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SR. 1.0

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Program Description

Version 1.0 for S. R.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 20, 2026 12:37
  • Last Edited
    Jan 20, 2026 04:21
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Hamstrings
10.4%
Glutes
10.1%
Quadriceps
9.8%
Lats
9.3%
Triceps
9.1%
Front Delts
7.1%
Biceps
5.5%
Chest
5.1%
Abs
3.8%
Rear Delts
3.8%
Middle Delts
3.5%
Lower Back
3.2%
Adductors
2.6%
Calves
2.3%
Abductors
2%
Forearms
1.2%
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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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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
6-10 reps
RPE 7-9
RPE 8-9.5
2
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 7-9
RPE 8-9
3
Pendulum Squat
2
8-15 reps
RPE 8.5-9.5
4
Skull Destroyer
2
30-40 reps
RPE 9.5-10
5
Leg Extension
1
4
10-15 reps
1-5 reps
RPE 9-10
RPE 10-10
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
6-10 reps
RPE 7-9
RPE 8-9.5
2
Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
RPE 6-6
RPE 6-6.5
RPE 9-9.5
3
Pendulum Squat
1
1
8-15 reps
8-15 reps
-
RPE 8.5-9.5
4
Skull Destroyer
2
30-40 reps
RPE 9.5-10
5
Leg Extension
1
4
10-15 reps
1-5 reps
RPE 9-10
RPE 10-10
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
6-10 reps
RPE 7-9
RPE 8-9.5
2
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 7-9
RPE 8-9
3
Pendulum Squat
2
8-15 reps
RPE 8.5-9.5
4
Skull Destroyer
2
30-40 reps
RPE 9.5-10
5
Leg Extension
1
4
10-15 reps
1-5 reps
RPE 9-10
RPE 10-10
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
6-10 reps
RPE 7-9
RPE 8-9.5
2
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
6 reps
7 reps
RPE 6-6
RPE 6-6.5
RPE 7-8
RPE 8-9.5
RPE 9-9.5
3
Pendulum Squat
1
1
8-15 reps
8-15 reps
-
RPE 8.5-9.5
4
Skull Destroyer
2
30-40 reps
RPE 9.5-10
5
Leg Extension
1
4
10-15 reps
1-5 reps
RPE 9-10
RPE 10-10
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
6-10 reps
RPE 7-9
RPE 8-9.5
2
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 7-9
RPE 8-9
3
Pendulum Squat
2
8-15 reps
RPE 8.5-9.5
4
Skull Destroyer
2
30-40 reps
RPE 9.5-10
5
Leg Extension
1
4
10-15 reps
1-5 reps
RPE 9-10
RPE 10-10
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
6-10 reps
RPE 7-9
RPE 8-9.5
2
Bench Press (Barbell)
1
2
1
5 reps
10 reps
20 reps
RPE 6-6
RPE 6-6.5
RPE 9-9.5
3
Pendulum Squat
1
1
8-15 reps
8-15 reps
-
RPE 8.5-9.5
4
Skull Destroyer
2
30-40 reps
RPE 9.5-10
5
Leg Extension
1
4
10-15 reps
1-5 reps
RPE 9-10
RPE 10-10
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
6-10 reps
RPE 7-9
RPE 8-9.5
2
Bench Press (Barbell)
2
1
3-5 reps
8-12 reps
RPE 7-9
RPE 8-9
3
Pendulum Squat
2
8-15 reps
RPE 8.5-9.5
4
Skull Destroyer
2
30-40 reps
RPE 9.5-10
5
Leg Extension
1
4
10-15 reps
1-5 reps
RPE 9-10
RPE 10-10
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3-5 reps
6-10 reps
RPE 7-9
RPE 8-9.5
2
Bench Press (Barbell)
1
1
1
1
1
3 reps
4 reps
5 reps
6 reps
7 reps
RPE 6-6
RPE 6-6.5
RPE 7-8
RPE 8-9.5
RPE 9-9.5
3
Pendulum Squat
1
1
8-15 reps
8-15 reps
-
RPE 8.5-9.5
4
Skull Destroyer
2
30-40 reps
RPE 9.5-10
5
Leg Extension
1
4
10-15 reps
1-5 reps
RPE 9-10
RPE 10-10
6
Lateral Raise (Machine)
3
10-15 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7.5-9
