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HEPT workout

by Ethan E.
1 athletes joined

Program Description

HEPT (Hypertrophy explosive power training) is a 5 day a week intermediate level program. It combines the elements of power lifting and body building. The purpose is to increase muscle size, strength and speed

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 07, 2024 06:29
  • Last Edited
    Jun 18, 2025 08:27

Summary

Unleash your strength with the HEPT workout, an 8-week program designed to elevate your fitness through five intense training days each week. Focused on building power and muscle, this program combines targeted lower body sessions with back and shoulder workouts, utilizing a variety of equipment for a comprehensive approach. Each session is crafted to challenge your limits and promote growth, ensuring you stay motivated and engaged. Get ready to transform your physique and boost your performance!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-6 reps
-
2
Pull-Up (Weighted)
2
4-6 reps
-
3
Incline Bench Press (Barbell)
2
4-6 reps
-
4
Dip (Weighted)
2
4-6 reps
-
5
Pendlay Row
6
3 reps
-
6
Shoulder Press (Plate Loaded)
3
4-6 reps
-
7
Chest Supported Row (Machine)
2
4-6 reps
-
8
Bicep Curl (Barbell)
3
4-6 reps
-
9
Skull Crusher
3
4-6 reps
-
10
Hammer Curl
1
6-8 reps
-
11
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
2
4-6 reps
-
3
Incline Bench Press (Barbell)
2
4-6 reps
-
4
Dip (Weighted)
2
4-6 reps
-
5
Pendlay Row
6
3 reps
-
6
Shoulder Press (Plate Loaded)
3
4-6 reps
-
7
Chest Supported Row (Machine)
2
4-6 reps
-
8
Bicep Curl (Barbell)
3
4-6 reps
-
9
Skull Crusher
3
4-6 reps
-
10
Hammer Curl
1
6-8 reps
-
11
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
2
4-6 reps
-
3
Incline Bench Press (Barbell)
2
4-6 reps
-
4
Dip (Weighted)
2
4-6 reps
-
5
Pendlay Row
6
3 reps
-
6
Shoulder Press (Plate Loaded)
3
4-6 reps
-
7
Chest Supported Row (Machine)
2
4-6 reps
-
8
Bicep Curl (Barbell)
3
4-6 reps
-
9
Skull Crusher
3
4-6 reps
-
10
Hammer Curl
1
6-8 reps
-
11
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
2
4-6 reps
-
3
Incline Bench Press (Barbell)
2
4-6 reps
-
4
Dip (Weighted)
2
4-6 reps
-
5
Pendlay Row
6
3 reps
-
6
Shoulder Press (Plate Loaded)
3
4-6 reps
-
7
Chest Supported Row (Machine)
2
4-6 reps
-
8
Bicep Curl (Barbell)
3
4-6 reps
-
9
Skull Crusher
3
4-6 reps
-
10
Hammer Curl
1
6-8 reps
-
11
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
2
4-6 reps
-
3
Incline Bench Press (Barbell)
2
4-6 reps
-
4
Dip (Weighted)
2
4-6 reps
-
5
Pendlay Row
6
3 reps
-
6
Shoulder Press (Plate Loaded)
3
4-6 reps
-
7
Chest Supported Row (Machine)
2
4-6 reps
-
8
Bicep Curl (Barbell)
3
4-6 reps
-
9
Skull Crusher
3
4-6 reps
-
10
Hammer Curl
1
6-8 reps
-
11
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
2
4-6 reps
-
3
Incline Bench Press (Barbell)
2
4-6 reps
-
4
Dip (Weighted)
2
4-6 reps
-
5
Pendlay Row
6
3 reps
-
6
Shoulder Press (Plate Loaded)
3
4-6 reps
-
7
Chest Supported Row (Machine)
2
4-6 reps
-
8
Bicep Curl (Barbell)
3
4-6 reps
-
9
Skull Crusher
3
4-6 reps
-
10
Hammer Curl
1
6-8 reps
-
11
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
2
4-6 reps
-
3
Incline Bench Press (Barbell)
2
4-6 reps
-
4
Dip (Weighted)
2
4-6 reps
-
5
Pendlay Row
6
3 reps
-
6
Shoulder Press (Plate Loaded)
3
4-6 reps
-
7
Chest Supported Row (Machine)
2
4-6 reps
-
8
Bicep Curl (Barbell)
3
4-6 reps
-
9
Skull Crusher
3
4-6 reps
-
10
Hammer Curl
1
6-8 reps
-
11
Push Up
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
2
4-6 reps
-
3
Incline Bench Press (Barbell)
2
4-6 reps
-
4
Dip (Weighted)
2
4-6 reps
-
5
Pendlay Row
6
3 reps
-
6
Shoulder Press (Plate Loaded)
3
4-6 reps
-
7
Chest Supported Row (Machine)
2
4-6 reps
-
8
Bicep Curl (Barbell)
3
4-6 reps
-
9
Skull Crusher
3
4-6 reps
-
10
Hammer Curl
1
6-8 reps
-
11
Push Up
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
2
6-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Seated Hamstring Curl
3
6-8 reps
-
5
Box Jump
6
5 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
2
6-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Seated Hamstring Curl
3
6-8 reps
-
5
Box Jump
6
5 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
2
6-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Seated Hamstring Curl
3
6-8 reps
-
5
Box Jump
6
5 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Extension
2
6-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Seated Hamstring Curl
3
6-8 reps
-
5
Box Jump
6
5 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
2
15-20 reps
-
3
Leg Press (45 Degrees)
2
12-15 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Box Jump
6
5 reps
-
6
Seated Calf Raise
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
2
15-20 reps
-
3
Leg Press (45 Degrees)
2
12-15 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Box Jump
6
5 reps
-
6
Seated Calf Raise
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
2
15-20 reps
-
3
Leg Press (45 Degrees)
2
12-15 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Box Jump
6
5 reps
-
6
Seated Calf Raise
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
2
15-20 reps
-
3
Leg Press (45 Degrees)
2
12-15 reps
-
4
Seated Hamstring Curl
3
15-20 reps
-
5
Box Jump
6
5 reps
-
6
Seated Calf Raise
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
12-15 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Supported Row (Machine)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
15-20 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
12-15 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Supported Row (Machine)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
15-20 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
