-8
Day 4
1
Squat (Low Bar)
1 Set
1 Set
3 Sets
2 Reps
4 Reps
4 Reps
87%
78%
75%
2
Long Pause Bench Press
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
3 Reps
2 Reps
2 Reps
4 Reps
@6-7
@6-7
@6-7
@7-8
@7-8
3
Bench Press (Close Grip)
2 Sets
5 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
5
Skull Crusher (Barbell)
2 Sets
12 Reps
@7-8
6
Face Pull
3 Sets
10 Reps
@7-8