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Full body Powerbuilding- 5 days/week

by Aswin Pradeep
23 athletes joined

Program Description

A full body power building program for Novice and Intermediate lifters with 80% for volume coming from hypertrophy driven exercises and rest 20% coming from singles, doubles and triples. 6 Week multi linear periodization block with 3 week microcycles is designed to carry forward till late intermediate level strength with minimal changes.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 23, 2024 05:06
  • Last Edited
    Jun 18, 2025 08:25

Summary

Unleash your strength with this comprehensive 6-week Full Body Powerbuilding program, designed for five days of intense training each week. This program combines heavy compound lifts with targeted accessory work to build muscle and enhance overall power. Each session includes supersets and varied rep ranges, ensuring you push your limits while focusing on form and recovery. Equip yourself with a full gym to maximize your gains and transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3+ reps
90%
1B
Squat (Barbell)
4
3 reps
80%
2
Upright Row (Barbell)
6
6 reps
75%
3
Good Morning
2
12+ reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
12+ reps
RPE 10
5
Leg Extension
2
20+ reps
RPE 10
6
Standing Calf Raise
2
20+ reps
RPE 10
7
Hip Abductor (Machine)
2
20+ reps
RPE 10
8
Abs Crunch (Machine)
2
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2+ reps
92.5%
1B
Squat (Barbell)
5
2 reps
82.5%
2
Upright Row (Barbell)
6
5 reps
80%
3
Good Morning
2
10+ reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
10+ reps
RPE 10
5
Leg Extension
3
15 reps
RPE 8
6
Standing Calf Raise
3
15 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 8
8
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1+ reps
95%
1B
Squat (Barbell)
9
1 reps
85%
2
Upright Row (Barbell)
6
4 reps
85%
3
Good Morning
3
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 8
5
Leg Extension
3
16 reps
RPE 8
6
Standing Calf Raise
3
16 reps
RPE 8
7
Hip Abductor (Machine)
3
16 reps
RPE 8
8
Abs Crunch (Machine)
3
16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
1
3+ reps
90%
1B
Upright Row (Barbell)
4
3 reps
80%
2
Squat (Barbell)
6
6 reps
75%
3
Good Morning
4
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
5
Wrist Curls
3
17 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
3
17 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
17 reps
RPE 8
8
Face Pull
3
17 reps
RPE 8
9
Wood Chop
3
17 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
1
2+ reps
92.5%
1B
Upright Row (Barbell)
5
2 reps
82.5%
2
Squat (Barbell)
6
5 reps
80%
3
Good Morning
5
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
5
8 reps
RPE 8
5
Wrist Curls
3
18 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
3
18 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
18 reps
RPE 8
8
Face Pull
3
18 reps
RPE 8
9
Wood Chop
3
18 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Upright Row (Barbell)
1
1+ reps
95%
1B
Upright Row (Barbell)
9
1 reps
85%
2
Squat (Barbell)
6
4 reps
85%
3
Good Morning
5
10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
5
10 reps
RPE 8
5
Wrist Curls
3
19 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
3
19 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
19 reps
RPE 8
8
Face Pull
3
19 reps
RPE 8
9
Wood Chop
3
19 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
3+ reps
90%
1B
Overhead Press (Barbell)
4
3 reps
80%
2
Sumo Deadlift (Barbell)
6
6 reps
75%
3
Chest Fly (Machine)
2
12+ reps
RPE 10
4
Wide Grip Lat Pulldown
2
12+ reps
RPE 10
5
Wrist Curls
2
20+ reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
2
20+ reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
20+ reps
RPE 10
8
Face Pull
2