12-15 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Supported Row (Machine)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
15-20 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
12-15 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Supported Row (Machine)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
15-20 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
12-15 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Supported Row (Machine)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
15-20 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
12-15 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Supported Row (Machine)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
15-20 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
12-15 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Supported Row (Machine)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
15-20 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Bent Over Row (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Close Grip)
3
12-15 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Chest Supported Row (Machine)
2
12-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
7
Lateral Raise (Dumbbell)
4
15-20 reps
-
8
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Incline Bench Press (Barbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Dip (Weighted)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Incline Bench Press (Barbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Dip (Weighted)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Incline Bench Press (Barbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Dip (Weighted)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Incline Bench Press (Barbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Dip (Weighted)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Incline Bench Press (Barbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Dip (Weighted)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Incline Bench Press (Barbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Dip (Weighted)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Incline Bench Press (Barbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Dip (Weighted)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Incline Bench Press (Barbell)
3
12-15 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
10-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
7
Dip (Weighted)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12-15 reps
-
2
Preacher Curl (Barbell)
2
10-12 reps
-
3
Incline Curl (Dumbbell)
3
10-15 reps
-
4
Spider Curl
3
12-15 reps
-
5
Lateral Raise (Cable)
4
15-20 reps
-
6
Upright Row (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12-15 reps
-
2
Preacher Curl (Barbell)
2
10-12 reps
-
3
Incline Curl (Dumbbell)
3
10-15 reps
-
4
Spider Curl
3
12-15 reps
-
5
Lateral Raise (Cable)
4
15-20 reps
-
6
Upright Row (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12-15 reps
-
2
Preacher Curl (Barbell)
2
10-12 reps
-
3
Incline Curl (Dumbbell)
3
10-15 reps
-
4
Spider Curl
3
12-15 reps
-
5
Lateral Raise (Cable)
4
15-20 reps
-
6
Upright Row (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12-15 reps
-
2
Preacher Curl (Barbell)
2
10-12 reps
-
3
Incline Curl (Dumbbell)
3
10-15 reps
-
4
Spider Curl
3
12-15 reps
-
5
Lateral Raise (Cable)
4
15-20 reps
-
6
Upright Row (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12-15 reps
-
2
Preacher Curl (Barbell)
2
10-12 reps
-
3
Incline Curl (Dumbbell)
3
10-15 reps
-
4
Spider Curl
3
12-15 reps
-
5
Lateral Raise (Cable)
4
15-20 reps
-
6
Upright Row (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12-15 reps
-
2
Preacher Curl (Barbell)
2
10-12 reps
-
3
Incline Curl (Dumbbell)
3
10-15 reps
-
4
Spider Curl
3
12-15 reps
-
5
Lateral Raise (Cable)
4
15-20 reps
-
6
Upright Row (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12-15 reps
-
2
Preacher Curl (Barbell)
2
10-12 reps
-
3
Incline Curl (Dumbbell)
3
10-15 reps
-
4
Spider Curl
3
12-15 reps
-
5
Lateral Raise (Cable)
4
15-20 reps
-
6
Upright Row (Barbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12-15 reps
-
2
Preacher Curl (Barbell)
2
10-12 reps
-
3
Incline Curl (Dumbbell)
3
10-15 reps
-
4
Spider Curl
3
12-15 reps
-
5
Lateral Raise (Cable)
4
15-20 reps
-
6
Upright Row (Barbell)
2
12-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
-
2
Leg Extension
2 Sets
6-8 Reps
-
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
-
4
Seated Hamstring Curl
3 Sets
6-8 Reps
-
5
Box Jump
6 Sets
5 Reps
-
6
Seated Calf Raise
3 Sets
6-8 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Chest Supported Row (Machine)
2 Sets
12-15 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
7
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
-
8
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
Day 4
1
Bench Press (Dumbbell)
6 Sets
3 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
-
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
7
Dip (Weighted)
3 Sets
10-12 Reps
-
Day 5
1
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
2
Preacher Curl (Barbell)
2 Sets
10-12 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
-
4
Spider Curl
3 Sets
12-15 Reps
-
5
Lateral Raise (Cable)
4 Sets
15-20 Reps
-
6
Upright Row (Barbell)
2 Sets
12-15 Reps
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
4-6 Reps
-
2
Pull-Up (Weighted)
2 Sets
4-6 Reps
-
3
Incline Bench Press (Barbell)
2 Sets
4-6 Reps
-
4
Dip (Weighted)
2 Sets
4-6 Reps
-
5
Pendlay Row
6 Sets
3 Reps
-
6
Shoulder Press (Plate Loaded)
3 Sets
4-6 Reps
-
7
Chest Supported Row (Machine)
2 Sets
4-6 Reps
-
8
Bicep Curl (Barbell)
3 Sets
4-6 Reps
-
9
Skull Crusher
3 Sets
4-6 Reps
-
10
Hammer Curl
1 Set
6-8 Reps
-
11
Push Up
1 Set
AMRAP
-