logo
BoostcampPNG

POWERLIFTING MEET PREP

by Ricardo O.
1 athletes joined

Program Description

Basic 12 week powerlifting prep. No fancy stuff added. You can add to it , but don’t take away

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 25, 2025 02:19
  • Last Edited
    Jul 13, 2025 03:16

Summary

Prepare to elevate your strength game with the POWERLIFTING MEET PREP program! Over 12 weeks, this structured 4-day-a-week plan focuses on building your squat, bench press, and deadlift, ensuring you're competition-ready. Each session is designed to challenge your limits with a mix of barbell and dumbbell exercises, emphasizing proper form and progressive overload. Whether you're a seasoned lifter or new to powerlifting, this program will help you maximize your gains and boost your confidence on the platform. Get ready to lift heavy and achieve your personal best!
BlogBannerPC
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
BlogBannerPC
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)
5
6 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
77%
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
79%
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
82%
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
87%
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
89%
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
91%
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
93%
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
95%
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
97%
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
99%
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
75%
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
WEIGHTED SIT UP
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
77%
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
WEIGHTED SIT UP
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
79%
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
WEIGHTED SIT UP
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
82%
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
WEIGHTED SIT UP
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
WEIGHTED SIT UP
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
87%
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
WEIGHTED SIT UP
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
89%
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
WEIGHTED SIT UP
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
91%
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
WEIGHTED SIT UP
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
93%
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
WEIGHTED SIT UP
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
95%
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
WEIGHTED SIT UP
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
97%
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
WEIGHTED SIT UP
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
99%
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
WEIGHTED SIT UP
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
75%
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Cable Low Row
4
10 reps
RPE 8
4
Single Arm Iso Row
4
10 reps
RPE 8
5
Lying Reverse Fly
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Incline Bicep Curl
3
12 reps
RPE 8
8
Concentration Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
77%
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Cable Low Row
4
10 reps
RPE 8
4
Single Arm Iso Row
4
10 reps
RPE 8
5
Lying Reverse Fly
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Incline Bicep Curl
3
12 reps
RPE 8
8
Concentration Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
79%
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Cable Low Row
4
10 reps
RPE 8
4
Single Arm Iso Row
4
10 reps
RPE 8
5
Lying Reverse Fly
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Incline Bicep Curl
3
12 reps
RPE 8
8
Concentration Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
82%
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Cable Low Row
4
10 reps
RPE 8
4
Single Arm Iso Row
4
10 reps
RPE 8
5
Lying Reverse Fly
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Incline Bicep Curl
3
12 reps
RPE 8
8
Concentration Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
85%
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Cable Low Row
4
10 reps
RPE 8
4
Single Arm Iso Row
4
10 reps
RPE 8
5
Lying Reverse Fly
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Incline Bicep Curl
3
12 reps
RPE 8
8
Concentration Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
87%
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Cable Low Row
4
10 reps
RPE 8
4
Single Arm Iso Row
4
10 reps
RPE 8
5
Lying Reverse Fly
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Incline Bicep Curl
3
12 reps
RPE 8
8
Concentration Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
89%
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Cable Low Row
4
10 reps
RPE 8
4
Single Arm Iso Row
4
10 reps
RPE 8
5
Lying Reverse Fly
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Incline Bicep Curl
3
12 reps
RPE 8
8
Concentration Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
91%
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Cable Low Row
4
10 reps
RPE 8
4
Single Arm Iso Row
4
10 reps
RPE 8
5
Lying Reverse Fly
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Incline Bicep Curl
3
12 reps
RPE 8
8
Concentration Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
93%
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Cable Low Row
4
10 reps
RPE 8
4
Single Arm Iso Row
4
10 reps
RPE 8
5
Lying Reverse Fly
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Incline Bicep Curl
3
12 reps
RPE 8
8
Concentration Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
95%
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Cable Low Row
4
10 reps
RPE 8
4
Single Arm Iso Row
4
10 reps
RPE 8
5
Lying Reverse Fly
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Incline Bicep Curl
3
12 reps
RPE 8
8
Concentration Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
97%
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Cable Low Row
4
10 reps
RPE 8
4
Single Arm Iso Row
4
10 reps
RPE 8
5
Lying Reverse Fly
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Incline Bicep Curl
3
12 reps
RPE 8
8
Concentration Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
99%
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Cable Low Row
4
10 reps
RPE 8
4
Single Arm Iso Row
4
10 reps
RPE 8
5
Lying Reverse Fly
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Incline Bicep Curl
3
12 reps
RPE 8
8
Concentration Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Shrug (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Dumbbell)
4
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Side Bend (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Shrug (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Dumbbell)
4
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Side Bend (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Shrug (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Dumbbell)
4
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Side Bend (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Shrug (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Dumbbell)
4
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Side Bend (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Shrug (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Dumbbell)
4
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Side Bend (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Shrug (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Dumbbell)
4
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Side Bend (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Shrug (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Dumbbell)
4
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Side Bend (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Shrug (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Dumbbell)
4
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Side Bend (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Shrug (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Dumbbell)
4
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Side Bend (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Shrug (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Dumbbell)
4
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Side Bend (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Shrug (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Dumbbell)
4
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Side Bend (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Shrug (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Dumbbell)
4
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Side Bend (Dumbbell)
3
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
6 Reps
75%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8
3
Goblet Squat
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
6 Reps
75%
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Front Raise
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Rolling Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
7
WEIGHTED SIT UP
3 Sets
15 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
6 Reps
75%
2
Lat Pulldown (Close Grip)
4 Sets
10 Reps
@8
3
Cable Low Row
4 Sets
10 Reps
@8
4
Single Arm Iso Row
4 Sets
10 Reps
@8
5
Lying Reverse Fly
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
7
Incline Bicep Curl
3 Sets
12 Reps
@8
8
Concentration Curl
3 Sets
12 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Shrug (Dumbbell)
4 Sets
10 Reps
@8
4
Upright Row (Dumbbell)
4 Sets
10 Reps
@8
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
6
Side Bend (Dumbbell)
3 Sets
15 Reps
@8