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BoostcampPNG

joca bup 2.0

by Jovan B.

Program Description

simple PowerBuildng program

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 29, 2024 05:50
  • Last Edited
    May 07, 2024 10:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Lat Pulldown
2
10 reps
RPE 7
5
Single Arm Iso Row
2
10 reps
RPE 7
6
Bicep Curl (Barbell)
2
10 reps
RPE 7
7
Face Pull
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Lat Pulldown
2
10 reps
RPE 7
5
Single Arm Iso Row
2
10 reps
RPE 7
6
Bicep Curl (Barbell)
2
10 reps
RPE 7
7
Face Pull
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Lat Pulldown
2
10 reps
RPE 7
5
Single Arm Iso Row
2
10 reps
RPE 7
6
Bicep Curl (Barbell)
2
10 reps
RPE 7
7
Face Pull
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Pull-Up (Weighted)
3
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6
4
Lat Pulldown
2
10 reps
RPE 6
5
Single Arm Iso Row
2
10 reps
RPE 6
6
Bicep Curl (Barbell)
2
10 reps
RPE 6
7
Face Pull
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Single Arm Iso Row
3
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 7
7
Face Pull
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Single Arm Iso Row
3
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 7
7
Face Pull
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
3
10 reps
RPE 7
5
Single Arm Iso Row
3
10 reps
RPE 7
6
Bicep Curl (Barbell)
3
10 reps
RPE 7
7
Face Pull
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6
2
Pull-Up (Weighted)
3
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Lat Pulldown
3
10 reps
RPE 6
5
Single Arm Iso Row
3
10 reps
RPE 6
6
Bicep Curl (Barbell)
3
10 reps
RPE 6
7
Face Pull
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 7
5
Single Arm Iso Row
4
10 reps
RPE 7
6
Bicep Curl (Barbell)
4
10 reps
RPE 7
7
Face Pull
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
RPE 10
RPE 10
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 7
5
Single Arm Iso Row
4
10 reps
RPE 7
6
Bicep Curl (Barbell)
4
10 reps
RPE 7
7
Face Pull
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7.5
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 7
5
Single Arm Iso Row
4
10 reps
RPE 7
6
Bicep Curl (Barbell)
4
10 reps
RPE 7
7
Face Pull
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
4
Lat Pulldown
2
10 reps
RPE 7
5
Single Arm Iso Row
2
10 reps
RPE 7
6
Bicep Curl (Barbell)
2
10 reps
RPE 7
7
Face Pull
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 7
5
Hyperextension
2
10 reps
RPE 7
6
Standing Calf Raise
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 7
5
Hyperextension
2
10 reps
RPE 7
6
Standing Calf Raise
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 7
5
Hyperextension
2
10 reps
RPE 7
6
Standing Calf Raise
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
3
Leg Extension
2
10 reps
RPE 6
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 6
5
Hyperextension
2
10 reps
RPE 6
6
Standing Calf Raise
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 6
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 6
5
Hyperextension
3
10 reps
RPE 6
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
4
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
4
10 reps
RPE 7
5
Hyperextension
4
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
4
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
4
10 reps
RPE 7
5
Hyperextension
4
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Extension
4
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
4
10 reps
RPE 7
5
Hyperextension
4
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 7
5
Hyperextension
2
10 reps
RPE 7
6
Standing Calf Raise
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 6.5
2
Military Press (Barbell)
3
5 reps
RPE 6.5
3
Shoulder Press (Machine)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 7.5
5
Dip (Weighted)
2
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 6.5
2
Military Press (Barbell)
3
5 reps
RPE 6.5
3
Shoulder Press (Machine)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 7.5
5
Dip (Weighted)
2
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 6.5
2
Military Press (Barbell)
3
5 reps
RPE 6.5
3
Shoulder Press (Machine)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 7.5
5
Dip (Weighted)
2
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 6
2
Military Press (Barbell)
3
5 reps
RPE 6
3
Shoulder Press (Machine)
2
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
5
Dip (Weighted)
2
8 reps
RPE 6
6
Tricep Pushdown (Cable)
2
10 reps
RPE 6
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Military Press (Barbell)
4
5 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5
Dip (Weighted)
3
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Military Press (Barbell)
4
5 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5
Dip (Weighted)
3
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 6.5
2
Military Press (Barbell)
4
5 reps
RPE 6.5
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
5
Dip (Weighted)
3
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 6
2
Military Press (Barbell)
4
5 reps
RPE 6
3
Shoulder Press (Machine)
3
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
5
Dip (Weighted)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
10 reps
RPE 6
7
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 10
2
Military Press (Barbell)
3
5 reps
RPE 10
3
Shoulder Press (Machine)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Dip (Weighted)
3
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
4
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 10
2
Military Press (Barbell)
3
5 reps
RPE 10
3
Shoulder Press (Machine)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Dip (Weighted)
3
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
4
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 10
2
Military Press (Barbell)
3
5 reps
RPE 10
3
Shoulder Press (Machine)
4
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Dip (Weighted)
3
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
4
10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 6.5
2
Military Press (Barbell)
3
5 reps
RPE 6.5
3
Shoulder Press (Machine)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 7.5
5
Dip (Weighted)
2
8 reps
RPE 6.5
6
Tricep Pushdown (Cable)
2
10 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 7
5
Hyperextension
2
10 reps
RPE 7
6
Standing Calf Raise
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 7
5
Hyperextension
2
10 reps
RPE 7
6
Standing Calf Raise
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 7
5
Hyperextension
2
10 reps
RPE 7
6
Standing Calf Raise
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Hamstring Curl
2
10 reps
RPE 6
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 6
5
Hyperextension
2
10 reps
RPE 6
6
Standing Calf Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
3
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 7
5
Hyperextension
3
10 reps
RPE 7
6
Standing Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Hamstring Curl
3
10 reps
RPE 6
4
Leg Raise (Captain's Chair)
3
10 reps
RPE 6
5
Hyperextension
3
10 reps
RPE 6
6
Standing Calf Raise
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
4
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
4
10 reps
RPE 7
5
Hyperextension
4
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
4
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
4
10 reps
RPE 7
5
Hyperextension
4
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Hamstring Curl
4
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
4
10 reps
RPE 7
5
Hyperextension
4
10 reps
RPE 7
6
Standing Calf Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Raise (Captain's Chair)
2
10 reps
RPE 7
5
Hyperextension
2
10 reps
RPE 7
6
Standing Calf Raise
2
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Pull-Up (Weighted)
3 Sets
8 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
4
Lat Pulldown
2 Sets
10 Reps
@7
5
Single Arm Iso Row
2 Sets
10 Reps
@7
6
Bicep Curl (Barbell)
2 Sets
10 Reps
@7
7
Face Pull
2 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
3
Leg Extension
2 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
2 Sets
10 Reps
@7
5
Hyperextension
2 Sets
10 Reps
@7
6
Standing Calf Raise
2 Sets
10 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@6.5
2
Military Press (Barbell)
3 Sets
5 Reps
@6.5
3
Shoulder Press (Machine)
2 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@7.5
5
Dip (Weighted)
2 Sets
8 Reps
@6.5
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
@7
7
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7
3
Hamstring Curl
2 Sets
10 Reps
@7
4
Leg Raise (Captain's Chair)
2 Sets
10 Reps
@7
5
Hyperextension
2 Sets
10 Reps
@7
6
Standing Calf Raise
2 Sets
10 Reps
@7