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Hugo PW 2.0

by Hugo T.
2 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 16, 2025 11:01
  • Last Edited
    Nov 17, 2025 12:47
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.7%
Upper Back
10.2%
Lats
10.1%
Glutes
8.5%
Triceps
8.4%
Quadriceps
8.4%
Biceps
8.3%
Chest
8.1%
Lower Back
6.3%
Forearms
6.1%
Front Delts
5.4%
Middle Delts
3.6%
Abs
3.1%
Rear Delts
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Seated Row (Machine)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Lat Pulldown
1
3
6 reps
4 reps
75%
85%
4
Tricep Kickback
4
10 reps
65%
5
Lateral Raise (Dumbbell)
4
20 reps
40%
6
Bicep Curl (Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
80%
75%
70%
65%
7
Preacher Hammercurl
3
10 reps
65%
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
9
Wrist Curls
3
20 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Seated Row (Machine)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Lat Pulldown
1
3
6 reps
4 reps
75%
85%
4
Tricep Kickback
4
10 reps
65%
5
Lateral Raise (Dumbbell)
4
20 reps
40%
6
Bicep Curl (Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
80%
75%
70%
65%
7
Preacher Hammercurl
3
10 reps
65%
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
9
Wrist Curls
3
20 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Seated Row (Machine)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Lat Pulldown
1
3
6 reps
4 reps
75%
85%
4
Tricep Kickback
4
10 reps
65%
5
Lateral Raise (Dumbbell)
4
20 reps
40%
6
Bicep Curl (Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
80%
75%
70%
65%
7
Preacher Hammercurl
3
10 reps
65%
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
9
Wrist Curls
3
20 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Seated Row (Machine)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Lat Pulldown
1
3
6 reps
4 reps
75%
85%
4
Tricep Kickback
4
10 reps
65%
5
Lateral Raise (Dumbbell)
4
20 reps
40%
6
Bicep Curl (Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
80%
75%
70%
65%
7
Preacher Hammercurl
3
10 reps
65%
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
9
Wrist Curls
3
20 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Seated Row (Machine)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Lat Pulldown
1
3
6 reps
4 reps
75%
85%
4
Tricep Kickback
4
10 reps
65%
5
Lateral Raise (Dumbbell)
4
20 reps
40%
6
Bicep Curl (Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
80%
75%
70%
65%
7
Preacher Hammercurl
3
10 reps
65%
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
9
Wrist Curls
3
20 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Seated Row (Machine)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Lat Pulldown
1
3
6 reps
4 reps
75%
85%
4
Tricep Kickback
4
10 reps
65%
5
Lateral Raise (Dumbbell)
4
20 reps
40%
6
Bicep Curl (Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
80%
75%
70%
65%
7
Preacher Hammercurl
3
10 reps
65%
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
9
Wrist Curls
3
20 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Seated Row (Machine)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Lat Pulldown
1
3
6 reps
4 reps
75%
85%
4
Tricep Kickback
4
10 reps
65%
5
Lateral Raise (Dumbbell)
4
20 reps
40%
6
Bicep Curl (Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
80%
75%
70%
65%
7
Preacher Hammercurl
3
10 reps
65%
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
9
Wrist Curls
3
20 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Seated Row (Machine)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
3
Lat Pulldown
1
3
6 reps
4 reps
75%
85%
4
Tricep Kickback
4
10 reps
65%
5
Lateral Raise (Dumbbell)
4
20 reps
40%
6
Bicep Curl (Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
80%
75%
70%
65%
7
Preacher Hammercurl
3
10 reps
65%
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
9
Wrist Curls
3
20 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
80%
65%
2
Lying Leg Curl
2
1
3
3
12 reps
12 reps
8 reps
10 reps
40% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
40% 1RM of Romanian Deadlift (Barbell)
* 1RM of Romanian Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
80%
65%
2
Lying Leg Curl
2
1
3
3
12 reps
12 reps
8 reps
10 reps
40% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
40% 1RM of Romanian Deadlift (Barbell)
* 1RM of Romanian Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
80%
65%
2
Lying Leg Curl
2
1
3
3
12 reps
12 reps
8 reps
10 reps
40% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
40% 1RM of Romanian Deadlift (Barbell)
* 1RM of Romanian Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
80%
65%
2
Lying Leg Curl
2
1
3
3
12 reps
12 reps
8 reps
10 reps
40% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
40% 1RM of Romanian Deadlift (Barbell)
* 1RM of Romanian Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
80%
65%
2
Lying Leg Curl
2
1
3
3
12 reps
12 reps
8 reps
10 reps
40% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
40% 1RM of Romanian Deadlift (Barbell)
* 1RM of Romanian Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
80%
65%
2
Lying Leg Curl
2
1
3
3
12 reps
12 reps
8 reps
10 reps
40% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
40% 1RM of Romanian Deadlift (Barbell)
* 1RM of Romanian Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
80%
65%
2
Lying Leg Curl
2
1
3
3
12 reps
12 reps
8 reps
10 reps
40% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
40% 1RM of Romanian Deadlift (Barbell)
* 1RM of Romanian Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
2
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
80%
65%
2
Lying Leg Curl
2
1
3
3
12 reps
12 reps
8 reps
10 reps
40% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
40% 1RM of Romanian Deadlift (Barbell)
* 1RM of Romanian Deadlift (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Seated Row (Machine)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Lat Pulldown
1
3
5 reps
3 reps
75%
85%
