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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
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%