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8ighty 8ight v2

by Vic
2 athletes joined

Program Description

8 week power-building program

Program Overview

  • Level
    Intermediate, Advanced, Beginner
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 13, 2025 04:06
  • Last Edited
    Jun 18, 2025 07:56

Summary

Unleash your potential with the 8ighty 8ight v2 program, a comprehensive 8-week journey designed for those ready to elevate their strength and conditioning. Committing to 6 days a week, you'll tackle a variety of targeted exercises, including barbell squats, deadlifts, and dynamic supersets, ensuring balanced development across all major muscle groups. This program is perfect for lifters seeking to push their limits and achieve tangible results through structured intensity and progression. Equip yourself with the tools to transform your physique and build lasting strength!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7.5
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Single Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Single-Leg Leg Curl
3
12 reps
RPE 7.5
4
Lat Pulldown (Single Arm)
3
10 reps
RPE 7
5
Single Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7.5
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Single Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7.5
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Single Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
RPE 8.5
2
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Single Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Single Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 7.5
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 7.5
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 7.5
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 7.5
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8.5
2
Bench Press (Barbell)
4
10 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Bench Press (Barbell)
4
9 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5A
Chest Fly (Machine)
3
12 reps
RPE 7
5B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 7.5
4
Hip Abductor (Machine)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 7.5
2
Romanian Deadlift (Smith Machine)
3
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 7.5
4
Hip Abductor (Machine)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
11 reps
RPE 7.5
2
Romanian Deadlift (Smith Machine)
4
10 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 7.5
4
Hip Abductor (Machine)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
11 reps
RPE 7.5
2
Romanian Deadlift (Smith Machine)
4
10 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 7.5
4
Hip Abductor (Machine)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 7.5
4
Hip Abductor (Machine)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 7.5
4
Hip Abductor (Machine)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 7.5
4
Hip Abductor (Machine)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
3
Single Leg Press
3
12 reps
RPE 7.5
4
Hip Abductor (Machine)
3
15 reps
RPE 7
5
Hip Adductor (Machine)
3
15 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
12 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
4
10 reps
RPE 7
4
Pull-Up (Assisted)
4
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
12 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
4
10 reps
RPE 7
4
Pull-Up (Assisted)
4
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Back Extension (Weighted)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 7.5
2
Chest Press (Machine)
4
8 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
12 reps
RPE 7.5
2
Chest Press (Machine)
4
8 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 7.5
2
Chest Press (Machine)
4
8 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
12 reps
RPE 7.5
2
Chest Press (Machine)
4
8 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
12 reps
RPE 8
2
Chest Press (Machine)
4
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
12 reps
RPE 8
2
Chest Press (Machine)
4
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 8
2
Chest Press (Machine)
4
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Barbell)
4
10 reps
RPE 8
2
Chest Press (Machine)
4
8 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Single Arm Row (Cable)
3
10 reps
RPE 7
4
Lat Pushdown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Single Arm Row (Cable)
3
10 reps
RPE 7
4
Lat Pushdown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Single Arm Row (Cable)
3
10 reps
RPE 7
4
Lat Pushdown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
3
Single Arm Row (Cable)
3
10 reps
RPE 7
4
Lat Pushdown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8.5
3
Single Arm Row (Cable)
3
10 reps
RPE 7.5
4
Lat Pushdown
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8.5
3
Single Arm Row (Cable)
3
10 reps
RPE 7.5
4
Lat Pushdown
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8.5
3
Single Arm Row (Cable)
3
10 reps
RPE 7.5
4
Lat Pushdown
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8.5
3
Single Arm Row (Cable)
3
10 reps
RPE 7.5
4
Lat Pushdown
3
12 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@7.5
4
Single-Leg Leg Curl
3 Sets
12 Reps
@7
5
Single Leg Extension
3 Sets
12 Reps
@7
6
Hip Thrust (Barbell)
3 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
@8
2
Bench Press (Barbell)
4 Sets
10 Reps
@8
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
@7.5
4
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5A
Chest Fly (Machine)
3 Sets
12 Reps
@7
5B
Rear Delt Fly (Machine)
3 Sets
12 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Single Leg Press
3 Sets
12 Reps
@7.5
4
Hip Abductor (Machine)
3 Sets
15 Reps
@7
5
Hip Adductor (Machine)
3 Sets
15 Reps
@7
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@7
Day 4
1
Trap Bar Deadlift
3 Sets
12 Reps
@7.5
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7
4
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
6
Back Extension (Weighted)
3 Sets
12 Reps
@7
Day 5
1
Split Squat (Barbell)
4 Sets
10 Reps
@7.5
2
Chest Press (Machine)
4 Sets
8 Reps
@7.5
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
4
Goblet Squat
3 Sets
12 Reps
@7
5
Face Pull
3 Sets
12 Reps
@7
6
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@7
Day 6
1
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Single Arm Row (Cable)
3 Sets
10 Reps
@7
4
Lat Pushdown
3 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
15 Reps
@7