4
Tricep Kickback
4
8 reps
75%
5
Lateral Raise (Dumbbell)
4
15 reps
55%
6
Bicep Curl (Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
80%
75%
70%
65%
7
Preacher Hammercurl
3
8 reps
70%
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
9
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Seated Row (Machine)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Lat Pulldown
1
3
5 reps
3 reps
75%
85%
4
Tricep Kickback
4
8 reps
75%
5
Lateral Raise (Dumbbell)
4
15 reps
55%
6
Bicep Curl (Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
80%
75%
70%
65%
7
Preacher Hammercurl
3
8 reps
70%
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
9
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Seated Row (Machine)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Lat Pulldown
1
3
5 reps
3 reps
75%
85%
4
Tricep Kickback
4
8 reps
75%
5
Lateral Raise (Dumbbell)
4
15 reps
55%
6
Bicep Curl (Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
80%
75%
70%
65%
7
Preacher Hammercurl
3
8 reps
70%
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
9
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Seated Row (Machine)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Lat Pulldown
1
3
5 reps
3 reps
75%
85%
4
Tricep Kickback
4
8 reps
75%
5
Lateral Raise (Dumbbell)
4
15 reps
55%
6
Bicep Curl (Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
80%
75%
70%
65%
7
Preacher Hammercurl
3
8 reps
70%
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
9
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Seated Row (Machine)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Lat Pulldown
1
3
5 reps
3 reps
75%
85%
4
Tricep Kickback
4
8 reps
75%
5
Lateral Raise (Dumbbell)
4
15 reps
55%
6
Bicep Curl (Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
80%
75%
70%
65%
7
Preacher Hammercurl
3
8 reps
70%
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
9
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Seated Row (Machine)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Lat Pulldown
1
3
5 reps
3 reps
75%
85%
4
Tricep Kickback
4
8 reps
75%
5
Lateral Raise (Dumbbell)
4
15 reps
55%
6
Bicep Curl (Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
80%
75%
70%
65%
7
Preacher Hammercurl
3
8 reps
70%
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
9
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Seated Row (Machine)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Lat Pulldown
1
3
5 reps
3 reps
75%
85%
4
Tricep Kickback
4
8 reps
75%
5
Lateral Raise (Dumbbell)
4
15 reps
55%
6
Bicep Curl (Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
80%
75%
70%
65%
7
Preacher Hammercurl
3
8 reps
70%
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
9
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Seated Row (Machine)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Lat Pulldown
1
3
5 reps
3 reps
75%
85%
4
Tricep Kickback
4
8 reps
75%
5
Lateral Raise (Dumbbell)
4
15 reps
55%
6
Bicep Curl (Machine)
1
1
1
1
5 reps
6 reps
7 reps
8 reps
80%
75%
70%
65%
7
Preacher Hammercurl
3
8 reps
70%
8
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
9
Reverse Wrist Curl (Dumbbell)
3
20 reps
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Hack Squat
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Hack Squat
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Hack Squat
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Hack Squat
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Hack Squat
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Hack Squat
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Hack Squat
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Hack Squat
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
35%
45%
55%
55%
55%
55%
55%
55%
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
4 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
65%
75%
85%
85%
85%
80%
75%
70%
65%
2
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
4 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
65%
75%
85%
85%
85%
80%
75%
70%
65%
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
4 Reps
4 Reps
75%
85%
85%
85%
4
Tricep Kickback
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
65%
65%
65%
65%
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
40%
40%
40%
40%
6
Bicep Curl (Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
6 Reps
7 Reps
8 Reps
80%
75%
70%
65%
7
Preacher Hammercurl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
65%
65%
65%
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
40%
40%
40%
9
Wrist Curls
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
40%
40%
40%
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
5 Reps
75%
85%
95%
90%
85%
80%
75%
75%
65%
2
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
8 Reps
8 Reps
8 Reps
10 Reps
10 Reps
10 Reps
40% 1RM of Romanian Deadlift (Barbell)
40% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
55% 1RM of Romanian Deadlift (Barbell)
40% 1RM of Romanian Deadlift (Barbell)
40% 1RM of Romanian Deadlift (Barbell)
40% 1RM of Romanian Deadlift (Barbell)
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
85%
80%
75%
70%
65%
2
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
85%
80%
75%
70%
65%
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
3 Reps
75%
85%
85%
85%
4
Tricep Kickback
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
75%
75%
75%
75%
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
55%
55%
55%
55%
6
Bicep Curl (Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
6 Reps
7 Reps
8 Reps
80%
75%
70%
65%
7
Preacher Hammercurl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
70%
70%
70%
8
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
40%
40%
40%
9
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
40%
40%
40%
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
75%
70%
65%
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
35%
45%
55%
55%
55%
55%
55%
55%