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Linear Meat

by shane M.
5.0
(1 rating)

Program Description

Linear progression suitable for the novice or person returning to training after a period off.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Powerlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 26, 2025 02:19
  • Last Edited
    Jun 18, 2025 09:35

Summary

Get ready to pack on strength and size with the Linear Meat program, a comprehensive 12-week training plan designed for serious lifters. Comprising three intense sessions per week, this program focuses on heavy compound lifts like squats, deadlifts, and bench presses, complemented by accessory work to build muscle and enhance stability. Each workout is carefully structured with specific rep targets and RPE intensity levels, ensuring you push your limits while tracking your progress. Equip yourself with a full gym and prepare to transform your physique!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 6
2
Squat (Barbell)
3
5 reps
RPE 6
3
Bench Press (Barbell)
1
5 reps
RPE 6
4
Bench Press (Barbell)
3
5 reps
RPE 6
5
Dumbbell Row
3
12 reps
RPE 6
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
7
Bicep Curl (Cable)
3
15 reps
RPE 6
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 6.5
2
Squat (Barbell)
3
5 reps
RPE 6.5
3
Bench Press (Barbell)
1
5 reps
RPE 6.5
4
Bench Press (Barbell)
3
5 reps
RPE 6.5
5
Dumbbell Row
3
12 reps
RPE 6.5
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
15 reps
RPE 6.5
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
1
5 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
RPE 7
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 7
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7.5
2
Squat (Barbell)
3
5 reps
RPE 7.5
3
Bench Press (Barbell)
1
5 reps
RPE 7.5
4
Bench Press (Barbell)
3
5 reps
RPE 7.5
5
Dumbbell Row
3
12 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7.5
7
Bicep Curl (Cable)
3
15 reps
RPE 7.5
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 6.5
2
Squat (Barbell)
3
5 reps
RPE 6.5
3
Bench Press (Barbell)
1
5 reps
RPE 6.5
4
Bench Press (Barbell)
3
5 reps
RPE 6.5
5
Dumbbell Row
3
12 reps
RPE 6.5
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6.5
7
Bicep Curl (Cable)
3
15 reps
RPE 6.5
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
1
5 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
RPE 7
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 7
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7.5
2
Squat (Barbell)
3
5 reps
RPE 7.5
3
Bench Press (Barbell)
1
5 reps
RPE 7.5
4
Bench Press (Barbell)
3
5 reps
RPE 7.5
5
Dumbbell Row
3
12 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7.5
7
Bicep Curl (Cable)
3
15 reps
RPE 7.5
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7.5
2
Squat (Barbell)
3
5 reps
RPE 7.5
3
Bench Press (Barbell)
1
5 reps
RPE 7.5
4
Bench Press (Barbell)
3
5 reps
RPE 7.5
5
Dumbbell Row
3
12 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7.5
7
Bicep Curl (Cable)
3
15 reps
RPE 7.5
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7
2
Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
1
5 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
RPE 7
5
Dumbbell Row
3
12 reps
RPE 7
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 7
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 7.5
2
Squat (Barbell)
3
5 reps
RPE 7.5
3
Bench Press (Barbell)
1
5 reps
RPE 7.5
4
Bench Press (Barbell)
3
5 reps
RPE 7.5
5
Dumbbell Row
3
12 reps
RPE 7.5
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7.5
7
Bicep Curl (Cable)
3
15 reps
RPE 7.5
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 8
3
Bench Press (Barbell)
1
5 reps
RPE 10
4
Bench Press (Barbell)
3
5 reps
RPE 8
5
Dumbbell Row
3
12 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 8
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 9
3
Bench Press (Barbell)
1
5 reps
RPE 10
4