20+ reps
RPE 10
9
Wood Chop
2
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
2+ reps
92.5%
1B
Overhead Press (Barbell)
5
2 reps
82.5%
2
Sumo Deadlift (Barbell)
6
5 reps
80%
3
Chest Fly (Machine)
2
10+ reps
RPE 10
4
Wide Grip Lat Pulldown
2
10+ reps
RPE 10
5
Wrist Curls
3
15 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
8
Face Pull
3
15 reps
RPE 8
9
Wood Chop
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1+ reps
95%
1B
Overhead Press (Barbell)
9
1 reps
85%
2
Sumo Deadlift (Barbell)
6
4 reps
85%
3
Chest Fly (Machine)
3
8 reps
RPE 8
4
Wide Grip Lat Pulldown
3
8 reps
RPE 8
5
Wrist Curls
3
16 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
3
16 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
16 reps
RPE 8
8
Face Pull
3
16 reps
RPE 8
9
Wood Chop
3
16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
1
3+ reps
90%
1B
Sumo Deadlift (Barbell)
4
3 reps
80%
2
Overhead Press (Barbell)
6
6 reps
75%
3
Chest Fly (Machine)
4
8 reps
RPE 8
4
Wide Grip Lat Pulldown
4
8 reps
RPE 8
5
Leg Curl
3
17 reps
RPE 8
6
Standing Calf Raise
3
17 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
17 reps
RPE 8
8
Abs Crunch (Machine)
3
17 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
1
2+ reps
92.5%
1B
Sumo Deadlift (Barbell)
5
2 reps
82.5%
2
Overhead Press (Barbell)
6
5 reps
80%
3
Chest Fly (Machine)
5
8 reps
RPE 8
4
Wide Grip Lat Pulldown
5
8 reps
RPE 8
5
Leg Curl
3
18 reps
RPE 8
6
Standing Calf Raise
3
18 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
18 reps
RPE 8
8
Abs Crunch (Machine)
3
18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sumo Deadlift (Barbell)
1
1+ reps
95%
1B
Sumo Deadlift (Barbell)
9
1 reps
85%
2
Overhead Press (Barbell)
6
4 reps
85%
3
Chest Fly (Machine)
5
10 reps
RPE 8
4
Wide Grip Lat Pulldown
5
10 reps
RPE 8
5
Leg Curl
3
19 reps
RPE 8
6
Standing Calf Raise
3
19 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
19 reps
RPE 8
8
Abs Crunch (Machine)
3
19 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
3+ reps
90%
1B
Deadlift (Barbell)
2
3 reps
80%
2
Incline Bench Press (Dumbbell)
6
6 reps
75%
3
Pull-Up (Assisted)
6
6 reps
85%
4
Lat Pulldown (Close Grip)
2
12+ reps
RPE 10
5
Reverse Lunge (Dumbbell)
2
12+ reps
RPE 10
6
Leg Curl
2
20+ reps
RPE 10
7
Standing Calf Raise
2
20+ reps
RPE 10
8
Bicep Curl (Dumbbell)
2
20+ reps
RPE 10
9
Abs Crunch (Machine)
2
20+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2+ reps
92.5%
1B
Deadlift (Barbell)
2
2 reps
82.5%
2
Incline Bench Press (Dumbbell)
6
5 reps
80%
3
Pull-Up (Assisted)
6
5 reps
80%
4
Lat Pulldown (Close Grip)
2
10+ reps
RPE 10
5
Reverse Lunge (Dumbbell)
2
10+ reps
RPE 10
6
Leg Curl
3
15 reps
RPE 8
7
Standing Calf Raise
3
15 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
9
Abs Crunch (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1+ reps
95%
1B
Deadlift (Barbell)
9
1 reps
85%
2
Incline Bench Press (Dumbbell)
6
4 reps
85%
3
Pull-Up (Assisted)
6
4 reps
75%
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
6
Leg Curl
3
16 reps
RPE 8
7
Standing Calf Raise
3
16 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
16 reps
RPE 8
9
Abs Crunch (Machine)
3
16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
3+ reps
90%
1B
Incline Bench Press (Dumbbell)
4
3 reps
80%
2A
Pull-Up (Assisted)
1
3+ reps
95%
2B
Pull-Up (Assisted)
4
3 reps
85%
3
Deadlift (Barbell)
3
6 reps
75%
4
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
5
Reverse Lunge (Dumbbell)
4
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
17 reps
RPE 8
7
Wrist Curls
3
17 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
17 reps
RPE 8
9
Tricep Pushdown (Cable)
3
17 reps
RPE 8
10
Wood Chop
3
17 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
2+ reps
92.5%
1B
Incline Bench Press (Dumbbell)
5
2 reps
