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GET BIG YOU NERD

by Felix is small
2 athletes joined

Program Description

General bodybuilding program with a focus on 4 main movements to drive strength as well. This is a 4 day upper lower split. Mainly to get me and dumb brothers jacked in a fun way.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 20, 2024 06:27
  • Last Edited
    Jun 18, 2025 12:42

Summary

Unleash your inner strength with the "GET BIG YOU NERD" program, a comprehensive 12-week journey designed for serious lifters ready to pack on muscle. Training four days a week, you'll tackle a mix of compound and isolation exercises, including weighted chin-ups and close-grip bench presses, to sculpt your upper body and build serious mass. Each session is strategically structured to maximize intensity and recovery, ensuring you push your limits while avoiding burnout. Get ready to transform your physique and embrace the gains!
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BlogBannerPC
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 7
2
Bench Press (Close Grip)
3
10-15 reps
RPE 7
3
Lat Pulldown
3
10-15 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 8
2
Bench Press (Close Grip)
3
10-15 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 6
2
Bench Press (Close Grip)
2
10-15 reps
RPE 6
3A
Pec Fly (Dumbbell)
2
10-20 reps
RPE 6
3B
Lateral Raise (Dumbbell)
2
10-25 reps
RPE 6
4
Bicep Curl (Dumbbell)
1
10-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 7
2
Bench Press (Close Grip)
3
10-15 reps
RPE 7
3
Lat Pulldown
3
10-15 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 8
2
Bench Press (Close Grip)
3
10-15 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
5-10 reps
RPE 6
2
Bench Press (Close Grip)
2
10-15 reps
RPE 6
3A
Pec Fly (Dumbbell)
2
10-20 reps
RPE 6
3B
Lateral Raise (Dumbbell)
2
10-25 reps
RPE 6
4
Bicep Curl (Dumbbell)
1
10-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 7
2
Bench Press (Close Grip)
3
10-15 reps
RPE 7
3
Lat Pulldown
3
10-15 reps
RPE 7
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 8
2
Bench Press (Close Grip)
3
10-15 reps
RPE 8
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
5-10 reps
RPE 9
2
Bench Press (Close Grip)
3
10-15 reps
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 9
4A
Pec Fly (Dumbbell)
3
10-20 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
10-25 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 6
3A
Back Extension
2
10-20 reps
RPE 6
3B
Standing Calf Raise
2
10-20 reps
RPE 6
4
Leg Extension
1
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 7
4A
Back Extension
3
10-20 reps
RPE 7
4B
Standing Calf Raise
3
10-20 reps
RPE 7
5
Leg Extension
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 8
4A
Back Extension
3
10-20 reps
RPE 8
4B
Standing Calf Raise
3
10-20 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 9
4A
Back Extension
3
10-20 reps
RPE 9
4B
Standing Calf Raise
3
10-20 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 6
3A
Back Extension
2
10-20 reps
RPE 6
3B
Standing Calf Raise
2
10-20 reps
RPE 6
4
Leg Extension
1
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 7
4A
Back Extension
3
10-20 reps
RPE 7
4B
Standing Calf Raise
3
10-20 reps
RPE 7
5
Leg Extension
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 8
4A
Back Extension
3
10-20 reps
RPE 8
4B
Standing Calf Raise
3
10-20 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 9
4A
Back Extension
3
10-20 reps
RPE 9
4B
Standing Calf Raise
3
10-20 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 6
3A
Back Extension
2
10-20 reps
RPE 6
3B
Standing Calf Raise
2
10-20 reps
RPE 6
4
Leg Extension
1
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 7
4A
Back Extension
3
10-20 reps
RPE 7
4B
Standing Calf Raise
3
10-20 reps
RPE 7
5
Leg Extension
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 8
4A
Back Extension
3
10-20 reps
RPE 8
4B
Standing Calf Raise
3
10-20 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Split Squat (Dumbbell)
3
5-10 reps
RPE 9
4A
Back Extension
3
10-20 reps
RPE 9
4B
Standing Calf Raise
3
10-20 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2A
Upright Row (Dumbbell)
1
10-15 reps
RPE 6
2B
Hanging Leg Raise
1
10-30 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 6
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
3
10-15 reps
RPE 7
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 7
3B
Hanging Leg Raise
3
10-30 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 8
