Program Description
Same principles with adjusting your Main Lift every week like in The Pit. 10 week is optional or just pick a day to retest your 1rm on your lifts to run another cycle. You can run this as many times. You can run this 1-2 times and then do The Mountain to help peak your 1rm
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout50 minutes
- CreatedApr 23, 2024 04:57
- Last EditedJul 29, 2024 06:01
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
5-10 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7B
Hammer Curl
2
8-12 reps
-
8
Face Pull
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
5-10 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7B
Hammer Curl
2
8-12 reps
-
8
Face Pull
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
2
5-10 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Chest Fly (Cable)
2
5-10 reps
-
6
Lat Pulldown (Close Grip)
2
8-12 reps
-
7A
Overhead Tricep Extension (Cable)
2
8-12 reps
-
7B
Hammer Curl
2
8-12 reps
-
8
Face Pull
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
-
3
Incline Bench Press (Barbell)
4
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
95%
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Chest Supported Row (Machine)
2
8-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Hammer Curl
2
10-15 reps
-
7
Face Pull
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Leg Press
2
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5
Abs Crunch (Weighted)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Leg Press
2
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5
Abs Crunch (Weighted)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Leg Press
2
8-12 reps
-
4A
Leg Curl
3
8-12 reps
-
4B
Leg Extension
3
8-12 reps
-
5
Abs Crunch (Weighted)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Squat (Smith Machine)
4
8-12 reps
-
4A
Leg Curl
4
8-12 reps
-
4B
Leg Extension
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Squat (Smith Machine)
4
8-12 reps
-
4A
Leg Curl
4
8-12 reps
-
4B
Leg Extension
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Squat (Smith Machine)
4
8-12 reps
-
4A
Leg Curl
4
8-12 reps
-
4B
Leg Extension
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Squat (Smith Machine)
4
8-12 reps
-
4A
Leg Curl
4
8-12 reps
-
4B
Leg Extension
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Squat (Smith Machine)
4
8-12 reps
-
4A
Leg Curl
4
8-12 reps
-
4B
Leg Extension
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
75%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Squat (Smith Machine)
4
8-12 reps
-
4A
Leg Curl
4
8-12 reps
-
4B
Leg Extension
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
2
Squat (Smith Machine)
2
8-12 reps
-
3
Leg Curl
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Abs Crunch (Weighted)
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Dumbbell)
2
5-10 reps
-
4
Lat Pulldown (Close Grip)
2
8-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Tricep Extension (Barbell)
2
8-12 reps
-
8
Preacher Curl (Barbell)
2
8-12 reps
-
9
Face Pull
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Dumbbell)
2
5-10 reps
-
4
Lat Pulldown (Close Grip)
2
8-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Tricep Extension (Barbell)
2
8-12 reps
-
8
Preacher Curl (Barbell)
2
8-12 reps
-
9
Face Pull
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Dumbbell)
2
5-10 reps
-
4
Lat Pulldown (Close Grip)
2
8-12 reps
-
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
6
Chest Supported Row (Machine)
2
8-12 reps
-
7
Tricep Extension (Barbell)
2
8-12 reps
-
8
Preacher Curl (Barbell)
2
8-12 reps
-
9
Face Pull
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Preacher Curl (Barbell)
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Bench Press (Barbell)
1
AMRAP
65%
3
Overhead Press (Dumbbell)
4
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Hammer Curl
3
8-12 reps
-
7
Face Pull
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
95%
2
Overhead Press (Dumbbell)
2
8-12 reps
-
3
Lat Pulldown (Close Grip)
2
8-12 reps
-
4
Chest Supported Row (Machine)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
10-15 reps
-
6
Preacher Curl (Barbell)
2
10-15 reps
-
7
Face Pull
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4A
Leg Extension
3
8-12 reps
-
4B
Leg Curl
3
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4A
Leg Extension
4
8-12 reps
-
4B
Leg Curl
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4A
Leg Extension
4
8-12 reps
-
4B
Leg Curl
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4A
Leg Extension
4
8-12 reps
-
4B
Leg Curl
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4A
Leg Extension
4
8-12 reps
-
4B
Leg Curl
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4A
Leg Extension
4
8-12 reps
-
4B
Leg Curl
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
75%
2
Squat (Barbell)
1
AMRAP
65%
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4A
Leg Extension
4
8-12 reps
-
4B
Leg Curl
4
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Romanian Deadlift (Barbell)
2
8-12 reps
-
3
Leg Extension
2
8-12 reps
-
4
Leg Curl
2
8-12 reps
-
5
Abs Crunch (Weighted)
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3A
Hammer Curl
2
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3A
Hammer Curl
2
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3A
Hammer Curl
2
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
2
Upright Row (Barbell)
4
10-15 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
2
Upright Row (Barbell)
4
10-15 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
2
Upright Row (Barbell)
4
10-15 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
2
Upright Row (Barbell)
4
10-15 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
2
Upright Row (Barbell)
4
10-15 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
4
8-12 reps
-
1B
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
2
Upright Row (Barbell)
4
10-15 reps
-
3A
Hammer Curl
4
8-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
Week 1
1 / 10 Weeks
Day 5
1A
Preacher Curl (Barbell)2 Sets
8-12 Reps
-
1B
V-Handle Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
2
Upright Row (Barbell)2 Sets
10-15 Reps
-
3A
Hammer Curl2 Sets
8-12 Reps
-
3B
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)2 Sets
AMRAP
-
Day 1
1
Overhead Press (Barbell)3 Sets
6 Reps
65%
2
Overhead Press (Barbell)1 Set
AMRAP
-
3
Incline Bench Press (Barbell)2 Sets
5-10 Reps
-
4
Chest Supported Row (Machine)2 Sets
8-12 Reps
-
5
Chest Fly (Cable)2 Sets
5-10 Reps
-
6
Lat Pulldown (Close Grip)2 Sets
8-12 Reps
-
7A
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
-
7B
Hammer Curl2 Sets
8-12 Reps
-
8
Face Pull2 Sets
10-20 Reps
-
Day 2
1
Deadlift (Barbell)3 Sets
6 Reps
65%
2
Deadlift (Barbell)1 Set
AMRAP
65%
3
Leg Press2 Sets
8-12 Reps
-
4A
Leg Curl3 Sets
8-12 Reps
-
4B
Leg Extension3 Sets
8-12 Reps
-
5
Abs Crunch (Weighted)3 Sets
8-15 Reps
-
Day 4
1
Squat (Barbell)3 Sets
6 Reps
65%
2
Squat (Barbell)1 Set
AMRAP
65%
3
Romanian Deadlift (Barbell)2 Sets
8-12 Reps
-
4A
Leg Extension3 Sets
8-12 Reps
-
4B
Leg Curl3 Sets
8-12 Reps
-
5
Abs Crunch (Weighted)3 Sets
10-20 Reps
-
Day 3
1
Bench Press (Barbell)3 Sets
6 Reps
65%
2
Bench Press (Barbell)1 Set
AMRAP
65%
3
Overhead Press (Dumbbell)2 Sets
5-10 Reps
-
4
Lat Pulldown (Close Grip)2 Sets
8-12 Reps
-
5
Standing Behind Neck Shoulder Press (Barbell)2 Sets
8-12 Reps
-
6
Chest Supported Row (Machine)2 Sets
8-12 Reps
-
7
Tricep Extension (Barbell)2 Sets
8-12 Reps
-
8
Preacher Curl (Barbell)2 Sets
8-12 Reps
-
9
Face Pull2 Sets
10-20 Reps
-