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Christian's Program

by Christian M.

Program Description

This program is designed to help you build strength and muscle.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 11, 2025 04:24
  • Last Edited
    Oct 12, 2025 04:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Chest
13.1%
Quadriceps
12.1%
Hamstrings
10.5%
Glutes
9.9%
Front Delts
8.4%
Biceps
6.9%
Middle Delts
4.7%
Upper Back
4.4%
Lats
4.1%
Lower Back
4.1%
Abs
2.8%
Rear Delts
1.6%
Adductors
1.6%
Forearms
1.5%
Calves
0.7%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
2
1 reps
7 reps
85%
70%
3
Leg Extension
3
10 reps
RPE 7-9
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
65%
2
Squat (Barbell)
1
3
1 reps
7 reps
85%
70%
3
Leg Press
1
1
1
12 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Hamstring Curl
1
3
6 reps
6 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
65%
2
Squat (Barbell)
1
2
1 reps
8 reps
90%
75%
3
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
72%
2
Squat (Barbell)
1
3
1 reps
5 reps
90%
80%
3
Leg Press
1
1
1
12 reps
8 reps
6 reps
RPE 7-9
RPE 7-9
RPE 7-9
4
Hamstring Curl
1
3
6 reps
6 reps
RPE 10
RPE 8
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
72%
2
Squat (Barbell)
1
3
1 reps
4 reps
75%
60%
3
Leg Press
3
8 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
5
Leg Curl
3
8 reps
RPE 8
6
Calf Raise (Machine)
2
15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
72%
2
Squat (Barbell)
1
3
1 reps
4 reps
85%
75%
3
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 7-9
RPE 7-9
RPE 7-9
4
Leg Extension
2
12 reps
RPE 10
5
Calf Raise (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
80%
2
Squat (Barbell)
1
3
1 reps
1 reps
95%
80%
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
4
Leg Press
3
8 reps
RPE 7-9
5
Leg Curl
3
8 reps
RPE 8
6
Calf Raise (Machine)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Squat (Barbell)
2
2 reps
90%
3
Leg Extension
1
1
12 reps
12 reps
RPE 9
RPE 7
4
Leg Press
1
2
8 reps
8 reps
RPE 9
RPE 7
5
Calf Raise (Machine)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
7 reps
85%
70%
2
Seated Shoulder Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 7-9
RPE 7-9
RPE 7-9
3
Incline Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 7-9
RPE 7-9
RPE 7-9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 7-9
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
8 reps
85%
70%
2
Dip (Weighted)
2
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 10
RPE 8
4
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
12 reps
12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1 reps
8 reps
90%
75%
2
Seated Shoulder Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 7-9
RPE 7-9
RPE 7-9
3
Incline Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 7-9
RPE 7-9
RPE 7-9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
5 reps
95%
85%
2
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
3
Dip (Weighted)
2
AMRAP
RPE 10
4
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Tricep Rope Push Down (Cable)
1
2
12 reps
12 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
70%
60%
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7-9
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
4 reps
85%
75%
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7-9
RPE 7-9
RPE 7-9
3
Dip (Weighted)
2
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
2 reps
2 reps
95%
80%
95%
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
2
2 reps
90%
3
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 9
RPE 7
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 7
5
Lateral Raise (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
6 reps
80%
70%
2
Dumbbell Row
1
1
2
12 reps
10 reps
8 reps
RPE 7-9
RPE 7-9
RPE 7-9
3
Lat Pulldown (Close Grip)
1
1
2
12 reps
10 reps
8 reps
RPE 7-9
RPE 7-9
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Bicep Curl (Cable)
4
10 reps
RPE 9
6
Hammer Curl
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
85%
75%
2
Lat Pulldown (Close Grip)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Bicep Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Hammer Curl (Cable)
1
2
12 reps
12 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1 reps
5 reps
90%
80%
2
Dumbbell Row
1
1
2
12 reps
10 reps
8 reps
RPE 7-9
RPE 7-9
RPE 7-9
3
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 7-9
RPE 7-9
RPE 7-9
4
Standing Pullover (Cable)
1
2
12 reps
12 reps
RPE 10
RPE 8
5
Hammer Curl
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
5 reps
95%
80%
2
Lat Pulldown (Close Grip)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Machine)
3
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
75%
65%
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Dumbbell Row
3
8 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Reverse Curl (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
85%
80%
2
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 7-9
RPE 7-9
RPE 7-9
3
Lat Pulldown
3
8 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
5
Hammer Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
95%
80%
