Program Description
Build a massive squat while adding fullbody hypertrophy
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedApr 27, 2024 10:52
- Last EditedJun 18, 2025 11:00
Summary
Unleash your inner beast with the Monster Struck program, a comprehensive 6-week journey designed to transform your lower body strength and hypertrophy. Committing to five days a week, you'll tackle a variety of exercises, including low bar squats, stiff leg deadlifts, and high bar squats, all expertly structured to maximize muscle engagement. Each session combines supersets and targeted lifts, ensuring your legs, glutes, and calves are pushed to their limits. Equip yourself with a full gym and get ready to crush your goals—your monster transformation starts now!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2A
Stiff Leg Deadlift
3
8 reps
RPE 7
2B
Leg Press (45 Degrees)
3
10 reps
RPE 7
3A
Glute Bridge (Barbell)
4
12 reps
RPE 7
3B
Seated Calf Raise
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
5 reps
4 reps
60%
70%
80%
2A
Stiff Leg Deadlift
3
8 reps
RPE 7.5
2B
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3A
Glute Bridge (Barbell)
4
12 reps
RPE 7.5
3B
Seated Calf Raise
4
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
4 reps
3 reps
70%
80%
90%
2A
Stiff Leg Deadlift
3
8 reps
RPE 8
2B
Leg Press (45 Degrees)
3
10 reps
RPE 8
3A
Glute Bridge (Barbell)
4
12 reps
RPE 8
3B
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
5 reps
5 reps
55%
65%
75%
2A
Stiff Leg Deadlift
3
8 reps
RPE 8.5
2B
Leg Press (45 Degrees)
3
10 reps
RPE 8.5
3A
Glute Bridge (Barbell)
4
12 reps
RPE 8.5
3B
Seated Calf Raise
4
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
5 reps
4 reps
65%
75%
85%
2A
Stiff Leg Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2B
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Glute Bridge (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3B
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
4 reps
3 reps
75%
85%
95%
2A
Stiff Leg Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2B
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3A
Glute Bridge (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3B
Seated Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
RPE 7
1B
Bench Press (Dumbbell)
3
8 reps
RPE 7
2A
Pec Deck (Machine)
3
12 reps
RPE 7
2B
Pullover (Dumbbell)
3
12 reps
RPE 7
3A
One Arm Lateral Raise (Cable)
4
12 reps
RPE 7
3B
Preacher Curl (Barbell)
4
12 reps
RPE 7
4A
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 7
4B
Hammer Curl
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
RPE 7.5
1B
Bench Press (Dumbbell)
3
8 reps
RPE 7.5
2A
Pec Deck (Machine)
3
12 reps
RPE 7.5
2B
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3A
One Arm Lateral Raise (Cable)
4
12 reps
RPE 7.5
3B
Preacher Curl (Barbell)
4
12 reps
RPE 7.5
4A
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 7.5
4B
Hammer Curl
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
RPE 8
1B
Bench Press (Dumbbell)
3
8 reps
RPE 8
2A
Pec Deck (Machine)
3
12 reps
RPE 8
2B
Pullover (Dumbbell)
3
12 reps
RPE 8
3A
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8
3B
Preacher Curl (Barbell)
4
12 reps
RPE 8
4A
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
4B
Hammer Curl
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
8 reps
RPE 8.5
1B
Bench Press (Dumbbell)
3
8 reps
RPE 8.5
2A
Pec Deck (Machine)
3
12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
12 reps
RPE 8.5
3A
One Arm Lateral Raise (Cable)
4
12 reps
RPE 8.5
3B
Preacher Curl (Barbell)
4
12 reps
RPE 8.5
4A
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8.5
4B
Hammer Curl
4
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2A
Pec Deck (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2B
Pullover (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3B
Preacher Curl (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4B
Hammer Curl
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
1B
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2A
Pec Deck (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2B
Pullover (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3A
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3B
Preacher Curl (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4A
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4B
Hammer Curl
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2A
Leg Curl
3
12 reps
RPE 7
2B
Leg Extension
3
12 reps
RPE 7
3A
Glute Kickback (Cable)
4
15 reps
RPE 7
3B
Straight Leg Calf Raise
4
15 reps
RPE 7
4
Bench Press (Close Grip)
4
8 reps
RPE 7
5A
Bicep Curl (Machine)
4
15 reps
RPE 7
5B
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
4 reps
60%
70%
80%
2A
Leg Curl
3
12 reps
RPE 7.5
2B
Leg Extension
3
12 reps
RPE 7.5
3A
Glute Kickback (Cable)
4
15 reps
RPE 7.5
3B
Straight Leg Calf Raise
4
15 reps
RPE 7.5
4
Bench Press (Close Grip)
4
8 reps
RPE 7.5
5A
Bicep Curl (Machine)
4
15 reps
RPE 7.5
5B
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
70%
80%
90%
2A
Leg Curl
3
12 reps
RPE 8
2B
Leg Extension
3
12 reps
RPE 8
3A
Glute Kickback (Cable)
4
15 reps
RPE 8
3B
Straight Leg Calf Raise
4
15 reps
RPE 8
4
Bench Press (Close Grip)
4
8 reps
RPE 8
5A
Bicep Curl (Machine)
4
15 reps
RPE 8
5B
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
65%
75%
2A
Leg Curl
3
12 reps
RPE 8.5
2B
Leg Extension
3
12 reps
RPE 8.5
3A
Glute Kickback (Cable)
4
15 reps
RPE 8.5
3B
Straight Leg Calf Raise
4
15 reps
RPE 8.5
4
Bench Press (Close Grip)
4
8 reps
RPE 8.5
5A
Bicep Curl (Machine)
4
15 reps
RPE 8.5
5B
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
4 reps
65%
75%
85%
2A
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2B
