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Chest leaning Body Building w/ SBD

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Program Description

To finish off my -300 deficit 6-week cut. Hoping to see some significant back refinement and triceps development especially on left side. Abs showing, chest wall defined. Will begin 16–20-week bulk after at +300 surplus. This is a body building program with a slight chest focus, will maintaining a day each week for SBD power.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 03, 2025 05:38
  • Last Edited
    Nov 03, 2025 06:08
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11%
Glutes
9%
Chest
9%
Hamstrings
8.6%
Front Delts
7.9%
Triceps
7.7%
Upper Back
7.4%
Abs
6.4%
Middle Delts
6.2%
Lats
6%
Biceps
5.7%
Rear Delts
4%
Lower Back
3.4%
Calves
3.3%
Forearms
1.1%
Adductors
1.1%
Cardio
0.8%
Neck
0.8%
Other
0.4%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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 (Barbell)
2
3
5 reps
5 reps
70%
80%
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Overhead Press (Barbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Pendlay Row
4
8 reps
RPE 8
7A
Face Pull
3
15 reps
RPE 7
7B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
70%
80%
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Overhead Press (Barbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Pendlay Row
4
8 reps
RPE 8
7A
Face Pull
3
15 reps
RPE 7
7B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
70%
80%
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Overhead Press (Barbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Pendlay Row
4
8 reps
RPE 8
7A
Face Pull
3
15 reps
RPE 7
7B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
70%
80%
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Overhead Press (Barbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Pendlay Row
4
8 reps
RPE 8
7A
Face Pull
3
15 reps
RPE 7
7B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
70%
80%
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Overhead Press (Barbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Pendlay Row
4
8 reps
RPE 8
7A
Face Pull
3
15 reps
RPE 7
7B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
5 reps
5 reps
70%
80%
2
Pull-Up (Weighted)
4
6 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Overhead Press (Barbell)
4
6 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Pendlay Row
4
8 reps
RPE 8
7A
Face Pull
3
15 reps
RPE 7
7B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
70%
80%
2
Romanian Deadlift (Barbell)
4
6 reps
80%
3
Leg Press
4
10 reps
RPE 8
4
Lunge (Barbell)
3
10 reps
RPE 7
5
Seated Calf Raise
4
15 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
70%
80%
2
Romanian Deadlift (Barbell)
4
6 reps
80%
3
Leg Press
4
10 reps
RPE 8
4
Lunge (Barbell)
3
10 reps
RPE 7
5
Seated Calf Raise
4
15 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
70%
80%
2
Romanian Deadlift (Barbell)
4
6 reps
80%
3
Leg Press
4
10 reps
RPE 8
4
Lunge (Barbell)
3
10 reps
RPE 7
5
Seated Calf Raise
4
15 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
70%
80%
2
Romanian Deadlift (Barbell)
4
6 reps
80%
3
Leg Press
4
10 reps
RPE 8
4
Lunge (Barbell)
3
10 reps
RPE 7
5
Seated Calf Raise
4
15 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
70%
80%
2
Romanian Deadlift (Barbell)
4
6 reps
80%
3
Leg Press
4
10 reps
RPE 8
4
Lunge (Barbell)
3
10 reps
RPE 7
5
Seated Calf Raise
4
15 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
5 reps
70%
80%
2
Romanian Deadlift (Barbell)
4
6 reps
80%
3
Leg Press
4
10 reps
RPE 8
4
Lunge (Barbell)
3
10 reps
RPE 7
5
Seated Calf Raise
4
15 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20-30 mins
-
2
Band Pull Apart
3
20 reps
-
3
Foam Roll
1
AMRAP
-
4
Stretching
1
AMRAP
-
5
Cardio (Zone 2)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20-30 mins
-
2
Band Pull Apart
3
20 reps
-
3
Foam Roll
1
AMRAP
-
4
Stretching
1
AMRAP
-
5
Cardio (Zone 2)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20-30 mins
-
2
Band Pull Apart
3
20 reps
-
3
Foam Roll
1
AMRAP
-
4
Stretching
1
AMRAP
-
5
Cardio (Zone 2)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20-30 mins
-
2
Band Pull Apart
3
20 reps
-
3
Foam Roll
1
AMRAP
-
4
Stretching
1
AMRAP
-
5
Cardio (Zone 2)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20-30 mins
-
2
Band Pull Apart
3
20 reps
-
3
Foam Roll
1
AMRAP
-
4
Stretching
1
AMRAP
-
5
Cardio (Zone 2)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
20-30 mins
-
2
Band Pull Apart
3
20 reps
-
3
Foam Roll
1
AMRAP
-
4
Stretching
1
AMRAP
-
5
Cardio (Zone 2)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Pec Deck (Machine)
3
15 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
100%
80%
70%
60%
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Dip (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Pec Deck (Machine)
3
15 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
100%
80%
70%
60%
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Dip (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Pec Deck (Machine)
3
15 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
100%
80%
70%
60%
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Dip (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Pec Deck (Machine)
3
15 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
100%
80%
70%
60%
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Dip (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Pec Deck (Machine)
3
15 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
100%
80%
70%
60%
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Dip (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
