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Upper Lower Powerbuilding Program

by Bayu T.

Program Description

The goal of this program is to build size and strength. It lays its focus on compound movements with a mix of machinery exercises. The program lasts 12 weeks and has 3 incooperated Deload-Weeks. It will follow the typical Progressive Overload, which will look like the following. Week 1 RPE 8 - 5 Reps (90 kg for example) Week 2 Last week +2,5 kg - 4 Reps Week 3 Last week +2,5kg -3 Reps Week 4 (Optional Deload) Use lowest weights from the past 3 weeks - 3-5 Reps Week 5 Weight from Week 2 - 5 Reps Etc.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 21, 2024 10:13
  • Last Edited
    Oct 25, 2024 12:17

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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ON THE BOOSTCAMP APP FOR FREE
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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
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
7 reps
RPE 8
4
Pull-Up (Weighted)
3
7 reps
RPE 8
5
Dip (Weighted)
2
7 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
8
Active Arch Hang
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5
Dip (Weighted)
2
6 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5 reps
RPE 8
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5
Dip (Weighted)
2
6 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Barbell Row
2
7 reps
RPE 8
3
Pull-Up (Weighted)
2
7 reps
RPE 8
4
Dip (Weighted)
2
7 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
7 reps
RPE 8
4
Pull-Up (Weighted)
3
7 reps
RPE 8
5
Dip (Weighted)
2
7 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5
Dip (Weighted)
2
6 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5 reps
RPE 8
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5
Dip (Weighted)
2
6 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Barbell Row
2
7 reps
RPE 8
3
Pull-Up (Weighted)
2
7 reps
RPE 8
4
Dip (Weighted)
2
7 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
7 reps
RPE 8
4
Pull-Up (Weighted)
3
7 reps
RPE 8
5
Dip (Weighted)
2
7 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5
Dip (Weighted)
2
6 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5 reps
RPE 8
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5
Dip (Weighted)
2
6 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Barbell Row
2
7 reps
RPE 8
3
Pull-Up (Weighted)
2
7 reps
RPE 8
4
Dip (Weighted)
2
7 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Leg Curl
2
10 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Leg Curl
2
10 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Leg Curl
2
10 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
7 reps
RPE 8
4
Pull-Up (Weighted)
3
7 reps
RPE 8
5
Dip (Weighted)
2
7 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5
Dip (Weighted)
2
6 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5 reps
RPE 8
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5
Dip (Weighted)
2
6 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Barbell Row
2
7 reps
RPE 8
3
Pull-Up (Weighted)
2
7 reps
RPE 8
4
Dip (Weighted)
2
7 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
7 reps
RPE 8
4
Pull-Up (Weighted)
3
7 reps
RPE 8
5
Dip (Weighted)
2
7 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5
Dip (Weighted)
2
6 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5 reps
RPE 8
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5
Dip (Weighted)
2
6 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Barbell Row
2
7 reps
RPE 8
3
Pull-Up (Weighted)
2
7 reps
RPE 8
4
Dip (Weighted)
2
7 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Barbell Row
3
7 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
7 reps
RPE 8
4
Pull-Up (Weighted)
3
7 reps
RPE 8
5
Dip (Weighted)
2
7 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Barbell Row
3
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 8
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5
Dip (Weighted)
2
6 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
5 reps
RPE 8
4
Pull-Up (Weighted)
3
6 reps
RPE 8
5
Dip (Weighted)
2
6 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Barbell Row
2
7 reps
RPE 8
3
Pull-Up (Weighted)
2
7 reps
RPE 8
4
Dip (Weighted)
2
7 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Seated Calf Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Leg Curl
2
10 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Seated Calf Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Leg Curl
2
10 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Seated Calf Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 8
4
Leg Curl
3
9 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
4
Leg Curl
2
10 reps
RPE 8
5
Standing Calf Raise
2
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
7 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Leg Curl
3 Sets
10 Reps
@8
5
Standing Calf Raise
2 Sets
8-12 Reps
@9
Day 3
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Barbell Row
3 Sets
7 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
7 Reps
@8
4
Pull-Up (Weighted)
3 Sets
7 Reps
@8
5
Dip (Weighted)
2 Sets
7 Reps
@8
6
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
7 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Leg Curl
3 Sets
10 Reps
@8
5
Seated Calf Raise
2 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Barbell Row
3 Sets
7 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
7 Reps
@8
4
Pull-Up (Weighted)
3 Sets
7 Reps
@8
5
Dip (Weighted)
2 Sets
7 Reps
@8
6
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8
8
Active Arch Hang
2 Sets
-