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Glute Kickback (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3B
Straight Leg Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Bench Press (Close Grip)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5A
Bicep Curl (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
4 reps
3 reps
75%
85%
95%
2A
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2B
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3A
Glute Kickback (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3B
Straight Leg Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Bench Press (Close Grip)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5A
Bicep Curl (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
RPE 7
1B
Cable Crossover
3
10 reps
RPE 7
2A
Meadow Row
3
12 reps
RPE 7
2B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
3B
Incline Curl (Dumbbell)
4
12 reps
RPE 7
4A
Upright Row (Dumbbell)
4
15 reps
RPE 7
4B
Overhead Extension (Dumbbell)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
RPE 7.5
1B
Cable Crossover
3
10 reps
RPE 7.5
2A
Meadow Row
3
12 reps
RPE 7.5
2B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
3B
Incline Curl (Dumbbell)
4
12 reps
RPE 7.5
4A
Upright Row (Dumbbell)
4
15 reps
RPE 7.5
4B
Overhead Extension (Dumbbell)
4
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
RPE 8
1B
Cable Crossover
3
10 reps
RPE 8
2A
Meadow Row
3
12 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3B
Incline Curl (Dumbbell)
4
12 reps
RPE 8
4A
Upright Row (Dumbbell)
4
15 reps
RPE 8
4B
Overhead Extension (Dumbbell)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8 reps
RPE 8.5
1B
Cable Crossover
3
10 reps
RPE 8.5
2A
Meadow Row
3
12 reps
RPE 8.5
2B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3A
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3B
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
4A
Upright Row (Dumbbell)
4
15 reps
RPE 8.5
4B
Overhead Extension (Dumbbell)
4
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Cable Crossover
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2A
Meadow Row
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3B
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Upright Row (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4B
Overhead Extension (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
1B
Cable Crossover
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
2A
Meadow Row
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
2B
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3A
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3B
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4A
Upright Row (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
2A
Hack Squat
3
8 reps
RPE 7
2B
Good Morning
3
10 reps
RPE 7
3A
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
RPE 7
3B
Standing Calf Raise
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
4 reps
60%
70%
80%
2A
Hack Squat
3
8 reps
RPE 7.5
2B
Good Morning
3
10 reps
RPE 7.5
3A
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
RPE 7.5
3B
Standing Calf Raise
4
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
70%
80%
90%
2A
Hack Squat
3
8 reps
RPE 8
2B
Good Morning
3
10 reps
RPE 8
3A
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
RPE 8
3B
Standing Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
65%
75%
2A
Hack Squat
3
8 reps
RPE 8.5
2B
Good Morning
3
10 reps
RPE 8.5
3A
Split Squat Front Foot Elevated (Smith Machine)
4
12 reps
RPE 8.5
3B
Standing Calf Raise
4
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
4 reps
65%
75%
85%
2A
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
2B
Good Morning
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3A
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3B
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
4 reps
3 reps
75%
85%
95%
2A
Hack Squat
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2B
Good Morning
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
3A
Split Squat Front Foot Elevated (Smith Machine)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3B
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Low Bar)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
2A
Stiff Leg Deadlift3 Sets
8 Reps
@7
2B
Leg Press (45 Degrees)3 Sets
10 Reps
@7
3A
Glute Bridge (Barbell)4 Sets
12 Reps
@7
3B
Seated Calf Raise4 Sets
15 Reps
@7
Day 5
1
High Bar Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
2A
Hack Squat3 Sets
8 Reps
@7
2B
Good Morning3 Sets
10 Reps
@7
3A
Split Squat Front Foot Elevated (Smith Machine)4 Sets
12 Reps
@7
3B
Standing Calf Raise4 Sets
15 Reps
@7
Day 4
1A
Pull-Up (Weighted)3 Sets
8 Reps
@7
1B
Cable Crossover3 Sets
10 Reps
@7
2A
Meadow Row3 Sets
12 Reps
@7
2B
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@7
3A
Lateral Raise (Dumbbell)4 Sets
12 Reps
@7
3B
Incline Curl (Dumbbell)4 Sets
12 Reps
@7
4A
Upright Row (Dumbbell)4 Sets
15 Reps
@7
4B
Overhead Extension (Dumbbell)4 Sets
15 Reps
@7
Day 3
1
Sumo Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
2A
Leg Curl3 Sets
12 Reps
@7
2B
Leg Extension3 Sets
12 Reps
@7
3A
Glute Kickback (Cable)4 Sets
15 Reps
@7
3B
Straight Leg Calf Raise4 Sets
15 Reps
@7
4
Bench Press (Close Grip)4 Sets
8 Reps
@7
5A
Bicep Curl (Machine)4 Sets
15 Reps
@7
5B
V-Handle Tricep Pushdown (Cable)4 Sets
15 Reps
@7
Day 2
1A
Bent Over Row (Barbell)3 Sets
8 Reps
@7
1B
Bench Press (Dumbbell)3 Sets
8 Reps
@7
2A
Pec Deck (Machine)3 Sets
12 Reps
@7
2B
Pullover (Dumbbell)3 Sets
12 Reps
@7
3A
One Arm Lateral Raise (Cable)4 Sets
12 Reps
@7
3B
Preacher Curl (Barbell)4 Sets
12 Reps
@7
4A
Seated Shoulder Press (Dumbbell)4 Sets
15 Reps
@7
4B
Hammer Curl4 Sets
15 Reps
@7