Program Description
**Really Simple Powerbuilding** is a straightforward 16-week program designed for beginners and novices looking to build strength and muscle. With workouts scheduled for three days a week, each session lasts approximately 100 minutes and incorporates fundamental lifts such as the barbell back squat, bench press, and deadlift. This program emphasizes a blend of bodybuilding and powerlifting techniques, ensuring users develop a well-rounded physique while mastering essential movements. Get ready to elevate your training and achieve impressive results in muscle sculpting and strength gains!
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout100 minutes
- CreatedFeb 26, 2026 06:49
- Last EditedFeb 26, 2026 08:06
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Glutes
11.1%
Hamstrings
10.2%
Abs
9.4%
Upper Back
9.2%
Lats
8.7%
Chest
8.1%
Triceps
7.9%
Front Delts
7.4%
Biceps
6.4%
Lower Back
3.2%
Forearms
2.3%
Adductors
1%
Rear Delts
1%
Middle Delts
0.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Romanian Deadlift (Barbell)
3
5 reps
75%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Romanian Deadlift (Barbell)
3
5 reps
75%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Romanian Deadlift (Barbell)
3
5 reps
75%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
60%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Lying Leg Curl
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Romanian Deadlift (Barbell)
3
5 reps
75%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Romanian Deadlift (Barbell)
3
5 reps
75%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Romanian Deadlift (Barbell)
3
5 reps
75%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
60%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Lying Leg Curl
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Romanian Deadlift (Barbell)
3
5 reps
75%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Romanian Deadlift (Barbell)
3
5 reps
75%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Romanian Deadlift (Barbell)
3
5 reps
75%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
60%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Seated Wide-Grip Row (Cable)
2
5 reps
RPE 9
5
Lying Leg Curl
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Romanian Deadlift (Barbell)
3
5 reps
75%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Bench Press (Paused)
3
3 reps
60%
3
Romanian Deadlift (Barbell)
3
5 reps
75%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
60%
2
Pin Press Bench (Barbell)
3
5 reps
80%
3
Suitcase Carry
3
0.2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Back Squat
3
5 reps
75%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Back Squat
3
5 reps
75%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Back Squat
3
5 reps
75%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
60%
2
Below-The-Knee Rack Pull
3
5 reps
80%
3
Plank
3
0.2 mins
RPE 9
4
Chest Fly (Cable)
2
12 reps
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Back Squat
3
5 reps
75%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Back Squat
3
5 reps
75%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Back Squat
3
5 reps
75%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
60%
2
Below-The-Knee Rack Pull
3
5 reps
80%
3
Plank
3
0.2 mins
RPE 9
4
Chest Fly (Cable)
2
12 reps
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Back Squat
3
5 reps
75%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Back Squat
3
5 reps
75%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Back Squat
3
5 reps
75%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
60%
2
Below-The-Knee Rack Pull
3
5 reps
80%
3
Plank
3
0.2 mins
RPE 9
4
Chest Fly (Cable)
2
12 reps
RPE 9
5
Lateral Raise (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Back Squat
3
5 reps
75%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Paused)
3
3 reps
60%
3
Barbell Back Squat
3
5 reps
75%
4
Wide Grip Lat Pulldown
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
60%
2
Below-The-Knee Rack Pull
3
5 reps
80%
3
Plank
3
0.2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
60%
2
Barbell Squat (Pin)
3
5 reps
80%
3
Pallof Press
3
8 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Leg Extension
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
60%
2
Barbell Squat (Pin)
3
5 reps
80%
3
Pallof Press
3
8 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Leg Extension
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
60%
2
Barbell Squat (Pin)
3
5 reps
80%
3
Pallof Press
3
8 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
5 reps
RPE 9
5
Leg Extension
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Squat (Paused)
3
3 reps
60%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
60%
2
Barbell Squat (Pin)
3
5 reps
80%
3
Pallof Press
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Barbell Back Squat3 Sets
3 Reps
85%
2
Bench Press (Paused)3 Sets
3 Reps
60%
3
Romanian Deadlift (Barbell)3 Sets
5 Reps
75%
4
Seated Wide-Grip Row (Cable)4 Sets
5 Reps
@9
5
Leg Extension4 Sets
12 Reps
@9
Day 2
1
Incline Bench Press (Barbell)3 Sets
3 Reps
85%
2
Deadlift (Paused)3 Sets
3 Reps
60%
3
Barbell Back Squat3 Sets
5 Reps
75%
4
Wide Grip Lat Pulldown4 Sets
5 Reps
@9
5
Chest Fly (Cable)4 Sets
12 Reps
@9
Day 3
1
Deadlift (Barbell)3 Sets
3 Reps
85%
2
Squat (Paused)3 Sets
3 Reps
60%
3
Incline Bench Press (Barbell)3 Sets
5 Reps
80%
4
Seated Wide-Grip Row (Cable)4 Sets
5 Reps
@9
5
Lying Leg Curl4 Sets
12 Reps
@9
Day 4
1
Suitcase Carry4 Sets
0.2 mins
@9
2
Lat Pulldown (Neutral Grip)4 Sets
5 Reps
@9
3
Cable Crunch3 Sets
12 Reps
@9
4
Incline Curl (Dumbbell)3 Sets
12 Reps
@9
5
Tricep Pushdown (Cable)3 Sets
12 Reps
@9