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Powerbuilding

by Colton P.
1 athletes joined

Program Description

Strength and Size. Higher volume on squat and bench with an emphasis on arms for secondary. For the “building” part, ya dig

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 13, 2024 03:10
  • Last Edited
    Jun 18, 2025 01:02

Summary

Unleash your strength with the Powerbuilding program, a comprehensive 10-week journey designed for serious lifters. With five training days each week, you'll blend powerlifting and bodybuilding techniques to build muscle and boost strength effectively. Expect a diverse range of exercises, from incline bench presses to bent-over rows, all tailored to maximize your gains. Get ready to transform your physique and elevate your performance in the gym!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Squat (Barbell)
4
6 reps
RPE 7-8
2
Bench Press (Barbell)
4
6 reps
RPE 7-8
3
Shoulder Press (Machine)
3
8 reps
RPE 7-9
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7-8
2
Bench Press (Barbell)
4
5 reps
RPE 7-8
3
Shoulder Press (Machine)
3
8 reps
RPE 7-9
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7-8
2
Bench Press (Barbell)
4
4 reps
RPE 7-8
3
Shoulder Press (Machine)
3
8 reps
RPE 7-9
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 7-8
2
Bench Press (Barbell)
5
3 reps
RPE 7-8
3
Shoulder Press (Machine)
3
8 reps
RPE 7-9
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7-8
2
Bench Press (Barbell)
4
6 reps
RPE 7-8
3
Shoulder Press (Machine)
3
8 reps
RPE 7-9
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7-8
2
Bench Press (Barbell)
4
5 reps
RPE 7-8
3
Shoulder Press (Machine)
3
8 reps
RPE 7-9
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7-8
2
Bench Press (Barbell)
4
4 reps
RPE 7-8
3
Shoulder Press (Machine)
3
8 reps
RPE 7-9
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7-8
2
Bench Press (Barbell)
4
3 reps
RPE 7-8
3
Shoulder Press (Machine)
3
8 reps
RPE 7-9
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7-8
2
Bench Press (Barbell)
4
5 reps
RPE 7-8
3
Shoulder Press (Machine)
3
8 reps
RPE 7-9
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7-8
2
Bench Press (Barbell)
4
3 reps
RPE 7-8
3
Shoulder Press (Machine)
3
8 reps
RPE 7-9
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
2
Pull-Up (Weighted)
4
10 reps
RPE 7-9
3
Chest Supported Row (Machine)
4
12 reps
RPE 7-9
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
5
Seated Dumbbell Curl
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-8
2
Pull-Up (Weighted)
4
10 reps
RPE 7-9
3
Chest Supported Row (Machine)
4
12 reps
RPE 7-9
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
5
Seated Dumbbell Curl
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-8
2
Pull-Up (Weighted)
4
10 reps
RPE 7-9
3
Chest Supported Row (Machine)
4
12 reps
RPE 7-9
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
5
Seated Dumbbell Curl
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-8
2
Pull-Up (Weighted)
4
10 reps
RPE 7-9
3
Chest Supported Row (Machine)
4
12 reps
RPE 7-9
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
5
Seated Dumbbell Curl
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-8
2
Pull-Up (Weighted)
4
10 reps
RPE 7-9
3
Chest Supported Row (Machine)
4
12 reps
RPE 7-9
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
5
Seated Dumbbell Curl
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-8
2
Pull-Up (Weighted)
4
10 reps
RPE 7-9
3
Chest Supported Row (Machine)
4
12 reps
RPE 7-9
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
5
Seated Dumbbell Curl
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-8
2
Pull-Up (Weighted)
4
10 reps
RPE 7-9
3
Chest Supported Row (Machine)
4
12 reps
RPE 7-9
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
5
Seated Dumbbell Curl
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-8
2
Pull-Up (Weighted)
4
10 reps
RPE 7-9
3
Chest Supported Row (Machine)
4
12 reps
RPE 7-9
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
5
Seated Dumbbell Curl
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-8
2
Pull-Up (Weighted)
4
10 reps
RPE 7-9
3
Chest Supported Row (Machine)
4
12 reps
RPE 7-9
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
5
Seated Dumbbell Curl
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-8
2
Pull-Up (Weighted)
4
10 reps
RPE 7-9
3
Chest Supported Row (Machine)
4
12 reps
RPE 7-9
4
Preacher Curl (Dumbbell)
3
12 reps
RPE 8-10
5
Seated Dumbbell Curl
3
12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12 reps
RPE 8-9
4
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 7-9
RPE 7-8
5
JM Press
3
8 reps
RPE 7-9
6
Tricep Extension (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12 reps
RPE 8-9
4
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 7-9
RPE 7-8
5
JM Press
3
8 reps
RPE 7-9
6
Tricep Extension (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12 reps
RPE 8-9
4
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 7-9
RPE 7-8
5
JM Press
3
8 reps
RPE 7-9
6
Tricep Extension (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12 reps
RPE 8-9
4
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 7-9
RPE 7-8
5
JM Press
3
8 reps
RPE 7-9
6
Tricep Extension (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12 reps
RPE 8-9
4
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 7-9
RPE 7-8
5
JM Press
3
8 reps
RPE 7-9
6
Tricep Extension (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12 reps
RPE 8-9
4
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 7-9
RPE 7-8
5
JM Press
3
8 reps
RPE 7-9
6
Tricep Extension (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12 reps
RPE 8-9
4
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 7-9
RPE 7-8
5
JM Press
3
8 reps
RPE 7-9
6
Tricep Extension (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12 reps
RPE 8-9
4
