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BoostcampPNG

ed coan philippine

by Alfred Raboy

Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    At Home
  • Program Length
    10 weeks
  • Time Per Workout
    140 minutes
  • Created
    Oct 27, 2025 09:47
  • Last Edited
    Oct 27, 2025 09:48
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.4%
Quadriceps
13.3%
Hamstrings
12.2%
Chest
9.3%
Triceps
8%
Lats
7.6%
Upper Back
6.1%
Biceps
6.1%
Front Delts
5.8%
Adductors
5.6%
Abs
4.3%
Middle Delts
3.8%
Lower Back
3%
Rear Delts
0.8%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8
2 reps
3 reps
75%
60%
2
Squat (Barbell)
1
8
2 reps
3 reps
75%
60%
3
Sumo Deadlift (Barbell)
1
8
2 reps
3 reps
75%
60%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8
2 reps
3 reps
80%
65%
2
Squat (Barbell)
1
8
2 reps
3 reps
80%
65%
3
Sumo Deadlift (Barbell)
1
8
2 reps
3 reps
80%
65%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6
2 reps
3 reps
85%
70%
2
Squat (Barbell)
1
6
2 reps
3 reps
85%
70%
3
Sumo Deadlift (Barbell)
1
6
2 reps
3 reps
85%
70%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
3 reps
90%
75%
2
Squat (Barbell)
1
5
2 reps
3 reps
90%
75%
3
Sumo Deadlift (Barbell)
1
5
2 reps
3 reps
90%
75%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
2 reps
3 reps
80%
65%
2
Squat (Barbell)
3
3
3 reps
3 reps
80%
65%
3
Sumo Deadlift (Barbell)
3
3
3 reps
3 reps
80%
65%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
3 reps
85%
70%
2
Squat (Barbell)
1
3
2 reps
3 reps
75%
60%
3
Sumo Deadlift (Barbell)
1
3
2 reps
3 reps
75%
60%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
3 reps
90%
75%
2
Squat (Barbell)
1
3
2 reps
3 reps
90%
75%
3
Sumo Deadlift (Barbell)
1
3
2 reps
3 reps
90%
75%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
3 reps
95%
70%
2
Squat (Barbell)
1
3
2 reps
3 reps
95%
70%
3
Sumo Deadlift (Barbell)
1
3
2 reps
3 reps
95%
70%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
3 reps
98%
70%
2
Squat (Barbell)
1
2
2 reps
3 reps
98%
70%
3
Sumo Deadlift (Barbell)
1
2
2 reps
3 reps
98%
70%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
100%
60%
2
Squat (Barbell)
1
2
1 reps
2 reps
100%
60%
3
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
100%
60%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8
2 reps
3 reps
75%
60%
2
Squat (Barbell)
1
8
2 reps
3 reps
75%
60%
3
Sumo Deadlift (Barbell)
1
8
2 reps
3 reps
75%
60%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8
2 reps
3 reps
80%
65%
2
Squat (Barbell)
1
8
2 reps
3 reps
80%
65%
3
Sumo Deadlift (Barbell)
1
8
2 reps
3 reps
80%
65%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6
2 reps
3 reps
85%
70%
2
Squat (Barbell)
1
6
2 reps
3 reps
85%
70%
3
Sumo Deadlift (Barbell)
1
6
2 reps
3 reps
85%
70%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
3 reps
90%
75%
2
Squat (Barbell)
1
5
2 reps
3 reps
90%
75%
3
Sumo Deadlift (Barbell)
1
5
2 reps
3 reps
90%
75%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
2 reps
3 reps
80%
65%
2
Squat (Barbell)
3
3
3 reps
3 reps
80%
65%
3
Sumo Deadlift (Barbell)
3
3
3 reps
3 reps
80%
65%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
3 reps
85%
70%
2
Squat (Barbell)
1
3
2 reps
3 reps
75%
60%
3
Sumo Deadlift (Barbell)
1
3
2 reps
3 reps
75%
60%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
3 reps
90%
75%
2
Squat (Barbell)
1
3
2 reps
3 reps
90%
75%
3
Sumo Deadlift (Barbell)
1
3
2 reps
3 reps
90%
75%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
3 reps
95%
70%
2
Squat (Barbell)
1
3
2 reps
3 reps
95%
70%
3
Sumo Deadlift (Barbell)
1
3
2 reps
3 reps
95%
70%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
3 reps
98%
70%
2
Squat (Barbell)
1
2
2 reps
3 reps
98%
70%
3
Sumo Deadlift (Barbell)
1
2
2 reps
3 reps
98%
70%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
100%
60%
2
Squat (Barbell)
1
2
1 reps
2 reps
100%
60%
3
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
100%
60%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8
2 reps
3 reps
75%
60%
2
Squat (Barbell)
1
8
2 reps
3 reps
75%
60%
3
Sumo Deadlift (Barbell)
1
8
2 reps
3 reps
75%
60%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8
2 reps
3 reps
80%
65%
2
Squat (Barbell)
1
8
2 reps
3 reps
80%
65%
3
Sumo Deadlift (Barbell)
1
8
2 reps
3 reps
80%
65%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6
2 reps
3 reps
85%
70%
2
Squat (Barbell)
1
6
2 reps
3 reps
85%
70%
3
Sumo Deadlift (Barbell)
1
6
2 reps
3 reps
85%
70%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
2 reps
3 reps
90%
75%
2
Squat (Barbell)
1
5
2 reps
3 reps
90%
75%
3
Sumo Deadlift (Barbell)
1
5
2 reps
3 reps
90%
75%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
2 reps
3 reps
80%
65%
2
Squat (Barbell)
3
3
3 reps
3 reps
80%
65%
3
Sumo Deadlift (Barbell)
3
3
3 reps
3 reps
80%
65%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
3 reps
85%
70%
2
Squat (Barbell)
1
3
2 reps
3 reps
75%
60%
3
Sumo Deadlift (Barbell)
1
3
2 reps
3 reps
75%
60%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
3 reps
90%
75%
2
Squat (Barbell)
1
3
2 reps
3 reps
90%
75%
3
Sumo Deadlift (Barbell)
1
3
2 reps
3 reps
90%
75%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
3 reps
95%
70%
2
Squat (Barbell)
1
3
2 reps
3 reps
95%
70%
3
Sumo Deadlift (Barbell)
1
3
2 reps
3 reps
95%
70%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
3 reps
98%
70%
2
Squat (Barbell)
1
2
2 reps
3 reps
98%
70%
3
Sumo Deadlift (Barbell)
1
2
2 reps
3 reps
98%
70%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
100%
60%
2
Squat (Barbell)
1
2
1 reps
2 reps
100%
60%
3
Sumo Deadlift (Barbell)
1
2
1 reps
3 reps
100%
60%
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Pull-Up (Bodyweight)
3
6 reps
-
7
Chin-Up (Bodyweight)
3
6 reps
-
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
9
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
60%
60%
60%
60%
60%
60%
60%
60%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
60%
60%
60%
60%
60%
60%
60%
60%
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
60%
60%
60%
60%
60%
60%
60%
60%
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Dip (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
7
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
9
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
60%
60%
60%
60%
60%
60%
60%
60%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
60%
60%
60%
60%
60%
60%
60%
60%
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
60%
60%
60%
60%
60%
60%
60%
60%
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Dip (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
7
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
9
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
60%
60%
60%
60%
60%
60%
60%
60%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
60%
60%
60%
60%
60%
60%
60%
60%
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
60%
60%
60%
60%
60%
60%
60%
60%
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Dip (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
7
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
9
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9