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BoostcampPNG

6 Day/6 Week PowerBuilding

by Vukoje P.

Program Description

Builds mass while building strength. First 4 weeks builds up intensity until a 5th week deload and a 6th week PR test.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 24, 2025 04:24
  • Last Edited
    Jun 18, 2025 08:13

Summary

Unleash your strength with the 6 Day/6 Week PowerBuilding program, designed to elevate your lifting game through a balanced blend of powerlifting and bodybuilding techniques. Over six weeks, you'll engage in intense workouts six days a week, focusing on major muscle groups with exercises like the Bench Press, Bent Over Row, and Seated Overhead Press. This program is perfect for those ready to build muscle and increase strength, all while utilizing a full gym setup. Get ready to push your limits and redefine your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Bent Over Row (Barbell)
3
6-12 reps
RPE 7
3
Larsen Press (Barbell)
3
5-10 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 7
5
Chest Press (Machine)
2
8-15 reps
RPE 7
6
Low Row - Plate Loaded (Arsenal)
3
8-15 reps
RPE 7
7
Free Motion Pec Fly
2
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-12 reps
RPE 8
3
Larsen Press (Barbell)
3
5-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 8
5
Chest Press (Machine)
3
8-15 reps
RPE 8
6
Low Row - Plate Loaded (Arsenal)
3
8-15 reps
RPE 8
7
Free Motion Pec Fly
2
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-12 reps
RPE 9
3
Larsen Press (Barbell)
3
5-10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9
5
Chest Press (Machine)
3
8-15 reps
RPE 9
6
Low Row - Plate Loaded (Arsenal)
3
8-15 reps
RPE 9
7
Free Motion Pec Fly
2
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-12 reps
RPE 9
3
Larsen Press (Barbell)
3
5-10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9
5
Chest Press (Machine)
3
8-15 reps
RPE 9
6
Low Row - Plate Loaded (Arsenal)
3
8-15 reps
RPE 9
7
Free Motion Pec Fly
2
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-12 reps
RPE 9
3
Larsen Press (Barbell)
3
5-10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9
5
Chest Press (Machine)
3
8-15 reps
RPE 9
6
Low Row - Plate Loaded (Arsenal)
3
8-15 reps
RPE 9
7
Free Motion Pec Fly
2
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1 reps
RPE 10
2
Bent Over Row (Barbell)
3
6-12 reps
RPE 10
3
Larsen Press (Barbell)
3
5-10 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 10
5
Chest Press (Machine)
3
8-15 reps
RPE 10
6
Low Row - Plate Loaded (Arsenal)
3
8-15 reps
RPE 10
7
Free Motion Pec Fly
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
10 reps
RPE 7
RPE 7
2
Lateral Raise (Dumbbell)
4
8-20 reps
RPE 7
3
Lateral Raise (Machine)
4
8-20 reps
RPE 7
4
Reverse Pec Deck
4
10-20 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
5-12 reps
RPE 7
6
Skull Crusher (Barbell)
3
5-12 reps
RPE 7
7
Hammer Curl
3
6-15 reps
RPE 7
8
Skull Crusher (Machine)
3
8-20 reps
RPE 7
9
Preacher Curl (Machine)
3
10-20 reps
RPE 7
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
4 reps
10 reps
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
4
8-20 reps
RPE 8
3
Lateral Raise (Machine)
4
8-20 reps
RPE 8
4
Reverse Pec Deck
4
10-20 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
5-12 reps
RPE 8
6
Skull Crusher (Barbell)
3
5-12 reps
RPE 8
7
Hammer Curl
3
6-15 reps
RPE 8
8
Skull Crusher (Machine)
3
8-20 reps
RPE 8
9
Preacher Curl (Machine)
3
10-20 reps
RPE 7
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
