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Brick sh!t house pt1

by Jayden S.
1 athletes joined

Program Description

Focuses on strength and muscle mass Notes- high bar* is wide squat

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 27, 2024 05:10
  • Last Edited
    Jun 18, 2025 11:03

Summary

Transform your physique with the **Brick sh!t house pt1** program, a comprehensive 12-week journey designed to build strength and muscle. Committing just four days a week, you'll dive into a mix of barbell, dumbbell, and machine exercises targeting both upper and lower body. From squats to overhead presses, each session is crafted to maximize intensity and results, ensuring you push your limits and achieve your fitness goals. Get ready to lay the foundation for a powerful, sculpted body!
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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
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Bench Press (Wide Grip)
2
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
2
10 reps
RPE 7
4
Lat Pulldown
3
15 reps
RPE 6.5
5
T-Bar Row
3
15 reps
RPE 6.5
6
Preacher Curl (Barbell)
2
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6.5
2
Spoto Press
2
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
3
12 reps
RPE 6.5
5
T-Bar Row
2
12 reps
RPE 6.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 7
2
Spoto Press
2
10 reps
RPE 6.5
3
Incline Bench Press (Barbell)
2
10 reps
RPE 6.5
4
Lat Pulldown
4
12 reps
RPE 6.5
5
T-Bar Row
3
12 reps
RPE 6.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Bench Press (Wide Grip)
2
8 reps
RPE 7.5
3
Incline Bench Press (Barbell)
2
8 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 6.5
5
T-Bar Row
3
12 reps
RPE 6.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7
2
Bench Press (Wide Grip)
2
8 reps
RPE 8
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 7.5
5
T-Bar Row
4
12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7
2
Spoto Press
2
8 reps
RPE 8.5
3
Incline Bench Press (Barbell)
2
8 reps
RPE 8.5
4
Lat Pulldown
4
12 reps
RPE 7.5
5
T-Bar Row
5
12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Bicep Curl (Barbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Bench Press (Wide Grip)
2
6 reps
RPE 7
3
Incline Bench Press (Barbell)
2
6 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7.5
5
T-Bar Row
3
12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 7
7
Bicep Curl (Barbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
72%
2
Spoto Press
2
6 reps
RPE 8
3
Incline Bench Press (Barbell)
2
6 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
T-Bar Row
4
10 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
7
Bicep Curl (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Wide Grip)
2
6 reps
RPE 8.5
3
Incline Bench Press (Barbell)
2
6 reps
RPE 8.5
4
Lat Pulldown
5
10 reps
RPE 8
5
T-Bar Row
4
10 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7.5
7
Bicep Curl (Barbell)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Sling Shot Bench Press (Barbell)
5
5 reps
RPE 7
3
Floor Press (Barbell)
4
5 reps
RPE 7
4
Lat Pulldown
5
9 reps
RPE 7.5
5
Back Extension (Weighted)
4
9 reps
RPE 7
6
Hammer Curl
3
9 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Sling Shot Bench Press (Barbell)
4
5 reps
RPE 7.5
3
Floor Press (Barbell)
4
5 reps
RPE 7.5
4
Lat Pulldown
4
9 reps
RPE 7.5
5
Back Extension (Weighted)
4
9 reps
RPE 7
6
Hammer Curl
4
9 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Sling Shot Bench Press (Barbell)
3
5 reps
RPE 8
3
Floor Press (Barbell)
3
5 reps
RPE 8
4
Lat Pulldown
2
9 reps
RPE 7.5
5
Back Extension (Weighted)
2
9 reps
RPE 7.5
6
Hammer Curl
3
9 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Front Squat (Barbell)
2
10 reps
RPE 6-7
3
Belt Squat
2
10 reps
RPE 6-7
4
Leg Extension
2
12 reps
-
5
Sit Up
2
15 reps
-
6
Seated Hamstring Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Front Squat (Barbell)