Bench Press (Barbell)
3
5 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 10
8
Tricep Extension (Dumbbell)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6
2
Deadlift (Barbell)
3
5 reps
RPE 6
3
Larsen Press (Barbell)
4
8 reps
RPE 6
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
5
Military Press (Barbell)
4
8 reps
RPE 6
6
Bicep Curl (Machine)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6.5
2
Deadlift (Barbell)
3
5 reps
RPE 6.5
3
Larsen Press (Barbell)
4
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
5
Military Press (Barbell)
4
8 reps
RPE 6.5
6
Bicep Curl (Machine)
3
15 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 7
3
Larsen Press (Barbell)
4
8 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
5
Military Press (Barbell)
4
8 reps
RPE 7
6
Bicep Curl (Machine)
3
15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Larsen Press (Barbell)
4
8 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7.5
5
Military Press (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Machine)
3
15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6.5
2
Deadlift (Barbell)
3
5 reps
RPE 6.5
3
Larsen Press (Barbell)
4
8 reps
RPE 6.56
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 6.5
5
Military Press (Barbell)
4
8 reps
RPE 6.56
6
Bicep Curl (Machine)
3
15 reps
RPE 6.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 7
3
Larsen Press (Barbell)
4
8 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
5
Military Press (Barbell)
4
8 reps
RPE 7
6
Bicep Curl (Machine)
3
15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Larsen Press (Barbell)
4
8 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7.5
5
Military Press (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Machine)
3
15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Military Press (Barbell)
4
8 reps
RPE 8
6
Bicep Curl (Machine)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
RPE 7
3
Larsen Press (Barbell)
4
8 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
5
Military Press (Barbell)
4
8 reps
RPE 7
6
Bicep Curl (Machine)
3
15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Deadlift (Barbell)
3
5 reps
RPE 7.5
3
Larsen Press (Barbell)
4
8 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7.5
5
Military Press (Barbell)
4
8 reps
RPE 7.5
6
Bicep Curl (Machine)
3
15 reps
RPE 7.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Larsen Press (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Military Press (Barbell)
4
8 reps
RPE 8
6
Bicep Curl (Machine)
3
15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Deadlift (Barbell)
3
5 reps
RPE 9
3
Larsen Press (Barbell)
4
8 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
5
Military Press (Barbell)
4
8 reps
RPE 9
6
Bicep Curl (Machine)
3
15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 6
2
Squat (Paused)
3
5 reps
RPE 6
3
Bench Press (Close Grip)
1
5 reps
RPE 6
4
Bench Press (Close Grip)
3
5 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
6
Military Press (Barbell)
3
5 reps
RPE 6
7
Dumbbell Row
3
5 reps
RPE 6
8
Bicep Curl (Machine)
3
15 reps
RPE 6
9
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 6.5
2
Squat (Paused)
3
5 reps
RPE 6.5
3
Bench Press (Close Grip)
1
5 reps
RPE 6.5
4
Bench Press (Close Grip)
3
5 reps
RPE 6.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
6
Military Press (Barbell)
3
5 reps
RPE 6.5
7
Dumbbell Row
3
5 reps
RPE 6.56
8
Bicep Curl (Machine)
3
15 reps
RPE 6.5
9
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 7
2
Squat (Paused)
3
5 reps
RPE 7
3
Bench Press (Close Grip)
1
5 reps
RPE 7
4
Bench Press (Close Grip)
3
5 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Military Press (Barbell)
3
5 reps
RPE 7
7
Dumbbell Row
3
5 reps
RPE 7
8
Bicep Curl (Machine)
3
15 reps
RPE 7
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 7.5
2
Squat (Paused)
3
5 reps
RPE 7.57
3
Bench Press (Close Grip)
1
5 reps
RPE 7.5
4
Bench Press (Close Grip)
3
