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
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedOct 21, 2024 10:13
- Last EditedJul 12, 2025 11:46
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
Hamstrings
13.9%
Quadriceps
10.8%
Glutes
10.6%
Triceps
8.7%
Upper Back
8%
Lats
8%
Front Delts
7.6%
Chest
7.5%
Middle Delts
6.8%
Biceps
4.9%
Lower Back
3.6%
Calves
3.2%
Abs
2.9%
Adductors
2.2%
Forearms
0.6%
Rear Delts
0.6%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
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 Curl3 Sets
10 Reps
@8
5
Standing Calf Raise2 Sets
8-12 Reps
@9
Day 3
1
Bench Press (Barbell)4 Sets
5 Reps
@8
2
Barbell Row3 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 Curl3 Sets
10 Reps
@8
5
Seated Calf Raise2 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)4 Sets
5 Reps
@8
2
Barbell Row3 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 Hang2 Sets
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