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Big UNIT

by Big Lifts Chris

Program Description

The purpose of this program is to build massive strength by focusing on starting with the big 4 lifts and implementing the proper accessory work to increase size and strength. The program combines concepts of popular powerlifting and bodybuilding programs to turn you into an absolute UNIT. Training max is set to 90% of 1RM.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 10, 2025 04:51
  • Last Edited
    May 23, 2025 03:50
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
2
Shoulder Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
4 reps
4 reps
4 reps
80%
85%
90%
2
Shoulder Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
2 reps
2 reps
2 reps
85%
90%
95%
2
Shoulder Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
3
Deadlift (Barbell)
3
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
6 reps
85%
2
Shoulder Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
4 reps
90%
2
Shoulder Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
2 reps
95%
2
Shoulder Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
3
Deadlift (Barbell)
3
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
6 reps
85%
2
Shoulder Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
4 reps
90%
2
Shoulder Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
2 reps
95%
2
Shoulder Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
3
Deadlift (Barbell)
3
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
6 reps
85%
2
Shoulder Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
4 reps
90%
2
Shoulder Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
2 reps
95%
2
Shoulder Press (Machine)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
3
Deadlift (Barbell)
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
2
Lunge (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Hamstring Curl
3
15 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
80%
85%
90%
2
Lunge (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Hamstring Curl
3
15 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2 reps
2 reps
2 reps
85%
90%
95%
2
Lunge (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Hamstring Curl
3
15 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Bench Press (Barbell)
3
8 reps
60%
3
Deadlift (Barbell)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Lunge (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Hamstring Curl
3
15 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
90%
2
Lunge (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Hamstring Curl
3
15 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Lunge (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Hamstring Curl
3
15 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Bench Press (Barbell)
3
8 reps
60%
3
Deadlift (Barbell)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Lunge (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Hamstring Curl
3
15 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
90%
2
Lunge (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Hamstring Curl
3
15 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Lunge (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Hamstring Curl
3
15 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Bench Press (Barbell)
3
8 reps
60%
3
Deadlift (Barbell)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Lunge (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Hamstring Curl
3
15 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
90%
2
Lunge (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Hamstring Curl
3
15 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Lunge (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Hack Squat
3
10 reps
-
5
Hamstring Curl
3
15 reps
-
6
Lying Leg Raise
3
10 reps
-
7
Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Bench Press (Barbell)
3
8 reps
60%
3
Deadlift (Barbell)
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Incline Bench Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
80%
85%
90%
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2 reps
2 reps
2 reps
85%
90%
95%
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
3
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Incline Bench Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
90%
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
95%
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
3
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Incline Bench Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
90%
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
95%
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
3
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Incline Bench Press (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
90%
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
95%
2
Bench Press (Wide Grip)
3
10 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
7
Bicep Curl (Dumbbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
75%
80%
85%
2
Lat Pulldown
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Plank
3
0.5 mins
-
6
Lying Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
80%
85%
90%
2
Lat Pulldown
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2 reps
2 reps
2 reps
85%
90%
95%
2
Lat Pulldown
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Barbell)
3
4 reps
70%
3
Deadlift (Barbell)
3
4 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Lat Pulldown
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Plank
3
0.5 mins
-
6
Lying Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
90%
2
Lat Pulldown
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
95%
2
Lat Pulldown
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Barbell)
3
4 reps
70%
3
Deadlift (Barbell)
3
4 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Lat Pulldown
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Plank
3
0.5 mins
-
6
Lying Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
90%
2
Lat Pulldown
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
95%
2
Lat Pulldown
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Barbell)
3
4 reps
70%
3
Deadlift (Barbell)
3
4 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Lat Pulldown
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Plank
3
0.5 mins
-
6
Lying Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
90%
2
Lat Pulldown
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
95%
2
Lat Pulldown
3
15 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Lying Leg Raise
3
10 reps
-
6
Plank
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Barbell)
3
4 reps
70%
3
Deadlift (Barbell)
3
4 reps
70%
Week 1
1 / 16 Weeks
Day 1
1
Log Press
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
75%
80%
85%
2
Shoulder Press (Machine)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
75%
80%
85%
2
Lunge (Barbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Hack Squat
3 Sets
10 Reps
-
5
Hamstring Curl
3 Sets
15 Reps
-
6
Lying Leg Raise
3 Sets
10 Reps
-
7
Plank
3 Sets
0.5 mins
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
75%
80%
85%
2
Bench Press (Wide Grip)
3 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
15 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
15 Reps
-
6
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
8
Bicep Curl (Cable)
3 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
75%
80%
85%
2
Lat Pulldown
3 Sets
15 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
15 Reps
-
5
Plank
3 Sets
0.5 mins
-
6
Lying Leg Raise
3 Sets
10 Reps
-