Program Description
Build strength general strength in the gym while getting better run times. Do all runs at a separate time of day than your weight lifting or immediately before the workout. If you are feeling good you can move the runs to the day after the workout. Add 5lbs onto max every 3 weeks for upper body Add 10 pounds to 1rm every 3 week for lower body You can try a max set on the last set of your main lifts (squat, deadlift, bench press, and overhead press) only got to rpe 8and make sure to limit the amount of times you do this Add in a reload as necessary every 3-6 weeks
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics, Powerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 09, 2025 08:12
- Last EditedJan 09, 2025 09:36
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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
Bench Press (Barbell)
2
1
10 reps
15 reps
65%
65%
2
Pull-Up (Weighted)
2
1
8 reps
10 reps
RPE 7.5
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 7.5
RPE 7.5
4A
Tricep Extension (Cable)
3
15 reps
RPE 8
4B
Bicep Curl (Cable)
3
15 reps
RPE 8
5
Squat (Barbell)
2
1
8 reps
12 reps
70%
70%
6
Run
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
70%
70%
2
Pull-Up (Weighted)
2
1
8 reps
10 reps
RPE 7.5
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 7.5
RPE 7.5
4A
Tricep Extension (Cable)
3
15 reps
RPE 8
4B
Bicep Curl (Cable)
3
15 reps
RPE 8
5
Squat (Barbell)
2
1
6 reps
10 reps
75%
75%
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
10 reps
75%
75%
2
Pull-Up (Weighted)
2
1
8 reps
10 reps
RPE 7.5
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
12 reps
15 reps
RPE 7.5
RPE 7.5
4A
Tricep Extension (Cable)
3
15 reps
RPE 8
4B
Bicep Curl (Cable)
3
15 reps
RPE 8
5
Squat (Barbell)
2
1
4 reps
8 reps
80%
75%
6
Run
1
25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
70%
70%
2
Pull-Up (Weighted)
2
1
8 reps
10 reps
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
1
10 reps
13 reps
RPE 8
RPE 8
4A
Tricep Extension (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
2
1
6 reps
10 reps
75%
75%
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
10 reps
75%
75%
2
Pull-Up (Weighted)
2
1
8 reps
10 reps
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
1
10 reps
13 reps
RPE 8
RPE 8
4A
Tricep Extension (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
2
1
4 reps
8 reps
80%
80%
6
Run
1
25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4 reps
8 reps
80%
80%
2
Pull-Up (Weighted)
2
1
8 reps
10 reps
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
1
10 reps
13 reps
RPE 8
RPE 8
4A
Tricep Extension (Cable)
3
12 reps
RPE 8
4B
Bicep Curl (Cable)
3
12 reps
RPE 8
5
Squat (Barbell)
2
1
3 reps
6 reps
85%
85%
6
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
10 reps
75%
75%
2
Pull-Up (Weighted)
2
1
6 reps
8 reps
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
1
8 reps
12 reps
RPE 8
RPE 8
4A
Tricep Extension (Cable)
3
10 reps
RPE 8
4B
Bicep Curl (Cable)
3
10 reps
RPE 8
5
Squat (Barbell)
2
1
4 reps
8 reps
80%
80%
6
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4 reps
8 reps
80%
80%
2
Pull-Up (Weighted)
2
1
6 reps
8 reps
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
1
8 reps
12 reps
RPE 8
RPE 8
4A
Tricep Extension (Cable)
3
10 reps
RPE 8
4B
Bicep Curl (Cable)
3
10 reps
RPE 8
5
Squat (Barbell)
2
1
3 reps
6 reps
85%
85%
6
Run
1
35 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
6 reps
87%
87%
2
Pull-Up (Weighted)
2
1
6 reps
8 reps
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
1
8 reps
12 reps
RPE 8
RPE 8
4A
Tricep Extension (Cable)
3
10 reps
RPE 8
4B
Bicep Curl (Cable)
3
10 reps
RPE 8
5
Squat (Barbell)
2
1
2 reps
4 reps
90%
90%
6
Run
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4 reps
8 reps
80%
80%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
8 reps
12 reps
RPE 8
RPE 8
4A
Tricep Extension (Cable)
3
8 reps
RPE 8
4B
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Squat (Barbell)
