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BoostcampPNG

POWERLIFTING MEET PREP

by Ricardo O.

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
    Jun 26, 2025 02:49
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
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