3 reps
10 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
4
8-20 reps
RPE 9
3
Lateral Raise (Machine)
4
8-20 reps
RPE 9
4
Reverse Pec Deck
4
10-20 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
5-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
5-12 reps
RPE 9
7
Hammer Curl
3
6-15 reps
RPE 9
8
Skull Crusher (Machine)
3
8-20 reps
RPE 9
9
Preacher Curl (Machine)
3
10-20 reps
RPE 9
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
3 reps
10 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
4
8-20 reps
RPE 9
3
Lateral Raise (Machine)
4
8-20 reps
RPE 9
4
Reverse Pec Deck
4
10-20 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
5-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
5-12 reps
RPE 9
7
Hammer Curl
3
6-15 reps
RPE 9
8
Skull Crusher (Machine)
3
8-20 reps
RPE 9
9
Preacher Curl (Machine)
3
10-20 reps
RPE 9
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
2 reps
10 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
4
8-20 reps
RPE 9
3
Lateral Raise (Machine)
4
8-20 reps
RPE 9
4
Reverse Pec Deck
4
10-20 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
5-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
5-12 reps
RPE 9
7
Hammer Curl
3
6-15 reps
RPE 9
8
Skull Crusher (Machine)
3
8-20 reps
RPE 9
9
Preacher Curl (Machine)
3
10-20 reps
RPE 9
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
1 reps
10 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
4
8-20 reps
RPE 10
3
Lateral Raise (Machine)
4
8-20 reps
RPE 10
4
Reverse Pec Deck
4
10-20 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
5-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
5-12 reps
RPE 10
7
Hammer Curl
3
6-15 reps
RPE 10
8
Skull Crusher (Machine)
3
8-20 reps
RPE 10
9
Preacher Curl (Machine)
3
10-20 reps
RPE 10
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
5 reps
10 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 7
3
Leg Extension
3
8-15 reps
RPE 7
4
Single Leg Standing Leg Curl (Arsenal)
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
3 reps
4 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
3
Leg Extension
3
8-15 reps
RPE 8
4
Single Leg Standing Leg Curl (Arsenal)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
2 reps
3 reps
5 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Leg Extension
3
8-15 reps
RPE 9
4
Single Leg Standing Leg Curl (Arsenal)
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
2 reps
3 reps
5 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Leg Extension
3
8-15 reps
RPE 9
4
Single Leg Standing Leg Curl (Arsenal)
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
1
1 reps
3 reps
5 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Leg Extension
3
8-15 reps
RPE 9
4
Single Leg Standing Leg Curl (Arsenal)
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
1
1
1 reps
3 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 10
3
Leg Extension
3
8-15 reps
RPE 10
4
Single Leg Standing Leg Curl (Arsenal)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
RPE 7
2
Pull-Up (Band)
3
4-12 reps
RPE 7
3
Bench Press (Wide Grip)
3
6-12 reps
RPE 7
4
Seated Row (Cable)
3
8-15 reps
RPE 7
5
Incline Bench Press (Barbell)
3
6-12 reps
RPE 7
6
Lat Pulldown (Neutral Grip)
3
6-15 reps
RPE 7
7
Free Motion Pec Fly
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
RPE 8
2
Pull-Up (Band)
3
4-12 reps
RPE 8
3
Bench Press (Wide Grip)
3
6-12 reps
RPE 8
4
Seated Row (Cable)
3
8-15 reps
RPE 8
5
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8
