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POWER HYPERTROPHY UPPER LOWER
by Rich P.
Program Description
To increase power and hypertrophy in one program
Program Overview
Level
Novice, Beginner
Goal
Athletics, Muscle & Sculpting, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jul 02, 2024 12:26
Last Edited
Jul 04, 2024 10:37
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4 Sets
5 Reps
@8
3
Leg Press
4 Sets
10-15 Reps
@7.5
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
5
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
6
Standing Calf Raise
4 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Pendlay Row
5 Sets
5 Reps
@8.5
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
50%
60%
75%
5
Shrug (Barbell)
4 Sets
8 Reps
@7.5
6
Bicep Curl (Cable)
4 Sets
25 Reps
@6
7
Tricep Extension (Cable)
4 Sets
25 Reps
@6
Day 3
1
Front Squat (Barbell)
5 Sets
12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
20 Reps
@8.5
3
Single Leg Deadlift
4 Sets
8 Reps
@7
4
Single-Leg Leg Curl
4 Sets
15 Reps
@7
5
Glute Kickback
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7.5
5
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Row (Cable)
4 Sets
12 Reps
@8
7
Hammer Curl
4 Sets
12 Reps
@7.5
8
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
@7.5
9
Single Arm Tricep Extension (Cable)
4 Sets
6 Reps
@7.5
10
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4 Sets
5 Reps
@8
3
Leg Press
4 Sets
10-15 Reps
@7.5
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
5
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
6
Standing Calf Raise
4 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Pendlay Row
5 Sets
5 Reps
@8.5
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
50%
60%
75%
5
Shrug (Barbell)
4 Sets
8 Reps
@7.5
6
Bicep Curl (Cable)
4 Sets
25 Reps
@6
7
Tricep Extension (Cable)
4 Sets
25 Reps
@6
Day 3
1
Front Squat (Barbell)
5 Sets
12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
20 Reps
@8.5
3
Single Leg Deadlift
4 Sets
8 Reps
@7
4
Single-Leg Leg Curl
4 Sets
15 Reps
@7
5
Glute Kickback
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7.5
5
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Row (Cable)
4 Sets
12 Reps
@8
7
Hammer Curl
4 Sets
12 Reps
@7.5
8
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
@7.5
9
Single Arm Tricep Extension (Cable)
4 Sets
6 Reps
@7.5
10
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4 Sets
5 Reps
@8
3
Leg Press
4 Sets
10-15 Reps
@7.5
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
5
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
6
Standing Calf Raise
4 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Pendlay Row
5 Sets
5 Reps
@8.5
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
50%
60%
75%
5
Shrug (Barbell)
4 Sets
8 Reps
@7.5
6
Bicep Curl (Cable)
4 Sets
25 Reps
@6
7
Tricep Extension (Cable)
4 Sets
25 Reps
@6
Day 3
1
Front Squat (Barbell)
5 Sets
12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
20 Reps
@8.5
3
Single Leg Deadlift
4 Sets
8 Reps
@7
4
Single-Leg Leg Curl
4 Sets
15 Reps
@7
5
Glute Kickback
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7.5
5
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Row (Cable)
4 Sets
12 Reps
@8
7
Hammer Curl
4 Sets
12 Reps
@7.5
8
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
@7.5
9
Single Arm Tricep Extension (Cable)
4 Sets
6 Reps
@7.5
10
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4 Sets
5 Reps
@8
3
Leg Press
4 Sets
10-15 Reps
@7.5
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
5
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
6
Standing Calf Raise
4 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Pendlay Row
5 Sets
5 Reps
@8.5
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
50%
60%
75%
5
Shrug (Barbell)
4 Sets
8 Reps
@7.5
6
Bicep Curl (Cable)
4 Sets
25 Reps
@6
7
Tricep Extension (Cable)
4 Sets
25 Reps
@6
Day 3
1
Front Squat (Barbell)
5 Sets
12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
20 Reps
@8.5
3
Single Leg Deadlift
4 Sets
8 Reps
@7
4
Single-Leg Leg Curl
4 Sets
15 Reps
@7
5
Glute Kickback
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7.5
5
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Row (Cable)
4 Sets
12 Reps
@8
7
