logo
PROJECT POWERBUILDING
by Tyrin B.
7 athletes joined
Program Description
This program is gonna get you STRONK
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
80 minutes
Created
Feb 28, 2024 01:54
Last Edited
May 13, 2024 11:25
down_app
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@7
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@7.5
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Dumbbell Row
3 Sets
6-8 Reps
@8
6A
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
6B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
2 Sets
2 Reps
4 Reps
@9
@7
2
Squat (Paused)
2 Sets
3 Reps
@7
3
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Leg Extension
3 Sets
8 Reps
@8
6
Leg Curl
2 Sets
12 Reps
@7
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Reps
4 Reps
@8
@7
2
Deadlift (Paused)
2 Sets
3 Reps
@7
3
Pendlay Row
3 Sets
6 Reps
@8
4
Hack Squat
2 Sets
1 Set
5 Reps
5 Reps
@7
@8
5
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@7
@8
6
Leg Extension
3 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@7
@7
2
Pull-Up (Assisted)
3 Sets
AMRAP
@8
3
Dumbbell Bench Pullover
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
4
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5A
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
Day 3
1
Larsen Press (Barbell)
4 Sets
6 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
4
Shoulder Press (Machine)
3 Sets
6 Reps
@7
5A
Bicep Curl (Barbell)
4 Sets
6 Reps
@8
5B
Skull Crusher
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@7
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@7.5
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Dumbbell Row
3 Sets
6-8 Reps
@8
6A
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
6B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
2 Sets
2 Reps
4 Reps
@9
@7
2
Squat (Paused)
2 Sets
3 Reps
@7
3
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Leg Extension
3 Sets
8 Reps
@8
6
Leg Curl
2 Sets
12 Reps
@7
Day 3
1
Larsen Press (Barbell)
4 Sets
6 Reps
@8
2
Dumbbell Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
4
Shoulder Press (Machine)
3 Sets
6 Reps
@7
5A
Bicep Curl (Barbell)
4 Sets
6 Reps
@8
5B
Skull Crusher
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Reps
4 Reps
@8
@7
2
Deadlift (Paused)
2 Sets
3 Reps
@7
3
Pendlay Row
3 Sets
6 Reps
@8
4
Hack Squat
2 Sets
1 Set
5 Reps
5 Reps
@7
@8
5
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@7
@8
6
Leg Extension
3 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@7
@7
2
Pull-Up (Assisted)
3 Sets
AMRAP
@8
3
Dumbbell Bench Pullover
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
4
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5A
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@7
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@7.5
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Dumbbell Row
3 Sets
6-8 Reps
@8
6A
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
6B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
2 Sets
2 Reps
4 Reps
@9
@7
2
Squat (Paused)
2 Sets
3 Reps
@7
3
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Leg Extension
3 Sets
8 Reps
@8
6
Leg Curl
2 Sets
12 Reps
@7
Day 3
1
Larsen Press (Barbell)
4 Sets
6 Reps
@8
2
Dumbbell Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
4
Shoulder Press (Machine)
3 Sets
6 Reps
@7
5A
Bicep Curl (Barbell)
4 Sets
6 Reps
@8
5B
Skull Crusher
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Reps
4 Reps
@8
@7
2
Deadlift (Paused)
2 Sets
3 Reps
@7
3
Pendlay Row
3 Sets
6 Reps
@8
4
Hack Squat
2 Sets
1 Set
5 Reps
5 Reps
@7
@8
5
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@7
@8
6
Leg Extension
3 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@7
@7
2
Pull-Up (Assisted)
3 Sets
AMRAP
@8
3
Dumbbell Bench Pullover
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
4
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5A
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@7
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@7.5
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Dumbbell Row
3 Sets
6-8 Reps
@8
6A
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
