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BoostcampPNG

Postpartum Muscle Mommy

by Alexi D.

Program Description

Full body powerbuilding program working to 5 rep max on deadlift in 12 weeks. Squats on backburner

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 30, 2024 06:41
  • Last Edited
    Aug 10, 2024 07:06
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
75%
2
Stiff Leg Deadlift
1
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
3
Chest Supported Row (Machine)
4
12-15 reps
RPE 9
4
Overhead Press (Dumbbell)
4
12-15 reps
RPE 10
5
Pec Fly (Dumbbell)
4
12-15 reps
RPE 8.5
6
Skull Crusher (Barbell)
4
12-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
2
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
77%
77%
2
Stiff Leg Deadlift
2
10 reps
RPE 8
3
Chest Supported Row (Machine)
4
16+ reps
RPE 9
4
Overhead Press (Dumbbell)
4
16+ reps
RPE 10
5
Pec Fly (Dumbbell)
4
10-14 reps
RPE 8.5
6
Skull Crusher (Barbell)
4
20 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
8
Bicep Curl (EZ Bar)
4
20+ reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
78%
78%
2
Stiff Leg Deadlift
2
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
4
14+ reps
RPE 9
4
Overhead Press (Dumbbell)
4
14+ reps
RPE 10
5
Pec Fly (Dumbbell)
4
8-12 reps
RPE 8.5
6
Skull Crusher (Barbell)
4
16 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
8
Bicep Curl (EZ Bar)
4
16+ reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
80%
80%
2
Stiff Leg Deadlift
2
6 reps
RPE 9
3
Chest Supported Row (Machine)
4
12+ reps
RPE 9
4
Overhead Press (Dumbbell)
4
12+ reps
RPE 10
5
Pec Fly (Dumbbell)
4
12-15 reps
RPE 8.5
6
Skull Crusher (Barbell)
4
14 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
8
Bicep Curl (EZ Bar)
4
14+ reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
82%
82%
2
Stiff Leg Deadlift
2
4 reps
RPE 9
3
Chest Supported Row (Machine)
4
10+ reps
RPE 9
4
Overhead Press (Dumbbell)
4
10+ reps
RPE 10
5
Pec Fly (Dumbbell)
4
10-14 reps
RPE 8.5
6
Skull Crusher (Barbell)
4
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
8
Bicep Curl (EZ Bar)
4
12+ reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
84%
2
Chest Supported Row (Machine)
4
8+ reps
RPE 8
3
Overhead Press (Dumbbell)
4
8+ reps
RPE 8
4
Pec Fly (Dumbbell)
4
8-12 reps
RPE 7.5
5
Skull Crusher (Barbell)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
7
Bicep Curl (EZ Bar)
4
8+ reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
85%
85%
2
Stiff Leg Deadlift
2
12 reps
RPE 8.5
3
Chest Supported Row (Machine)
4
14+ reps
RPE 9
4
Overhead Press (Dumbbell)
4
14+ reps
RPE 10
5
Pec Fly (Dumbbell)
4
8-12 reps
RPE 8.5
6
Skull Crusher (Barbell)
4
16 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
8
Bicep Curl (EZ Bar)
4
16+ reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
86%
86%
2
Stiff Leg Deadlift
2
10 reps
RPE 9
3
Chest Supported Row (Machine)
4
12+ reps
RPE 9
4
Overhead Press (Dumbbell)
4
12+ reps
RPE 10
5
Pec Fly (Dumbbell)
4
12-15 reps
RPE 8.5
6
Skull Crusher (Barbell)
4
14 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
8
Bicep Curl (EZ Bar)
4
14+ reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
87%
87%
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Chest Supported Row (Machine)
4
10+ reps
RPE 9
4
Overhead Press (Dumbbell)
4
10+ reps
RPE 10
5
Pec Fly (Dumbbell)
4
10-14 reps
RPE 8.5
6
Skull Crusher (Barbell)
4
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
8
Bicep Curl (EZ Bar)
4
12+ reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
88%
2
Stiff Leg Deadlift
2
6 reps
RPE 9
3
Chest Supported Row (Machine)
4
8+ reps
RPE 8
4
Overhead Press (Dumbbell)
4
8+ reps
RPE 8
5
Pec Fly (Dumbbell)
4
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
4
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
8
Bicep Curl (EZ Bar)
4
8+ reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
89%
2
Stiff Leg Deadlift
1
4 reps
RPE 9
3
Chest Supported Row (Machine)
4
6+ reps
RPE 8
4
Overhead Press (Dumbbell)
4
6+ reps
RPE 8
5
Pec Fly (Dumbbell)
