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Strength - 6 week candito v2 in 10

by Carlos V.
4 athletes joined

Program Description

Strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 30, 2025 03:28
  • Last Edited
    Jun 23, 2025 05:41

Summary

Transform your strength with the 6-Week Candito V2 in 10 program! This comprehensive 11-week plan is designed for serious lifters, featuring five days of intense workouts that target all major muscle groups. You'll tackle compound movements like squats and deadlifts, complemented by accessory exercises to build muscle and enhance performance. With a focus on progressive overload and varied intensities, this program will push your limits and help you achieve your strength goals. Get ready to elevate your training and see real results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
6 reps
76%
70%
2
Deadlift (Barbell)
1
2
7 reps
7 reps
76%
72%
3
Hyperextension
3
8-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
6 reps
76%
70%
2
Deadlift (Barbell)
1
2
7 reps
7 reps
76%
72%
3
Hyperextension
3
8-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
6 reps
80%
73.5%
2
Deadlift (Barbell)
1
2
7 reps
7 reps
78.5%
73.5%
3
Hyperextension
3
8-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
6 reps
80%
73.5%
2
Deadlift (Barbell)
1
2
7 reps
7 reps
78.5%
73.5%
3
Glute-Ham Raise
3
8-12 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
6 reps
82.5%
76%
2
Deadlift (Barbell)
1
2
5 reps
5 reps
81%
76%
3
Glute-Ham Raise
3
8-12 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
6 reps
82.5%
76%
2
Deadlift (Barbell)
1
2
5 reps
5 reps
81%
76%
3
Glute-Ham Raise
3
8-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
84%
77.5%
2
Deadlift (Barbell)
1
3
3 reps
3 reps
86.5%
80%
3
Glute-Ham Raise
3
8-12 reps
RPE 7
4
Reverse Lunge (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
84%
77.5%
2
Deadlift (Barbell)
1
3
3 reps
3 reps
86.5%
80%
3
Glute-Ham Raise
3
8-12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
85%
80%
2
Deadlift (Barbell)
1
3
3 reps
3 reps
91%
83%
3
Hyperextension
2
8-12 reps
RPE 6
4
Reverse Lunge (Dumbbell)
2
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
85%
80%
2
Deadlift (Barbell)
1
3
3 reps
3 reps
91%
83%
3
Hyperextension
2
8-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
2 reps
87.5%
82.5%
2
Deadlift (Barbell)
3
1 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
7 reps
7 reps
86%
75%
70%
2
Chest Fly (Dumbbell)
2
10-15 reps
RPE 9
3
Barbell Row
4
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
7 reps
7 reps
86%
75%
70%
2
Chest Fly (Dumbbell)
2
10-15 reps
RPE 9
3
Barbell Row
4
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
7 reps
7 reps
88%
75%
70%
2
Chest Fly (Dumbbell)
2
10-15 reps
RPE 9
3
Barbell Row
4
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
7 reps
7 reps
88%
75%
70%
2
Chest Fly (Dumbbell)
2
10-15 reps
RPE 9
3
Barbell Row
4
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
5 reps
5 reps
91%
80%
75%
2
Chest Fly (Dumbbell)
2
10-15 reps
RPE 9
3
Barbell Row
4
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
5 reps
5 reps
91%
80%
75%
2
Chest Fly (Dumbbell)
2
10-15 reps
RPE 9
3
Barbell Row
4
6 reps
RPE 7
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
5 reps
5 reps
94%
82.5%
80%
2
Chest Fly (Dumbbell)
2
10-15 reps
RPE 9
3
Barbell Row
4
6 reps
RPE 7
4
Incline Tricep Power Bomb
3
8-10 reps
RPE 8
5
Underhand Lat Pulldown
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
5 reps
5 reps
94%
82.5%
80%
2
Chest Fly (Dumbbell)
2
10-15 reps
RPE 9
3
Barbell Row
4
6 reps
RPE 7
4
Incline Tricep Power Bomb
3
8-10 reps
RPE 8
5
Underhand Lat Pulldown
3
8-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1 reps
4 reps
4 reps
97.5%
82.5%
77.5%
2
Chest Fly (Dumbbell)
2
10-15 reps
RPE 6.5
3
Barbell Row
3
9 reps
