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Strength Program

by Jay

Program Description

Be awesome and strong

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 02, 2024 01:12
  • Last Edited
    Jun 18, 2025 09:19

Summary

Unleash your strength with this comprehensive 10-week program designed to build muscle and enhance your lifting capabilities. Committing to five days a week, you'll tackle focused workouts targeting major muscle groups, including chest, legs, and arms, utilizing a mix of barbells, dumbbells, and machines. Each session is strategically crafted to push your limits, featuring exercises like the Bench Press and Deadlift, ensuring you gain both power and endurance. Elevate your training and achieve your strength goals with structured progression and expert guidance!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
70%
3
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Hammer Curl
3
9 reps
RPE 10
6
Bicep Curl (Machine)
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
7 reps
70%
3
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Hammer Curl
3
10 reps
RPE 10
6
Bicep Curl (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
70%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Hammer Curl
3
11 reps
RPE 10
6
Bicep Curl (Machine)
3
11 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
75%
3
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Hammer Curl
3
9 reps
RPE 10
6
Bicep Curl (Machine)
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
7 reps
75%
3
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Hammer Curl
3
10 reps
RPE 10
6
Bicep Curl (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
75%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Hammer Curl
3
11 reps
RPE 10
6
Bicep Curl (Machine)
3
11 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
80%
3
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Hammer Curl
3
9 reps
RPE 10
6
Bicep Curl (Machine)
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
7 reps
80%
3
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Hammer Curl
3
10 reps
RPE 10
6
Bicep Curl (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
80%
3
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Chest Fly (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Hammer Curl
3
11 reps
RPE 10
6
Bicep Curl (Machine)
3
11 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Tempo Squat (Barbell)
2
2 reps
60%
3
Leg Curl
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
70%
2
Tempo Squat (Barbell)
2
3 reps
60%
3
Leg Curl
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Leg Extension
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Tempo Squat (Barbell)
2
4 reps
60%
3
Leg Curl
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Tempo Squat (Barbell)
2
2 reps
65%
3
Leg Curl
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Tempo Squat (Barbell)
2
3 reps
65%
3
Leg Curl
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Leg Extension
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Tempo Squat (Barbell)
2
4 reps
65%
3
Leg Curl
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Tempo Squat (Barbell)
2
2 reps
70%
3
Leg Curl
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Tempo Squat (Barbell)
2
3 reps
70%
3
Leg Curl
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Leg Extension
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Tempo Squat (Barbell)
2
4 reps
70%
3
Leg Curl
1
2
10 reps
10 reps
RPE 10
RPE 8
4
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
80%
3
Deadlift (Paused)
2
2 reps
70%
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
High Row
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
80%
3
Deadlift (Paused)
2
3 reps
70%
4
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
5
High Row
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
80%
3
Deadlift (Paused)
2
4 reps
70%
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
5
High Row
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
85%
3
Deadlift (Paused)
2
2 reps
75%
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
High Row
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
85%
3
Deadlift (Paused)
2
3 reps
75%
4
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
5
High Row
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
85%
3
Deadlift (Paused)
2
4 reps
75%
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
5
High Row
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
90%
3
Deadlift (Paused)
2
2 reps
80%
4
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
5
High Row
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
90%
3
Deadlift (Paused)
2
3 reps
80%
4
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
5
High Row
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
90%
3
Deadlift (Paused)
2
4 reps
80%
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
5
High Row
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
80%
2
Bench Press (Close Grip)
3
4 reps
75%
3
Seated Shoulder Press (Dumbbell)
1
2
7 reps
7 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
9 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
80%
2
Bench Press (Close Grip)
3
5 reps
75%
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
10 reps
RPE 10
7
Hammer Curl
3
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
80%
2
Bench Press (Close Grip)
3
6 reps
75%
3
Seated Shoulder Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
11 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
85%
2
Bench Press (Close Grip)
3
4 reps
80%
3
Seated Shoulder Press (Dumbbell)
1
2
7 reps
7 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
9 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
85%
2
Bench Press (Close Grip)
3
5 reps
80%
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
10 reps
RPE 10
7
Hammer Curl
3
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
80%
3
Seated Shoulder Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
11 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
90%
2
Bench Press (Close Grip)
3
4 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
2
7 reps
7 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
9 reps
RPE 10
7
Hammer Curl
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
90%
2
Bench Press (Close Grip)
3
5 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
10 reps
RPE 10
7
Hammer Curl
3
9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
90%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
3
10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
6
Lateral Raise (Machine)
3
11 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
5 reps
65%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
6 reps
65%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
4
Leg Extension
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
7 reps
65%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
5 reps
70%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
6 reps
70%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
4
Leg Extension
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
7 reps
70%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Extension
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
6 reps
75%
3
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
4
Leg Extension
1
2
9 reps
9 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Barbell)
3
7 reps
75%
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Leg Extension
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Pullover (Machine)
1
2
10 reps
10 reps
RPE 10
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@7
2
Bench Press (Barbell)
3 Sets
6 Reps
70%
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
4
Chest Fly (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
5
Hammer Curl
3 Sets
9 Reps
@10
6
Bicep Curl (Machine)
3 Sets
9 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
70%
2
Tempo Squat (Barbell)
2 Sets
2 Reps
60%
3
Leg Curl
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
4
Leg Extension
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@8
2
Deadlift (Barbell)
3 Sets
3 Reps
80%
3
Deadlift (Paused)
2 Sets
2 Reps
70%
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
5
High Row
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
6
Tricep Pushdown (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
Day 4
1
Bench Press (Paused)
3 Sets
4 Reps
80%
2
Bench Press (Close Grip)
3 Sets
4 Reps
75%
3
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
7 Reps
7 Reps
@10
@8
4
Bicep Curl (Machine)
3 Sets
8 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
6
Lateral Raise (Machine)
3 Sets
9 Reps
@10
7
Hammer Curl
3 Sets
8 Reps
@10
Day 5
1
Squat (Low Bar)
1 Set
1 Reps
@8
2
Squat (Barbell)
3 Sets
5 Reps
65%
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@8
4
Leg Extension
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
5
Pullover (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8