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D.R.E.V
by Drev
1 athletes joined
Program Description
Build strength ⭐
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 09, 2024 10:47
Last Edited
Jun 11, 2024 06:45
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Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Seated Row (Cable)
3 Sets
15 Reps
@7.5
6
High Row
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
20 Reps
@7.5
8
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
3
Hack Squat
3 Sets
15 Reps
@7.5
4
Leg Extension
3 Sets
15 Reps
@7.5
5
Lying Leg Curl
3 Sets
15 Reps
@7.5
6
Single Leg Press
3 Sets
16 Reps
@7.5
7
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
@7.5
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
9
Hammer Curl
3 Sets
15 Reps
@7.5
10
Russian Twist (Dumbbell)
3 Sets
16 Reps
@7.5
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@7.5
3
Chest Press (Machine)
3 Sets
15 Reps
@7.5
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@7.5
5
Standing Pullover (Cable)
3 Sets
15 Reps
@7.5
6
Front Raise
3 Sets
15 Reps
@7.5
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
8B
Push Up
3 Sets
10 Reps
@7.5
8C
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
3
Hack Squat
3 Sets
15 Reps
@7.5
4
Leg Extension
3 Sets
15 Reps
@7.5
5
Lying Leg Curl
3 Sets
15 Reps
@7.5
6
Single Leg Press
3 Sets
16 Reps
@7.5
7
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
@7.5
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
9
Hammer Curl
3 Sets
15 Reps
@7.5
10
Russian Twist (Dumbbell)
3 Sets
16 Reps
@7.5
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Seated Row (Cable)
3 Sets
15 Reps
@7.5
6
High Row
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
20 Reps
@7.5
8
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@7.5
3
Chest Press (Machine)
3 Sets
15 Reps
@7.5
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@7.5
5
Standing Pullover (Cable)
3 Sets
15 Reps
@7.5
6
Front Raise
3 Sets
15 Reps
@7.5
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
8B
Push Up
3 Sets
10 Reps
@7.5
8C
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
3
Hack Squat
3 Sets
15 Reps
@7.5
4
Leg Extension
3 Sets
15 Reps
@7.5
5
Lying Leg Curl
3 Sets
15 Reps
@7.5
6
Single Leg Press
3 Sets
16 Reps
@7.5
7
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
@7.5
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
9
Hammer Curl
3 Sets
15 Reps
@7.5
10
Russian Twist (Dumbbell)
3 Sets
16 Reps
@7.5
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Seated Row (Cable)
3 Sets
15 Reps
@7.5
6
High Row
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
20 Reps
@7.5
8
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@7.5
3
Chest Press (Machine)
3 Sets
15 Reps
@7.5
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@7.5
5
Standing Pullover (Cable)
3 Sets
15 Reps
@7.5
6
Front Raise
3 Sets
15 Reps
@7.5
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
8B
Push Up
3 Sets
10 Reps
@7.5
8C
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
3
Hack Squat
3 Sets
15 Reps
@7.5
4
Leg Extension
3 Sets
15 Reps
@7.5
5
Lying Leg Curl
3 Sets
15 Reps
@7.5
6
Single Leg Press
3 Sets
16 Reps
@7.5
7
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
@7.5
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
9
Hammer Curl
3 Sets
15 Reps
@7.5
10
Russian Twist (Dumbbell)
3 Sets
16 Reps
@7.5
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Seated Row (Cable)
3 Sets
15 Reps
@7.5
6
High Row
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
20 Reps
@7.5
8
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@7.5
3
Chest Press (Machine)
3 Sets
15 Reps
@7.5
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@7.5
5
Standing Pullover (Cable)
3 Sets
15 Reps
@7.5
6
Front Raise
3 Sets
15 Reps
@7.5
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
8B
Push Up
3 Sets
10 Reps
@7.5
8C
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
3
Hack Squat
3 Sets
15 Reps
@7.5
4
Leg Extension
3 Sets
15 Reps
@7.5
5
Lying Leg Curl
3 Sets
15 Reps
@7.5
6
Single Leg Press
3 Sets
16 Reps
@7.5
7
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
@7.5
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
9
Hammer Curl
3 Sets
15 Reps
@7.5
10
Russian Twist (Dumbbell)
3 Sets
16 Reps
@7.5
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Seated Row (Cable)
3 Sets
15 Reps
@7.5
6
High Row
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
20 Reps
@7.5
8
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@7.5
3
Chest Press (Machine)
3 Sets
15 Reps
@7.5
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@7.5
5
Standing Pullover (Cable)
3 Sets
15 Reps
@7.5
6
Front Raise
3 Sets
15 Reps
@7.5
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
8B
Push Up
3 Sets
10 Reps
@7.5
8C
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
3
Hack Squat
3 Sets
15 Reps
@7.5
4
Leg Extension
3 Sets
15 Reps
@7.5
5
Lying Leg Curl
3 Sets
15 Reps
@7.5
6
Single Leg Press
3 Sets
16 Reps
@7.5
7
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
@7.5
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
9
Hammer Curl
3 Sets
15 Reps
@7.5
10
Russian Twist (Dumbbell)
3 Sets
16 Reps
@7.5
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Seated Row (Cable)
3 Sets
15 Reps
@7.5
6
High Row
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
20 Reps
@7.5
8
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@7.5
3
Chest Press (Machine)
3 Sets
15 Reps
@7.5
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@7.5
5
Standing Pullover (Cable)
3 Sets
15 Reps
@7.5
6
Front Raise
3 Sets
15 Reps
@7.5