3
Pec Deck (Machine)
3
15 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
100%
80%
70%
60%
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Dip (Weighted)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
90%
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
3A
Lat Pulldown
2
10 reps
RPE 8
3B
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 9
7A
Incline Curl (Dumbbell)
2
12 reps
RPE 8
7B
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
90%
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
3A
Lat Pulldown
2
10 reps
RPE 8
3B
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 9
7A
Incline Curl (Dumbbell)
2
12 reps
RPE 8
7B
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
90%
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
3A
Lat Pulldown
2
10 reps
RPE 8
3B
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 9
7A
Incline Curl (Dumbbell)
2
12 reps
RPE 8
7B
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
90%
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
3A
Lat Pulldown
2
10 reps
RPE 8
3B
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 9
7A
Incline Curl (Dumbbell)
2
12 reps
RPE 8
7B
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
90%
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
3A
Lat Pulldown
2
10 reps
RPE 8
3B
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 9
7A
Incline Curl (Dumbbell)
2
12 reps
RPE 8
7B
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
90%
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
3A
Lat Pulldown
2
10 reps
RPE 8
3B
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 8
4
Standing Pullover (Cable)
3
12 reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 9
7A
Incline Curl (Dumbbell)
2
12 reps
RPE 8
7B
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 7-8
2
Leg Extension
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Standing Calf Raise
4
12 reps
RPE 10
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
7A
Abs Crunch (Machine)
3
15 reps
RPE 8
7B
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Neck Extension
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 7-8
2
Leg Extension
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Standing Calf Raise
4
12 reps
RPE 10
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
7A
Abs Crunch (Machine)
3
15 reps
RPE 8
7B
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Neck Extension
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 7-8
2
Leg Extension
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Standing Calf Raise
4
12 reps
RPE 10
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
7A
Abs Crunch (Machine)
3
15 reps
RPE 8
7B
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Neck Extension
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 7-8
2
Leg Extension
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Standing Calf Raise
4
12 reps
RPE 10
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
7A
Abs Crunch (Machine)
3
15 reps
RPE 8
7B
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Neck Extension
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 7-8
2
Leg Extension
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Standing Calf Raise
4
12 reps
RPE 10
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
7A
Abs Crunch (Machine)
3
15 reps
RPE 8
7B
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Neck Extension
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 7-8
2
Leg Extension
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Standing Calf Raise
4
12 reps
RPE 10
6
Hip Thrust (Barbell)
3
12 reps
RPE 7
7A
Abs Crunch (Machine)
3
15 reps
RPE 8
7B
Side Bend (Dumbbell)
3
15 reps
RPE 8
8
Neck Extension
2
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
80%
80%
80%
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8
@8
@8
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
6
Pendlay Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
7A
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
7B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
80%
80%
80%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
80%
80%
80%
80%
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
4
Lunge (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
6
Hanging Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
Day 3
1
Stair Climber
1 Set
20-30 mins
-
2
Band Pull Apart
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
3
Foam Roll
1 Set
AMRAP
-
4
Stretching
1 Set
AMRAP
-
5
Cardio (Zone 2)
1 Set
AMRAP
-
Day 4
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
70%
70%
70%
70%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@6
@6
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
100%
80%
70%
60%
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
7
Dip (Weighted)
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
90%
90%
90%
90%
90%
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
3A
Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
@8
@8
3B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
5
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
7A
Incline Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@8
7B
Hammer Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@8
Day 6
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7-8
@7-8
@7-8
@7-8
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
3
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@10
@10
@10
@10
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
7A
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
7B
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
8
Neck Extension
1 Set
1 Set
AMRAP
AMRAP
-
-