5 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
6
Military Press (Barbell)
3
5 reps
RPE 7.5
7
Dumbbell Row
3
5 reps
RPE 7.5
8
Bicep Curl (Machine)
3
15 reps
RPE 7.5
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 6.5
2
Squat (Paused)
3
5 reps
RPE 6.5
3
Bench Press (Close Grip)
1
5 reps
RPE 6.5
4
Bench Press (Close Grip)
3
5 reps
RPE 6.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6.5
6
Military Press (Barbell)
3
5 reps
RPE 6.5
7
Dumbbell Row
3
5 reps
RPE 6.5
8
Bicep Curl (Machine)
3
15 reps
RPE 6.5
9
Tricep Pushdown (Cable)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 7
2
Squat (Paused)
3
5 reps
RPE 7
3
Bench Press (Close Grip)
1
5 reps
RPE 7
4
Bench Press (Close Grip)
3
5 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Military Press (Barbell)
3
5 reps
RPE 10
7
Dumbbell Row
3
5 reps
RPE 7
8
Bicep Curl (Machine)
3
15 reps
RPE 6.5
9
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 7.5
2
Squat (Paused)
3
5 reps
RPE 7.5
3
Bench Press (Close Grip)
1
5 reps
RPE 7.5
4
Bench Press (Close Grip)
3
5 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
6
Military Press (Barbell)
3
5 reps
RPE 7.5
7
Dumbbell Row
3
5 reps
RPE 7.5
8
Bicep Curl (Machine)
3
15 reps
RPE 7.5
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Bench Press (Close Grip)
1
5 reps
RPE 8
4
Bench Press (Close Grip)
3
5 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
6
Military Press (Barbell)
3
5 reps
RPE 8
7
Dumbbell Row
3
5 reps
RPE 10
8
Bicep Curl (Machine)
3
15 reps
RPE 8
9
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 7
2
Squat (Paused)
3
5 reps
RPE 7
3
Bench Press (Close Grip)
1
5 reps
RPE 7
4
Bench Press (Close Grip)
3
5 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7
6
Military Press (Barbell)
3
5 reps
RPE 10
7
Dumbbell Row
3
5 reps
RPE 7
8
Bicep Curl (Machine)
3
15 reps
RPE 6.5
9
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 7.5
2
Squat (Paused)
3
5 reps
RPE 7.5
3
Bench Press (Close Grip)
1
5 reps
RPE 7.5
4
Bench Press (Close Grip)
3
5 reps
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7.5
6
Military Press (Barbell)
3
5 reps
RPE 7.5
7
Dumbbell Row
3
5 reps
RPE 7.5
8
Bicep Curl (Machine)
3
15 reps
RPE 7.5
9
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 8
2
Squat (Paused)
3
5 reps
RPE 8
3
Bench Press (Close Grip)
1
5 reps
RPE 8
4
Bench Press (Close Grip)
3
5 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
6
Military Press (Barbell)
3
5 reps
RPE 8
7
Dumbbell Row
3
5 reps
RPE 10
8
Bicep Curl (Machine)
3
15 reps
RPE 8
9
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
5 reps
RPE 9
2
Squat (Paused)
3
5 reps
RPE 9
3
Bench Press (Close Grip)
1
5 reps
RPE 9
4
Bench Press (Close Grip)
3
5 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
6
Military Press (Barbell)
3
5 reps
RPE 10
7
Dumbbell Row
3
5 reps
RPE 9
8
Bicep Curl (Machine)
3
15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
5 Reps
@6
2
Squat (Barbell)
3 Sets
5 Reps
@6
3
Bench Press (Barbell)
1 Set
5 Reps
@6
4
Bench Press (Barbell)
3 Sets
5 Reps
@6
5
Dumbbell Row
3 Sets
12 Reps
@6
6
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@6
7
Bicep Curl (Cable)
3 Sets
15 Reps
@6
8
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@6
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@6
2
Deadlift (Barbell)
3 Sets
5 Reps
@6
3
Larsen Press (Barbell)
4 Sets
8 Reps
@6
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6
5
Military Press (Barbell)
4 Sets
8 Reps
@6
6
Bicep Curl (Machine)
3 Sets
15 Reps
@6
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@6
Day 3
1
Squat (Paused)
1 Set
5 Reps
@6
2
Squat (Paused)
3 Sets
5 Reps
@6
3
Bench Press (Close Grip)
1 Set
5 Reps
@6
4
Bench Press (Close Grip)
3 Sets
5 Reps
@6
5
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
6
Military Press (Barbell)
3 Sets
5 Reps
@6
7
Dumbbell Row
3 Sets
5 Reps
@6
8
Bicep Curl (Machine)
3 Sets
15 Reps
@6
9
Tricep Pushdown (Cable)
3 Sets
15 Reps
@6