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Strength - 6 week candito v2 in 10

by Carlos V.

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
    May 31, 2025 01:29
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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
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