Program Description
Get in or get out
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedNov 23, 2024 10:33
- Last EditedJun 18, 2025 09:51
Summary
Unleash your inner athlete with the DOG POUND program, a dynamic 5-week journey designed for those ready to elevate their strength and conditioning. Committing to 6 days a week, you'll tackle a variety of targeted workouts focusing on major muscle groups, including shoulders and arms, using a full gym setup. Each session is meticulously crafted to push your limits with a mix of dumbbell, barbell, and cable exercises, ensuring you build muscle and improve endurance. Get ready to sweat, challenge yourself, and see real results!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Lunge (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Lunge (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Lunge (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Lunge (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Lunge (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Close Grip Cable Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Reverse Pec Deck
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Close Grip Cable Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Reverse Pec Deck
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Close Grip Cable Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Reverse Pec Deck
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Close Grip Cable Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Reverse Pec Deck
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Bent Over Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Close Grip Cable Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Reverse Pec Deck
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Shotgun Dumbell Press
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Dip (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Shotgun Dumbell Press
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Dip (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Shotgun Dumbell Press
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Dip (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Shotgun Dumbell Press
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Dip (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
2
Shotgun Dumbell Press
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
Dip (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Lying Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
5
Abs Crunch (Machine)
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
6
Cable Crunch
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Lying Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
5
Abs Crunch (Machine)
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
6
Cable Crunch
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Lying Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
5
Abs Crunch (Machine)
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
6
Cable Crunch
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Lying Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
5
Abs Crunch (Machine)
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
6
Cable Crunch
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Lying Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
4
Hip Thrust (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
5
Abs Crunch (Machine)
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
6
Cable Crunch
1
2
15 reps
10 reps
RPE 7.5
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Dumbbell Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Dumbbell Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Dumbbell Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Dumbbell Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
2
Hammer Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Dumbbell Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Kickback
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
4
Rear Delt Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
4
Rear Delt Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
4
Rear Delt Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
4
Rear Delt Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Shrug (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Shoulder Press (Plate Loaded)
1
1
1
8 reps
6 reps
4 reps
RPE 7.5
RPE 8.5
RPE 9
4
Rear Delt Row
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
5
One Arm Lateral Raise (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
Week 1
1 / 5 Weeks
Day 6
1
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8
@8.5
2
Shrug (Barbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
3
Shoulder Press (Plate Loaded)1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7.5
@8.5
@9
4
Rear Delt Row1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
5
One Arm Lateral Raise (Cable)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
Day 5
1
Preacher Curl (EZ Bar)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
2
Hammer Curl (Cable)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
3
Seated Dumbbell Curl1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
4
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
5
Skull Crusher (Barbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
6
Tricep Kickback1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
Day 4
1
Standing Calf Raise1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
2
Lying Leg Curl1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
3
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
4
Hip Thrust (Barbell)1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7.5
@8.5
@9
5
Abs Crunch (Machine)1 Set
2 Sets
15 Reps
10 Reps
@7.5
@8.5
6
Cable Crunch1 Set
2 Sets
15 Reps
10 Reps
@7.5
@8.5
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7.5
@8.5
@9
2
Shotgun Dumbell Press1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
3
Pec Deck (Machine)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
4
Chest Fly (Cable)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
5
Dip (Weighted)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
Day 2
1
Straight Arm Pulldown1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
2
Bent Over Row (Barbell)1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7.5
@8.5
@9
3
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
4
Close Grip Cable Row1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
5
Reverse Pec Deck1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@7.5
@8.5
@9
2
Leg Press (45 Degrees)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
3
Leg Extension1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
4
Lunge (Barbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9