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Rebuild_&_Grow

by Eric R.

Program Description

Input your 1rm. I built this program for myself, rebuilding for squat and bench.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2025 02:04
  • Last Edited
    Jun 18, 2025 09:11

Summary

Rebuild_&_Grow is a comprehensive 12-week program designed to enhance your strength and muscle definition through targeted workouts three times a week. Each session focuses on a specific area—Upper Push, Lower Body, and Full Body—utilizing a mix of barbell, dumbbell, and cable exercises to maximize your gains. With a blend of compound movements and isolation exercises, you'll build a solid foundation while pushing your limits. Get ready to transform your physique and reach new heights in your fitness journey!
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6A
Freemotion Cable Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72.5%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6A
Freemotion Cable Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6A
Freemotion Cable Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77.5%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6A
Freemotion Cable Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6A
Freemotion Cable Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
82.5%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6A
Freemotion Cable Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
85%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6A
Freemotion Cable Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
87.5%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6A
Freemotion Cable Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6B
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Lat Pulldown
2
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Cable)
2
8-12 reps
RPE 9
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
2 reps
95%
85%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Chest Fly (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
1 reps
95%
100%
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Lateral Raise (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8
2
Squat (Barbell)
4
8 reps
60%
3
Deadlift (Barbell)
3
5 reps
70%
4
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Walking Lunge
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8
2
Squat (Barbell)
4
8 reps
62.5%
3
Deadlift (Barbell)
3
5 reps
75%
4
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8
2
Squat (Barbell)
4
8 reps
65%
3
Deadlift (Barbell)
3
5 reps
80%
4
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
1
6-9 reps
6-9 reps
RPE 8
RPE 10
2
Box Jump
3
5 reps
RPE 8
3
Squat (Barbell)
4
8 reps
67.5%
4
Deadlift (Barbell)
3
5 reps
82.5%
5
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
1
6-9 reps
6-9 reps
RPE 8
RPE 10
2
Box Jump
3
5 reps
RPE 8
3
Squat (Barbell)
5
6 reps
70%
4
Deadlift (Barbell)
4
4 reps
85%
5
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
1
6-9 reps
6-9 reps
RPE 8
RPE 10
2
Box Jump
3
5 reps
RPE 8
3
Squat (Barbell)
5
6 reps
72.5%
4
Deadlift (Barbell)
4
4 reps
87.5%
5
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
1
6-9 reps
6-9 reps
RPE 8
RPE 10
2
Box Jump
3
5 reps
RPE 8
3
Squat (Barbell)
5
6 reps
75%
4
Deadlift (Barbell)
4
4 reps
90%
5
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
1
6-9 reps
6-9 reps
RPE 8
RPE 10
2
Box Jump
3
5 reps
RPE 8
3
Squat (Barbell)
5
6 reps
77.5%
4
Deadlift (Barbell)
4
4 reps
92.5%
5
Seated Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8
2
Squat (Barbell)
3
6 reps
75%
3
Deadlift (Barbell)
3
2 reps
90%
4
Seated Row (Cable)
2
12-15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
RPE 8
2
Squat (Barbell)
3
5 reps
70%
3
Deadlift (Barbell)
2
1 reps
95%
4
Seated Row (Cable)
2
12-15 reps
RPE 8
5
Leg Extension
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Deadlift (Barbell)
1
1 reps
97.5%
3
Leg Extension
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
85%
2
Deadlift (Barbell)
1
3
1 reps
1 reps
95%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Power Clean
3
5 reps
RPE 8
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
67.5%
2
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Power Clean
3
5 reps
RPE 8
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
70%
2
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Power Clean
3
5 reps
RPE 8
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
72.5%
2
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Power Clean
3
5 reps
RPE 8
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Power Clean
3
5 reps
RPE 8
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
77.5%
2
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Power Clean
3
5 reps
RPE 8
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
80%
2
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Power Clean
3
5 reps
RPE 8
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
82.5%
2
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Power Clean
3
5 reps
RPE 8
5
Pull-Up (Weighted)
3
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
3 reps
80%
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Power Clean
3
3 reps
RPE 8
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
75%
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Power Clean
3
3 reps
RPE 8
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
2 reps
85%
2
Power Clean
3
2 reps
RPE 8
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
90%
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Power Clean
3
3 reps
RPE 8
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3A
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 10
3B
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3A
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 10
3B
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3A
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 10
3B
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3A
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 10
3B
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3A
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 10
3B
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3A
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 10
3B
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Preacher Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3A
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 10
3B
Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Dip (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
6A
Freemotion Cable Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6B
Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Box Jump
3 Sets
5 Reps
@8
2
Squat (Barbell)
4 Sets
8 Reps
60%
3
Deadlift (Barbell)
3 Sets
5 Reps
70%
4
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Walking Lunge
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
6
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
65%
2
Face Pull
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
3
Front Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Power Clean
3 Sets
5 Reps
@8
5
Pull-Up (Weighted)
3 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10