2
10 reps
RPE 7
3
Belt Squat
2
10 reps
RPE 7
4
Leg Extension
4
12 reps
RPE 7
5
Abs Crunch (Weighted)
4
12 reps
RPE 6.5
6
Hamstring Curl
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 7
2
Front Squat (Barbell)
2
10 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 7
4
Abs Crunch (Weighted)
4
12 reps
RPE 6.5
5
Hamstring Curl
3
12 reps
RPE 6.5
6
High Bar Squat (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Front Squat (Barbell)
2
8 reps
RPE 7
3
Belt Squat
2
8 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 7
5
Abs Crunch (Weighted)
3
12 reps
RPE 6.5
6
Hamstring Curl
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 7
2
Front Squat (Barbell)
2
8 reps
RPE 8
3
Belt Squat
2
8 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 7
5
Abs Crunch (Weighted)
4
12 reps
RPE 6.5
6
Hamstring Curl
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7
2
High Bar Squat (Barbell)
2
8 reps
RPE 8
3
Front Squat (Barbell)
2
8 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 7
5
Abs Crunch (Weighted)
4
12 reps
RPE 8
6
Hamstring Curl
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Belt Squat
2
6 reps
RPE 7
3
Front Squat (Barbell)
2
6 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Abs Crunch (Weighted)
3
10 reps
RPE 7
6
Hamstring Curl
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
72%
2
High Bar Squat (Barbell)
2
6 reps
RPE 8
3
Front Squat (Barbell)
2
6 reps
RPE 8
4
Leg Extension
4
10 reps
RPE 7
5
Abs Crunch (Weighted)
4
10 reps
RPE 7
6
Hamstring Curl
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Belt Squat
2
6 reps
RPE 9
3
Front Squat (Barbell)
2
6 reps
RPE 9
4
Leg Extension
5
10 reps
RPE 7.5
5
Abs Crunch (Weighted)
4
10 reps
RPE 7.5
6
Hamstring Curl
4
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Split Squat (Smith Machine)
4
5 reps
RPE 7.5
3
Box Squat (Barbell)
5
5 reps
RPE 7
4
Leg Press
4
9 reps
RPE 7.5
5
Side Bend (Dumbbell)
3
9 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Split Squat (Smith Machine)
4
5 reps
RPE 7.5
3
Box Squat (Barbell)
4
5 reps
RPE 7.5
4
Leg Press
4
9 reps
RPE 7.5
5
Side Bend (Dumbbell)
3
9 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Split Squat (Smith Machine)
4
5 reps
RPE 7.5
3
Box Squat (Barbell)
4
5 reps
RPE 7.5
4
Leg Press
4
9 reps
RPE 7.5
5
Side Bend (Dumbbell)
3
9 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 6
2
Bench Press (Close Grip)
2
10 reps
RPE 7
3
Behind-the-Neck Push Press
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 6.5
5
Skull Crusher
2
15 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 7
2
Bench Press (Close Grip)
2
10 reps
RPE 7
3
Behind-the-Neck Push Press
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6.5
5
Skull Crusher
3
15 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
RPE 7
2
Bench Press (Close Grip)
2
10 reps
RPE 8.5
3
Behind-the-Neck Push Press
2
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6.5
5
Skull Crusher
4
15 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Bench Press (Close Grip)
2
8 reps
RPE 7
3
Behind-the-Neck Push Press
2
8 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
5
Skull Crusher
3
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Bench Press (Close Grip)
2
8 reps
RPE 8
3
Behind-the-Neck Push Press
2
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Skull Crusher
4
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
8 reps
RPE 7
2
Bench Press (Close Grip)
2
8 reps
RPE 8.5
3
Behind-the-Neck Push Press
2
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 7
5
Skull Crusher
4
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 7
2
Bench Press (Close Grip)
2
6 reps
RPE 7.5
3
Behind-the-Neck Push Press
2
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
72%
2
Bench Press (Close Grip)
2
6 reps
RPE 8
3
Behind-the-Neck Push Press
2
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
5
Skull Crusher
4