6B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
2 Sets
2 Reps
4 Reps
@9
@7
2
Squat (Paused)
2 Sets
3 Reps
@7
3
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Leg Extension
3 Sets
8 Reps
@8
6
Leg Curl
2 Sets
12 Reps
@7
Day 3
1
Larsen Press (Barbell)
4 Sets
6 Reps
@8
2
Dumbbell Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
4
Shoulder Press (Machine)
3 Sets
6 Reps
@7
5A
Bicep Curl (Barbell)
4 Sets
6 Reps
@8
5B
Skull Crusher
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Reps
4 Reps
@8
@7
2
Deadlift (Paused)
2 Sets
3 Reps
@7
3
Pendlay Row
3 Sets
6 Reps
@8
4
Hack Squat
2 Sets
1 Set
5 Reps
5 Reps
@7
@8
5
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@7
@8
6
Leg Extension
3 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@7
@7
2
Pull-Up (Assisted)
3 Sets
AMRAP
@8
3
Dumbbell Bench Pullover
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
4
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5A
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@7
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@7.5
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Dumbbell Row
3 Sets
6-8 Reps
@8
6A
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
6B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
2 Sets
2 Reps
4 Reps
@9
@7
2
Squat (Paused)
2 Sets
3 Reps
@7
3
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Leg Extension
3 Sets
8 Reps
@8
6
Leg Curl
2 Sets
12 Reps
@7
Day 3
1
Larsen Press (Barbell)
4 Sets
6 Reps
@8
2
Dumbbell Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
4
Shoulder Press (Machine)
3 Sets
6 Reps
@7
5A
Bicep Curl (Barbell)
4 Sets
6 Reps
@8
5B
Skull Crusher
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Reps
4 Reps
@8
@7
2
Deadlift (Paused)
2 Sets
3 Reps
@7
3
Pendlay Row
3 Sets
6 Reps
@8
4
Hack Squat
2 Sets
1 Set
5 Reps
5 Reps
@7
@8
5
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@7
@8
6
Leg Extension
3 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@7
@7
2
Pull-Up (Assisted)
3 Sets
AMRAP
@8
3
Dumbbell Bench Pullover
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
4
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5A
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@7
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@7.5
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Dumbbell Row
3 Sets
6-8 Reps
@8
6A
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
6B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
2 Sets
2 Reps
4 Reps
@9
@7
2
Squat (Paused)
2 Sets
3 Reps
@7
3
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Leg Extension
3 Sets
8 Reps
@8
6
Leg Curl
2 Sets
12 Reps
@7
Day 3
1
Larsen Press (Barbell)
4 Sets
6 Reps
@8
2
Dumbbell Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
4
Shoulder Press (Machine)
3 Sets
6 Reps
@7
5A
Bicep Curl (Barbell)
4 Sets
6 Reps
@8
5B
Skull Crusher
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Reps
4 Reps
@8
@7
2
Deadlift (Paused)
2 Sets
3 Reps
@7
3
Pendlay Row
3 Sets
6 Reps
@8
4
Hack Squat
2 Sets
1 Set
5 Reps
5 Reps
@7
@8
5
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@7
@8
6
Leg Extension
3 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@7
@7
2
Pull-Up (Assisted)
3 Sets
AMRAP
@8
3
Dumbbell Bench Pullover
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
4
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5A
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@7
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@7.5
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Dumbbell Row
3 Sets
6-8 Reps
@8
6A
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
6B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
2 Sets
2 Reps
4 Reps
@9
@7
2
Squat (Paused)
2 Sets
3 Reps
@7
3
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Leg Extension
3 Sets
8 Reps
@8
6
Leg Curl
2 Sets
12 Reps
@7
Day 3
1
Larsen Press (Barbell)
4 Sets
6 Reps
@8
2
Dumbbell Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
4
Shoulder Press (Machine)
3 Sets
6 Reps
@7
5A
Bicep Curl (Barbell)
4 Sets
6 Reps
@8
5B
Skull Crusher
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Reps
4 Reps
@8
@7
2