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 8
5
Hammer Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Deadlift (Barbell)
2
2 reps
80%
3
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
4
Lat Pulldown
3
8 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
75%
2
Chest Press (Machine)
1
1
2
12 reps
10 reps
8 reps
RPE 7-9
RPE 7-9
RPE 7-9
3
Overhead Tricep Extension (Cable)
3
8 reps
RPE 7-9
4
Skull Crusher (Barbell)
3
10 reps
RPE 7-9
5
Chest Fly (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 7-9
RPE 7-9
RPE 7-9
6
Dip (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Rear Delt Fly (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
RPE 7-9
RPE 7-9
RPE 7-9
3
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
RPE 9
5
Dip (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7-9
3
Face Pull
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Chest Fly (Cable)
3
8 reps
RPE 7-9
5
Standing Pullover (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
60%
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Standing Pullover (Cable)
3
8 reps
RPE 9
6
Dip (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Face Pull
3
12 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Standing Pullover (Cable)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Hamstring Curl
3
10 reps
RPE 7-9
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7-9
5
Lunge (Dumbbell)
3
8 reps
RPE 7-9
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Back Extension (Weighted)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Leg Curl
3
10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
4
Lunge (Dumbbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Back Extension
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
65%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Leg Press
3
8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Single Leg Press
3
8 reps
RPE 8
4
Leg Curl
1
2
10 reps
10 reps
RPE 9
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
70%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Leg Press
3
8 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 7
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Paused)
3
4 reps
RPE 6
4
Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 8
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Paused)
2
4 reps
RPE 7
4
Dip (Weighted)
2
8 reps
RPE 10
5
Bicep Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
7
Bicep Curl (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 9
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Paused)
2
4 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 7
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Paused)
2
4 reps
RPE 9
4
Dip (Weighted)
2
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 8
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Paused)
2
5 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 9
6
Skull Crusher (Barbell)
3
10 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 9
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Paused)
2
5 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 7-9
5
Skull Crusher (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 7
6
Hammer Curl
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 9
RPE 7
8
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 7
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Paused)
2
5 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7-9
RPE 7-9
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
7 Reps
85%
70%
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@7-9
@7-9
@7-9
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@7-9
@7-9
@7-9
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7-9
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
6 Reps
80%
70%
2
Dumbbell Row
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7-9
@7-9
@7-9
3
Lat Pulldown (Close Grip)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7-9
@7-9
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Bicep Curl (Cable)
4 Sets
10 Reps
@9
6
Hammer Curl
4 Sets
10 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
4 Reps
75%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7-9
@7-9
@7-9
3
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@7-9
4
Skull Crusher (Barbell)
3 Sets
10 Reps
@7-9
5
Chest Fly (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7-9
@7-9
@7-9
6
Dip (Weighted)
2 Sets
AMRAP
@10
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
3
Hamstring Curl
3 Sets
10 Reps
@7-9
4
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@7-9
5
Lunge (Dumbbell)
3 Sets
8 Reps
@7-9
6
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
Day 1
1
Larsen Press (Barbell)
3 Sets
6 Reps
65%
2
Squat (Barbell)
1 Set
2 Sets
1 Reps
7 Reps
85%
70%
3
Leg Extension
3 Sets
10 Reps
@7-9
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
Day 6
1
Tempo Bench Press
1 Set
1 Reps
@7
2
Tempo Bench Press
2 Sets
2 Reps
90%
3
Deadlift (Paused)
3 Sets
4 Reps
@6
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
10 Reps
10 Reps
@10
@8
5
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
6
Incline Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8