6
Lat Pulldown (Neutral Grip)
3
6-15 reps
RPE 8
7
Free Motion Pec Fly
2
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3 reps
RPE 9
2
Pull-Up (Band)
3
4-12 reps
RPE 9
3
Bench Press (Wide Grip)
3
6-12 reps
RPE 9
4
Seated Row (Cable)
3
8-15 reps
RPE 9
5
Incline Bench Press (Barbell)
3
6-12 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
6-15 reps
RPE 9
7
Free Motion Pec Fly
2
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3 reps
RPE 9
2
Pull-Up (Band)
3
4-12 reps
RPE 9
3
Bench Press (Wide Grip)
3
6-12 reps
RPE 9
4
Seated Row (Cable)
3
8-15 reps
RPE 9
5
Incline Bench Press (Barbell)
3
6-12 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
6-15 reps
RPE 9
7
Free Motion Pec Fly
2
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2 reps
RPE 9
2
Pull-Up (Band)
3
4-12 reps
RPE 9
3
Bench Press (Wide Grip)
3
6-12 reps
RPE 9
4
Seated Row (Cable)
3
8-15 reps
RPE 9
5
Incline Bench Press (Barbell)
3
6-12 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
6-15 reps
RPE 9
7
Free Motion Pec Fly
2
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1 reps
RPE 10
2
Pull-Up (Band)
3
4-12 reps
RPE 10
3
Bench Press (Wide Grip)
3
6-12 reps
RPE 10
4
Seated Row (Cable)
3
8-15 reps
RPE 10
5
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
3
6-15 reps
RPE 10
7
Free Motion Pec Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
5-12 reps
RPE 7
3
Skull Crusher (Dumbbell)
3
5-12 reps
RPE 7
4
Hammer Curl
3
6-15 reps
RPE 7
5
Skull Crusher (Machine)
3
8-20 reps
RPE 7
6
Preacher Curl (Machine)
3
10-20 reps
RPE 7
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 7
8
Lateral Raise (Dumbbell)
4
8-20 reps
RPE 7
9
Lateral Raise (Machine)
4
8-20 reps
RPE 7
10
Rear Delt Fly (Dumbbell)
4
8-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
5-12 reps
RPE 8
3
Skull Crusher (Dumbbell)
3
5-12 reps
RPE 8
4
Hammer Curl
3
6-15 reps
RPE 8
5
Skull Crusher (Machine)
3
8-20 reps
RPE 8
6
Preacher Curl (Machine)
3
10-20 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
8-20 reps
RPE 8
9
Lateral Raise (Machine)
4
8-20 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
8-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
5-12 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
5-12 reps
RPE 9
4
Hammer Curl
3
6-15 reps
RPE 9
5
Skull Crusher (Machine)
3
8-20 reps
RPE 9
6
Preacher Curl (Machine)
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
8
Lateral Raise (Dumbbell)
4
8-20 reps
RPE 9
9
Lateral Raise (Machine)
4
8-20 reps
RPE 9
10
Rear Delt Fly (Dumbbell)
4
8-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
5-12 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
5-12 reps
RPE 9
4
Hammer Curl
3
6-15 reps
RPE 9
5
Skull Crusher (Machine)
3
8-20 reps
RPE 9
6
Preacher Curl (Machine)
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
8
Lateral Raise (Dumbbell)
4
8-20 reps
RPE 9
9
Lateral Raise (Machine)
4
8-20 reps
RPE 9
10
Rear Delt Fly (Dumbbell)
4
8-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
5-12 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
5-12 reps
RPE 9
4
Hammer Curl
3
6-15 reps
RPE 9
5
Skull Crusher (Machine)
3
8-20 reps
RPE 9
6
Preacher Curl (Machine)
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
8
Lateral Raise (Dumbbell)
4
8-20 reps
RPE 9
9
Lateral Raise (Machine)
4
8-20 reps
RPE 9
10
Rear Delt Fly (Dumbbell)
4
8-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 10
2
Bicep Curl (Dumbbell)
3
5-12 reps
RPE 10
3
Skull Crusher (Dumbbell)
3
5-12 reps
RPE 10
4
Hammer Curl
3
6-15 reps
