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Apex Predator Powerbuilding

by Ralph

Program Description

Build strength and mass

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 27, 2025 02:17
  • Last Edited
    Dec 29, 2025 09:07
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.1%
Quadriceps
11.5%
Glutes
10.3%
Triceps
10.3%
Upper Back
8%
Front Delts
8%
Abs
7.2%
Lats
6.3%
Biceps
5.7%
Chest
5.2%
Middle Delts
5.2%
Lower Back
3.4%
Rear Delts
1.7%
Forearms
1.7%
Calves
1.7%
Adductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
85%
2
Lat Pulldown
2
AMRAP
-
3
Pendlay Row
3
6-8 reps
-
4
Rear Delt Fly (Cable)
2
AMRAP
-
5
Seated Row (Cable)
1
AMRAP
-
6
Face Away Cable Curl
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
85%
2
Lat Pulldown
2
AMRAP
-
3
Pendlay Row
3
6-8 reps
-
4
Rear Delt Fly (Cable)
2
AMRAP
-
5
Seated Row (Cable)
1
AMRAP
-
6
Face Away Cable Curl
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
85%
2
Lat Pulldown
2
AMRAP
-
3
Pendlay Row
3
6-8 reps
-
4
Rear Delt Fly (Cable)
2
AMRAP
-
5
Seated Row (Cable)
1
AMRAP
-
6
Face Away Cable Curl
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
85%
2
Lat Pulldown
2
AMRAP
-
3
Pendlay Row
3
6-8 reps
-
4
Rear Delt Fly (Cable)
2
AMRAP
-
5
Seated Row (Cable)
1
AMRAP
-
6
Face Away Cable Curl
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
85%
2
Lat Pulldown
2
AMRAP
-
3
Pendlay Row
3
6-8 reps
-
4
Rear Delt Fly (Cable)
2
AMRAP
-
5
Seated Row (Cable)
1
AMRAP
-
6
Face Away Cable Curl
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
85%
2
Lat Pulldown
2
AMRAP
-
3
Pendlay Row
3
6-8 reps
-
4
Rear Delt Fly (Cable)
2
AMRAP
-
5
Seated Row (Cable)
1
AMRAP
-
6
Face Away Cable Curl
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
85%
2
Lat Pulldown
2
AMRAP
-
3
Pendlay Row
3
6-8 reps
-
4
Rear Delt Fly (Cable)
2
AMRAP
-
5
Seated Row (Cable)
1
AMRAP
-
6
Face Away Cable Curl
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
85%
2
Lat Pulldown
2
AMRAP
-
3
Pendlay Row
3
6-8 reps
-
4
Rear Delt Fly (Cable)
2
AMRAP
-
5
Seated Row (Cable)
1
AMRAP
-
6
Face Away Cable Curl
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
85%
2
Lat Pulldown
2
AMRAP
-
3
Pendlay Row
3
6-8 reps
-
4
Rear Delt Fly (Cable)
2
AMRAP
-
5
Seated Row (Cable)
1
AMRAP
-
6
Face Away Cable Curl
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
85%
2
Lat Pulldown
2
AMRAP
-
3
Pendlay Row
3
6-8 reps
-
4
Rear Delt Fly (Cable)
2
AMRAP
-
5
Seated Row (Cable)
1
AMRAP
-
6
Face Away Cable Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
80%
85%
2
Overhead Press (Barbell)
1
2
6-8 reps
6-8 reps
75%
80%
3
Chest Fly (Cable)
2
AMRAP
-
4A
Overhead Tricep Extension (Cable)
2
AMRAP
-
4B
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Cable Twist
2
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
80%
85%
2
Overhead Press (Barbell)
1
2
6-8 reps
6-8 reps
75%
80%
3
Chest Fly (Cable)
2
AMRAP
-
4A
Overhead Tricep Extension (Cable)
2
AMRAP
-
4B
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Cable Twist
2
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
80%
85%
2
Overhead Press (Barbell)
1
2
6-8 reps
6-8 reps
75%
80%
3
Chest Fly (Cable)
2
AMRAP
-
4A
Overhead Tricep Extension (Cable)
2
AMRAP
-
4B
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Cable Twist
2
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
80%
85%
2
Overhead Press (Barbell)
1
2
6-8 reps
6-8 reps
75%
80%
3
Chest Fly (Cable)
2
AMRAP
-
4A
Overhead Tricep Extension (Cable)
2
AMRAP
-
4B
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Cable Twist
2
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
80%
85%
2
Overhead Press (Barbell)
1
2
6-8 reps
6-8 reps
75%
80%
3
Chest Fly (Cable)
2
AMRAP
-
4A
Overhead Tricep Extension (Cable)
2
AMRAP
-
4B
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Cable Twist
2
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
80%
85%
2
Overhead Press (Barbell)
1
2
6-8 reps
6-8 reps
75%
80%
3
Chest Fly (Cable)
2
AMRAP
-
4A