82.5%
2A
Pull-Up (Assisted)
1
2+ reps
82.5%
2B
Pull-Up (Assisted)
5
2 reps
92.5%
3
Deadlift (Barbell)
3
5 reps
80%
4
Lat Pulldown (Close Grip)
5
8 reps
RPE 8
5
Reverse Lunge (Dumbbell)
5
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
18 reps
RPE 8
7
Wrist Curls
3
18 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
18 reps
RPE 8
9
Tricep Pushdown (Cable)
3
18 reps
RPE 8
10
Wood Chop
3
18 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1+ reps
95%
1B
Incline Bench Press (Dumbbell)
9
1 reps
85%
2A
Pull-Up (Assisted)
1
1+ reps
80%
2B
Pull-Up (Assisted)
9
1 reps
90%
3
Deadlift (Barbell)
3
4 reps
85%
4
Lat Pulldown (Close Grip)
5
10 reps
RPE 8
5
Reverse Lunge (Dumbbell)
5
10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
19 reps
RPE 8
7
Wrist Curls
3
19 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
3
19 reps
RPE 8
9
Tricep Pushdown (Cable)
3
19 reps
RPE 8
10
Wood Chop
3
19 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
3+ reps
90%
1B
Bench Press (Barbell)
4
3 reps
80%
2
Bent Over Row (Barbell)
6
6 reps
75%
3
Cossack Squat
2
12+ reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
12+ reps
RPE 10
5
Rear Delt Fly (Machine)
2
20+ reps
RPE 10
6
Wrist Curls
2
20+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
20+ reps
RPE 10
8
Tricep Pushdown (Cable)
2
20+ reps
RPE 10
9
Wood Chop
2
20+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2+ reps
92.5%
1B
Bench Press (Barbell)
5
2 reps
82.5%
2
Bent Over Row (Barbell)
6
5 reps
80%
3
Cossack Squat
2
10+ reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
10+ reps
RPE 10
5
Rear Delt Fly (Machine)
3
15 reps
RPE 8
6
Wrist Curls
3
15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 8
9
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1+ reps
95%
1B
Bench Press (Barbell)
9
1 reps
85%
2
Bent Over Row (Barbell)
6
4 reps
85%
3
Cossack Squat
3
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
5
Rear Delt Fly (Machine)
3
16 reps
RPE 8
6
Wrist Curls
3
16 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
3
16 reps
RPE 8
8
Tricep Pushdown (Cable)
3
16 reps
RPE 8
9
Wood Chop
3
16 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
1
3+ reps
90%
1B
Bent Over Row (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
6
6 reps
75%
3
Cossack Squat
4
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
8 reps
RPE 8
5
Hammer Curl
3
17 reps
RPE 8
6
Chin-Up (Assisted)
3
17 reps
RPE 8
7
Hip Abductor (Machine)
3
17 reps
RPE 8
8
Hip Adductor (Machine)
3
17 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
1
2+ reps
92.5%
1B
Bent Over Row (Barbell)
5
2 reps
82.5%
2
Bench Press (Barbell)
6
5 reps
80%
3
Cossack Squat
5
8 reps
RPE 8
4
One Arm Lateral Raise (Cable)
5
8 reps
RPE 8
5
Hammer Curl
3
18 reps
RPE 8
6
Chin-Up (Assisted)
3
18 reps
RPE 8
7
Hip Abductor (Machine)
3
18 reps
RPE 8
8
Hip Adductor (Machine)
3
18 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
1
1+ reps
95%
1B
Bent Over Row (Barbell)
9
1 reps
85%
2
Bench Press (Barbell)
6
4 reps
85%
3
Cossack Squat
5
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
5
10 reps
RPE 8
5
Hammer Curl
3
19 reps
RPE 8
6
Chin-Up (Assisted)
3
19 reps
RPE 8
7
Hip Abductor (Machine)
3
19 reps
RPE 8
8
Hip Adductor (Machine)
3
19 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
1
3+ reps
90%
1B
Pendlay Row
4
3 reps
80%
2
Front Squat (Barbell)
6
6 reps
75%
3
One Arm Lateral Raise (Cable)
2
12+ reps
RPE 10
4
Romanian Deadlift (Barbell)
2
12+ reps
RPE 10
5
Hammer Curl
2
20+ reps
RPE 10
6
Chin-Up (Assisted)
2
20+ reps
RPE 10
7
Hip Adductor (Machine)
2
20+ reps
RPE 10
8
Hip Abductor (Machine)
2
20+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
1
2+ reps
92.5%
1B
Pendlay Row
5
2 reps
82.5%
2
Front Squat (Barbell)
6
5 reps
80%
3
One Arm Lateral Raise (Cable)
