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Gage’s post PL meet experiment

by Gage F.
1 athletes joined

Program Description

**Gage’s Post PL Meet Experiment** is a dynamic 9-week powerbuilding program split into 3 week waves, starting off with main days having movements 2 deviations away from comp lifts (Monday, Tuesday, Saturday). With two days of hypertrophy accessories. Each wave comp style movements get closer to competition lifts

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 08, 2025 09:49
  • Last Edited
    Dec 13, 2025 04:39
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.3%
Quadriceps
10.8%
Hamstrings
10.3%
Upper Back
9.5%
Biceps
9%
Triceps
8%
Lats
7.2%
Front Delts
7.2%
Lower Back
6.7%
Middle Delts
6.4%
Chest
6.1%
Rear Delts
2.9%
Forearms
2.5%
Abs
1.1%
Abductors
0.4%
Adductors
0.3%
Other
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Incline Bench
3
10 reps
RPE 7
2
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Incline Bench
3
10 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Incline Bench
3
10 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7
2
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 8
6
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 8
6
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
JM Press (Smith Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 8
6
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 7
2
Flexion Row
3
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Flexion Row
3
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Flexion Row
3
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
3
12-15 reps
RPE 9
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
15 reps
RPE 6
2
Transformer Bar Front Box Squat
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Reverse Hyperextension
3
12-15 reps
RPE 8
5
Hamstring Curl
3
12-15 reps
RPE 9
6
Glute-Ham Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
15 reps
RPE 6
2
Transformer Bar Front Box Squat
3
10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Reverse Hyperextension
3
12-15 reps
RPE 8
5
Hamstring Curl
3
12-15 reps
RPE 9
6
Glute-Ham Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
15 reps
RPE 6
2
Transformer Bar Front Box Squat
3
10 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
RPE 8
4
Reverse Hyperextension
3
12-15 reps
RPE 8
5
Hamstring Curl
3
12-15 reps
RPE 9
6
Glute-Ham Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forward Jump
1
15 reps
RPE 6.5
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
5
Glute-Ham Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forward Jump
1
15 reps
RPE 6.5
2
Front Squat (Barbell)
3
10 reps
RPE 8.5
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
5
Glute-Ham Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Forward Jump
1
15 reps
RPE 6.5
2
Front Squat (Barbell)
3
10 reps
RPE 9.5
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
5
Glute-Ham Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7
2
Belt Squat
3
12-15 reps
RPE 8
3
Reverse Hyperextension
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Single-Leg Leg Curl
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8.5
2
Belt Squat
3
12-15 reps
RPE 8
3
Reverse Hyperextension
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Single-Leg Leg Curl
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9.5
2
Belt Squat
3
12-15 reps
RPE 8
3
Reverse Hyperextension
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Single-Leg Leg Curl
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
2
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 7.5
2
Pec Deck (Machine)
3
12-15 reps
RPE 9
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8.5
2
Pec Deck (Machine)
3
12-15 reps
RPE 9
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 9.5
2
Pec Deck (Machine)
3
12-15 reps
RPE 9
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Good morning
3
10 reps
RPE 7
2
T-Bar Row
3
12-15 reps
RPE 8
3
High Row
3
12-15 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
5
Y Raise
3
12-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Good morning
3
10 reps
RPE 8.5
2
T-Bar Row
3
12-15 reps
RPE 8
3
High Row
3
12-15 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
5
Y Raise
3
12-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Good morning
3
10 reps
RPE 9.5
2
T-Bar Row
3
12-15 reps
RPE 8
3
High Row
3
12-15 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
5
Y Raise
3
12-15 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
1
10 reps
RPE 7
RPE 7
2
Single Arm Row (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Y Raise
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Y Raise
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 9.5
2
Single Arm Row (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lat Pulldown (Close Grip)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Y Raise
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Good morning
3
10 reps
RPE 7
2
T-Bar Row
3
12-15 reps
RPE 8.5
3
Lat Pulldown
3
12-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Y Raise
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Good morning
3
10 reps
RPE 8.5
2
T-Bar Row
3
12-15 reps
RPE 8.5
3
Lat Pulldown
3
12-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Y Raise
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Good morning
3
10 reps
RPE 9.5
2
T-Bar Row
3
12-15 reps
RPE 8.5
3
Lat Pulldown
3
12-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8.5
5
Y Raise
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
10 reps
RPE 7
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 10
5
Single-Leg Leg Curl
3
12-15 reps
RPE 10
6
Glute-Ham Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
10 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 10
5
Single-Leg Leg Curl
3
12-15 reps
RPE 10
6
Glute-Ham Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
10 reps
RPE 9.5
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 10
5
Single-Leg Leg Curl
3
12-15 reps
RPE 10
6
Glute-Ham Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
10 reps
RPE 7
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 8
3
Back Extension (Weighted)
3
12-15 reps
RPE 9
4
Sissy Squat
3
AMRAP
RPE 8
5
Single-Leg Leg Curl
3
12-15 reps
RPE 9
6
Glute Bridge (Band)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
10 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 8
3
Back Extension (Weighted)
3
12-15 reps
RPE 9
4
Sissy Squat
3
AMRAP
RPE 8
5
Single-Leg Leg Curl
3
12-15 reps
RPE 9
6
Glute Bridge (Band)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
10 reps
RPE 9.5
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 8
3
Back Extension (Weighted)
3
12-15 reps
RPE 9
4
Sissy Squat
3
AMRAP
RPE 8
5
Single-Leg Leg Curl
3
12-15 reps
RPE 9
6
Glute Bridge (Band)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 7
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 8.5
3
Back Extension
3
12-15 reps
RPE 9
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Single-Leg Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Glute-Ham Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 8.5
3
Back Extension
3
12-15 reps
RPE 9
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Single-Leg Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Glute-Ham Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9.5
2
Leg Press (45 Degrees)
3
12-15 reps
RPE 8.5
3
Back Extension
3
12-15 reps
RPE 9
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Single-Leg Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Glute-Ham Raise
2
AMRAP
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Close Grip Incline Bench
3 Sets
10 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12-15 Reps
@8
4
Lat Pulldown
3 Sets
12-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
6
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
Day 2
1
Box Jump
1 Set
15 Reps
@6
2
Transformer Bar Front Box Squat
3 Sets
10 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
@8
4
Reverse Hyperextension
3 Sets
12-15 Reps
@8
5
Hamstring Curl
3 Sets
12-15 Reps
@9
6
Glute-Ham Raise
3 Sets
12-15 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
2
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
Day 4
1
Seated Good morning
3 Sets
10 Reps
@7
2
T-Bar Row
3 Sets
12-15 Reps
@8
3
High Row
3 Sets
12-15 Reps
@9
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
5
Y Raise
3 Sets
12-15 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@10
Day 5
1
Stiff Leg Deficit Deadlift
3 Sets
10 Reps
@7
2
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@8
3
Back Extension
3 Sets
12-15 Reps
@9
4
Leg Extension
3 Sets
12-15 Reps
@10
5
Single-Leg Leg Curl
3 Sets
12-15 Reps
@10
6
Glute-Ham Raise
2 Sets
AMRAP
@10