Hammer Curl
4 Sets
12 Reps
@7.5
8
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
@7.5
9
Single Arm Tricep Extension (Cable)
4 Sets
6 Reps
@7.5
10
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4 Sets
5 Reps
@8
3
Leg Press
4 Sets
10-15 Reps
@7.5
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
5
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
6
Standing Calf Raise
4 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Pendlay Row
5 Sets
5 Reps
@8.5
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
50%
60%
75%
5
Shrug (Barbell)
4 Sets
8 Reps
@7.5
6
Bicep Curl (Cable)
4 Sets
25 Reps
@6
7
Tricep Extension (Cable)
4 Sets
25 Reps
@6
Day 3
1
Front Squat (Barbell)
5 Sets
12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
20 Reps
@8.5
3
Single Leg Deadlift
4 Sets
8 Reps
@7
4
Single-Leg Leg Curl
4 Sets
15 Reps
@7
5
Glute Kickback
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7.5
5
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Row (Cable)
4 Sets
12 Reps
@8
7
Hammer Curl
4 Sets
12 Reps
@7.5
8
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
@7.5
9
Single Arm Tricep Extension (Cable)
4 Sets
6 Reps
@7.5
10
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4 Sets
5 Reps
@8
3
Leg Press
4 Sets
10-15 Reps
@7.5
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
5
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
6
Standing Calf Raise
4 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Pendlay Row
5 Sets
5 Reps
@8.5
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
50%
60%
75%
5
Shrug (Barbell)
4 Sets
8 Reps
@7.5
6
Bicep Curl (Cable)
4 Sets
25 Reps
@6
7
Tricep Extension (Cable)
4 Sets
25 Reps
@6
Day 3
1
Front Squat (Barbell)
5 Sets
12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
20 Reps
@8.5
3
Single Leg Deadlift
4 Sets
8 Reps
@7
4
Single-Leg Leg Curl
4 Sets
15 Reps
@7
5
Glute Kickback
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7.5
5
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Row (Cable)
4 Sets
12 Reps
@8
7
Hammer Curl
4 Sets
12 Reps
@7.5
8
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
@7.5
9
Single Arm Tricep Extension (Cable)
4 Sets
6 Reps
@7.5
10
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4 Sets
5 Reps
@8
3
Leg Press
4 Sets
10-15 Reps
@7.5
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
5
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
6
Standing Calf Raise
4 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Pendlay Row
5 Sets
5 Reps
@8.5
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
50%
60%
75%
5
Shrug (Barbell)
4 Sets
8 Reps
@7.5
6
Bicep Curl (Cable)
4 Sets
25 Reps
@6
7
Tricep Extension (Cable)
4 Sets
25 Reps
@6
Day 3
1
Front Squat (Barbell)
5 Sets
12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
20 Reps
@8.5
3
Single Leg Deadlift
4 Sets
8 Reps
@7
4
Single-Leg Leg Curl
4 Sets
15 Reps
@7
5
Glute Kickback
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7.5
5
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Row (Cable)
4 Sets
12 Reps
@8
7
Hammer Curl
4 Sets
12 Reps
@7.5
8
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
@7.5
9
Single Arm Tricep Extension (Cable)
4 Sets
6 Reps
@7.5
10
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4 Sets
5 Reps
@8
3
Leg Press
4 Sets
10-15 Reps
@7.5
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
5
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
6
Standing Calf Raise
4 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Pendlay Row
5 Sets
5 Reps
@8.5
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
50%
60%
75%
5
Shrug (Barbell)
4 Sets
8 Reps
@7.5
6
Bicep Curl (Cable)
4 Sets
25 Reps
@6
7
Tricep Extension (Cable)
4 Sets
25 Reps
@6
Day 3
1
Front Squat (Barbell)
5 Sets
12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
20 Reps
@8.5
3
Single Leg Deadlift
4 Sets
8 Reps
@7
4
Single-Leg Leg Curl
4 Sets
15 Reps
@7
5
Glute Kickback
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7.5
5
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Row (Cable)
4 Sets
12 Reps
@8
7
Hammer Curl
4 Sets
12 Reps
@7.5
8
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
@7.5
9
Single Arm Tricep Extension (Cable)
4 Sets
6 Reps
@7.5
10
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4 Sets
