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Bodybuilding/powerbuilding workout
by Jacob W.
6 athletes joined
Program Description
Powerbuilding add 5 pounds to working sets each week and test maxes at week 4 and 8 if inclined to
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Mar 03, 2024 04:49
Last Edited
Jun 09, 2024 06:58
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Week 1
1 / 8 Weeks
Day 4
1
Bench Press (Dumbbell)
3 Sets
5 Reps
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
85%
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
6
Overhead Press (Barbell)
3 Sets
5 Reps
85%
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
8
Shrug (Dumbbell)
3 Sets
12 Reps
@8
Day 6
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 3
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 6
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
85%
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
6
Overhead Press (Barbell)
3 Sets
5 Reps
85%
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
8
Shrug (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
5 Reps
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@7
Day 5
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
85%
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
6
Overhead Press (Barbell)
3 Sets
5 Reps
85%
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
8
Shrug (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
5 Reps
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@7
Day 5
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
Day 6
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
85%
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
6
Overhead Press (Barbell)
3 Sets
5 Reps
85%
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
8
Shrug (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
5 Reps
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@7
Day 5
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
Day 6
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
85%
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
6
Overhead Press (Barbell)
3 Sets
5 Reps
85%
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
8
Shrug (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
5 Reps
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@7
Day 5
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
Day 6
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
85%
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
6
Overhead Press (Barbell)
3 Sets
5 Reps
85%
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
8
Shrug (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
5 Reps
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@7
Day 5
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
Day 6
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
85%
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
6
Overhead Press (Barbell)
3 Sets
5 Reps
85%
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
8
Shrug (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
5 Reps
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@7
Day 5
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
Day 6
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
85%
70%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
6
Overhead Press (Barbell)
3 Sets
5 Reps
85%
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
8
Shrug (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
5 Reps
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
3
Skull Crusher
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@7
Day 5
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
10 Reps
80%
75%
2
Leg Press
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
12 Reps
@8
Day 6
1
Barbell Row
5 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
4
Bicep Curl (EZ Bar)
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8