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Iron symphony

by Bodie S.
3 athletes joined
5.0
(1 rating)

Program Description

Gain strength on powerlifting fr

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    180 minutes
  • Created
    Sep 09, 2024 10:20
  • Last Edited
    Jun 18, 2025 12:57

Summary

Unlock your potential with the Iron Symphony program, a comprehensive 9-week journey designed for serious lifters. Committing to six days a week, you'll engage in a structured routine that emphasizes compound lifts like squats and bench presses, ensuring you build strength and muscle effectively. Each session is crafted to target key muscle groups, with a mix of barbell, machine, and cable exercises to keep your workouts dynamic and challenging. Get ready to compose your best physique yet!
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5
8 reps
5 reps
65%
70%
2
Bench Press (Paused)
5
5
5 reps
5 reps
70%
75%
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
10 reps
-
9
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
10
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5
8 reps
5 reps
65%
70%
2
Bench Press (Paused)
5
5
5 reps
5 reps
70%
75%
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
10 reps
-
9
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
10
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5
8 reps
5 reps
65%
70%
2
Bench Press (Paused)
5
5
5 reps
5 reps
70%
75%
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
10 reps
-
9
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
10
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
4
4 reps
70%
2
Squat (Barbell)
5
5
5 reps
3 reps
75%
80%
3
Bench Press (Paused)
5
5
5 reps
3 reps
75%
80%
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Tricep Rope Push Down (Cable)
3
10 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
4
4 reps
70%
2
Squat (Barbell)
5
5
5 reps
3 reps
75%
80%
3
Bench Press (Paused)
5
5
5 reps
3 reps
75%
80%
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Tricep Rope Push Down (Cable)
3
10 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
4
4 reps
70%
2
Squat (Barbell)
5
5
5 reps
3 reps
75%
80%
3
Bench Press (Paused)
5
5
5 reps
3 reps
75%
80%
4
Incline Bench Press (Barbell)
3
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
7
Lateral Raise (Machine)
3
10 reps
-
8
Rear Delt Fly (Machine)
3
10 reps
-
9
Tricep Rope Push Down (Cable)
3
10 reps
-
10
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
11
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3
3 reps
2 reps
85%
90%
2
Bench Press (Paused)
5
3
3 reps
2 reps
80%
85%
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
10 reps
-
9
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
10
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3
3 reps
2 reps
85%
90%
2
Bench Press (Paused)
5
3
3 reps
2 reps
80%
85%
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
10 reps
-
9
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
10
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3
3 reps
2 reps
85%
90%
2
Bench Press (Paused)
5
3
3 reps
2 reps
80%
85%
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Shoulder Press (Machine)
3
10 reps
-
5
Pec Deck (Machine)
3
10 reps
-
6
Lateral Raise (Machine)
3
10 reps
-
7
Rear Delt Fly (Machine)
3
10 reps
-
8
Tricep Rope Push Down (Cable)
3
10 reps
-
9
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
10
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
4
5 reps
4 reps
65%
70%
2
Barbell Row
3
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
10 reps
-
5
Single Arm High Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Shrug (Barbell)
3
10 reps
-
10
Hammer Curl
3
10 reps
-
11
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
4
5 reps
4 reps
65%
70%
2
Barbell Row
3
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
10 reps
-
5
Single Arm High Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Shrug (Barbell)
3
10 reps
-
10
Hammer Curl
3
10 reps
-
11
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
4
5 reps
4 reps
65%
70%
2
Barbell Row
3
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
10 reps
-
5
Single Arm High Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Shrug (Barbell)
3
10 reps
-
10
Hammer Curl
3
10 reps
-
11
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3
5 reps
3 reps
70%
75%
2
Barbell Row
3
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
10 reps
-
5
Single Arm High Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Shrug (Barbell)
3
10 reps
-
10
Hammer Curl
3
10 reps
-
11
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3
5 reps
3 reps
70%
75%
2
Barbell Row
3
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
10 reps
-
5
Single Arm High Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Shrug (Barbell)
3
10 reps
-
10
Hammer Curl
3
10 reps
-
11
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3
5 reps
3 reps
70%
75%
2
Barbell Row
3
