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Powerlifting (trying out the sport, add comments)

by גושאן
1 athletes joined
5.0
(1 rating)

Program Description

The program is for me trying to make a powerlifting/ powerbuilding program and trying out powerlifting. I Would like feedback on how to improve my programming, (don't sugarcoat anything, I want to get better) Thx if you will use/ check it out. :)

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 27, 2024 07:53
  • Last Edited
    Jun 18, 2025 08:06

Summary

Dive into the world of powerlifting with this comprehensive 8-week program designed for those looking to explore the sport. Committing to four days a week, you'll focus on foundational lifts like squats, bench presses, and deadlifts, complemented by accessory movements to build strength and stability. Each session is crafted to challenge your limits, with specific rep ranges and intensities to ensure progressive overload. Get ready to unlock your potential and build a solid foundation in powerlifting!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
3
12-15 reps
RPE 7
7
Lateral Raise (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8-9
2
Power Clean
2
6-10 reps
RPE 7
3
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
4
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Pull-Up (Bodyweight)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
6
Seated Row (Cable)
1
2
12-15 reps
12-15 reps
RPE 7.5
RPE 8
7
Hanging Knee Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8-9
2
Power Clean
2
6-10 reps
RPE 8
3
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
7
Hanging Knee Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8-9
2
Power Clean
2
6-10 reps
RPE 8
3
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
7
Hanging Knee Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8-9
2
Power Clean
2
6-10 reps
RPE 8
3
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
7
Hanging Knee Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8-9
2
Power Clean
2
6-10 reps
RPE 8
3
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
7
Hanging Knee Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8-9
2
Power Clean
2
6-10 reps
RPE 8
3
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
7
Hanging Knee Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9-9.5
2
Power Clean
3
6-10 reps
RPE 8.5
3
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
7
Hanging Knee Raise
3
20-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9-9.5
2
Power Clean
3
6-10 reps
RPE 9
3
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
7
Hanging Knee Raise
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
4
Leg Extension
3
10-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 7.5
7
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Bench Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
5
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
6
Chest Fly (Cable)
3
12-15 reps
RPE 8
7
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
5 reps
RPE 7-8
RPE 7-8
2
Bench Press (Barbell)
5
5 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Shrug (Dumbbell)
2
15-20 reps
RPE 7
4B
Lying Reverse Fly
2
12-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6A
Hammer Curl
2
8-12 reps
RPE 8
6B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
7
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Bench Press (Barbell)
5
5 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Shrug (Dumbbell)
2
15-20 reps
RPE 7
4B
Lying Reverse Fly
2
12-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6A
Hammer Curl
2
8-12 reps
RPE 8
6B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
7
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Bench Press (Barbell)
5
5 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Shrug (Dumbbell)
2
15-20 reps
RPE 7
4B
Lying Reverse Fly
2
12-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6A
Hammer Curl
2
8-12 reps
RPE 8
6B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
7
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Bench Press (Barbell)
5
5 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Shrug (Dumbbell)
2
15-20 reps
RPE 7
4B
Lying Reverse Fly
2
12-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6A
Hammer Curl
2
8-12 reps
RPE 8
6B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
7
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Bench Press (Barbell)
5
5 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Shrug (Dumbbell)
2
15-20 reps
RPE 7
4B
Lying Reverse Fly
2
12-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6A
Hammer Curl
2
8-12 reps
RPE 8
6B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
7
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Bench Press (Barbell)
5
5 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Shrug (Dumbbell)
2
15-20 reps
RPE 7
4B
Lying Reverse Fly
2
12-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6A
Hammer Curl
2
8-12 reps
RPE 8
6B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
7
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Bench Press (Barbell)
5
5 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Shrug (Dumbbell)
2
15-20 reps
RPE 7
4B
Lying Reverse Fly
2
12-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6A
Hammer Curl
2
8-12 reps
RPE 8
6B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
7
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-8
2
Bench Press (Barbell)
5
5 reps
RPE 6-7
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Shrug (Dumbbell)
2
15-20 reps
RPE 7
4B
Lying Reverse Fly
2
12-15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6A
Hammer Curl
2
8-12 reps
RPE 8
6B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
7
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@7
2
Bench Press (Barbell)
5 Sets
5 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
4
Leg Extension
3 Sets
10-12 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
6
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
7
Lateral Raise (Cable)
3 Sets
12-15 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@8-9
2
Power Clean
2 Sets
6-10 Reps
@7
3
Bench Press (Close Grip)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@7
@8
4
Lat Pulldown (Close Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@8
5
Pull-Up (Bodyweight)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@7
@8
6
Seated Row (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7.5
@8
7
Hanging Knee Raise
3 Sets
20-30 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
2
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@7
@8
4
Leg Extension
3 Sets
10-12 Reps
@8
5
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
6
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@7.5
7
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@7.5
Day 4
1
Squat (Barbell)
5 Sets
1 Set
5 Reps
@7-8
@7-8
2
Bench Press (Barbell)
5 Sets
5 Reps
@6-7
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Shrug (Dumbbell)
2 Sets
15-20 Reps
@7
4B
Lying Reverse Fly
2 Sets
12-15 Reps
@7.5
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7
6A
Hammer Curl
2 Sets
8-12 Reps
@8
6B
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
7
Standing Calf Raise
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10