5 Reps
@8
3
Leg Press
4 Sets
10-15 Reps
@7.5
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
5
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
6
Standing Calf Raise
4 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Pendlay Row
5 Sets
5 Reps
@8.5
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
50%
60%
75%
5
Shrug (Barbell)
4 Sets
8 Reps
@7.5
6
Bicep Curl (Cable)
4 Sets
25 Reps
@6
7
Tricep Extension (Cable)
4 Sets
25 Reps
@6
Day 3
1
Front Squat (Barbell)
5 Sets
12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
20 Reps
@8.5
3
Single Leg Deadlift
4 Sets
8 Reps
@7
4
Single-Leg Leg Curl
4 Sets
15 Reps
@7
5
Glute Kickback
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7.5
5
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Row (Cable)
4 Sets
12 Reps
@8
7
Hammer Curl
4 Sets
12 Reps
@7.5
8
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
@7.5
9
Single Arm Tricep Extension (Cable)
4 Sets
6 Reps
@7.5
10
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4 Sets
5 Reps
@8
3
Leg Press
4 Sets
10-15 Reps
@7.5
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
5
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
6
Standing Calf Raise
4 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Pendlay Row
5 Sets
5 Reps
@8.5
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
50%
60%
75%
5
Shrug (Barbell)
4 Sets
8 Reps
@7.5
6
Bicep Curl (Cable)
4 Sets
25 Reps
@6
7
Tricep Extension (Cable)
4 Sets
25 Reps
@6
Day 3
1
Front Squat (Barbell)
5 Sets
12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
20 Reps
@8.5
3
Single Leg Deadlift
4 Sets
8 Reps
@7
4
Single-Leg Leg Curl
4 Sets
15 Reps
@7
5
Glute Kickback
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7.5
5
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Row (Cable)
4 Sets
12 Reps
@8
7
Hammer Curl
4 Sets
12 Reps
@7.5
8
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
@7.5
9
Single Arm Tricep Extension (Cable)
4 Sets
6 Reps
@7.5
10
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4 Sets
5 Reps
@8
3
Leg Press
4 Sets
10-15 Reps
@7.5
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
5
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
6
Standing Calf Raise
4 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Pendlay Row
5 Sets
5 Reps
@8.5
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
50%
60%
75%
5
Shrug (Barbell)
4 Sets
8 Reps
@7.5
6
Bicep Curl (Cable)
4 Sets
25 Reps
@6
7
Tricep Extension (Cable)
4 Sets
25 Reps
@6
Day 3
1
Front Squat (Barbell)
5 Sets
12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
20 Reps
@8.5
3
Single Leg Deadlift
4 Sets
8 Reps
@7
4
Single-Leg Leg Curl
4 Sets
15 Reps
@7
5
Glute Kickback
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7.5
5
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Row (Cable)
4 Sets
12 Reps
@8
7
Hammer Curl
4 Sets
12 Reps
@7.5
8
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
@7.5
9
Single Arm Tricep Extension (Cable)
4 Sets
6 Reps
@7.5
10
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Trap Bar Deadlift
4 Sets
5 Reps
@8
3
Leg Press
4 Sets
10-15 Reps
@7.5
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
5
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@7.5
@8.5
6
Standing Calf Raise
4 Sets
20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
1 Set
12 Reps
8 Reps
5 Reps
5 Reps
3 Reps
50%
60%
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Pendlay Row
5 Sets
5 Reps
@8.5
4
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
50%
60%
75%
5
Shrug (Barbell)
4 Sets
8 Reps
@7.5
6
Bicep Curl (Cable)
4 Sets
25 Reps
@6
7
Tricep Extension (Cable)
4 Sets
25 Reps
@6
Day 3
1
Front Squat (Barbell)
5 Sets
12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
4 Sets
20 Reps
@8.5
3
Single Leg Deadlift
4 Sets
8 Reps
@7
4
Single-Leg Leg Curl
4 Sets
15 Reps
@7
5
Glute Kickback
4 Sets
10 Reps
@8
6
Seated Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7.5
5
Single Arm Row (Dumbbell)
4 Sets
12 Reps
@8
6
Seated Row (Cable)
4 Sets
12 Reps
@8
7
Hammer Curl
4 Sets
12 Reps
@7.5
8
Single Arm Overhead Tricep Extension
4 Sets
6 Reps
@7.5
9
Single Arm Tricep Extension (Cable)
4 Sets
6 Reps
@7.5
10
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5