3B
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Pull-Up (Assisted)
3
10-15 reps
RPE 9
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
3B
Hanging Leg Raise
3
10-30 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2A
Upright Row (Dumbbell)
1
10-15 reps
RPE 6
2B
Hanging Leg Raise
1
10-30 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 6
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
3
10-15 reps
RPE 7
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 7
3B
Hanging Leg Raise
3
10-30 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 8
3B
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Pull-Up (Assisted)
3
10-15 reps
RPE 9
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
3B
Hanging Leg Raise
3
10-30 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2A
Upright Row (Dumbbell)
1
10-15 reps
RPE 6
2B
Hanging Leg Raise
1
10-30 reps
RPE 6
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 6
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Assisted)
3
10-15 reps
RPE 7
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 7
3B
Hanging Leg Raise
3
10-30 reps
RPE 7
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Assisted)
3
10-15 reps
RPE 8
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 8
3B
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Pull-Up (Assisted)
3
10-15 reps
RPE 9
3A
Upright Row (Dumbbell)
3
10-15 reps
RPE 9
3B
Hanging Leg Raise
3
10-30 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
High Bar Squat (Barbell)
2
8-12 reps
RPE 6
3A
Kettlebell Swing
2
10-30 reps
RPE 6
3B
Tib Raise
2
10-20 reps
RPE 6
4
Leg Curl
2
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 7
3A
Kettlebell Swing
3
10-30 reps
RPE 7
3B
Tib Raise
3
10-20 reps
RPE 7
4
Hip Abductor (Machine)
3
10-15 reps
RPE 7
5
Leg Curl
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
3A
Kettlebell Swing
3
10-30 reps
RPE 8
3B
Tib Raise
3
10-20 reps
RPE 8
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
3A
Kettlebell Swing
3
10-30 reps
RPE 9
3B
Tib Raise
3
10-20 reps
RPE 9
4
Hip Abductor (Machine)
3
10-15 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
High Bar Squat (Barbell)
2
8-12 reps
RPE 6
3A
Kettlebell Swing
2
10-30 reps
RPE 6
3B
Tib Raise
2
10-20 reps
RPE 6
4
Leg Curl
2
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 7
3A
Kettlebell Swing
3
10-30 reps
RPE 7
3B
Tib Raise
3
10-20 reps
RPE 7
4
Hip Abductor (Machine)
3
10-15 reps
RPE 7
5
Leg Curl
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
3A
Kettlebell Swing
3
10-30 reps
RPE 8
3B
Tib Raise
3
10-20 reps
RPE 8
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
3A
Kettlebell Swing
3
10-30 reps
RPE 9
3B
Tib Raise
3
10-20 reps
RPE 9
4
Hip Abductor (Machine)
3
10-15 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
High Bar Squat (Barbell)
2
8-12 reps
RPE 6
3A
Kettlebell Swing
2
10-30 reps
RPE 6
3B
Tib Raise
2
10-20 reps
RPE 6
4
Leg Curl
2
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 7
3A
Kettlebell Swing
3
10-30 reps
RPE 7
3B
Tib Raise
3
10-20 reps
RPE 7
4
Hip Abductor (Machine)
3
10-15 reps
RPE 7
5
Leg Curl
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
3A
Kettlebell Swing
3
10-30 reps
RPE 8
3B
Tib Raise
3
10-20 reps
RPE 8
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 9
3A
Kettlebell Swing
3
10-30 reps
RPE 9
3B
Tib Raise
3
10-20 reps
RPE 9
4
Hip Abductor (Machine)
3
10-15 reps
RPE 9
5
Leg Curl
3
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Weighted)
5 Sets
5-10 Reps
@7
2
Bench Press (Close Grip)
3 Sets
10-15 Reps
@7
3
Lat Pulldown
3 Sets
10-15 Reps
@7
4A
Pec Fly (Dumbbell)
3 Sets
10-20 Reps
@7
4B
Lateral Raise (Dumbbell)
3 Sets
10-25 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@7
Day 2
1
Squat (Low Bar)
5 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
5-10 Reps
@7
4A
Back Extension
3 Sets
10-20 Reps
@7
4B
Standing Calf Raise
3 Sets
10-20 Reps
@7
5
Leg Extension
3 Sets
10-15 Reps
@7
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
@7
2
Pull-Up (Assisted)
3 Sets
10-15 Reps
@7
3A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
@7
3B
Hanging Leg Raise
3 Sets
10-30 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@7
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@7
2
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@7
3A
Kettlebell Swing
3 Sets
10-30 Reps
@7
3B
Tib Raise
3 Sets
10-20 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10-15 Reps
@7
5
Leg Curl
3 Sets
10-15 Reps
@7