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BoostcampPNG

Obsessed

by Rhino9
9 athletes joined

Program Description

Become Undeniable

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 20, 2024 05:36
  • Last Edited
    Sep 18, 2024 03:39
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-8 reps
RPE 9
2
Bench Press (Paused)
3
5-8 reps
RPE 9
3
Zercher Squat (Barbell)
2
10-16 reps
RPE 9
4A
Spider Curl
2
12-18 reps
RPE 9
4B
Skull Crusher
2
10-16 reps
RPE 9
5A
Reverse Wrist Curl (Barbell)
2
10-16 reps
RPE 9
5B
Hammer Curl
2
12-18 reps
RPE 9
6A
Seated Overhead Press (Barbell)
2
1
5-10 reps
10-15 reps
RPE 9
RPE 9
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
6C
Rear Delt Row
1
1
12 reps
8 reps
RPE 9
RPE 9
7A
Pull-Up (Weighted)
1
2
4-7 reps
8-12 reps
RPE 9
RPE 9
7B
Hanging Leg Raise
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-8 reps
RPE 9
2
Bench Press (Paused)
3
5-8 reps
RPE 9
3
Zercher Squat (Barbell)
2
10-16 reps
RPE 9
4A
Spider Curl
2
12-18 reps
RPE 9
4B
Skull Crusher
2
10-16 reps
RPE 9
5A
Reverse Wrist Curl (Barbell)
2
10-16 reps
RPE 9
5B
Hammer Curl
2
12-18 reps
RPE 9
6A
Seated Overhead Press (Barbell)
2
1
5-10 reps
10-15 reps
RPE 9
RPE 9
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
6C
Rear Delt Row
1
1
12 reps
8 reps
RPE 9
RPE 9
7A
Pull-Up (Weighted)
1
2
4-7 reps
8-12 reps
RPE 9
RPE 9
7B
Hanging Leg Raise
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-8 reps
RPE 9
2
Bench Press (Paused)
3
5-8 reps
RPE 9
3
Zercher Squat (Barbell)
2
10-16 reps
RPE 9
4A
Spider Curl
2
12-18 reps
RPE 9
4B
Skull Crusher
2
10-16 reps
RPE 9
5A
Reverse Wrist Curl (Barbell)
2
10-16 reps
RPE 9
5B
Hammer Curl
2
12-18 reps
RPE 9
6A
Seated Overhead Press (Barbell)
2
1
5-10 reps
10-15 reps
RPE 9
RPE 9
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
6C
Rear Delt Row
1
1
12 reps
8 reps
RPE 9
RPE 9
7A
Pull-Up (Weighted)
1
2
4-7 reps
8-12 reps
RPE 9
RPE 9
7B
Hanging Leg Raise
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-8 reps
RPE 9
2
Bench Press (Paused)
3
5-8 reps
RPE 9
3
Zercher Squat (Barbell)
2
10-16 reps
RPE 9
4A
Spider Curl
2
12-18 reps
RPE 9
4B
Skull Crusher
2
10-16 reps
RPE 9
5A
Reverse Wrist Curl (Barbell)
2
10-16 reps
RPE 9
5B
Hammer Curl
2
12-18 reps
RPE 9
6A
Seated Overhead Press (Barbell)
2
1
5-10 reps
10-15 reps
RPE 9
RPE 9
6B
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
6C
Rear Delt Row
1
1
12 reps
8 reps
RPE 9
RPE 9
7A
Pull-Up (Weighted)
1
2
4-7 reps
8-12 reps
RPE 9
RPE 9
7B
Hanging Leg Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Split Squat (Barbell)
2
5-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-14 reps
RPE 8
4A
Underhand Lat Pulldown
2
12-18 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
10-16 reps
RPE 9
5A
Hammer Curl (Cable)
2
10-16 reps
RPE 9
5B
Reverse Wrist Curl (Barbell)
2
10-16 reps
RPE 9
6A
Single Arm Shoulder Press
2
8-14 reps
RPE 9
6B
Lateral Raise (Cable)
2
12 reps
RPE 9
6C
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
7
Bent Over Row (Barbell, Paused)
2
8-12 reps
RPE 9
8A