2
10+ reps
RPE 10
4
Romanian Deadlift (Barbell)
2
10+ reps
RPE 10
5
Hammer Curl
3
15 reps
RPE 8
6
Chin-Up (Assisted)
3
15 reps
RPE 8
7
Hip Adductor (Machine)
3
15 reps
RPE 8
8
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pendlay Row
1
1+ reps
95%
1B
Pendlay Row
9
1 reps
85%
2
Front Squat (Barbell)
6
4 reps
85%
3
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hammer Curl
3
16 reps
RPE 8
6
Chin-Up (Assisted)
3
16 reps
RPE 8
7
Hip Abductor (Machine)
3
16 reps
RPE 8
8
Hip Adductor (Machine)
3
16 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
3+ reps
90%
1B
Front Squat (Barbell)
4
3 reps
80%
2
Pendlay Row
6
6 reps
75%
3
One Arm Lateral Raise (Cable)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Extension
3
17 reps
RPE 8
6
Standing Calf Raise
3
17 reps
RPE 8
7
Hip Abductor (Machine)
3
17 reps
RPE 8
8
Abs Crunch (Machine)
3
17 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
2+ reps
92.5%
1B
Front Squat (Barbell)
5
2 reps
82.5%
2
Pendlay Row
6
5 reps
80%
3
One Arm Lateral Raise (Cable)
5
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
5
Leg Extension
3
18 reps
RPE 8
6
Standing Calf Raise
3
18 reps
RPE 8
7
Hip Abductor (Machine)
3
18 reps
RPE 8
8
Abs Crunch (Machine)
3
18 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1+ reps
95%
1B
Front Squat (Barbell)
9
1 reps
85%
2
Pendlay Row
6
4 reps
85%
3
One Arm Lateral Raise (Cable)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
5
10 reps
RPE 8
5
Leg Extension
3
19 reps
RPE 8
6
Standing Calf Raise
3
19 reps
RPE 8
7
Hip Abductor (Machine)
3
19 reps
RPE 8
8
Abs Crunch (Machine)
3
19 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1A
Squat (Barbell)
1 Set
3+ Reps
90%
1B
Squat (Barbell)
4 Sets
3 Reps
80%
2
Upright Row (Barbell)
6 Sets
6 Reps
75%
3
Good Morning
2 Sets
12+ Reps
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
12+ Reps
@10
5
Leg Extension
2 Sets
20+ Reps
@10
6
Standing Calf Raise
2 Sets
20+ Reps
@10
7
Hip Abductor (Machine)
2 Sets
20+ Reps
@10
8
Abs Crunch (Machine)
2 Sets
20+ Reps
@10
Day 2
1A
Overhead Press (Barbell)
1 Set
3+ Reps
90%
1B
Overhead Press (Barbell)
4 Sets
3 Reps
80%
2
Sumo Deadlift (Barbell)
6 Sets
6 Reps
75%
3
Chest Fly (Machine)
2 Sets
12+ Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
12+ Reps
@10
5
Wrist Curls
2 Sets
20+ Reps
@10
6
Reverse Wrist Curl (Dumbbell)
2 Sets
20+ Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
20+ Reps
@10
8
Face Pull
2 Sets
20+ Reps
@10
9
Wood Chop
2 Sets
20+ Reps
@10
Day 3
1A
Deadlift (Barbell)
1 Set
3+ Reps
90%
1B
Deadlift (Barbell)
2 Sets
3 Reps
80%
2
Incline Bench Press (Dumbbell)
6 Sets
6 Reps
75%
3
Pull-Up (Assisted)
6 Sets
6 Reps
85%
4
Lat Pulldown (Close Grip)
2 Sets
12+ Reps
@10
5
Reverse Lunge (Dumbbell)
2 Sets
12+ Reps
@10
6
Leg Curl
2 Sets
20+ Reps
@10
7
Standing Calf Raise
2 Sets
20+ Reps
@10
8
Bicep Curl (Dumbbell)
2 Sets
20+ Reps
@10
9
Abs Crunch (Machine)
2 Sets
20+ Reps
@10
Day 4
1A
Bench Press (Barbell)
1 Set
3+ Reps
90%
1B
Bench Press (Barbell)
4 Sets
3 Reps
80%
2
Bent Over Row (Barbell)
6 Sets
6 Reps
75%
3
Cossack Squat
2 Sets
12+ Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
12+ Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
20+ Reps
@10
6
Wrist Curls
2 Sets
20+ Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
20+ Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
20+ Reps
@10
9
Wood Chop
2 Sets
20+ Reps
@10
Day 5
1A
Pendlay Row
1 Set
3+ Reps
90%
1B
Pendlay Row
4 Sets
3 Reps
80%
2
Front Squat (Barbell)
6 Sets
6 Reps
75%
3
One Arm Lateral Raise (Cable)
2 Sets
12+ Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
12+ Reps
@10
5
Hammer Curl
2 Sets
20+ Reps
@10
6
Chin-Up (Assisted)
2 Sets
20+ Reps
@10
7
Hip Adductor (Machine)
2 Sets
20+ Reps
@10
8
Hip Abductor (Machine)
2 Sets
20+ Reps
@10