Program Description
To help build strength and muscle
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Olympic Weightlifting, Bodybuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedJan 09, 2024 06:32
- Last EditedJun 18, 2025 08:34

Summary
Unleash your strength with this comprehensive 6-week Powerlifting program designed for serious lifters. Committing to 5 days a week, you'll focus on key lifts like the bench press, power cleans, and squats, all tailored to build explosive power and muscle mass. Each session combines barbell and bodyweight exercises, ensuring you develop a well-rounded physique while honing your technique. Perfect for those with a garage gym setup, you'll have everything you need to elevate your lifting game and achieve your personal best. Get ready to push your limits!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Chest Press (Machine)
2
8 reps
RPE 8.5
3
Bench Press (Close Grip)
2
6 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
8 reps
RPE 7.5
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
3 reps
RPE 8.5
RPE 8.5
2
Chest Fly (Dumbbell)
2
10 reps
RPE 8.5
3
Push Up
3
25 reps
RPE 8
4
Overhead Press (Barbell)
2
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
3
Rear Delt Row
2
8 reps
RPE 7
4
Skull Crusher
3
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
3
1 reps
3 reps
RPE 8.5
RPE 8
2
Snatch (Barbell)
3
2 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8.5
4
Lat Pulldown
3
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 8.5
2
Hip Thrust (Barbell)
2
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Good Morning
2
8 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Chest Press (Machine)
2
8 reps
RPE 8.5
3
Bench Press (Close Grip)
2
6 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
8 reps
RPE 7.5
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Chest Press (Machine)
2
8 reps
RPE 8.5
3
Bench Press (Close Grip)
2
6 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
8 reps
RPE 7.5
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Chest Press (Machine)
2
8 reps
RPE 8.5
3
Bench Press (Close Grip)
2
6 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
8 reps
RPE 7.5
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Chest Press (Machine)
2
8 reps
RPE 8.5
3
Bench Press (Close Grip)
2
6 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
8 reps
RPE 7.5
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Chest Press (Machine)
2
8 reps
RPE 8.5
3
Bench Press (Close Grip)
2
6 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
5 reps
RPE 8.5
5
Bent Over Row (Barbell)
2
8 reps
RPE 7.5
6
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
3
Rear Delt Row
2
8 reps
RPE 7
4
Skull Crusher
3
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
3
Rear Delt Row
2
8 reps
RPE 7
4
Skull Crusher
3
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
3
Rear Delt Row
2
8 reps
RPE 7
4
Skull Crusher
3
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
3
Rear Delt Row
2
8 reps
RPE 7
4
Skull Crusher
3
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
3
Rear Delt Row
2
8 reps
RPE 7
4
Skull Crusher
3
8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 8.5
2
Hip Thrust (Barbell)
2
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Good Morning
2
8 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 8.5
2
Hip Thrust (Barbell)
2
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Good Morning
2
8 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 8.5
2
Hip Thrust (Barbell)
2
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Good Morning
2
8 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 8.5
2
Hip Thrust (Barbell)
2
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Good Morning
2
8 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 8.5
2
Hip Thrust (Barbell)
2
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Good Morning
2
8 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
3 Sets
1 Reps
3 Reps
@8.5
@8.5
2
Chest Fly (Dumbbell)2 Sets
10 Reps
@8.5
3
Push Up3 Sets
25 Reps
@8
4
Overhead Press (Barbell)2 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)2 Sets
12 Reps
@8.5
6
Overhead Tricep Extension (Cable)2 Sets
8 Reps
@8.5
7
Bicep Curl (EZ Bar)3 Sets
12 Reps
@8.5
8
Incline Curl (Dumbbell)3 Sets
8 Reps
@8.5
Day 2
1
Power Clean1 Set
3 Sets
1 Reps
3 Reps
@8.5
@8
2
Snatch (Barbell)3 Sets
2 Reps
@8.5
3
Lat Pulldown3 Sets
10 Reps
@8.5
4
Lat Pulldown3 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)4 Sets
10 Reps
@8.5
6
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
@8.5
Day 3
1
Incline Bench Press (Barbell)3 Sets
8 Reps
@7
2
Incline Chest Press (Machine)2 Sets
8 Reps
@8.5
3
Bench Press (Close Grip)2 Sets
6 Reps
@8.5
4
Pull-Up (Bodyweight)3 Sets
5 Reps
@8.5
5
Bent Over Row (Barbell)2 Sets
8 Reps
@7.5
6
Seated Wide-Grip Row (Cable)3 Sets
8 Reps
@8.5
Day 4
1
Seated Overhead Press (Barbell)3 Sets
8 Reps
@8.5
2
Lateral Raise (Dumbbell)4 Sets
10 Reps
@8.5
3
Rear Delt Row2 Sets
8 Reps
@7
4
Skull Crusher3 Sets
8 Reps
@8.5
5
Tricep Pushdown (Cable)2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
6
Incline Curl (Dumbbell)3 Sets
8 Reps
@8.5
7
Preacher Curl (Dumbbell)3 Sets
8 Reps
@8.5
Day 5
1
Front Squat (Barbell)3 Sets
3 Reps
@8.5
2
Hip Thrust (Barbell)2 Sets
6 Reps
@7
3
Leg Curl3 Sets
8 Reps
@8.5
4
Leg Extension3 Sets
8 Reps
@8.5
5
Good Morning2 Sets
8 Reps
@7
6
Romanian Deadlift (Barbell)3 Sets
8 Reps
@8.5