Program Description
To make you Oklahoma strong. A blend of power and hypertrophy.
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMar 28, 2024 05:05
- Last EditedJun 18, 2025 11:51

Summary
Unlock your potential with the Sooner Strength program, a comprehensive 12-week journey designed for those ready to elevate their fitness. Committing just four days a week, you'll engage in a balanced mix of machine and free weight exercises targeting all major muscle groups. Each session is strategically crafted to build strength, enhance endurance, and improve overall performance. With a focus on progressive overload and varied intensity, you'll see real results as you push your limits and redefine your strength. Get ready to transform your physique and boost your confidence!
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)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
3
10 reps
RPE 8
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Machine)
3
12 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
3 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Lunge (Dumbbell)
3
10 reps
RPE 8
5
Overhead Press (Barbell)
5
3 reps
RPE 9
6
Lat Pulldown
3
15 reps
RPE 8
7
Bent Over Row (Barbell)
5
3 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Leg Press3 Sets
10 Reps
@8
2
Leg Extension3 Sets
12 Reps
@8
3
Leg Curl3 Sets
12 Reps
@8
4
Lunge (Dumbbell)3 Sets
10 Reps
@8
5
Overhead Press (Barbell)3 Sets
10 Reps
@8
6
Lat Pulldown3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)3 Sets
15 Reps
@8
Day 3
1
Bench Press (Barbell)5 Sets
3 Reps
@9
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@8
3
Bicep Curl (Machine)3 Sets
12 Reps
@8
4
Bicep Curl (Cable)3 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)3 Sets
12 Reps
@8
Day 4
1
Leg Press5 Sets
3 Reps
@9
2
Leg Extension3 Sets
12 Reps
@8
3
Leg Curl3 Sets
12 Reps
@8
4
Lunge (Dumbbell)3 Sets
10 Reps
@8
5
Overhead Press (Barbell)5 Sets
3 Reps
@9
6
Lat Pulldown3 Sets
15 Reps
@8
7
Bent Over Row (Barbell)5 Sets
3 Reps
@9
Day 1
1
Bench Press (Barbell)3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@8
3
Bicep Curl (Machine)3 Sets
12 Reps
@8
4
Bicep Curl (Cable)3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)3 Sets
12 Reps
@8