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Muscle and power building ( main powerifting)

by Nithin E.
12 athletes joined

Program Description

focus on the three main lifts: squat, bench press, and deadlift. Structure your training around these lifts, incorporating progressive overload to increase strength over time. Aim for a mix of heavy lifting days and lighter technique-focused sessions. Include accessory exercises to target supporting muscle groups, and ensure proper rest and nutrition to aid recovery and performance.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    150 minutes
  • Created
    Oct 21, 2024 09:20
  • Last Edited
    Jun 18, 2025 09:04

Summary

Unleash your strength with this 5-week Muscle and Power Building program, designed specifically for powerlifting enthusiasts. Committing to five days a week, you'll focus on foundational lifts like deadlifts and squats, complemented by accessory movements to target your weak points. Each session is carefully structured to enhance your explosive power and muscle growth, ensuring you build both size and strength effectively. Get ready to elevate your lifting game and achieve your personal best!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
3 reps
2 reps
1 reps
1 reps
5 reps
60%
70%
90%
100%
80%
2
Deadlift (Barbell)
2
5 reps
75%
3
Pull-Up (Weighted)
1
2
1
1
1
5 reps
5 reps
1 reps
6 reps
8 reps
60%
70%
100%
65%
40%
4
Preacher Curl (Barbell)
1
2
1
1
5-6 reps
8-10 reps
6-8 reps
8-10 reps
60%
80%
70%
60%
5
Incline Curl (Dumbbell)
1
2
1
1
8-10 reps
8-10 reps
6-8 reps
8-10 reps
RPE 7
RPE 8.5
RPE 10
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
2 reps
1 reps
5 reps
60%
70%
90%
80%
2
Deadlift (Barbell)
2
5 reps
75%
3
Pull-Up (Weighted)
1
2
1
1
1
5 reps
5 reps
1 reps
6 reps
8 reps
60%
70%
100%
65%
40%
4
Preacher Curl (Barbell)
1
2
1
1
5-6 reps
8-10 reps
6-8 reps
8-10 reps
60%
80%
70%
60%
5
Incline Curl (Dumbbell)
1
2
1
1
8-10 reps
8-10 reps
6-8 reps
8-10 reps
RPE 7
RPE 8.5
RPE 10
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4
3 reps
2 reps
1 reps
5 reps
60%
70%
90%
80%
2
Deadlift (Barbell)
2
5 reps
75%
3
Pull-Up (Weighted)
1
2
1
1
1
5 reps
5 reps
1 reps
6 reps
8 reps
60%
70%
100%
65%
40%
4
Preacher Curl (Barbell)
1
2
1
1
5-6 reps
8-10 reps
6-8 reps
8-10 reps
60%
80%
70%
60%
5
Incline Curl (Dumbbell)
1
2
1
1
8-10 reps
8-10 reps
6-8 reps
8-10 reps
RPE 7
RPE 8.5
RPE 10
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
2
5 reps
75%
3
Pull-Up (Weighted)
1
2
1
1
1
5 reps
5 reps
2 reps
6 reps
8 reps
60%
70%
100%
65%
40%
4
Preacher Curl (Barbell)
1
2
1
1
5-6 reps
8-10 reps
6-8 reps
8-10 reps
60%
80%
70%
60%
5
Incline Curl (Dumbbell)
1
2
1
1
8-10 reps
8-10 reps
6-8 reps
8-10 reps
RPE 7
RPE 8.5
RPE 10
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
3 reps
2 reps
1 reps
1 reps
5 reps
60%
70%
90%
100%
80%
2
Deadlift (Barbell)
2
5 reps
75%
3
Pull-Up (Weighted)
1
2
1
1
1
5 reps
5 reps
2 reps
6 reps
8 reps
60%
70%
100%
65%
40%
4
Preacher Curl (Barbell)
1
2
1
1
5-6 reps
8-10 reps
6-8 reps
8-10 reps
60%
80%
70%
60%
5
Incline Curl (Dumbbell)
1
2
1
1
8-10 reps
8-10 reps
6-8 reps
8-10 reps
RPE 7
RPE 8.5
RPE 10
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
4 reps
3 reps
1 reps
30%
50%
65%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
4
4-5 reps
80%
4
Bench Press (Close Grip)
1
2
8 reps
8 reps
75%
80%
5
Dip (Weighted)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
2-4 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
6
Military Press (Barbell)
1
2
1
8 reps
8 reps
3 reps
RPE 7
RPE 8
RPE 10
7
Bent Over Row (Barbell, Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
4 reps
3 reps
2 reps
30%
50%
65%
80%
90%
2
Bench Press (Barbell)
4
4-5 reps
80%
3
Bench Press (Close Grip)
1
2
8 reps
8 reps
75%
80%
4
Dip (Weighted)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
2-4 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
5
Military Press (Barbell)
1
2
1
8 reps
8 reps
3 reps
RPE 7
RPE 8
RPE 10
6
Bent Over Row (Barbell, Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