RPE 6.5
4
Incline Tricep Power Bomb
2
12 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1 reps
4 reps
4 reps
97.5%
82.5%
77.5%
2
Chest Fly (Dumbbell)
2
10-15 reps
RPE 6.5
3
Barbell Row
3
9 reps
RPE 6.5
4
Incline Tricep Power Bomb
2
12 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8-10 reps
RPE 6
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1 reps
4 reps
4 reps
87.5%
77.5%
72.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Incline Bench Press (Barbell)
3
8-11 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 7
4
Underhand Lat Pulldown
3
6-8 reps
RPE 7.5
5
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Incline Bench Press (Barbell)
3
8-11 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 7
4
Underhand Lat Pulldown
3
6-8 reps
RPE 7.5
5
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Incline Bench Press (Barbell)
3
8-11 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Underhand Lat Pulldown
3
6-8 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Incline Bench Press (Barbell)
3
8-11 reps
RPE 8
3
Barbell Row
4
10 reps
RPE 8
4
Underhand Lat Pulldown
3
6-8 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
82.5%
2
Incline Bench Press (Barbell)
3
8-11 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 7
4
Underhand Lat Pulldown
3
6-8 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
82.5%
2
Incline Bench Press (Barbell)
3
8-11 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 7
4
Underhand Lat Pulldown
3
6-8 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
85%
2
Incline Bench Press (Barbell)
3
5-7 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Underhand Lat Pulldown
3
6-8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
85%
2
Incline Bench Press (Barbell)
3
5-7 reps
RPE 8
3
Barbell Row
4
8 reps
RPE 8
4
Underhand Lat Pulldown
3
6-8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
82.5%
2
Incline Bench Press (Barbell)
2
5-7 reps
RPE 8.5
3
Barbell Row
3
11 reps
RPE 6.5
4
Underhand Lat Pulldown
2
9 reps
RPE 9
5
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
82.5%
2
Incline Bench Press (Barbell)
2
5-7 reps
RPE 8.5
3
Barbell Row
3
11 reps
RPE 6.5
4
Underhand Lat Pulldown
2
9 reps
RPE 9
5
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
82.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6
8 reps
3 reps
77.5%
80%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Hanging Leg Raise
3
12-15 reps
RPE 7
4
Landmine Twist
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6
8 reps
3 reps
77.5%
80%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Hanging Leg Raise
3
12-15 reps
RPE 7
4
Landmine Twist
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
7
8 reps
3 reps
80%
82.5%
2
Deadlift (Paused)
3
6 reps
RPE 6.5
3
Hanging Leg Raise
3
12-15 reps
RPE 7
4
Landmine Twist
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
7
8 reps
3 reps
80%
82.5%
2
Deadlift (Paused)
3
6 reps
RPE 6.5
3
Hanging Leg Raise
3
12-15 reps
RPE 7
4
Landmine Twist
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
7
8 reps
3 reps
84%
85%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Hanging Leg Raise
3
12-15 reps
RPE 7
4
Landmine Twist
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
7
8 reps
3 reps
84%
85%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Hanging Leg Raise
3
12-15 reps
RPE 7
4
Landmine Twist
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6
2 reps
2 reps
90%
84%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Hanging Leg Raise
3
12-15 reps
RPE 9
4
Landmine Twist
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6
2 reps
2 reps
90%
84%
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Hanging Leg Raise
3
12-15 reps
RPE 9
4
Landmine Twist
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
2 reps
95%
85%
2
Deadlift (Paused)
2