RPE 10
5
Skull Crusher (Machine)
3
8-20 reps
RPE 10
6
Preacher Curl (Machine)
3
10-20 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
8-20 reps
RPE 10
9
Lateral Raise (Machine)
4
8-20 reps
RPE 10
10
Rear Delt Fly (Dumbbell)
4
8-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Belt Squat
3
1
5 reps
10 reps
RPE 7
RPE 7
3
SSB Good Morning
4
5-12 reps
RPE 7
4
Leg Extension
3
8-15 reps
RPE 7
5
Lying Leg Curl
3
8-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Belt Squat
3
1
5 reps
10 reps
RPE 8
RPE 8
3
SSB Good Morning
4
5-12 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Lying Leg Curl
3
8-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Belt Squat
3
1
5 reps
10 reps
RPE 9
RPE 9
3
SSB Good Morning
4
5-12 reps
RPE 9
4
Leg Extension
3
8-15 reps
RPE 9
5
Lying Leg Curl
3
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Belt Squat
3
1
5 reps
10 reps
RPE 9
RPE 9
3
SSB Good Morning
4
5-12 reps
RPE 9
4
Leg Extension
3
8-15 reps
RPE 9
5
Lying Leg Curl
3
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Paused)
1
3 reps
RPE 9
3
Belt Squat
3
1
5 reps
10 reps
RPE 9
RPE 9
4
SSB Good Morning
4
5-12 reps
RPE 9
5
Leg Extension
3
8-15 reps
RPE 9
6
Lying Leg Curl
3
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Deadlift (Paused)
1
3 reps
RPE 10
3
Belt Squat
3
1
5 reps
10 reps
RPE 10
RPE 10
4
SSB Good Morning
4
5-12 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
6
Lying Leg Curl
3
8-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
5 Reps
@7
2
Bent Over Row (Barbell)
3 Sets
6-12 Reps
@7
3
Larsen Press (Barbell)
3 Sets
5-10 Reps
@7
4
Lat Pulldown (Close Grip)
3 Sets
6-12 Reps
@7
5
Chest Press (Machine)
2 Sets
8-15 Reps
@7
6
Low Row - Plate Loaded (Arsenal)
3 Sets
8-15 Reps
@7
7
Free Motion Pec Fly
2 Sets
8-15 Reps
@7
Day 5
1
Seated Overhead Press (Dumbbell)
3 Sets
5-10 Reps
@7
2
Bicep Curl (Dumbbell)
3 Sets
5-12 Reps
@7
3
Skull Crusher (Dumbbell)
3 Sets
5-12 Reps
@7
4
Hammer Curl
3 Sets
6-15 Reps
@7
5
Skull Crusher (Machine)
3 Sets
8-20 Reps
@7
6
Preacher Curl (Machine)
3 Sets
10-20 Reps
@7
7
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@7
8
Lateral Raise (Dumbbell)
4 Sets
8-20 Reps
@7
9
Lateral Raise (Machine)
4 Sets
8-20 Reps
@7
10
Rear Delt Fly (Dumbbell)
4 Sets
8-20 Reps
@7
Day 6
1
Deadlift (Barbell)
1 Set
1 Reps
@7
2
Belt Squat
3 Sets
1 Set
5 Reps
10 Reps
@7
@7
3
SSB Good Morning
4 Sets
5-12 Reps
@7
4
Leg Extension
3 Sets
8-15 Reps
@7
5
Lying Leg Curl
3 Sets
8-15 Reps
@7
Day 3
1
Safety Bar Squat
3 Sets
1 Set
5 Reps
10 Reps
@7
@7
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@7
3
Leg Extension
3 Sets
8-15 Reps
@7
4
Single Leg Standing Leg Curl (Arsenal)
3 Sets
8-15 Reps
@7
Day 2
1
Overhead Press (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@7
@7
2
Lateral Raise (Dumbbell)
4 Sets
8-20 Reps
@7
3
Lateral Raise (Machine)
4 Sets
8-20 Reps
@7
4
Reverse Pec Deck
4 Sets
10-20 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
5-12 Reps
@7
6
Skull Crusher (Barbell)
3 Sets
5-12 Reps
@7
7
Hammer Curl
3 Sets
6-15 Reps
@7
8
Skull Crusher (Machine)
3 Sets
8-20 Reps
@7
9
Preacher Curl (Machine)
3 Sets
10-20 Reps
@7
10
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@7
Day 4
1
Bench Press (Close Grip)
3 Sets
5 Reps
@7
2
Pull-Up (Band)
3 Sets
4-12 Reps
@7
3
Bench Press (Wide Grip)
3 Sets
6-12 Reps
@7
4
Seated Row (Cable)
3 Sets
8-15 Reps
@7
5
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@7
6
Lat Pulldown (Neutral Grip)
3 Sets
6-15 Reps
@7
7
Free Motion Pec Fly
2 Sets
8-15 Reps
@7