Chin-Up (Weighted)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
8B
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Split Squat (Barbell)
2
5-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-14 reps
RPE 8
4A
Underhand Lat Pulldown
2
12-18 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
10-16 reps
RPE 9
5A
Hammer Curl (Cable)
2
10-16 reps
RPE 9
5B
Reverse Wrist Curl (Barbell)
2
10-16 reps
RPE 9
6A
Single Arm Shoulder Press
2
8-14 reps
RPE 9
6B
Lateral Raise (Cable)
2
12 reps
RPE 9
6C
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
7
Bent Over Row (Barbell, Paused)
2
8-12 reps
RPE 9
8A
Chin-Up (Weighted)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
8B
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Split Squat (Barbell)
2
5-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-14 reps
RPE 8
4A
Underhand Lat Pulldown
2
12-18 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
10-16 reps
RPE 9
5A
Hammer Curl (Cable)
2
10-16 reps
RPE 9
5B
Reverse Wrist Curl (Barbell)
2
10-16 reps
RPE 9
6A
Single Arm Shoulder Press
2
8-14 reps
RPE 9
6B
Lateral Raise (Cable)
2
12 reps
RPE 9
6C
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
7
Bent Over Row (Barbell, Paused)
2
8-12 reps
RPE 9
8A
Chin-Up (Weighted)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
8B
Cable Crunch
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Split Squat (Barbell)
2
5-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-14 reps
RPE 8
4A
Underhand Lat Pulldown
2
12-18 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
10-16 reps
RPE 9
5A
Hammer Curl (Cable)
2
10-16 reps
RPE 9
5B
Reverse Wrist Curl (Barbell)
2
10-16 reps
RPE 9
6A
Single Arm Shoulder Press
2
8-14 reps
RPE 9
6B
Lateral Raise (Cable)
2
12 reps
RPE 9
6C
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
7
Bent Over Row (Barbell, Paused)
2
8-12 reps
RPE 9
8A
Chin-Up (Weighted)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
8B
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
3
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
2
1
6-10 reps
10-16 reps
RPE 9
RPE 9
3A
Bicep Curl (Barbell)
2
12-18 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
2
12-18 reps
RPE 9
4A
Reverse Wrist Curl (Barbell)
2
10-16 reps
RPE 9
4B
Hammer Curl
2
12-18 reps
RPE 9
5
Good Morning
3
8-12 reps
RPE 9
6
Pull Through (Cable)
2
12-18 reps
RPE 9
7A
Seated Overhead Press (Barbell)
2
10-15 reps
RPE 9
7B
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
7C
Rear Delt Row
2
12 reps
RPE 9
8
Lat Pulldown
2
10-16 reps
RPE 9
9
Hanging Leg Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
3
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
2
1
6-10 reps
10-16 reps
RPE 9
RPE 9
3A
Bicep Curl (Barbell)
2
12-18 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
2
12-18 reps
RPE 9
4A
Reverse Wrist Curl (Barbell)
2
10-16 reps
RPE 9
4B
Hammer Curl
2
12-18 reps
RPE 9
5
Good Morning
3
8-12 reps
RPE 9
6
Pull Through (Cable)
2
12-18 reps
RPE 9
7A
Seated Overhead Press (Barbell)
2
10-15 reps
RPE 9
7B
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
