Program Description
This program focuses on strength,speed and power focusing on the squat deadlift overhead press and bench press. The first 6 weeks are focused on power with the last 6 being focused on strength and speed. If you want your numbers to explode as well as feel athletic and strong still with crazy size give this a go.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 23, 2024 11:31
- Last EditedNov 04, 2024 08:16
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4.8 Stars with 10, 000+ Ratings
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
80%
2
Sumo Deadlift (Barbell)
4
6 reps
70%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
80%
2
Sumo Deadlift (Barbell)
4
6 reps
70%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
80%
2
Sumo Deadlift (Barbell)
4
6 reps
70%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
80%
2
Sumo Deadlift (Barbell)
4
6 reps
70%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3 reps
80%
2
Sumo Deadlift (Barbell)
4
6 reps
70%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
90%
75%
2
Sumo Deadlift (Barbell)
4
3 reps
85%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
90%
75%
2
Sumo Deadlift (Barbell)
4
3 reps
85%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
95%
75%
2
Sumo Deadlift (Barbell)
4
3 reps
85%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
95%
75%
2
Sumo Deadlift (Barbell)
4
3 reps
85%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
6 reps
100%
60%
2
Sumo Deadlift (Barbell)
4
3 reps
50%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
60%
2
Sumo Deadlift (Barbell)
4
3 reps
50%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Sumo Deadlift (Barbell)
4
3 reps
50%
3
Leg Press (45 Degrees)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Back Extension (Weighted)
3
15 reps
-
6
Box Jump
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3 reps
80%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
2 reps
90%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
2 reps
90%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
1 reps
95%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
1 reps
95%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2
1 reps
1 reps
1 reps
4 reps
90%
95%
100%
80%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
2 reps
60%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
100%
2
Bench Press (Close Grip)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
70%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
70%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
70%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
70%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
70%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
90%
75%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
90%
75%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
95%
75%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
95%
75%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
100%
60%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
60%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Lat Pulldown
3
12 reps
-
3
Seal Row
3
10 reps
-
4
Seated Row (Machine)
3
10 reps
-
5
Face Pull
3
12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
80%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
80%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
90%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
3
1 reps
3 reps
95%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
3
1 reps
3 reps
100%
60%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
3 reps
60%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1 reps
100%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
2
15 reps
-
5
Front Raise
2
15 reps
-
6
Rear Delt Fly (Machine)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
70%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
70%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
70%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
70%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
70%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
75%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
75%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
80%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
80%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
80%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
60%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
T-Bar Row
3
10 reps
-
5
Single Arm Row (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
T-Bar Row
3
10 reps
-
4
Single Arm Row (Dumbbell)
3
12 reps
-
5
Tricep Extension (Dumbbell)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Paused)5 Sets
3 Reps
80%
2
Bench Press (Close Grip)4 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
@8
4
Chest Fly (Cable)3 Sets
12 Reps
-
5
Skull Crusher (Barbell)3 Sets
10 Reps
-
6
Tricep Pushdown (Cable)3 Sets
12 Reps
-
Day 4
1
Seated Military Press (Barbell)4 Sets
8 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)3 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)2 Sets
15 Reps
-
5
Front Raise2 Sets
15 Reps
-
6
Rear Delt Fly (Machine)2 Sets
15 Reps
-
Day 5
1
Bench Press (Paused)3 Sets
8 Reps
70%
2
Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Lat Pulldown (Close Grip)3 Sets
12 Reps
-
4
T-Bar Row3 Sets
10 Reps
-
5
Single Arm Row (Dumbbell)3 Sets
12 Reps
-
6
Tricep Extension (Dumbbell)3 Sets
12 Reps
-
Day 1
1
Box Squat (Barbell)5 Sets
3 Reps
80%
2
Sumo Deadlift (Barbell)4 Sets
6 Reps
70%
3
Leg Press (45 Degrees)3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)3 Sets
8 Reps
@8
5
Back Extension (Weighted)3 Sets
15 Reps
-
6
Box Jump3 Sets
5 Reps
-
Day 3
1
Deadlift (Barbell)6 Sets
2 Reps
70%
2
Lat Pulldown3 Sets
12 Reps
-
3
Seal Row3 Sets
10 Reps
-
4
Seated Row (Machine)3 Sets
10 Reps
-
5
Face Pull3 Sets
12 Reps
-
6
Hammer Curl3 Sets
12-15 Reps
-
7
Reverse Bicep Curl (EZ Bar)3 Sets
12-15 Reps
-