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 7-9
RPE 7-8
5
JM Press
3
8 reps
RPE 7-9
6
Tricep Extension (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12 reps
RPE 8-9
4
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 7-9
RPE 7-8
5
JM Press
3
8 reps
RPE 7-9
6
Tricep Extension (Machine)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7-9
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12 reps
RPE 8-9
4
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 7-9
RPE 7-8
5
JM Press
3
8 reps
RPE 7-9
6
Tricep Extension (Machine)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 7-9
2
Lat Pulldown
3
12 reps
RPE 7-9
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7-9
4
Bicep Curl (Barbell)
4
10 reps
RPE 7-9
5
Hammer Curl
3
8 reps
RPE 7-9
6
Upright Row (Barbell)
3
12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 7-9
2
Lat Pulldown
3
12 reps
RPE 7-9
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7-9
4
Bicep Curl (Barbell)
4
10 reps
RPE 7-9
5
Hammer Curl
3
8 reps
RPE 7-9
6
Upright Row (Barbell)
3
12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 7-9
2
Lat Pulldown
3
12 reps
RPE 7-9
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7-9
4
Bicep Curl (Barbell)
4
10 reps
RPE 7-9
5
Hammer Curl
3
8 reps
RPE 7-9
6
Upright Row (Barbell)
3
12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 7-9
2
Lat Pulldown
3
12 reps
RPE 7-9
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7-9
4
Bicep Curl (Barbell)
4
10 reps
RPE 7-9
5
Hammer Curl
3
8 reps
RPE 7-9
6
Upright Row (Barbell)
3
12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 7-9
2
Lat Pulldown
3
12 reps
RPE 7-9
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7-9
4
Bicep Curl (Barbell)
4
10 reps
RPE 7-9
5
Hammer Curl
3
8 reps
RPE 7-9
6
Upright Row (Barbell)
3
12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 7-9
2
Lat Pulldown
3
12 reps
RPE 7-9
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7-9
4
Bicep Curl (Barbell)
4
10 reps
RPE 7-9
5
Hammer Curl
3
8 reps
RPE 7-9
6
Upright Row (Barbell)
3
12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 7-9
2
Lat Pulldown
3
12 reps
RPE 7-9
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7-9
4
Bicep Curl (Barbell)
4
10 reps
RPE 7-9
5
Hammer Curl
3
8 reps
RPE 7-9
6
Upright Row (Barbell)
3
12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 7-9
2
Lat Pulldown
3
12 reps
RPE 7-9
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7-9
4
Bicep Curl (Barbell)
4
10 reps
RPE 7-9
5
Hammer Curl
3
8 reps
RPE 7-9
6
Upright Row (Barbell)
3
12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 7-9
2
Lat Pulldown
3
12 reps
RPE 7-9
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7-9
4
Bicep Curl (Barbell)
4
10 reps
RPE 7-9
5
Hammer Curl
3
8 reps
RPE 7-9
6
Upright Row (Barbell)
3
12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 7-9
2
Lat Pulldown
3
12 reps
RPE 7-9
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7-9
4
Bicep Curl (Barbell)
4
10 reps
RPE 7-9
5
Hammer Curl
3
8 reps
RPE 7-9
6
Upright Row (Barbell)
3
12 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 7-9
2
Bench Press (Close Grip)
3
8 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7-9
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5 reps
RPE 7-9
2
Bench Press (Close Grip)
3
7 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7-9
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 7-9
2
Bench Press (Close Grip)
3
5 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7-9
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 7-9
2
Bench Press (Close Grip)
4
3 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7-9
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
RPE 7-9
2
Bench Press (Close Grip)
3
8 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7-9
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5 reps
RPE 7-9
2
Bench Press (Close Grip)
3
7 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7-9
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 7-9
2
Bench Press (Close Grip)
3
5 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7-9
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5 reps
RPE 7-9
2
Bench Press (Close Grip)
4
4 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7-9
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5 reps
RPE 7-9
2
Bench Press (Close Grip)
4
4 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7-9
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4 reps
RPE 7-9
2
Bench Press (Close Grip)
5
3 reps
RPE 7-9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 7-9
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7-9
Week 1
1 / 10 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@7-9
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7-9
3
Chest Fly (Cable)
3 Sets
12 Reps
@8-9
4
Rear Delt Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@7-9
@7-8
5
JM Press
3 Sets
8 Reps
@7-9
6
Tricep Extension (Machine)
2 Sets
@10
Day 4
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@7-9
2
Lat Pulldown
3 Sets
12 Reps
@7-9
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7-9
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7-9
5
Hammer Curl
3 Sets
8 Reps
@7-9
6
Upright Row (Barbell)
3 Sets
12 Reps
@7-9
Day 5
1
Hack Squat
4 Sets
6 Reps
@7-9
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@7-9
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@7-9
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@7-8
2
Bench Press (Barbell)
4 Sets
6 Reps
@7-8
3
Shoulder Press (Machine)
3 Sets
8 Reps
@7-9
4
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@9-10
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@9-10
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
2
Pull-Up (Weighted)
4 Sets
10 Reps
@7-9
3
Chest Supported Row (Machine)
4 Sets
12 Reps
@7-9
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8-10
5
Seated Dumbbell Curl
3 Sets
12 Reps
@8-10