Overhead Tricep Extension (Cable)
2
AMRAP
-
4B
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Cable Twist
2
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
80%
85%
2
Overhead Press (Barbell)
1
2
6-8 reps
6-8 reps
75%
80%
3
Chest Fly (Cable)
2
AMRAP
-
4A
Overhead Tricep Extension (Cable)
2
AMRAP
-
4B
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Cable Twist
2
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
80%
85%
2
Overhead Press (Barbell)
1
2
6-8 reps
6-8 reps
75%
80%
3
Chest Fly (Cable)
2
AMRAP
-
4A
Overhead Tricep Extension (Cable)
2
AMRAP
-
4B
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Cable Twist
2
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
80%
85%
2
Overhead Press (Barbell)
1
2
6-8 reps
6-8 reps
75%
80%
3
Chest Fly (Cable)
2
AMRAP
-
4A
Overhead Tricep Extension (Cable)
2
AMRAP
-
4B
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Cable Twist
2
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3
4-6 reps
4-6 reps
80%
85%
2
Overhead Press (Barbell)
1
2
6-8 reps
6-8 reps
75%
80%
3
Chest Fly (Cable)
2
AMRAP
-
4A
Overhead Tricep Extension (Cable)
2
AMRAP
-
4B
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Cable Twist
2
AMRAP
-
6
Hanging Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2
10-12 reps
8-10 reps
70%
80%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2
10-12 reps
8-10 reps
70%
80%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2
10-12 reps
8-10 reps
70%
80%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2
10-12 reps
8-10 reps
70%
80%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2
10-12 reps
8-10 reps
70%
80%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2
10-12 reps
8-10 reps
70%
80%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2
10-12 reps
8-10 reps
70%
80%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2
10-12 reps
8-10 reps
70%
80%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2
10-12 reps
8-10 reps
70%
80%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
GHD Sit Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
2
10-12 reps
8-10 reps
70%
80%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Extension
2
AMRAP
-
5
Leg Curl
2
AMRAP
-
6
GHD Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
2
AMRAP
-
5A
Overhead Tricep Extension (Cable)
2
AMRAP
-
5B
Incline Curl (Dumbbell)
2
AMRAP
-
6A
Hammer Curl (Cable)
2
AMRAP
-
6B
Tricep Pushdown (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
2
AMRAP
-
5A
Overhead Tricep Extension (Cable)
2
AMRAP
-
5B
Incline Curl (Dumbbell)
2
AMRAP
-
6A
Hammer Curl (Cable)
2
AMRAP
-
6B
Tricep Pushdown (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
2
AMRAP
-
5A
Overhead Tricep Extension (Cable)
2
AMRAP
-
5B
Incline Curl (Dumbbell)
2
AMRAP
-
6A
Hammer Curl (Cable)
2
AMRAP
-
6B
Tricep Pushdown (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
2
AMRAP
-
5A
Overhead Tricep Extension (Cable)
2
AMRAP
-
5B
Incline Curl (Dumbbell)
2
AMRAP
-
6A
Hammer Curl (Cable)
2
AMRAP
-
6B
Tricep Pushdown (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
2
AMRAP
-
5A
Overhead Tricep Extension (Cable)
2
AMRAP
-
5B
Incline Curl (Dumbbell)
2
AMRAP
-
6A
Hammer Curl (Cable)
2
AMRAP
-
6B
Tricep Pushdown (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
2
AMRAP
-
5A
Overhead Tricep Extension (Cable)
2
AMRAP
-
5B
Incline Curl (Dumbbell)
2
AMRAP
-
6A
Hammer Curl (Cable)
2
AMRAP
-
6B
Tricep Pushdown (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
2
AMRAP
-
5A
Overhead Tricep Extension (Cable)
2
AMRAP
-
5B
Incline Curl (Dumbbell)
2
AMRAP
-
6A
Hammer Curl (Cable)
2
AMRAP
-
6B
Tricep Pushdown (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
2
AMRAP
-
5A
Overhead Tricep Extension (Cable)
2
AMRAP
-
5B
Incline Curl (Dumbbell)
2
AMRAP
-
6A
Hammer Curl (Cable)
2
AMRAP
-
6B
Tricep Pushdown (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
2
AMRAP
-
5A
Overhead Tricep Extension (Cable)
2
AMRAP
-
5B
Incline Curl (Dumbbell)
2
AMRAP
-
6A