7C
Rear Delt Row
2
12 reps
RPE 9
8
Lat Pulldown
2
10-16 reps
RPE 9
9
Hanging Leg Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
3
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
2
1
6-10 reps
10-16 reps
RPE 9
RPE 9
3A
Bicep Curl (Barbell)
2
12-18 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
2
12-18 reps
RPE 9
4A
Reverse Wrist Curl (Barbell)
2
10-16 reps
RPE 9
4B
Hammer Curl
2
12-18 reps
RPE 9
5
Good Morning
3
8-12 reps
RPE 9
6
Pull Through (Cable)
2
12-18 reps
RPE 9
7A
Seated Overhead Press (Barbell)
2
10-15 reps
RPE 9
7B
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
7C
Rear Delt Row
2
12 reps
RPE 9
8
Lat Pulldown
2
10-16 reps
RPE 9
9
Hanging Leg Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
3
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
2
1
6-10 reps
10-16 reps
RPE 9
RPE 9
3A
Bicep Curl (Barbell)
2
12-18 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
2
12-18 reps
RPE 9
4A
Reverse Wrist Curl (Barbell)
2
10-16 reps
RPE 9
4B
Hammer Curl
2
12-18 reps
RPE 9
5
Good Morning
3
8-12 reps
RPE 9
6
Pull Through (Cable)
2
12-18 reps
RPE 9
7A
Seated Overhead Press (Barbell)
2
10-15 reps
RPE 9
7B
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
7C
Rear Delt Row
2
12 reps
RPE 9
8
Lat Pulldown
2
10-16 reps
RPE 9
9
Hanging Leg Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson squats
3
5-8 reps
RPE 9
2
Legs Up Bench Press (Barbell)
2
5-8 reps
RPE 9
3
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
12-18 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
12-18 reps
RPE 9
5A
Hammer Curl (Cable)
2
12-18 reps
RPE 9
5B
Reverse Wrist Curl (Barbell)
2
12-18 reps
RPE 9
6
Pull Through (Cable)
3
12-18 reps
RPE 9
7
Seated Row (Cable)
2
2
8-14 reps
12-18 reps
RPE 9
RPE 9
8A
Seated Overhead Press (Barbell)
2
5-8 reps
RPE 9
8B
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
8C
Rear Delt Row
2
10 reps
RPE 9
9
Hanging Leg Raise
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson squats
3
5-8 reps
RPE 9
2
Legs Up Bench Press (Barbell)
2
5-8 reps
RPE 9
3
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
12-18 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
12-18 reps
RPE 9
5A
Hammer Curl (Cable)
2
12-18 reps
RPE 9
5B
Reverse Wrist Curl (Barbell)
2
12-18 reps
RPE 9
6
Pull Through (Cable)
3
12-18 reps
RPE 9
7
Seated Row (Cable)
2
2
8-14 reps
12-18 reps
RPE 9
RPE 9
8A
Seated Overhead Press (Barbell)
2
5-8 reps
RPE 9
8B
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
8C
Rear Delt Row
2
10 reps
RPE 9
9
Hanging Leg Raise
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson squats
3
5-8 reps
RPE 9
2
Legs Up Bench Press (Barbell)
2
5-8 reps
RPE 9
3
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
12-18 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
12-18 reps
RPE 9
5A
Hammer Curl (Cable)
2
12-18 reps
RPE 9
5B
Reverse Wrist Curl (Barbell)
2
12-18 reps
RPE 9
6
Pull Through (Cable)
3
12-18 reps
RPE 9
7
Seated Row (Cable)
2
2
8-14 reps
12-18 reps
RPE 9
RPE 9
8A
Seated Overhead Press (Barbell)
2
5-8 reps
RPE 9
8B
