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BoostcampPNG

Satk 3.0

by Patrick

Program Description

TB Basebuilding + PL + Arms & Glutes

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 05, 2026 06:32
  • Last Edited
    Jan 05, 2026 07:07
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.6%
Chest
13.3%
Triceps
13.3%
Glutes
12.9%
Hamstrings
11.5%
Quadriceps
10.6%
Biceps
7.3%
Abs
5%
Forearms
3.6%
Other
3.2%
Adductors
2.6%
Lower Back
2.5%
Cardio
0.3%
Olympic
0.1%
Upper Back
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 2
2
Bench Press (Barbell)
5
5 reps
75%
3
Bench Press (Close Grip)
2
8 reps
60%
4
Bench Press (Close Grip)
1
AMRAP
60%
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 2
2
Bench Press (Barbell)
4
3 reps
80%
3
Bench Press (Barbell)
3
6 reps
75%
4
Bench Press (Close Grip)
2
6 reps
65%
5
Bench Press (Close Grip)
1
AMRAP
65%
6
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 2
2
Bench Press (Barbell)
4
3 reps
85%
3
Bench Press (Barbell)
3
8 reps
70%
4
Bench Press (Close Grip)
2
4 reps
70%
5
Bench Press (Close Grip)
1
AMRAP
70%
6
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 2
2
Bench Press (Barbell)
3
2 reps
80%
3
Bench Press (Barbell)
3
5 reps
70%
4
Bench Press (Close Grip)
3
3 reps
75%
5
Bicep Curl (EZ Bar)
5
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 2
2
Bench Press (Barbell)
1
3 reps
50%
3
Bench Press (Close Grip)
1
1 reps
50%
4
Bicep Curl (EZ Bar)
2
5-6 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
2
8 reps
60%
3
Bench Press (Close Grip)
1
AMRAP
60%
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
3
6 reps
75%
3
Bench Press (Close Grip)
2
6 reps
65%
4
Bench Press (Close Grip)
1
AMRAP
65%
5
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
3
8 reps
70%
3
Bench Press (Close Grip)
2
4 reps
70%
4
Bench Press (Close Grip)
1
AMRAP
70%
5
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
80%
2
Bench Press (Barbell)
3
5 reps
70%
3
Bench Press (Close Grip)
3
3 reps
75%
4
Bicep Curl (EZ Bar)
5
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
50%
2
Bench Press (Close Grip)
1
1 reps
50%
3
Bicep Curl (EZ Bar)
2
5-6 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Romanian Deadlift (Barbell)
4
5-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Romanian Deadlift (Barbell)
4
5-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Romanian Deadlift (Barbell)
4
5-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
50%
2
Romanian Deadlift (Barbell)
2
2-5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 7
4A
Burpee
1
10 reps
-
4B
100m Sprint
1
-
4C
Burpee
1
9 reps
-
4D
100m Sprint
1
-
4E
Burpee
1
7 reps
-
4F
100m Sprint
1
-
4G
Burpee
1
5 reps
-
4H
100m Sprint
1
-
4I
Burpee
1
4 reps
-
4J
100m Sprint
1
-
4K
Burpee
1
3 reps
-
4L
100m Sprint
1
-
4M
Burpee
1
6 reps
-
4N
100m Sprint
1
-
4undefined
Burpee
1
8 reps
-
4undefined
100m Sprint
1
-
4undefined
Burpee
1
2 reps
-
4undefined
100m Sprint
1
-
4undefined
Burpee
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Romanian Deadlift (Barbell)
4
5-10 reps
RPE 7
4A
800m Run
5
-
4B
Kettlebell Swing
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
3
Romanian Deadlift (Barbell)
4
5-10 reps
RPE 7
4
Hill Sprint
10
0.6 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 2
2
Romanian Deadlift (Barbell)
4
5-10 reps
RPE 7
3
Squat (Barbell)
2
8 reps
70%
4
Squat (Barbell)
1
AMRAP
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 2
2
Squat (Barbell)
1
4 reps
50%
3
Romanian Deadlift (Barbell)
2
2-5 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 2
2
Bench Press (Barbell)
1
8 reps
50%
3
Bench Press (Barbell)
1
6 reps
60%
4
Bench Press (Barbell)
1
4 reps
70%
5
Bench Press (Barbell)
1
3 reps
80%
6
Bench Press (Barbell)
2
1 reps
85%
7
Overhead Tricep Extension
3
10-20 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 2
2
Bench Press (Barbell)
1
8 reps
50%
3
Bench Press (Barbell)
1
6 reps
60%
4
Bench Press (Barbell)
1
5 reps
70%
5