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
10 reps
-
5
Single Arm High Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Shrug (Barbell)
3
10 reps
-
10
Hammer Curl
3
10 reps
-
11
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
2
3 reps
2 reps
80%
85%
2
Barbell Row
3
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
10 reps
-
5
Single Arm High Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Shrug (Barbell)
3
10 reps
-
10
Hammer Curl
3
10 reps
-
11
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
2
3 reps
2 reps
80%
85%
2
Barbell Row
3
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
10 reps
-
5
Single Arm High Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Shrug (Barbell)
3
10 reps
-
10
Hammer Curl
3
10 reps
-
11
Wrist Curls
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
2
3 reps
2 reps
80%
85%
2
Barbell Row
3
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
10 reps
-
5
Single Arm High Row (Cable)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Hammer Curl (Cable)
3
10 reps
-
8
Bicep Curl (Machine)
3
10 reps
-
9
Shrug (Barbell)
3
10 reps
-
10
Hammer Curl
3
10 reps
-
11
Wrist Curls
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
6
4 reps
65%
2
Bench Press (Paused)
6
2
4 reps
4 reps
70%
80%
3
Squat (Paused)
4
5 reps
70%
4
Squat (Barbell)
4
4
6 reps
5 reps
70%
75%
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
6
4 reps
65%
2
Bench Press (Paused)
6
2
4 reps
4 reps
70%
80%
3
Squat (Paused)
4
5 reps
70%
4
Squat (Barbell)
4
4
6 reps
5 reps
70%
75%
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
6
4 reps
65%
2
Bench Press (Paused)
6
2
4 reps
4 reps
70%
80%
3
Squat (Paused)
4
5 reps
70%
4
Squat (Barbell)
4
4
6 reps
5 reps
70%
75%
5
Leg Extension
3
10 reps
-
6
Seated Hamstring Curl
3
10 reps
-
7
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
5
4 reps
2 reps
70%
85%
2
Squat (Barbell)
4
5
6 reps
2 reps
75%
85%
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
5
4 reps
2 reps
70%
85%
2
Squat (Barbell)
4
5
6 reps
2 reps
75%
85%
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
5
4 reps
2 reps
70%
85%
2
Squat (Barbell)
4
5
6 reps
2 reps
75%
85%
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3
3 reps
1 reps
85%
90%
2
Squat (Barbell)
5
3
3 reps
1 reps
85%
93%
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3
3 reps
1 reps
85%
90%
2
Squat (Barbell)
5
3
3 reps
1 reps
85%
93%
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3
3 reps
1 reps
85%
90%
2
Squat (Barbell)
5
3
3 reps
1 reps
85%
93%
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3
5 reps
3 reps
70%
75%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3
5 reps
3 reps
70%
75%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3
5 reps
3 reps
70%
75%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3
4 reps
2 reps
75%
80%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3
4 reps
2 reps
75%
80%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3
4 reps
2 reps
75%
80%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2
2 reps
1 reps
85%
90%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2
2 reps
1 reps
85%
90%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2
2 reps
1 reps
85%
90%
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
10 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
9
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4
5 reps
3 reps
70%
80%
2
Bench Press (Paused)
6
5
4 reps
3 reps
75%
80%
3
Barbell Row
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Single Arm High Row (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Hammer Curl (Cable)
3
10 reps
-
9
Bicep Curl (Machine)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4
5 reps
3 reps
70%
80%
2
Bench Press (Paused)
6
5
4 reps
3 reps
75%
80%
3
Barbell Row
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Single Arm High Row (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Hammer Curl (Cable)
3
10 reps
-
9
Bicep Curl (Machine)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4
5 reps
3 reps
70%
80%
2
Bench Press (Paused)
6
5
4 reps
3 reps
75%
80%
3
Barbell Row
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Single Arm High Row (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Hammer Curl (Cable)
3
10 reps
-
9
Bicep Curl (Machine)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3
4 reps
3 reps
80%
85%
2
Bench Press (Paused)
6
4
3 reps
2 reps
80%
85%
3
Barbell Row
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Single Arm High Row (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Hammer Curl (Cable)
3
10 reps
-
9
Bicep Curl (Machine)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3
4 reps
3 reps
80%
85%
2
Bench Press (Paused)
6
4
3 reps
2 reps
80%
85%
3
Barbell Row
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Single Arm High Row (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Hammer Curl (Cable)
3
10 reps
-
9
Bicep Curl (Machine)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3
4 reps