Hammer Curl (Cable)
2
AMRAP
-
6B
Tricep Pushdown (Cable)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
AMRAP
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
2
AMRAP
-
5A
Overhead Tricep Extension (Cable)
2
AMRAP
-
5B
Incline Curl (Dumbbell)
2
AMRAP
-
6A
Hammer Curl (Cable)
2
AMRAP
-
6B
Tricep Pushdown (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
80%
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
2
AMRAP
-
6A
Abs Crunch (Weighted)
2
AMRAP
-
6B
Reverse Hyperextension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
80%
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
2
AMRAP
-
6A
Abs Crunch (Weighted)
2
AMRAP
-
6B
Reverse Hyperextension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
80%
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
2
AMRAP
-
6A
Abs Crunch (Weighted)
2
AMRAP
-
6B
Reverse Hyperextension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
80%
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
2
AMRAP
-
6A
Abs Crunch (Weighted)
2
AMRAP
-
6B
Reverse Hyperextension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
80%
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
2
AMRAP
-
6A
Abs Crunch (Weighted)
2
AMRAP
-
6B
Reverse Hyperextension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
80%
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
2
AMRAP
-
6A
Abs Crunch (Weighted)
2
AMRAP
-
6B
Reverse Hyperextension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
80%
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
2
AMRAP
-
6A
Abs Crunch (Weighted)
2
AMRAP
-
6B
Reverse Hyperextension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
80%
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
2
AMRAP
-
6A
Abs Crunch (Weighted)
2
AMRAP
-
6B
Reverse Hyperextension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
80%
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
2
AMRAP
-
6A
Abs Crunch (Weighted)
2
AMRAP
-
6B
Reverse Hyperextension
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
4-6 reps
80%
2
Belt Squat
3
10-12 reps
-
3
Lunge (Dumbbell)
2
8-12 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Leg Curl
2
AMRAP
-
6A
Abs Crunch (Weighted)
2
AMRAP
-
6B
Reverse Hyperextension
2
AMRAP
-
Week 1
1 / 10 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
85%
85%
2
Lat Pulldown
1 Set
1 Set
AMRAP
AMRAP
-
-
3
Pendlay Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Rear Delt Fly (Cable)
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Seated Row (Cable)
1 Set
AMRAP
-
6
Face Away Cable Curl
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
80%
85%
85%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
75%
80%
80%
3
Chest Fly (Cable)
1 Set
1 Set
AMRAP
AMRAP
-
-
4A
Overhead Tricep Extension (Cable)
1 Set
1 Set
AMRAP
AMRAP
-
-
4B
Lateral Raise (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Cable Twist
1 Set
1 Set
AMRAP
AMRAP
-
-
6
Hanging Leg Raise
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 3
1
Safety Bar Squat
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
70%
80%
80%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Leg Extension
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Leg Curl
1 Set
1 Set
AMRAP
AMRAP
-
-
6
GHD Sit Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Seated Row (Cable)
1 Set
1 Set
AMRAP
AMRAP
-
-
5A
Overhead Tricep Extension (Cable)
1 Set
1 Set
AMRAP
AMRAP
-
-
5B
Incline Curl (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
-
-
6A
Hammer Curl (Cable)
1 Set
1 Set
AMRAP
AMRAP
-
-
6B
Tricep Pushdown (Cable)
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 5
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
80%
80%
80%
2
Belt Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
3
Lunge (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Standing Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
AMRAP
AMRAP
-
-
6A
Abs Crunch (Weighted)
1 Set
1 Set
AMRAP
AMRAP
-
-
6B
Reverse Hyperextension
1 Set
1 Set
AMRAP
AMRAP
-
-