Bench Press (Barbell)
1
4 reps
75%
6
Bench Press (Barbell)
1
3 reps
80%
7
Bench Press (Barbell)
2
2 reps
85%
8
Overhead Tricep Extension
3
10-20 reps
RPE 7
9
Bicep Curl (Dumbbell)
4
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 2
2
Bench Press (Barbell)
1
8 reps
50%
3
Bench Press (Barbell)
1
6 reps
60%
4
Bench Press (Barbell)
1
5 reps
70%
5
Bench Press (Barbell)
1
4 reps
75%
6
Bench Press (Barbell)
1
3 reps
80%
7
Bench Press (Barbell)
2
2 reps
85%
8
Bench Press (Barbell)
2
1 reps
90%
9
Overhead Tricep Extension
4
10-20 reps
RPE 7
10
Bicep Curl (Dumbbell)
4
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 2
2
Bench Press (Barbell)
1
5 reps
50%
3
Bench Press (Barbell)
1
4 reps
60%
4
Bench Press (Barbell)
1
3 reps
70%
5
Bench Press (Barbell)
2
3 reps
75%
6
Bench Press (Barbell)
2
2 reps
80%
7
Overhead Tricep Extension
5
10-20 reps
RPE 7
8
Bicep Curl (Dumbbell)
5
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-60 mins
RPE 2
2
Bench Press (Barbell)
2
3 reps
50%
3
Overhead Tricep Extension
2
5-10 reps
RPE 5
4
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
50%
2
Bench Press (Barbell)
1
6 reps
60%
3
Bench Press (Barbell)
1
4 reps
70%
4
Bench Press (Barbell)
1
3 reps
80%
5
Bench Press (Barbell)
2
1 reps
85%
6
Overhead Tricep Extension
3
10-20 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
50%
2
Bench Press (Barbell)
1
6 reps
60%
3
Bench Press (Barbell)
1
5 reps
70%
4
Bench Press (Barbell)
1
4 reps
75%
5
Bench Press (Barbell)
1
3 reps
80%
6
Bench Press (Barbell)
2
2 reps
85%
7
Overhead Tricep Extension
3
10-20 reps
RPE 7
8
Bicep Curl (Dumbbell)
4
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
50%
2
Bench Press (Barbell)
1
6 reps
60%
3
Bench Press (Barbell)
1
5 reps
70%
4
Bench Press (Barbell)
1
4 reps
75%
5
Bench Press (Barbell)
1
3 reps
80%
6
Bench Press (Barbell)
2
2 reps
85%
7
Bench Press (Barbell)
2
1 reps
90%
8
Overhead Tricep Extension
4
10-20 reps
RPE 7
9
Bicep Curl (Dumbbell)
4
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 2
2
Bench Press (Barbell)
1
5 reps
50%
3
Bench Press (Barbell)
1
4 reps
60%
4
Bench Press (Barbell)
1
3 reps
70%
5
Bench Press (Barbell)
2
3 reps
75%
6
Bench Press (Barbell)
2
2 reps
80%
7
Overhead Tricep Extension
5
10-20 reps
RPE 7
8
Bicep Curl (Dumbbell)
5
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 2
2
Bicep Curl (Dumbbell)
2
5-10 reps
RPE 5
3
Overhead Tricep Extension
2
5-10 reps
RPE 5
4
Bench Press (Barbell)
2
3 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Hip Thrust (Barbell)
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Hip Thrust (Barbell)
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Hip Thrust (Barbell)
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Hip Thrust (Barbell)
5
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
50%
2
Hip Thrust (Barbell)
2
5-10 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Hip Thrust (Barbell)
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Hip Thrust (Barbell)
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Hip Thrust (Barbell)
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10-20 reps
RPE 7
2
Squat (Barbell)
1
AMRAP
75%
3
Squat (Barbell)
2
6 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
5-10 reps
RPE 5
2
Squat (Barbell)
1
3 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-120 mins
RPE 2
2
Bench Press (Barbell)
2
3 reps
80%
3
Overhead Tricep Extension
3
8 reps
RPE 7
4
Dip (Weighted)
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-120 mins
RPE 2
2
Bench Press (Barbell)
3
4 reps
80%
3
Overhead Tricep Extension
4
8 reps
RPE 7
4
Dip (Weighted)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
55-120 mins
RPE 2
2
Bench Press (Barbell)
5
4 reps
80%
3
Overhead Tricep Extension
5
8 reps
RPE 7
4
Dip (Weighted)
4
12 reps
RPE 7
5
Incline Curl (Dumbbell)
4
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-120 mins
RPE 2
2
Bench Press (Barbell)
1
AMRAP
85%
3
Overhead Tricep Extension
4
8 reps
RPE 7
4