3 reps
80%
85%
2
Bench Press (Paused)
6
4
3 reps
2 reps
80%
85%
3
Barbell Row
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Single Arm High Row (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Hammer Curl (Cable)
3
10 reps
-
9
Bicep Curl (Machine)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
3 reps
1 reps
87%
95%
2
Bench Press (Paused)
4
2
2 reps
1 reps
90%
95%
3
Barbell Row
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Single Arm High Row (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Hammer Curl (Cable)
3
10 reps
-
9
Bicep Curl (Machine)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
3 reps
1 reps
87%
95%
2
Bench Press (Paused)
4
2
2 reps
1 reps
90%
95%
3
Barbell Row
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Single Arm High Row (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Hammer Curl (Cable)
3
10 reps
-
9
Bicep Curl (Machine)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Wrist Curls
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
3 reps
1 reps
87%
95%
2
Bench Press (Paused)
4
2
2 reps
1 reps
90%
95%
3
Barbell Row
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Single Arm High Row (Cable)
3
10 reps
-
7
Bicep Curl (Cable)
3
10 reps
-
8
Hammer Curl (Cable)
3
10 reps
-
9
Bicep Curl (Machine)
3
10 reps
-
10
Shrug (Barbell)
3
10 reps
-
11
Hammer Curl
3
10 reps
-
12
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3
4 reps
3 reps
75%
80%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 10
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3
4 reps
3 reps
75%
80%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 10
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3
4 reps
3 reps
75%
80%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 10
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
2
3 reps
2 reps
80%
85%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 10
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
2
3 reps
2 reps
80%
85%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 10
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
2
3 reps
2 reps
80%
85%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 10
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
1 reps
1 reps
90%
95%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 10
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
1 reps
1 reps
90%
95%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 10
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
1
1 reps
1 reps
90%
95%
2
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 10
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Seated Calf Raise
3
10 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Sets
8 Reps
5 Reps
65%
70%
2
Bench Press (Paused)
5 Sets
5 Sets
5 Reps
5 Reps
70%
75%
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
4
Shoulder Press (Machine)
3 Sets
10 Reps
-
5
Pec Deck (Machine)
3 Sets
10 Reps
-
6
Lateral Raise (Machine)
3 Sets
10 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
8
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
9
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
10
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 2
1
Sumo Deadlift (Barbell)
5 Sets
4 Sets
5 Reps
4 Reps
65%
70%
2
Barbell Row
3 Sets
10 Reps
-
3
T-Bar Row
3 Sets
10 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
5
Single Arm High Row (Cable)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
10 Reps
-
7
Hammer Curl (Cable)
3 Sets
10 Reps
-
8
Bicep Curl (Machine)
3 Sets
10 Reps
-
9
Shrug (Barbell)
3 Sets
10 Reps
-
10
Hammer Curl
3 Sets
10 Reps
-
11
Wrist Curls
3 Sets
10 Reps
-
Day 3
1
Bench Press (Close Grip)
6 Sets
4 Reps
65%
2
Bench Press (Paused)
6 Sets
2 Sets
4 Reps
4 Reps
70%
80%
3
Squat (Paused)
4 Sets
5 Reps
70%
4
Squat (Barbell)
4 Sets
4 Sets
6 Reps
5 Reps
70%
75%
5
Leg Extension
3 Sets
10 Reps
-
6
Seated Hamstring Curl
3 Sets
10 Reps
-
7
Seated Calf Raise
3 Sets
10 Reps
-
Day 4
1
Sumo Deadlift (Barbell)
4 Sets
3 Sets
5 Reps
3 Reps
70%
75%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
Pec Deck (Machine)
3 Sets
10 Reps
-
5
Lateral Raise (Machine)
3 Sets
10 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
8
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 5
1
Squat (Barbell)
5 Sets
4 Sets
5 Reps
3 Reps
70%
80%
2
Bench Press (Paused)
6 Sets
5 Sets
4 Reps
3 Reps
75%
80%
3
Barbell Row
3 Sets
10 Reps
-
4
T-Bar Row
3 Sets
10 Reps
-
5
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
6
Single Arm High Row (Cable)
3 Sets
10 Reps
-
7
Bicep Curl (Cable)
3 Sets
10 Reps
-
8
Hammer Curl (Cable)
3 Sets
10 Reps
-
9
Bicep Curl (Machine)
3 Sets
10 Reps
-
10
Shrug (Barbell)
3 Sets
10 Reps
-
11
Hammer Curl
3 Sets
10 Reps
-
12
Wrist Curls
3 Sets
10 Reps
-
Day 6
1
Sumo Deadlift (Barbell)
4 Sets
3 Sets
4 Reps
3 Reps
75%
80%
2
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@10
3
Leg Extension
3 Sets
10 Reps
-
4
Seated Hamstring Curl
3 Sets
10 Reps
-
5
Seated Calf Raise
3 Sets
10 Reps
-