2
1
3 reps
6 reps
85%
85%
6
Run
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
5 reps
87%
87%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
8 reps
12 reps
RPE 8
RPE 8
4A
Tricep Extension (Cable)
3
8 reps
RPE 8
4B
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Squat (Barbell)
2
1
2 reps
4 reps
90%
90%
6
Run
1
45 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1 reps
3 reps
95%
95%
2
Pull-Up (Weighted)
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
8 reps
12 reps
RPE 8
RPE 8
4A
Tricep Extension (Cable)
3
8 reps
RPE 8
4B
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Squat (Barbell)
2
1
1 reps
3 reps
95%
95%
6
Run
1
50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
10 reps
15 reps
65%
65%
2
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
3
Dip (Weighted)
3
10 reps
RPE 7.5
4
Deadlift (Barbell)
2
6 reps
70%
5
Run
4
200 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
8 reps
12 reps
70%
70%
2
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
3
Dip (Weighted)
3
10 reps
RPE 7.5
4
Deadlift (Barbell)
2
5 reps
75%
5
Run
6
200 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6 reps
10 reps
75%
75%
2
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
3
Dip (Weighted)
3
10 reps
RPE 7.5
4
Deadlift (Barbell)
2
4 reps
80%
5
Run
8
200 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
8 reps
12 reps
70%
70%
2
Chest Supported Row (Machine)
3
8 reps
RPE 7.5
3
Dip (Weighted)
3
10 reps
RPE 7.5
4
Deadlift (Barbell)
2
5 reps
75%
5
Run
3
400 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6 reps
10 reps
75%
75%
2
Chest Supported Row (Machine)
3
8 reps
RPE 7.5
3
Dip (Weighted)
3
10 reps
RPE 7.5
4
Deadlift (Barbell)
2
4 reps
80%
5
Run
4
400 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4 reps
8 reps
80%
80%
2
Chest Supported Row (Machine)
3
8 reps
RPE 7.5
3
Dip (Weighted)
3
10 reps
RPE 7.5
4
Deadlift (Barbell)
2
3 reps
85%
5
Run
5
400 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6 reps
10 reps
75%
75%
2
Chest Supported Row (Machine)
3
6 reps
RPE 7.5
3
Dip (Weighted)
3
8 reps
RPE 7.5
4
Deadlift (Barbell)
2
4 reps
80%
5
Run
3
600 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4 reps
8 reps
80%
80%
2
Chest Supported Row (Machine)
3
6 reps
RPE 7.5
3
Dip (Weighted)
3
8 reps
RPE 7.5
4
Deadlift (Barbell)
2
3 reps
85%
5
Run
4
600 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
2 reps
6 reps
87%
87%
2
Chest Supported Row (Machine)
3
6 reps
RPE 7.5
3
Dip (Weighted)
3
8 reps
RPE 7.5
4
Deadlift (Barbell)
2
2 reps
90%
5
Run
5
600 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4 reps
8 reps
80%
80%
2
Chest Supported Row (Machine)
3
5 reps
RPE 7.5
3
Dip (Weighted)
3
6 reps
RPE 7.5
4
Deadlift (Barbell)
2
3 reps
85%
5
Run
3
800 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
2 reps
5 reps
87%
87%
2
Chest Supported Row (Machine)
3
5 reps
RPE 7.5
3
Dip (Weighted)
3
6 reps
RPE 7.5
4
Deadlift (Barbell)
2
2 reps
90%
5
Run
4
800 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1 reps
3 reps
95%
95%
2
Chest Supported Row (Machine)
3
5 reps
RPE 7.5
3
Dip (Weighted)
3
6 reps
RPE 7.5
4
Deadlift (Barbell)
2
1 reps
95%
5
Run
6
800 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 6.5
2
Bench Press (Paused)
3
8 reps
40%
3
Bent Over Row (Barbell)
2
1
10 reps
15 reps
65%
65%
4
Overhead Press (Barbell)
2
10 reps
65%
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7.5
7A
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
7B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 6.5
2
Bench Press (Paused)
3
6 reps
50%
3
Bent Over Row (Barbell)
2
1
8 reps
12 reps
70%
70%
4
Overhead Press (Barbell)
2
8 reps
70%
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7.5
7A
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
7B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
RPE 6.5
2
Bench Press (Paused)
3
5 reps
55%
3
Bent Over Row (Barbell)
2
1
6 reps
10 reps
75%
75%
4
Overhead Press (Barbell)