RPE 8-9.5
2
Hip Thrust (Machine)
3
8-15 reps
RPE 8-9.5
3
T-Bar Row
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8.5-9.5
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
4
10-15 reps
1-5 reps
RPE 9-10
-
5
Leg Curl
3
8-15 reps
RPE 9-10
6
Hip Abductor (Machine)
2
30+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7.5-9
RPE 8-9.5
2
Hip Thrust (Machine)
3
8-15 reps
RPE 8-9.5
3
T-Bar Row
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8.5-9.5
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
4
10-15 reps
1-5 reps
RPE 9-10
-
5
Leg Curl
3
8-15 reps
RPE 9-10
6
Hip Abductor (Machine)
2
30+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7.5-9
RPE 8-9.5
2
Hip Thrust (Machine)
3
8-15 reps
RPE 8-9.5
3
T-Bar Row
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8.5-9.5
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
4
10-15 reps
1-5 reps
RPE 9-10
-
5
Leg Curl
3
8-15 reps
RPE 9-10
6
Hip Abductor (Machine)
2
30+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7.5-9
RPE 8-9.5
2
Hip Thrust (Machine)
3
8-15 reps
RPE 8-9.5
3
T-Bar Row
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8.5-9.5
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
4
10-15 reps
1-5 reps
RPE 9-10
-
5
Leg Curl
3
8-15 reps
RPE 9-10
6
Hip Abductor (Machine)
2
30+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7.5-9
RPE 8-9.5
2
Hip Thrust (Machine)
3
8-15 reps
RPE 8-9.5
3
T-Bar Row
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8.5-9.5
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
4
10-15 reps
1-5 reps
RPE 9-10
-
5
Leg Curl
3
8-15 reps
RPE 9-10
6
Hip Abductor (Machine)
2
30+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7.5-9
RPE 8-9.5
2
Hip Thrust (Machine)
3
8-15 reps
RPE 8-9.5
3
T-Bar Row
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8.5-9.5
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
4
10-15 reps
1-5 reps
RPE 9-10
-
5
Leg Curl
3
8-15 reps
RPE 9-10
6
Hip Abductor (Machine)
2
30+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7.5-9
RPE 8-9.5
2
Hip Thrust (Machine)
3
8-15 reps
RPE 8-9.5
3
T-Bar Row
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8.5-9.5
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
4
10-15 reps
1-5 reps
RPE 9-10
-
5
Leg Curl
3
8-15 reps
RPE 9-10
6
Hip Abductor (Machine)
2
30+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7.5-9
RPE 8-9.5
2
Hip Thrust (Machine)
3
8-15 reps
RPE 8-9.5
3
T-Bar Row
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8-9.5
RPE 8.5-9.5
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
4
10-15 reps
1-5 reps
RPE 9-10
-
5
Leg Curl
3
8-15 reps
RPE 9-10
6
Hip Abductor (Machine)
2
30+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
8-12 reps
RPE 8-9
2
Military Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
RPE 9-10
3
Leg Press
3
10-15 reps
RPE 8-9
4
Bench Press (Close Grip)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7-9
RPE 7.5-9
RPE 8-9
RPE 8.5-9
5
Hip Adductor (Machine)
2
30+ reps
RPE 10
6
Tricep Pushdown (Cable)
1
4
10-15 reps
1-5 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
8-12 reps
RPE 8-9
2
Military Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
RPE 9-10
3
Leg Press
3
10-15 reps
RPE 8-9
4
Bench Press (Close Grip)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7-9
