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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
    May 21, 2025 05:13
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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