Incline Curl (Dumbbell)
5
8 reps
RPE 7
5
Dip (Weighted)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45-120 mins
RPE 2
2
Bench Press (Barbell)
1
AMRAP
50%
3
Overhead Tricep Extension
2
4 reps
RPE 5
4
Dip (Weighted)
2
6 reps
RPE 5
5
Incline Curl (Dumbbell)
2
4 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Overhead Tricep Extension
3
8 reps
RPE 7
3
Dip (Weighted)
3
12 reps
RPE 7
4
Incline Curl (Dumbbell)
3
8 reps
RPE 7
5
600m Sprint
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Overhead Tricep Extension
4
8 reps
RPE 7
3
Dip (Weighted)
4
12 reps
RPE 7
4
Incline Curl (Dumbbell)
4
8 reps
RPE 7
5A
Burpee
1
10 reps
-
5B
800m Run
1
-
5C
Burpee
1
5 reps
-
5D
400m Sprint
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Overhead Tricep Extension
5
8 reps
RPE 7
3
Dip (Weighted)
4
12 reps
RPE 7
4
Incline Curl (Dumbbell)
4
8 reps
RPE 7
5A
Treadmill
2
2 mins
RPE 4-5
5B
Kettlebell Swing
2
20 reps
RPE 5
5C
Treadmill
2
2 mins
RPE 4-5
5D
Snatch (Kettlebell)
2
20 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 2
2
Dip (Weighted)
4
12 reps
RPE 7
3
Bench Press (Barbell)
1
AMRAP
85%
4
Overhead Tricep Extension
4
8 reps
RPE 7
5
Incline Curl (Dumbbell)
5
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 2
2
Bench Press (Barbell)
1
AMRAP
50%
3
Dip (Weighted)
2
6 reps
RPE 5
4
Overhead Tricep Extension
2
4 reps
RPE 5
5
Incline Curl (Dumbbell)
2
4 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Bulgarian Split Squat (Barbell)
3
10-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Bulgarian Split Squat (Barbell)
4
10-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Bulgarian Split Squat (Barbell)
4
10-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
80%
2
Squat (Barbell)
1
AMRAP
80%
3
Bulgarian Split Squat (Barbell)
5
10-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
50%
2
Bulgarian Split Squat (Barbell)
2
5-10 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 2
2
Squat (Barbell)
2
4 reps
80%
3
Squat (Barbell)
1
AMRAP
80%
4
Bulgarian Split Squat (Barbell)
3
10-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 2
2
Squat (Barbell)
2
4 reps
80%
3
Squat (Barbell)
1
AMRAP
80%
4
Bulgarian Split Squat (Barbell)
4
10-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 2
2
Squat (Barbell)
2
4 reps
80%
3
Squat (Barbell)
1
AMRAP
80%
4
Bulgarian Split Squat (Barbell)
4
10-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 2
2
Squat (Barbell)
2
4 reps
80%
3
Squat (Barbell)
1
AMRAP
80%
4
Bulgarian Split Squat (Barbell)
5
10-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 2
2
Squat (Barbell)
1
2 reps
50%
3
Bulgarian Split Squat (Barbell)
2
5-10 reps
RPE 5
Week 1
1 / 10 Weeks
Day 1
1
Run
1 Set
30 mins
@2
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
3
Bench Press (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
60%
60%
4
Bench Press (Close Grip)
1 Set
AMRAP
60%
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
70%
70%
2
Squat (Barbell)
1 Set
AMRAP
70%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@7
@7
@7
Day 3
1
Run
1 Set
30 mins
@2
2
Bench Press (Barbell)
1 Set
8 Reps
50%
3
Bench Press (Barbell)
1 Set
6 Reps
60%
4
Bench Press (Barbell)
1 Set
4 Reps
70%
5
Bench Press (Barbell)
1 Set
3 Reps
80%
6
Bench Press (Barbell)
1 Set
1 Set
1 Reps
1 Reps
85%
85%
7
Overhead Tricep Extension
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7
@7
@7
8
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7
@7
@7
Day 4
1
Squat (Barbell)
1 Set
1 Set
6 Reps
6 Reps
75%
75%
2
Squat (Barbell)
1 Set
AMRAP
75%
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
@7
@7
@7
@7
Day 5
1
Run
1 Set
35-120 mins
@2
2
Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
80%
80%
3
Overhead Tricep Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
4
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
Day 6
1
Squat (Barbell)
1 Set
1 Set
4 Reps
4 Reps
80%
80%
2
Squat (Barbell)
1 Set
AMRAP
80%
3
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7
@7
@7