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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
    Feb 11, 2025 04:51

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.7%
Glutes
9.9%
Triceps
8.8%
Lats
8.7%
Quadriceps
8.3%
Biceps
8.3%
Middle Delts
7.6%
Hamstrings
7.3%
Abs
7.2%
Front Delts
6.9%
Forearms
4.9%
Chest
4.1%
Rear Delts
3.7%
Lower Back
2.5%
Adductors
0.8%
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4.8 Stars with 10, 000+ Ratings
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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
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