Deadlift (Paused)
2 Sets
3 Reps
@7
3
Pendlay Row
3 Sets
6 Reps
@8
4
Hack Squat
2 Sets
1 Set
5 Reps
5 Reps
@7
@8
5
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@7
@8
6
Leg Extension
3 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@7
@7
2
Pull-Up (Assisted)
3 Sets
AMRAP
@8
3
Dumbbell Bench Pullover
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
4
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5A
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@7
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@7.5
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Dumbbell Row
3 Sets
6-8 Reps
@8
6A
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
6B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
2 Sets
2 Reps
4 Reps
@9
@7
2
Squat (Paused)
2 Sets
3 Reps
@7
3
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Leg Extension
3 Sets
8 Reps
@8
6
Leg Curl
2 Sets
12 Reps
@7
Day 3
1
Larsen Press (Barbell)
4 Sets
6 Reps
@8
2
Dumbbell Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
4
Shoulder Press (Machine)
3 Sets
6 Reps
@7
5A
Bicep Curl (Barbell)
4 Sets
6 Reps
@8
5B
Skull Crusher
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Reps
4 Reps
@8
@7
2
Deadlift (Paused)
2 Sets
3 Reps
@7
3
Pendlay Row
3 Sets
6 Reps
@8
4
Hack Squat
2 Sets
1 Set
5 Reps
5 Reps
@7
@8
5
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@7
@8
6
Leg Extension
3 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@7
@7
2
Pull-Up (Assisted)
3 Sets
AMRAP
@8
3
Dumbbell Bench Pullover
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
4
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5A
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@7
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@7.5
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Dumbbell Row
3 Sets
6-8 Reps
@8
6A
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
6B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
2 Sets
2 Reps
4 Reps
@9
@7
2
Squat (Paused)
2 Sets
3 Reps
@7
3
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Leg Extension
3 Sets
8 Reps
@8
6
Leg Curl
2 Sets
12 Reps
@7
Day 3
1
Larsen Press (Barbell)
4 Sets
6 Reps
@8
2
Dumbbell Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
4
Shoulder Press (Machine)
3 Sets
6 Reps
@7
5A
Bicep Curl (Barbell)
4 Sets
6 Reps
@8
5B
Skull Crusher
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Reps
4 Reps
@8
@7
2
Deadlift (Paused)
2 Sets
3 Reps
@7
3
Pendlay Row
3 Sets
6 Reps
@8
4
Hack Squat
2 Sets
1 Set
5 Reps
5 Reps
@7
@8
5
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@7
@8
6
Leg Extension
3 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@7
@7
2
Pull-Up (Assisted)
3 Sets
AMRAP
@8
3
Dumbbell Bench Pullover
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
4
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5A
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@7
2
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@7.5
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Dumbbell Row
3 Sets
6-8 Reps
@8
6A
Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
6B
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
2 Sets
2 Reps
4 Reps
@9
@7
2
Squat (Paused)
2 Sets
3 Reps
@7
3
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@7
5
Leg Extension
3 Sets
8 Reps
@8
6
Leg Curl
2 Sets
12 Reps
@7
Day 3
1
Larsen Press (Barbell)
4 Sets
6 Reps
@8
2
Dumbbell Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
4
Shoulder Press (Machine)
3 Sets
6 Reps
@7
5A
Bicep Curl (Barbell)
4 Sets
6 Reps
@8
5B
Skull Crusher
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Reps
4 Reps
@8
@7
2
Deadlift (Paused)
2 Sets
3 Reps
@7
3
Pendlay Row
3 Sets
6 Reps
@8
4
Hack Squat
2 Sets
1 Set
5 Reps
5 Reps
@7
@8
5
Leg Curl
2 Sets
1 Set
15 Reps
15 Reps
@7
@8
6
Leg Extension
3 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@7
@7
2
Pull-Up (Assisted)
3 Sets
AMRAP
@8
3
Dumbbell Bench Pullover
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
4
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5A
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
8 Reps
@8
@9
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@9