10 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Close Grip)
2
6 reps
RPE 9
3
Behind-the-Neck Push Press
2
6 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 7.5
5
Skull Crusher
4
10 reps
RPE 7.5
6
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
RPE 8
2
Push Press (Barbell)
5
5 reps
RPE 7
3
Pin Press Bench (Barbell)
4
5 reps
RPE 7.5
4
Upright Row (Barbell)
4
9 reps
RPE 7.5
5
JM Press
5
9 reps
RPE 7.5
6
French Press
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 8.5
2
Push Press (Barbell)
4
5 reps
RPE 7.5
3
Pin Press Bench (Barbell)
4
5 reps
RPE 7.5
4
Upright Row (Barbell)
4
9 reps
RPE 7.5
5
JM Press
4
9 reps
RPE 7.5
6
French Press
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
RPE 8.5
2
Push Press (Barbell)
4
5 reps
RPE 7.5
3
Pin Press Bench (Barbell)
4
5 reps
RPE 7.5
4
Upright Row (Barbell)
4
9 reps
RPE 7.5
5
JM Press
4
9 reps
RPE 7.5
6
French Press
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
3
Good Morning
2
10 reps
RPE 6.5
4
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
5
Hamstring Curl
2
15 reps
RPE 6.5
6
Abs Crunch (Weighted)
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Good Morning
2
10 reps
RPE 7
4
Bent Over Row (Barbell)
4
12 reps
RPE 6.5
5
Hamstring Curl
4
12 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8.5
3
Good Morning
2
10 reps
RPE 8
4
Bent Over Row (Barbell)
4
12 reps
RPE 6.5
5
Hamstring Curl
4
12 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
3
Good Morning
2
8 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Hamstring Curl
3
12 reps
RPE 6.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Good Morning
2
8 reps
RPE 8
4
Bent Over Row (Barbell)
4
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
3
Good Morning
2
8 reps
RPE 8
4
Bent Over Row (Barbell)
4
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 7.5
3
Good Morning
2
6 reps
RPE 7.5
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
Hamstring Curl
3
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
72%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Good Morning
2
6 reps
RPE 8
4
Bent Over Row (Barbell)
4
10 reps
RPE 7.5
5
Hamstring Curl
4
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 9
3
Good Morning
2
6 reps
RPE 9
4
Bent Over Row (Barbell)
5
10 reps
RPE 7.5
5
Hamstring Curl
4
10 reps
RPE 7.5
6
Leg Raise (Captain's Chair)
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Deadlift (Deficit)
5
5 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
4
Pendlay Row
4
9 reps
RPE 7
5
Cable Crunch
4
9 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8.5
2
Deadlift (Deficit)
4
5 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
4
Pendlay Row
4
9 reps
RPE 7
5
Cable Crunch
3
9 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8.5
2
Deadlift (Deficit)
4
5 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
4
Pendlay Row
4
9 reps
RPE 7
5
Cable Crunch
3
9 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@6
2
Front Squat (Barbell)
2 Sets
10 Reps
@6-7
3
Belt Squat
2 Sets
10 Reps
@6-7
4
Leg Extension
2 Sets
12 Reps
-
5
Sit Up
2 Sets
15 Reps
-
6
Seated Hamstring Curl
2 Sets
15 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
@6
2
Bench Press (Close Grip)
2 Sets
10 Reps
@7
3
Behind-the-Neck Push Press
2 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@6.5
5
Skull Crusher
2 Sets
15 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@6.5
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
@6.5
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6.5
3
Good Morning
2 Sets
10 Reps
@6.5
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@6.5
5
Hamstring Curl
2 Sets
15 Reps
@6.5
6
Abs Crunch (Weighted)
2 Sets
15 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Bench Press (Wide Grip)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@7
4
Lat Pulldown
3 Sets
15 Reps
@6.5
5
T-Bar Row
3 Sets
15 Reps
@6.5
6
Preacher Curl (Barbell)
2 Sets
15 Reps
@6.5