4
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
4
6 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
8
Bicep Curl (EZ Bar)
4
6+ reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
94%
2
Chest Supported Row (Machine)
2
12+ reps
RPE 8
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10+ reps
RPE 8
2
Good Morning
4
14 reps
RPE 8
3
Overhead Press (Barbell)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Press (45 Degrees)
4
20+ reps
RPE 8.5
5
Seated Row (Cable)
4
20+ reps
RPE 8.5
6
Walking Lunge (Dumbbell)
4
20+ reps
RPE 8
7
Decline Crunch (Weighted)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10+ reps
RPE 8
2
Good Morning
4
12 reps
RPE 8
3
Overhead Press (Barbell)
1
2
10 reps
8 reps
RPE 8.5
RPE 8.5
4
Leg Press (45 Degrees)
4
16+ reps
RPE 8.5
5
Seated Row (Cable)
4
16+ reps
RPE 8.5
6
Walking Lunge (Dumbbell)
4
16+ reps
RPE 8
7
Decline Crunch (Weighted)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8+ reps
RPE 8
2
Good Morning
4
10 reps
RPE 8
3
Overhead Press (Barbell)
1
2
8 reps
6 reps
RPE 8.5
RPE 8.5
4
Leg Press (45 Degrees)
4
14+ reps
RPE 8.5
5
Seated Row (Cable)
4
14+ reps
RPE 8.5
6
Walking Lunge (Dumbbell)
4
14+ reps
RPE 8
7
Decline Crunch (Weighted)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8+ reps
RPE 8
2
Good Morning
4
8 reps
RPE 8
3
Overhead Press (Barbell)
1
2
6 reps
4 reps
RPE 8.5
RPE 8.5
4
Leg Press (45 Degrees)
4
12+ reps
RPE 8.5
5
Seated Row (Cable)
4
12+ reps
RPE 8.5
6
Walking Lunge (Dumbbell)
4
12+ reps
RPE 8
7
Decline Crunch (Weighted)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
RPE 8
2
Good Morning
4
6 reps
RPE 8
3
Overhead Press (Barbell)
1
2
4 reps
2 reps
RPE 8.5
RPE 8.5
4
Leg Press (45 Degrees)
4
10+ reps
RPE 8.5
5
Seated Row (Cable)
4
10+ reps
RPE 8.5
6
Walking Lunge (Dumbbell)
4
10+ reps
RPE 8
7
Decline Crunch (Weighted)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
RPE 8
2
Good Morning
2
10 reps
RPE 8
3
Overhead Press (Barbell)
1
2
2 reps
1 reps
RPE 8.5
RPE 8.5
4
Leg Press (45 Degrees)
4
8+ reps
RPE 8.5
5
Seated Row (Cable)
4
8+ reps
RPE 8.5
6
Walking Lunge (Dumbbell)
4
8+ reps
RPE 8
7
Decline Crunch (Weighted)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10+ reps
RPE 8
2
Good Morning
4
14 reps
RPE 8
3
Overhead Press (Barbell)
1
2
12 reps
10 reps
RPE 8.5
RPE 8.5
4
Leg Press (45 Degrees)
4
14+ reps
RPE 8.5
5
Seated Row (Cable)
4
14+ reps
RPE 8.5
6
Walking Lunge (Dumbbell)
4
16+ reps
RPE 8
7
Decline Crunch (Weighted)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8+ reps
RPE 8
2
Good Morning
4
12 reps
RPE 8
3
Overhead Press (Barbell)
1
2
10 reps
8 reps
RPE 8.5
RPE 8.5
4
Leg Press (45 Degrees)
4
12+ reps
RPE 8.5
5
Seated Row (Cable)
4
12+ reps
RPE 8.5
6
Walking Lunge (Dumbbell)
4
14+ reps
RPE 8
7
Decline Crunch (Weighted)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
RPE 8
2
Good Morning
4
10 reps
RPE 8
3
Overhead Press (Barbell)
1
2
8 reps
6 reps
RPE 8.5
RPE 8.5
4
Leg Press (45 Degrees)
4
10+ reps
RPE 8.5
5
Seated Row (Cable)
4
10+ reps
RPE 8.5
6
Walking Lunge (Dumbbell)
4
12+ reps
RPE 8
7
Decline Crunch (Weighted)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10+ reps
RPE 8
2
Good Morning
4
8 reps
RPE 8
3
Overhead Press (Barbell)
1
2
6 reps
4 reps
RPE 8.5
RPE 8.5
4
Leg Press (45 Degrees)
4
8+ reps
RPE 8.5
5
Seated Row (Cable)
4
8+ reps
RPE 8.5
6
Walking Lunge (Dumbbell)
4
10+ reps
RPE 8
7
Decline Crunch (Weighted)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8+ reps
RPE 8
2
Good Morning
2
6 reps
RPE 8
3
Overhead Press (Barbell)
1
2
4 reps
2 reps
RPE 8.5
RPE 8.5
4
Leg Press (45 Degrees)
4
6+ reps
RPE 8.5
5
Seated Row (Cable)
4
6+ reps
RPE 8.5
6
Walking Lunge (Dumbbell)
4
8+ reps
RPE 8
7
Decline Crunch (Weighted)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6+ reps
RPE 8
2
Overhead Press (Barbell)
1
2
2 reps
1 reps
RPE 8.5
RPE 8.5
3
Walking Lunge (Dumbbell)
2
12+ reps
RPE 8
4
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
45%
2
Zercher Squat (Barbell)
2
12 reps
RPE 8
3
Bench Press (Close Grip)
1
2
12 reps
