logo
BoostcampPNG

Big Loz 12 week program

by Cody Brumley

Program Description

**Big Loz 12 Week Program** Transform your strength and physique with this comprehensive 12-week program designed for serious lifters. Training four days a week, you'll engage in a variety of compound and isolation exercises, including Deadlifts, Overhead Presses, and Squats, with a focus on progressive overload to maximize gains. Each workout is structured to push your limits and enhance your performance, ensuring you stay motivated and on track for success. Whether you're looking to build muscle, increase strength, or improve your overall fitness, this program will guide you every step of the way. Get ready to unleash your potential! I take no credit for this program, I simply transferred from PDF to the app.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 26, 2025 05:47
  • Last Edited
    Nov 26, 2025 10:27
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.2%
Upper Back
9.9%
Triceps
8.4%
Lats
7.9%
Abs
7.8%
Forearms
7.3%
Glutes
7.2%
Hamstrings
7.1%
Middle Delts
6.7%
Front Delts
5.8%
Lower Back
5.7%
Biceps
5.2%
Rear Delts
4%
Chest
2.5%
Adductors
1.7%
Full-Body
1.1%
Abductors
0.4%
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
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
Deadlift (Barbell)
4
8 reps
70%
2
Deadlift (Paused)
4
5 reps
50%
3
Pendlay Row
3
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77.5%
2
Deadlift (Paused)
4
5 reps
52.5%
3
Pendlay Row
3
10 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
72.5%
2
Deadlift (Paused)
4
5 reps
55%
3
Pendlay Row
3
10 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Deadlift (Paused)
4
5 reps
57.5%
3
Pendlay Row
3
10 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Speed Deadlift
5
3 reps
50%
3
Pendlay Row
3
8 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
82.5%
2
Speed Deadlift
5
3 reps
52.5%
3
Pendlay Row
3
8 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
87.5%
2
Speed Deadlift
5
3 reps
55%
3
Pendlay Row
3
8 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
85%
2
Speed Deadlift
5
3 reps
57.5%
3
Pendlay Row
3
8 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2
Deadlift (Barbell)
2
8 reps
67.5%
3
Pendlay Row
3
6 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 7
5
Chest Supported Row (Machine)
4
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
92.5%
2
Deadlift (Barbell)
2
8 reps
70%
3
Pendlay Row
3
6 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 7
5
Chest Supported Row (Machine)
4
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
2
8 reps
72.5%
3
Pendlay Row
3
6 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 7
5
Chest Supported Row (Machine)
4
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Deadlift (Barbell)
2
8 reps
75%
3
Pendlay Row
3
6 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 7
5
Chest Supported Row (Machine)
4
8 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8 reps
RPE 7
7
Plank
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Incline Chest Press (Machine)
4
8 reps
RPE 7
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Behind The Back Holds
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
77.5%
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Behind The Back Holds
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
72.5%
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Behind The Back Holds
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Incline Chest Press (Machine)
4
8 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Behind The Back Holds
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Behind The Back Holds
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
82.5%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Behind The Back Holds
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
87.5%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Behind The Back Holds
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
85%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Behind The Back Holds
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
82.5%
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Behind The Back Holds
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Incline Chest Press (Machine)
4
8 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Behind The Back Holds
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
90%
2
Incline Chest Press (Machine)
4
8 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Behind The Back Holds
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
90%
2
Incline Chest Press (Machine)
4
8 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4
Overhead Extension (EZ Bar)
3
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
6
Behind The Back Holds
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
8 reps
65%
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
8 reps
67.5%
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
8 reps
70%
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
8 reps
72.5%
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5 reps
75%
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5 reps
77.5%
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5 reps
80%
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
5 reps
82.5%
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
2
3 reps
8 reps
82.5%
67.5%
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
2
3 reps
8 reps
85%
70%
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
2
3 reps
8 reps
87.5%
72.5%
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
2
3 reps
8 reps
90%
75%
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
5
Leg Extension
4
12 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
72.5%
2
Farmer's Walk (Weighted)
3
20 reps
RPE 6
3
Loading Medley
3
10 reps
RPE 6
4
Behind The Back Holds
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
75%
2
Farmer's Walk (Weighted)
3
20 reps
RPE 8
3
Sandbag to shoulder
3
5 reps
RPE 6
4
Behind The Back Holds
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
77.5%
2
Farmer's Walk (Weighted)
3
20 reps
RPE 6
3
Loading Medley
3
10 reps
RPE 6
4
Behind The Back Holds
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
80%
2
Farmer's Walk (Weighted)
3
20 reps
RPE 8
3
Sandbag to shoulder
3
5 reps
RPE 6
4
Behind The Back Holds
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3 reps
80%
2
Farmer's Walk (Weighted)
3
20 reps
RPE 6
3
Loading Medley
3
10 reps
RPE 6.5
4
Behind The Back Holds
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3 reps
82.5%
2
Farmer's Walk (Weighted)
3
20 reps
RPE 8.5
3
Sandbag to shoulder
3
5 reps
RPE 7
4
Behind The Back Holds
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3 reps
85%
2
Farmer's Walk (Weighted)
3
20 reps
RPE 6.5
3
Loading Medley
3
10 reps
RPE 7
4
Behind The Back Holds
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
3 reps
87.5%
2
Farmer's Walk (Weighted)
3
20 reps
RPE 7.5
3
Sandbag to shoulder
3
5 reps
RPE 7
4
Behind The Back Holds
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
90%
2
Farmer's Walk (Weighted)
3
20 reps
RPE 7
3
Loading Medley
3
10 reps
RPE 8
4
Sandbag to shoulder
3
5 reps
RPE 8
5
Behind The Back Holds
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
2 reps
92.5%
2
Farmer's Walk (Weighted)
3
20 reps
RPE 7
3
Loading Medley
3
10 reps
RPE 8
4
Sandbag to shoulder
3
5 reps
RPE 8
5
Behind The Back Holds
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
1 reps
95%
2
Farmer's Walk (Weighted)
3
20 reps
RPE 7
3
Loading Medley
3
10 reps
RPE 8
4
Behind The Back Holds
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1 reps
100%
2
Farmer's Walk (Weighted)
3
20 reps
RPE 9
3
Sandbag to shoulder
3
5 reps
RPE 8
4
Behind The Back Holds
3
1 mins
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
70%
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@7
3A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
3B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7
4
Overhead Extension (EZ Bar)
3 Sets
8 Reps
@7
5
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
@7
6
Behind The Back Holds
3 Sets
1 mins
@7
Day 1
1
Deadlift (Barbell)
4 Sets
8 Reps
70%
2
Deadlift (Paused)
4 Sets
5 Reps
50%
3
Pendlay Row
3 Sets
10 Reps
@7
4
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@7
5
Chest Supported Row (Machine)
4 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@7
7
Plank
3 Sets
1 mins
@7
Day 3
1
Safety Bar Squat
4 Sets
8 Reps
65%
2
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@7
3
Leg Curl
4 Sets
12 Reps
@7
4
Back Extension (Weighted)
3 Sets
12 Reps
@7
5
Leg Extension
4 Sets
12 Reps
@7
6
Abs Crunch (Machine)
3 Sets
15 Reps
@7
Day 4
1
Push Press (Barbell)
4 Sets
5 Reps
72.5%
2
Farmer's Walk (Weighted)
3 Sets
20 Reps
@6
3
Loading Medley
3 Sets
10 Reps
@6
4
Behind The Back Holds
3 Sets
1 mins
@8