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The Mutant

by Rheumachi
32 athletes joined
5.0
(1 rating)

Program Description

Building Size and Strength via personally tested methods. Taking inspiration from BBB, Smolov, and Raider, I've designed a program that fits my favorite accessories and parts of the lift into a program with zero junk volume and a high rate of return on all core lifts with accessories to boot. Swapping for variations of SBD and your accessories is fine, just make sure you're attempting to add 5-10lbs per week on your main lifts.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 03, 2024 03:43
  • Last Edited
    Jun 18, 2025 08:23

Summary

**The Mutant** is a comprehensive 12-week program designed to transform your physique through a structured 4-day training split. Each session targets key muscle groups with a mix of barbell, dumbbell, and cable exercises, ensuring balanced strength development and muscle growth. Expect to challenge yourself with compound lifts like the bench press and deadlift, while also honing in on accessory movements for arms and shoulders. Get ready to push your limits and unleash your inner beast!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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)
1
1
1
6 reps
6 reps
6 reps
65%
75%
80%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
65%
75%
80%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
20-30 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lateral Raise (Dumbbell)
3
6-10 reps
-
7
Push Up
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
65%
75%
80%
2
Squat (Barbell)
4
10 reps
50%
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
65%
75%
80%
2
Squat (Barbell)
4
10 reps
50%
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Squat (Barbell)
4
10 reps
-
3
Seated Row (Cable)
5
10 reps
-
4
Leg Press (45 Degrees)
3
10-15 reps
-
5
Hip Thrust (Barbell)
3
10 reps
-
6
Standing Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
65%
75%
80%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
65%
75%
80%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5
Face Pull
2
15-20 reps
-
6
Hammer Curl
3
10 reps
-
7
Lateral Raise (Dumbbell)
3
6-10 reps
-
8
Push Up
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
65%
75%
80%
2
Deadlift (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
65%
75%
80%
2
Deadlift (Barbell)
5
10 reps
50%
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Deadlift (Barbell)
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Leg Curl
3
15 reps
-
5
Leg Extension
3
15 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
75%
80%
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
20-30 Reps
-
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
7
Push Up
1 Set
15-20 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
75%
80%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Leg Extension
3 Sets
15 Reps
-
6
Abs Crunch (Weighted)
3 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
75%
80%
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5
Face Pull
2 Sets
15-20 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
-
8
Push Up
2 Sets
15-20 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
65%
75%
80%
2
Squat (Barbell)
4 Sets
10 Reps
50%
3
Seated Row (Cable)
5 Sets
10 Reps
-
4
Leg Press (45 Degrees)
3 Sets
10-15 Reps
-
5
Hip Thrust (Barbell)
3 Sets
10 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
-