4 reps
3 reps
1 reps
30%
50%
65%
80%
95%
2
Bench Press (Barbell)
1
AMRAP
100%
3
Bench Press (Barbell)
4
4-5 reps
80%
4
Bench Press (Close Grip)
1
2
8 reps
8 reps
75%
80%
5
Dip (Weighted)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
2-4 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
6
Military Press (Barbell)
1
2
1
8 reps
8 reps
3 reps
RPE 7
RPE 8
RPE 10
7
Bent Over Row (Barbell, Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
4 reps
3 reps
3 reps
30%
50%
65%
80%
90%
2
Bench Press (Barbell)
4
4-5 reps
80%
3
Bench Press (Close Grip)
1
2
8 reps
8 reps
75%
80%
4
Dip (Weighted)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
2-4 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
5
Military Press (Barbell)
1
2
1
8 reps
8 reps
3 reps
RPE 7
RPE 8
RPE 10
6
Bent Over Row (Barbell, Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
4 reps
3 reps
1 reps
30%
50%
65%
80%
100%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
4
4-5 reps
80%
4
Bench Press (Close Grip)
1
2
8 reps
8 reps
75%
80%
5
Dip (Weighted)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
2-4 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
6
Military Press (Barbell)
1
2
1
8 reps
8 reps
3 reps
RPE 7
RPE 8
RPE 10
7
Bent Over Row (Barbell, Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
4
4 reps
4 reps
3 reps
2 reps
1 reps
1 reps
5 reps
40%
60%
70%
80%
90%
100%
80%
2
Deficit Deadlift (Barbell)
3
6 reps
60%
3
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 10
RPE 8
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
5
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Hanging Leg Raise
4
12 reps
RPE 10
7
Chin-Up (Bodyweight)
2
10 reps
RPE 10
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
9
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
4
4 reps
4 reps
3 reps
2 reps
1 reps
1 reps
5 reps
40%
60%
70%
80%
90%
100%
80%
2
Deficit Deadlift (Barbell)
3
6 reps
60%
3
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 10
RPE 8
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
5
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Hanging Leg Raise
4
12 reps
RPE 10
7
Chin-Up (Bodyweight)
2
10 reps
RPE 10
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
9
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
4
4 reps
4 reps
3 reps
2 reps
1 reps
1 reps
5 reps
40%
60%
70%
80%
90%
100%
80%
2
Deficit Deadlift (Barbell)
3
6 reps
60%
3
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 10
RPE 8
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
5
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Hanging Leg Raise
4
12 reps
RPE 10
7
Chin-Up (Bodyweight)
2
10 reps
RPE 10
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
9
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
4
4 reps
4 reps
3 reps
2 reps
1 reps
1 reps
5 reps
40%
60%
70%
80%
90%
100%
80%
2
Deficit Deadlift (Barbell)
3
6 reps
60%
3
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 10
RPE 8
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
5
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Hanging Leg Raise
4
12 reps
RPE 10
7
Chin-Up (Bodyweight)
2
10 reps
RPE 10
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
9
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
4
4 reps
4 reps
3 reps
2 reps
1 reps
1 reps
5 reps
40%
60%
70%
80%
90%
100%
80%
2
Deficit Deadlift (Barbell)
3
6 reps
60%
3
Pull-Up (Weighted)
1
1
1
2
5 reps
5 reps
1 reps
5 reps
RPE 6
RPE 7
RPE 10
RPE 8
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
5
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Hanging Leg Raise
4
12 reps
RPE 10
7
Chin-Up (Bodyweight)
2
10 reps
RPE 10
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
9
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
4
3 reps
3 reps
5 reps
40%
50%
70%
2
Squat (Paused)
1
1
3
3 reps
3 reps
5 reps
50%
60%
70%
3
Dumbbell Row
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
4
3 reps
3 reps
5 reps
40%
50%
70%
2
Squat (Paused)
1
1
3
3 reps
3 reps
5 reps
50%
60%
70%
3
Dumbbell Row
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
