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BoostcampPNG

SBD warmup sets

by Dominus

Program Description

Simple warmup for the squat, bench and deadlift.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jun 30, 2024 12:42
  • Last Edited
    Jul 12, 2024 09:47

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
24.3%
Glutes
18.9%
Hamstrings
13.5%
Chest
13.5%
Triceps
8.1%
Adductors
5.4%
Front Delts
5.4%
Lower Back
5.4%
Abs
5.4%
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ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
4 reps
3 reps
2 reps
1 reps
40%
50%
60%
70%
80%
90%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%