RPE 7.5-9
RPE 8-9
RPE 8.5-9
5
Hip Adductor (Machine)
2
30+ reps
RPE 10
6
Tricep Pushdown (Cable)
1
4
10-15 reps
1-5 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
8-12 reps
RPE 8-9
2
Military Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
RPE 9-10
3
Leg Press
3
10-15 reps
RPE 8-9
4
Bench Press (Close Grip)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7-9
RPE 7.5-9
RPE 8-9
RPE 8.5-9
5
Hip Adductor (Machine)
2
30+ reps
RPE 10
6
Tricep Pushdown (Cable)
1
4
10-15 reps
1-5 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
8-12 reps
RPE 8-9
2
Military Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
RPE 9-10
3
Leg Press
3
10-15 reps
RPE 8-9
4
Bench Press (Close Grip)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7-9
RPE 7.5-9
RPE 8-9
RPE 8.5-9
5
Hip Adductor (Machine)
2
30+ reps
RPE 10
6
Tricep Pushdown (Cable)
1
4
10-15 reps
1-5 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
8-12 reps
RPE 8-9
2
Military Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
RPE 9-10
3
Leg Press
3
10-15 reps
RPE 8-9
4
Bench Press (Close Grip)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7-9
RPE 7.5-9
RPE 8-9
RPE 8.5-9
5
Hip Adductor (Machine)
2
30+ reps
RPE 10
6
Tricep Pushdown (Cable)
1
4
10-15 reps
1-5 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
8-12 reps
RPE 8-9
2
Military Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
RPE 9-10
3
Leg Press
3
10-15 reps
RPE 8-9
4
Bench Press (Close Grip)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7-9
RPE 7.5-9
RPE 8-9
RPE 8.5-9
5
Hip Adductor (Machine)
2
30+ reps
RPE 10
6
Tricep Pushdown (Cable)
1
4
10-15 reps
1-5 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
8-12 reps
RPE 8-9
2
Military Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
RPE 9-10
3
Leg Press
3
10-15 reps
RPE 8-9
4
Bench Press (Close Grip)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7-9
RPE 7.5-9
RPE 8-9
RPE 8.5-9
5
Hip Adductor (Machine)
2
30+ reps
RPE 10
6
Tricep Pushdown (Cable)
1
4
10-15 reps
1-5 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
8-12 reps
RPE 8-9
2
Military Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
RPE 9-10
3
Leg Press
3
10-15 reps
RPE 8-9
4
Bench Press (Close Grip)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7-9
RPE 7.5-9
RPE 8-9
RPE 8.5-9
5
Hip Adductor (Machine)
2
30+ reps
RPE 10
6
Tricep Pushdown (Cable)
1
4
10-15 reps
1-5 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 8.5-10
2
Good Morning
2
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 9-9.5
3
Pull-Up (Assisted)
3
8-12 reps
RPE 10
4
Pullover (Dumbbell)
2
10-15 reps
RPE 8-9.5
5
Reverse Pec Deck
1
4
10-15 reps
1-5 reps
-
-
6A
Seated Calf Raise
2
2
8-15 reps
8-15 reps
RPE 8.5-10
RPE 9-10
6B
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 8.5-10
2
Good Morning
2
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 9-9.5
3
Pull-Up (Assisted)
3
8-12 reps
RPE 10
4
Pullover (Dumbbell)
2
10-15 reps
RPE 8-9.5
5
Reverse Pec Deck
1
4
10-15 reps
1-5 reps
-
-
6A
Seated Calf Raise
2
2
8-15 reps
8-15 reps
RPE 8.5-10
RPE 9-10
6B
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 8.5-10
2
Good Morning
2
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 9-9.5
3
Pull-Up (Assisted)
3
8-12 reps
RPE 10
4
Pullover (Dumbbell)
2
10-15 reps
RPE 8-9.5
5