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
8B
Push Up
3 Sets
10 Reps
@7.5
8C
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
3
Hack Squat
3 Sets
15 Reps
@7.5
4
Leg Extension
3 Sets
15 Reps
@7.5
5
Lying Leg Curl
3 Sets
15 Reps
@7.5
6
Single Leg Press
3 Sets
16 Reps
@7.5
7
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
@7.5
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
9
Hammer Curl
3 Sets
15 Reps
@7.5
10
Russian Twist (Dumbbell)
3 Sets
16 Reps
@7.5
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Seated Row (Cable)
3 Sets
15 Reps
@7.5
6
High Row
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
20 Reps
@7.5
8
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@7.5
3
Chest Press (Machine)
3 Sets
15 Reps
@7.5
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@7.5
5
Standing Pullover (Cable)
3 Sets
15 Reps
@7.5
6
Front Raise
3 Sets
15 Reps
@7.5
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
8B
Push Up
3 Sets
10 Reps
@7.5
8C
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
3
Hack Squat
3 Sets
15 Reps
@7.5
4
Leg Extension
3 Sets
15 Reps
@7.5
5
Lying Leg Curl
3 Sets
15 Reps
@7.5
6
Single Leg Press
3 Sets
16 Reps
@7.5
7
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
@7.5
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
9
Hammer Curl
3 Sets
15 Reps
@7.5
10
Russian Twist (Dumbbell)
3 Sets
16 Reps
@7.5
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Seated Row (Cable)
3 Sets
15 Reps
@7.5
6
High Row
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
20 Reps
@7.5
8
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@7.5
3
Chest Press (Machine)
3 Sets
15 Reps
@7.5
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@7.5
5
Standing Pullover (Cable)
3 Sets
15 Reps
@7.5
6
Front Raise
3 Sets
15 Reps
@7.5
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
8B
Push Up
3 Sets
10 Reps
@7.5
8C
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
3
Hack Squat
3 Sets
15 Reps
@7.5
4
Leg Extension
3 Sets
15 Reps
@7.5
5
Lying Leg Curl
3 Sets
15 Reps
@7.5
6
Single Leg Press
3 Sets
16 Reps
@7.5
7
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
@7.5
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
9
Hammer Curl
3 Sets
15 Reps
@7.5
10
Russian Twist (Dumbbell)
3 Sets
16 Reps
@7.5
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Seated Row (Cable)
3 Sets
15 Reps
@7.5
6
High Row
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
20 Reps
@7.5
8
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@7.5
3
Chest Press (Machine)
3 Sets
15 Reps
@7.5
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@7.5
5
Standing Pullover (Cable)
3 Sets
15 Reps
@7.5
6
Front Raise
3 Sets
15 Reps
@7.5
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
8B
Push Up
3 Sets
10 Reps
@7.5
8C
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
3
Hack Squat
3 Sets
15 Reps
@7.5
4
Leg Extension
3 Sets
15 Reps
@7.5
5
Lying Leg Curl
3 Sets
15 Reps
@7.5
6
Single Leg Press
3 Sets
16 Reps
@7.5
7
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
@7.5
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
9
Hammer Curl
3 Sets
15 Reps
@7.5
10
Russian Twist (Dumbbell)
3 Sets
16 Reps
@7.5
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Seated Row (Cable)
3 Sets
15 Reps
@7.5
6
High Row
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
20 Reps
@7.5
8
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@7.5
3
Chest Press (Machine)
3 Sets
15 Reps
@7.5
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@7.5
5
Standing Pullover (Cable)
3 Sets
15 Reps
@7.5
6
Front Raise
3 Sets
15 Reps
@7.5
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
8B
Push Up
3 Sets
10 Reps
@7.5
8C
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
3
Hack Squat
3 Sets
15 Reps
@7.5
4
Leg Extension
3 Sets
15 Reps
@7.5
5
Lying Leg Curl
3 Sets
15 Reps
@7.5
6
Single Leg Press
3 Sets
16 Reps
@7.5
7
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
@7.5
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
9
Hammer Curl
3 Sets
15 Reps
@7.5
10
Russian Twist (Dumbbell)
3 Sets
16 Reps
@7.5
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Seated Row (Cable)
3 Sets
15 Reps
@7.5
6
High Row
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
20 Reps
@7.5
8
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@7.5
3
Chest Press (Machine)
3 Sets
15 Reps
@7.5
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@7.5
5
Standing Pullover (Cable)
3 Sets
15 Reps
@7.5
6
Front Raise
3 Sets
15 Reps
@7.5
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
8B
Push Up
3 Sets
10 Reps
@7.5
8C
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
3
Hack Squat
3 Sets
15 Reps
@7.5
4
Leg Extension
3 Sets
15 Reps
@7.5
5
Lying Leg Curl
3 Sets
15 Reps
@7.5
6
Single Leg Press
3 Sets
16 Reps
@7.5
7
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
@7.5
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
9
Hammer Curl
3 Sets
15 Reps
@7.5
10
Russian Twist (Dumbbell)
3 Sets
16 Reps
@7.5
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@7.5
4
Lat Pulldown
3 Sets
15 Reps
@7.5
5
Seated Row (Cable)
3 Sets
15 Reps
@7.5
6
High Row
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
20 Reps
@7.5
8
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
@7.5
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@7.5
3
Chest Press (Machine)
3 Sets
15 Reps
@7.5
4
Incline Bench Press (Barbell)
3 Sets
15 Reps
@7.5
5
Standing Pullover (Cable)
3 Sets
15 Reps
@7.5
6
Front Raise
3 Sets
15 Reps
@7.5
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
8B
Push Up
3 Sets
10 Reps
@7.5
8C
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5