4
3 reps
3 reps
5 reps
40%
50%
70%
2
Squat (Paused)
1
1
3
3 reps
3 reps
5 reps
50%
60%
70%
3
Dumbbell Row
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
4
3 reps
3 reps
5 reps
40%
50%
70%
2
Squat (Paused)
1
1
3
3 reps
3 reps
5 reps
50%
60%
70%
3
Dumbbell Row
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
4
3 reps
3 reps
5 reps
40%
50%
70%
2
Squat (Paused)
1
1
3
3 reps
3 reps
5 reps
50%
60%
70%
3
Dumbbell Row
3
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
4
3 reps
3 reps
1 reps
5 reps
60%
70%
100%
80%
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 10
RPE 10
3
Single Arm Rear Delt Cable Fly
3
12 reps
RPE 10
4
Preacher Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
4
3 reps
3 reps
1 reps
5 reps
60%
70%
100%
80%
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 10
RPE 10
3
Single Arm Rear Delt Cable Fly
3
12 reps
RPE 10
4
Preacher Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
4
3 reps
3 reps
1 reps
5 reps
60%
70%
100%
80%
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 10
RPE 10
3
Single Arm Rear Delt Cable Fly
3
12 reps
RPE 10
4
Preacher Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
4
3 reps
3 reps
1 reps
5 reps
60%
70%
100%
80%
2
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 10
RPE 10
3
Single Arm Rear Delt Cable Fly
3
12 reps
RPE 10
4
Preacher Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Single Arm Overhead Tricep Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
7
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
3 reps
2 reps
1 reps
1 reps
5 reps
60%
70%
90%
100%
80%
2
Deadlift (Barbell)
2
5 reps
75%
3
Pull-Up (Weighted)
1
2
1
1
1
5 reps
5 reps
5 reps
6 reps
8 reps
60%
70%
100%
65%
40%
4
Preacher Curl (Barbell)
1
2
1
1
5-6 reps
8-10 reps
6-8 reps
8-10 reps
60%
80%
70%
60%
5
Incline Curl (Dumbbell)
1
2
1
1
8-10 reps
8-10 reps
6-8 reps
8-10 reps
RPE 7
RPE 8.5
RPE 10
RPE 6.5
Week 1
1 / 5 Weeks
Day 4
1
Bench Press (Paused)
1 Set
2 Sets
4 Sets
3 Reps
3 Reps
5 Reps
40%
50%
70%
2
Squat (Paused)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
5 Reps
50%
60%
70%
3
Dumbbell Row
3 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Sets
4 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
5 Reps
40%
60%
70%
80%
90%
100%
80%
2
Deficit Deadlift (Barbell)
3 Sets
6 Reps
60%
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
1 Reps
5 Reps
@6
@7
@10
@8
4
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@8
5
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@10
6
Hanging Leg Raise
4 Sets
12 Reps
@10
7
Chin-Up (Bodyweight)
2 Sets
10 Reps
@10
8
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@10
9
Incline Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
4 Reps
4 Reps
3 Reps
1 Reps
30%
50%
65%
80%
90%
2
Bench Press (Barbell)
1 Set
AMRAP
95%
3
Bench Press (Barbell)
4 Sets
4-5 Reps
80%
4
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
75%
80%
5
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
2-4 Reps
@6.5
@7.5
@8.5
@10
6
Military Press (Barbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
3 Reps
@7
@8
@10
7
Bent Over Row (Barbell, Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@9
@10
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
1 Reps
5 Reps
60%
70%
100%
80%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@7
@10
@10
3
Single Arm Rear Delt Cable Fly
3 Sets
12 Reps
@10
4
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
5
Incline Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
6
Single Arm Overhead Tricep Extension
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
7
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
3 Reps
2 Reps
1 Reps
1 Reps
5 Reps
60%
70%
90%
100%
80%
2
Deadlift (Barbell)
2 Sets
5 Reps
75%
3
Pull-Up (Weighted)
1 Set
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
1 Reps
6 Reps
8 Reps
60%
70%
100%
65%
40%
4
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
1 Set
5-6 Reps
8-10 Reps
6-8 Reps
8-10 Reps
60%
80%
70%
60%
5
Incline Curl (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
8-10 Reps
@7
@8.5
@10
@6.5