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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 12:02

Summary

Unlock your potential with Christian's Program, an intense 8-week training plan designed for serious lifters. Committing to 6 days a week, you'll engage in a variety of compound and isolation exercises, including barbell bench presses, deadlifts, and dumbbell rows, to build strength and muscle across all major muscle groups. Each workout is structured to maximize intensity and focus, ensuring you push your limits and achieve your fitness goals. Get ready to transform your physique and elevate your performance in just two months!
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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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
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