Reverse Pec Deck
1
4
10-15 reps
1-5 reps
-
-
6A
Seated Calf Raise
2
2
8-15 reps
8-15 reps
RPE 8.5-10
RPE 9-10
6B
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 8.5-10
2
Good Morning
2
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 9-9.5
3
Pull-Up (Assisted)
3
8-12 reps
RPE 10
4
Pullover (Dumbbell)
2
10-15 reps
RPE 8-9.5
5
Reverse Pec Deck
1
4
10-15 reps
1-5 reps
-
-
6A
Seated Calf Raise
2
2
8-15 reps
8-15 reps
RPE 8.5-10
RPE 9-10
6B
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 8.5-10
2
Good Morning
2
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 9-9.5
3
Pull-Up (Assisted)
3
8-12 reps
RPE 10
4
Pullover (Dumbbell)
2
10-15 reps
RPE 8-9.5
5
Reverse Pec Deck
1
4
10-15 reps
1-5 reps
-
-
6A
Seated Calf Raise
2
2
8-15 reps
8-15 reps
RPE 8.5-10
RPE 9-10
6B
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 8.5-10
2
Good Morning
2
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 9-9.5
3
Pull-Up (Assisted)
3
8-12 reps
RPE 10
4
Pullover (Dumbbell)
2
10-15 reps
RPE 8-9.5
5
Reverse Pec Deck
1
4
10-15 reps
1-5 reps
-
-
6A
Seated Calf Raise
2
2
8-15 reps
8-15 reps
RPE 8.5-10
RPE 9-10
6B
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 8.5-10
2
Good Morning
2
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 9-9.5
3
Pull-Up (Assisted)
3
8-12 reps
RPE 10
4
Pullover (Dumbbell)
2
10-15 reps
RPE 8-9.5
5
Reverse Pec Deck
1
4
10-15 reps
1-5 reps
-
-
6A
Seated Calf Raise
2
2
8-15 reps
8-15 reps
RPE 8.5-10
RPE 9-10
6B
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 8.5-10
2
Good Morning
2
1
8-15 reps
8-15 reps
RPE 8-9.5
RPE 9-9.5
3
Pull-Up (Assisted)
3
8-12 reps
RPE 10
4
Pullover (Dumbbell)
2
10-15 reps
RPE 8-9.5
5
Reverse Pec Deck
1
4
10-15 reps
1-5 reps
-
-
6A
Seated Calf Raise
2
2
8-15 reps
8-15 reps
RPE 8.5-10
RPE 9-10
6B
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9-10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
3-5 Reps
6-10 Reps
@7-9
@8-9.5
2
Bench Press (Barbell)
2 Sets
1 Set
3-5 Reps
8-12 Reps
@7-9
@8-9
3
Pendulum Squat
2 Sets
8-15 Reps
@8.5-9.5
4
Skull Destroyer
2 Sets
30-40 Reps
@9.5-10
5
Leg Extension
1 Set
4 Sets
10-15 Reps
1-5 Reps
@9-10
@10-10
6
Lateral Raise (Machine)
3 Sets
10-15 Reps
@9.5-10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2-5 Reps
5-8 Reps
@7.5-9
@8-9.5
2
Hip Thrust (Machine)
3 Sets
8-15 Reps
@8-9.5
3
T-Bar Row
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8-9.5
@8.5-9.5
@9-10
4
Lat Pulldown (Neutral Grip)
1 Set
4 Sets
10-15 Reps
1-5 Reps
@9-10
-
5
Leg Curl
3 Sets
8-15 Reps
@9-10
6
Hip Abductor (Machine)
2 Sets
30+ Reps
@10
Day 3
1
Safety Bar Squat
2 Sets
8-12 Reps
@8-9
2
Military Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7.5-9
@8-9.5
@9-10
3
Leg Press
3 Sets
10-15 Reps
@8-9
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7-9
@7.5-9
@8-9
@8.5-9
5
Hip Adductor (Machine)
2 Sets
30+ Reps
@10
6
Tricep Pushdown (Cable)
1 Set
4 Sets
10-15 Reps
1-5 Reps
@9.5
@10
Day 4
1
Pendlay Row
3 Sets
6-10 Reps
@8.5-10
2
Good Morning
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8-9.5
@9-9.5
3
Pull-Up (Assisted)
3 Sets
8-12 Reps
@10
4
Pullover (Dumbbell)
2 Sets
10-15 Reps
@8-9.5
5
Reverse Pec Deck
1 Set
4 Sets
10-15 Reps
1-5 Reps
-
-
6A
Seated Calf Raise
2 Sets
2 Sets
8-15 Reps
8-15 Reps
@8.5-10
@9-10
6B
Bicep Curl (EZ Bar)
4 Sets
8-15 Reps
@9-10