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
8C
Rear Delt Row
2
10 reps
RPE 9
9
Hanging Leg Raise
2
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Anderson squats
3
5-8 reps
RPE 9
2
Legs Up Bench Press (Barbell)
2
5-8 reps
RPE 9
3
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
12-18 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
12-18 reps
RPE 9
5A
Hammer Curl (Cable)
2
12-18 reps
RPE 9
5B
Reverse Wrist Curl (Barbell)
2
12-18 reps
RPE 9
6
Pull Through (Cable)
3
12-18 reps
RPE 9
7
Seated Row (Cable)
2
2
8-14 reps
12-18 reps
RPE 9
RPE 9
8A
Seated Overhead Press (Barbell)
2
5-8 reps
RPE 9
8B
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
8C
Rear Delt Row
2
10 reps
RPE 9
9
Hanging Leg Raise
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Dip (Weighted)
1
2
5-8 reps
8-12 reps
RPE 9
RPE 9
3
High Bar Squat (Barbell)
2
1
5-8 reps
10-14 reps
RPE 9
RPE 9
4
Split Squat (Barbell)
2
5-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
6A
Spider Curl
2
12-18 reps
RPE 9
6B
Skull Crusher
2
10-16 reps
RPE 9
7
Pull-Up (Weighted)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 9
8
Seal Row
1
2
8-12 reps
12-18 reps
RPE 9
RPE 9
9A
Barbell Reverse Curl
1
1
10-18 reps
10-16 reps
RPE 9
RPE 9
9B
Dead Hang
2
1 mins
RPE 9
10
Suitcase Carry
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Dip (Weighted)
1
2
5-8 reps
8-12 reps
RPE 9
RPE 9
3
High Bar Squat (Barbell)
2
1
5-8 reps
10-14 reps
RPE 9
RPE 9
4
Split Squat (Barbell)
2
5-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
6A
Spider Curl
2
12-18 reps
RPE 9
6B
Skull Crusher
2
10-16 reps
RPE 9
7
Pull-Up (Weighted)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 9
8
Seal Row
1
2
8-12 reps
12-18 reps
RPE 9
RPE 9
9A
Barbell Reverse Curl
1
1
10-18 reps
10-16 reps
RPE 9
RPE 9
9B
Dead Hang
2
1 mins
RPE 9
10
Suitcase Carry
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Dip (Weighted)
1
2
5-8 reps
8-12 reps
RPE 9
RPE 9
3
High Bar Squat (Barbell)
2
1
5-8 reps
10-14 reps
RPE 9
RPE 9
4
Split Squat (Barbell)
2
5-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
6A
Spider Curl
2
12-18 reps
RPE 9
6B
Skull Crusher
2
10-16 reps
RPE 9
7
Pull-Up (Weighted)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 9
8
Seal Row
1
2
8-12 reps
12-18 reps
RPE 9
RPE 9
9A
Barbell Reverse Curl
1
1
10-18 reps
10-16 reps
RPE 9
RPE 9
9B
Dead Hang
2
1 mins
RPE 9
10
Suitcase Carry
2
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Dip (Weighted)
1
2
5-8 reps
8-12 reps
RPE 9
RPE 9
3
High Bar Squat (Barbell)
2
1
5-8 reps
10-14 reps
RPE 9
RPE 9
4
Split Squat (Barbell)
2
5-8 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 9
6A
Spider Curl
2
12-18 reps
RPE 9
6B
Skull Crusher
2
10-16 reps
RPE 9
7
Pull-Up (Weighted)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 9
8
Seal Row
1
2
8-12 reps
12-18 reps
RPE 9
RPE 9
9A
Barbell Reverse Curl
1
1
10-18 reps
10-16 reps
RPE 9
RPE 9
9B
Dead Hang
2
1 mins
RPE 9
10
Suitcase Carry
2
1 mins
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Paused)
3 Sets
5-8 Reps
@9
2
Bench Press (Paused)