6 reps
RPE 5
3
Hanging Leg Raise
3
8-10 reps
RPE 6.5
4
Landmine Twist
2
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
2 reps
95%
85%
2
Deadlift (Paused)
2
6 reps
RPE 5
3
Hanging Leg Raise
3
8-10 reps
RPE 6.5
4
Landmine Twist
2
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Deadlift (Barbell)
1
1 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
5 reps
80%
75%
2
Military Press (Barbell)
3
8 reps
RPE 7
3
Bicep Curl (Barbell)
3
8-11 reps
RPE 8
4
Spider Curl
3
7-10 reps
RPE 9
5
Cheat Lateral Raise
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
5 reps
80%
75%
2
Military Press (Barbell)
3
8 reps
RPE 7
3
Bicep Curl (Barbell)
3
8-11 reps
RPE 8
4
Spider Curl
3
7-10 reps
RPE 9
5
Cheat Lateral Raise
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
5 reps
80%
75%
2
Military Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Barbell)
3
8-11 reps
RPE 8
4
Spider Curl
3
7-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
6
Cheat Lateral Raise
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
5 reps
80%
75%
2
Military Press (Barbell)
3
8 reps
RPE 8
3
Bicep Curl (Barbell)
3
8-11 reps
RPE 8
4
Spider Curl
3
7-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
6
Cheat Lateral Raise
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6
3 reps
3 reps
83%
78.5%
2
Military Press (Barbell)
3
6 reps
RPE 7
3
Bicep Curl (Barbell)
3
8-11 reps
RPE 8
4
Spider Curl
3
7-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
6
Snatch (Kettlebell)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6
3 reps
3 reps
83%
78.5%
2
Military Press (Barbell)
3
6 reps
RPE 7
3
Bicep Curl (Barbell)
3
8-11 reps
RPE 8
4
Spider Curl
3
7-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
6
Snatch (Kettlebell)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6
3 reps
3 reps
85%
82.5%
2
Military Press (Barbell)
3
6 reps
RPE 8
3
Bicep Curl (Barbell)
3
8-11 reps
RPE 8
4
Spider Curl
3
7-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
6
Snatch (Kettlebell)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6
3 reps
3 reps
85%
82.5%
2
Military Press (Barbell)
3
6 reps
RPE 8
3
Bicep Curl (Barbell)
3
8-11 reps
RPE 8
4
Spider Curl
3
7-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
6
Snatch (Kettlebell)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6
2 reps
2 reps
90%
83%
2
Bicep Curl (Barbell)
3
8-11 reps
RPE 6.5
3
Spider Curl
2
10-12 reps
RPE 6.5
4
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
5
Snatch (Kettlebell)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6
2 reps
2 reps
90%
83%
2
Bicep Curl (Barbell)
3
8-11 reps
RPE 6.5
3
Spider Curl
2
10-12 reps
RPE 6.5
4
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
5
Snatch (Kettlebell)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
76%
70%
2
Deadlift (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
76%
72%
3
Hyperextension
3 Sets
8-12 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Reps
7 Reps
7 Reps
86%
75%
70%
2
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@9
3
Barbell Row
4 Sets
6 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@8
5
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8-9
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
80%
2
Incline Bench Press (Barbell)
3 Sets
8-11 Reps
@8
3
Barbell Row
4 Sets
10 Reps
@7
4
Underhand Lat Pulldown
3 Sets
6-8 Reps
@7.5
5
Incline Curl (Dumbbell)
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
1 Set
6 Sets
8 Reps
3 Reps
77.5%
80%
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@6
3
Hanging Leg Raise
3 Sets
12-15 Reps
@7
4
Landmine Twist
2 Sets
10 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
80%
75%
2
Military Press (Barbell)
3 Sets
8 Reps
@7
3
Bicep Curl (Barbell)
3 Sets
8-11 Reps
@8
4
Spider Curl
3 Sets
7-10 Reps
@9
5
Cheat Lateral Raise
3 Sets
8-12 Reps
@8-9