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Big UNIT

by Big Lifts Chris

Program Description

The purpose of this program is to build massive strength by focusing on starting with the big 4 lifts and implementing the proper accessory work to increase size and strength. The program combines concepts of popular powerlifting and bodybuilding programs to turn you into an absolute UNIT. Training max is set to 90% of 1RM.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 23, 2025 03:06
  • Last Edited
    May 31, 2025 05:59
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
2
20 reps
-
4
Bicep Curl (Dumbbell)
2
20 reps
-
5
Preacher Curl
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
2
20 reps
-
4
Bicep Curl (Dumbbell)
2
20 reps
-
5
Preacher Curl
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
2
20 reps
-
4
Bicep Curl (Dumbbell)
2
20 reps
-
5
Preacher Curl
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
3
Deadlift (Barbell)
3
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
2
20 reps
-
4
Bicep Curl (Dumbbell)
2
20 reps
-
5
Preacher Curl
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
2
20 reps
-
4
Bicep Curl (Dumbbell)
2
20 reps
-
5
Preacher Curl
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
2
20 reps
-
4
Bicep Curl (Dumbbell)
2
20 reps
-
5
Preacher Curl
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
3
Deadlift (Barbell)
3
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
2
20 reps
-
4
Bicep Curl (Dumbbell)
2
20 reps
-
5
Preacher Curl
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
2
20 reps
-
4
Bicep Curl (Dumbbell)
2
20 reps
-
5
Preacher Curl
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
2
20 reps
-
4
Bicep Curl (Dumbbell)
2
20 reps
-
5
Preacher Curl
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
3
Deadlift (Barbell)
3
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
2
20 reps
-
4
Bicep Curl (Dumbbell)
2
20 reps
-
5
Preacher Curl
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
2
20 reps
-
4
Bicep Curl (Dumbbell)
2
20 reps
-
5
Preacher Curl
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Tricep Pushdown (Cable)
2
20 reps
-
4
Bicep Curl (Dumbbell)
2
20 reps
-
5
Preacher Curl
2
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
50%
2
Bench Press (Barbell)
3
10 reps
50%
3
Deadlift (Barbell)
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chest Supported Row (Machine)
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
10 reps
-
4
Lat Pulldown
2
AMRAP
-
5
Seated Row (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chest Supported Row (Machine)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Chest Supported Row (Machine)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Bench Press (Barbell)
3
8 reps
60%
3
Deadlift (Barbell)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chest Supported Row (Machine)
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
10 reps
-
4
Lat Pulldown
2
AMRAP
-
5
Seated Row (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chest Supported Row (Machine)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Chest Supported Row (Machine)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Bench Press (Barbell)
3
8 reps
60%
3
Deadlift (Barbell)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chest Supported Row (Machine)
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
10 reps
-
4
Lat Pulldown
2
AMRAP
-
5
Seated Row (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chest Supported Row (Machine)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Chest Supported Row (Machine)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Bench Press (Barbell)
3
8 reps
60%
3
Deadlift (Barbell)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chest Supported Row (Machine)
3
10 reps
-
3
Single Arm Row (Dumbbell)
2
10 reps
-
4
Lat Pulldown
2
AMRAP
-
5
Seated Row (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chest Supported Row (Machine)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Chest Supported Row (Machine)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
10 reps
-
4
Lat Pulldown
3
15 reps
-
5
Seated Row (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Bench Press (Barbell)
3
8 reps
60%
3
Deadlift (Barbell)
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Face Pull
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
20 reps
-
5
Bicep Curl (EZ Bar)
2
20 reps
-
6
Bicep Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Face Pull
2
20 reps
-
4
Tricep Pushdown (Cable)
2
20 reps
-
5
Bicep Curl (EZ Bar)
2
20 reps
-
6
Bicep Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Face Pull
2
20 reps
-
4
Tricep Pushdown (Cable)
2
20 reps
-
5
Bicep Curl (EZ Bar)
2
20 reps
-
6
Bicep Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
3
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Face Pull
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
20 reps
-
5
Bicep Curl (EZ Bar)
2
20 reps
-
6
Bicep Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Face Pull
2
20 reps
-
4
Tricep Pushdown (Cable)
2
20 reps
-
5
Bicep Curl (EZ Bar)
2
20 reps
-
6
Bicep Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Face Pull
2
20 reps
-
4
Tricep Pushdown (Cable)
2
20 reps
-
5
Bicep Curl (EZ Bar)
2
20 reps
-
6
Bicep Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
3
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Face Pull
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
20 reps
-
5
Bicep Curl (EZ Bar)
2
20 reps
-
6
Bicep Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Face Pull
2
20 reps
-
4
Tricep Pushdown (Cable)
2
20 reps
-
5
Bicep Curl (EZ Bar)
2
20 reps
-
6
Bicep Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Face Pull
2
20 reps
-
4
Tricep Pushdown (Cable)
2
20 reps
-
5
Bicep Curl (EZ Bar)
2
20 reps
-
6
Bicep Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
3
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Face Pull
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
20 reps
-
5
Bicep Curl (EZ Bar)
2
20 reps
-
6
Bicep Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Face Pull
2
20 reps
-
4
Tricep Pushdown (Cable)
2
20 reps
-
5
Bicep Curl (EZ Bar)
2
20 reps
-
6
Bicep Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Face Pull
2
20 reps
-
4
Tricep Pushdown (Cable)
2
20 reps
-
5
Bicep Curl (EZ Bar)
2
20 reps
-
6
Bicep Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
3
6 reps
65%
3
Deadlift (Barbell)
3
6 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
3
10 reps
-
3
Hamstring Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
3
10 reps
-
3
Hamstring Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
3
10 reps
-
3
Hamstring Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Barbell)
3
4 reps
70%
3
Deadlift (Barbell)
3
4 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
3
10 reps
-
3
Hamstring Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
3
10 reps
-
3
Hamstring Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
3
10 reps
-
3
Hamstring Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Barbell)
3
4 reps
70%
3
Deadlift (Barbell)
3
4 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
3
10 reps
-
3
Hamstring Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
3
10 reps
-
3
Hamstring Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
3
10 reps
-
3
Hamstring Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Barbell)
3
4 reps
70%
3
Deadlift (Barbell)
3
4 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
3
10 reps
-
3
Hamstring Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
3
10 reps
-
3
Hamstring Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
3
10 reps
-
3
Hamstring Curl
2
20 reps
-
4
Leg Extension
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Bench Press (Barbell)
3
4 reps
70%
3
Deadlift (Barbell)
3
4 reps
70%
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
2 Sets
20 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
20 Reps
-
5
Preacher Curl
2 Sets
20 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)
2 Sets
10 Reps
-
4
Lat Pulldown
2 Sets
AMRAP
-
5
Seated Row (Cable)
2 Sets
AMRAP
-
Day 3
1
Log Press
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Face Pull
2 Sets
AMRAP
-
4
Tricep Pushdown (Cable)
2 Sets
20 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
20 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
20 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Press
3 Sets
10 Reps
-
3
Hamstring Curl
2 Sets
20 Reps
-
4
Leg Extension
2 Sets
20 Reps
-