3 Sets
5-8 Reps
@9
3
Zercher Squat (Barbell)
2 Sets
10-16 Reps
@9
4A
Spider Curl
2 Sets
12-18 Reps
@9
4B
Skull Crusher
2 Sets
10-16 Reps
@9
5A
Reverse Wrist Curl (Barbell)
2 Sets
10-16 Reps
@9
5B
Hammer Curl
2 Sets
12-18 Reps
@9
6A
Seated Overhead Press (Barbell)
2 Sets
1 Set
5-10 Reps
10-15 Reps
@9
@9
6B
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
6C
Rear Delt Row
1 Set
1 Set
12 Reps
8 Reps
@9
@9
7A
Pull-Up (Weighted)
1 Set
2 Sets
4-7 Reps
8-12 Reps
@9
@9
7B
Hanging Leg Raise
3 Sets
20 Reps
@9
Day 2
1
Dip (Weighted)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
2
Split Squat (Barbell)
2 Sets
5-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-14 Reps
@8
4A
Underhand Lat Pulldown
2 Sets
12-18 Reps
@9
4B
Tricep Pushdown (Cable)
2 Sets
10-16 Reps
@9
5A
Hammer Curl (Cable)
2 Sets
10-16 Reps
@9
5B
Reverse Wrist Curl (Barbell)
2 Sets
10-16 Reps
@9
6A
Single Arm Shoulder Press
2 Sets
8-14 Reps
@9
6B
Lateral Raise (Cable)
2 Sets
12 Reps
@9
6C
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@9
7
Bent Over Row (Barbell, Paused)
2 Sets
8-12 Reps
@9
8A
Chin-Up (Weighted)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
8B
Cable Crunch
3 Sets
15 Reps
@9
Day 3
1
Box Squat (Barbell)
1 Set
3 Sets
3-5 Reps
5-8 Reps
@9
@9
2
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
10-16 Reps
@9
@9
3A
Bicep Curl (Barbell)
2 Sets
12-18 Reps
@9
3B
Overhead Tricep Extension (Cable)
2 Sets
12-18 Reps
@9
4A
Reverse Wrist Curl (Barbell)
2 Sets
10-16 Reps
@9
4B
Hammer Curl
2 Sets
12-18 Reps
@9
5
Good Morning
3 Sets
8-12 Reps
@9
6
Pull Through (Cable)
2 Sets
12-18 Reps
@9
7A
Seated Overhead Press (Barbell)
2 Sets
10-15 Reps
@9
7B
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
7C
Rear Delt Row
2 Sets
12 Reps
@9
8
Lat Pulldown
2 Sets
10-16 Reps
@9
9
Hanging Leg Raise
3 Sets
20 Reps
@9
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@9
2
Dip (Weighted)
1 Set
2 Sets
5-8 Reps
8-12 Reps
@9
@9
3
High Bar Squat (Barbell)
2 Sets
1 Set
5-8 Reps
10-14 Reps
@9
@9
4
Split Squat (Barbell)
2 Sets
5-8 Reps
@9
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@9
6A
Spider Curl
2 Sets
12-18 Reps
@9
6B
Skull Crusher
2 Sets
10-16 Reps
@9
7
Pull-Up (Weighted)
2 Sets
1 Set
5-8 Reps
10-15 Reps
@9
@9
8
Seal Row
1 Set
2 Sets
8-12 Reps
12-18 Reps
@9
@9
9A
Barbell Reverse Curl
1 Set
1 Set
10-18 Reps
10-16 Reps
@9
@9
9B
Dead Hang
2 Sets
1 mins
@9
10
Suitcase Carry
2 Sets
1 mins
@9
Day 4
1
Anderson squats
3 Sets
5-8 Reps
@9
2
Legs Up Bench Press (Barbell)
2 Sets
5-8 Reps
@9
3
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@9
4A
Bicep Curl (Cable)
2 Sets
12-18 Reps
@9
4B
Tricep Pushdown (Cable)
2 Sets
12-18 Reps
@9
5A
Hammer Curl (Cable)
2 Sets
12-18 Reps
@9
5B
Reverse Wrist Curl (Barbell)
2 Sets
12-18 Reps
@9
6
Pull Through (Cable)
3 Sets
12-18 Reps
@9
7
Seated Row (Cable)
2 Sets
2 Sets
8-14 Reps
12-18 Reps
@9
@9
8A
Seated Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
8B
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
8C
Rear Delt Row
2 Sets
10 Reps
@9
9
Hanging Leg Raise
2 Sets
20 Reps
@9