2
6 reps
75%
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Rear Delt Fly (Machine)
3
15 reps
RPE 7.5
7A
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
7B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 6.5
2
Bench Press (Paused)
3
7 reps
45%
3
Bent Over Row (Barbell)
2
1
8 reps
12 reps
70%
70%
4
Overhead Press (Barbell)
2
8 reps
70%
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
RPE 6.5
2
Bench Press (Paused)
3
6 reps
50%
3
Bent Over Row (Barbell)
2
1
6 reps
10 reps
75%
75%
4
Overhead Press (Barbell)
2
6 reps
75%
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6.5
2
Bench Press (Paused)
3
5 reps
55%
3
Bent Over Row (Barbell)
2
1
4 reps
8 reps
80%
80%
4
Overhead Press (Barbell)
2
4 reps
80%
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 8
7A
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7B
Single Arm Overhead Tricep Extension
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
RPE 6.5
2
Bench Press (Paused)
3
6 reps
50%
3
Bent Over Row (Barbell)
2
1
6 reps
10 reps
75%
75%
4
Overhead Press (Barbell)
2
6 reps
75%
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7B
Single Arm Overhead Tricep Extension
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6.5
2
Bench Press (Paused)
3
5 reps
55%
3
Bent Over Row (Barbell)
2
1
4 reps
8 reps
80%
80%
4
Overhead Press (Barbell)
2
4 reps
80%
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7B
Single Arm Overhead Tricep Extension
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
RPE 6.5
2
Bench Press (Paused)
3
4 reps
60%
3
Bent Over Row (Barbell)
2
1
2 reps
6 reps
87%
87%
4
Overhead Press (Barbell)
2
2 reps
85%
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7B
Single Arm Overhead Tricep Extension
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 6.5
2
Bench Press (Paused)
3
5 reps
55%
3
Bent Over Row (Barbell)
2
1
4 reps
8 reps
80%
80%
4
Overhead Press (Barbell)
2
4 reps
80%
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8 reps
RPE 8
7A
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7B
Single Arm Overhead Tricep Extension
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
RPE 6.5
2
Bench Press (Paused)
3
4 reps
60%
3
Bent Over Row (Barbell)
2
1
2 reps
5 reps
87%
87%
4
Overhead Press (Barbell)
2
2 reps
85%
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8 reps
RPE 8
7A
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7B
Single Arm Overhead Tricep Extension
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 6.5
2
Bench Press (Paused)
3
3 reps
65%
3
Bent Over Row (Barbell)
2
1
1 reps
3 reps
95%
95%
4
Overhead Press (Barbell)
2
1 reps
95%
5
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8 reps
RPE 8
7A
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
7B
Single Arm Overhead Tricep Extension
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
55 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
55 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
1 Set
10 Reps
15 Reps
65%
65%
2
Pull-Up (Weighted)2 Sets
1 Set
8 Reps
10 Reps
@7.5
@7.5
3
Lateral Raise (Dumbbell)2 Sets
1 Set
12 Reps
15 Reps
@7.5
@7.5
4A
Tricep Extension (Cable)3 Sets
15 Reps
@8
4B
Bicep Curl (Cable)3 Sets
15 Reps
@8
5
Squat (Barbell)2 Sets
1 Set
8 Reps
12 Reps
70%
70%
6
Run1 Set
15 mins
-
Day 2
1
Walk1 Set
30 mins
-
Day 3
1
Overhead Press (Barbell)2 Sets
1 Set
10 Reps
15 Reps
65%
65%
2
Chest Supported Row (Machine)3 Sets
10 Reps
@7.5
3
Dip (Weighted)3 Sets
10 Reps
@7.5
4
Deadlift (Barbell)2 Sets
6 Reps
70%
5
Run4 Sets
200 Reps
-
Day 4
1
Walk1 Set
30 mins
-
Day 5
1
Front Squat (Barbell)3 Sets
10 Reps
@6.5
2
Bench Press (Paused)3 Sets
8 Reps
40%
3
Bent Over Row (Barbell)2 Sets
1 Set
10 Reps
15 Reps
65%
65%
4
Overhead Press (Barbell)2 Sets
10 Reps
65%
5
Lateral Raise (Dumbbell)2 Sets
15 Reps
@7.5
6
Rear Delt Fly (Machine)3 Sets
15 Reps
@7.5
7A
Bicep Curl (Dumbbell)3 Sets
15 Reps
@7.5
7B
Single Arm Overhead Tricep Extension3 Sets
15 Reps
@7.5
Day 6
1
Run1 Set
30 mins
-