10 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
20+ reps
RPE 9
5
Romanian Deadlift (Dumbbell)
4
14+ reps
RPE 8.5
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Tricep Extension (Cable)
4
20+ reps
RPE 8.5
8
Bicep Curl (Cable)
4
20+ reps
RPE 8.5
9
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
50%
2
Zercher Squat (Barbell)
2
10 reps
RPE 8
3
Bench Press (Close Grip)
1
2
10 reps
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
16+ reps
RPE 9
5
Romanian Deadlift (Dumbbell)
4
12+ reps
RPE 8.5
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Tricep Extension (Cable)
4
16+ reps
RPE 8.5
8
Bicep Curl (Cable)
4
16+ reps
RPE 8.5
9
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
55%
2
Zercher Squat (Barbell)
2
8 reps
RPE 8
3
Bench Press (Close Grip)
1
2
8 reps
6 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
14+ reps
RPE 9
5
Romanian Deadlift (Dumbbell)
4
10+ reps
RPE 8.5
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Tricep Extension (Cable)
4
14+ reps
RPE 8.5
8
Bicep Curl (Cable)
4
14+ reps
RPE 8.5
9
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
60%
2
Zercher Squat (Barbell)
2
6 reps
RPE 8
3
Bench Press (Close Grip)
1
2
6 reps
4 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
12+ reps
RPE 9
5
Romanian Deadlift (Dumbbell)
4
8+ reps
RPE 8.5
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Tricep Extension (Cable)
4
12+ reps
RPE 8.5
8
Bicep Curl (Cable)
4
12+ reps
RPE 8.5
9
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
62.5%
2
Zercher Squat (Barbell)
2
4 reps
RPE 8
3
Bench Press (Close Grip)
1
2
12 reps
10 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
10+ reps
RPE 9
5
Romanian Deadlift (Dumbbell)
4
6+ reps
RPE 8.5
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Tricep Extension (Cable)
4
10+ reps
RPE 8.5
8
Bicep Curl (Cable)
4
10+ reps
RPE 8.5
9
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
65%
2
Bench Press (Close Grip)
1
2
10 reps
8 reps
RPE 9
3
Lat Pulldown (Close Grip)
4
8+ reps
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 9
5
Tricep Extension (Cable)
4
8+ reps
RPE 8.5
6
Bicep Curl (Cable)
4
8+ reps
RPE 8.5
7
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
47.5%
2
Zercher Squat (Barbell)
2
10 reps
RPE 8
3
Bench Press (Close Grip)
1
2
8 reps
6 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
14+ reps
RPE 9
5
Romanian Deadlift (Dumbbell)
4
10+ reps
RPE 8.5
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Tricep Extension (Cable)
4
14+ reps
RPE 8.5
8
Bicep Curl (Cable)
4
14+ reps
RPE 8.5
9
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
52.5%
2
Zercher Squat (Barbell)
2
8 reps
RPE 8
3
Bench Press (Close Grip)
1
2
6 reps
4 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
12+ reps
RPE 9
5
Romanian Deadlift (Dumbbell)
4
8+ reps
RPE 8.5
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Tricep Extension (Cable)
4
12+ reps
RPE 8.5
8
Bicep Curl (Cable)
4
12+ reps
RPE 8.5
9
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
57.5%
2
Zercher Squat (Barbell)
2
6 reps
RPE 8
3
Bench Press (Close Grip)
1
2
12 reps
10 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
10+ reps
RPE 9
5
Romanian Deadlift (Dumbbell)
4
6+ reps
RPE 8.5
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Tricep Extension (Cable)
4
10+ reps
RPE 8.5
8
Bicep Curl (Cable)
4
10+ reps
RPE 8.5
9
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
65%
2
Zercher Squat (Barbell)
2
4 reps
RPE 8
3
Bench Press (Close Grip)
1
2
10 reps
8 reps
RPE 9
4
Lat Pulldown (Close Grip)
4
8+ reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6
Tricep Extension (Cable)
4
8+ reps
RPE 8.5
7
Bicep Curl (Cable)
4
8+ reps
RPE 8.5
8
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
67.5%
2
Bench Press (Close Grip)
1
2
8 reps
6 reps
RPE 9
3
Lat Pulldown (Close Grip)
4
6+ reps
RPE 9
4
Standing Calf Raise
4
15-20 reps
RPE 9
5
Tricep Extension (Cable)
4
6+ reps
RPE 8.5
6
Bicep Curl (Cable)
4
6+ reps
RPE 8.5
7
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
67.5%
2
Bench Press (Close Grip)
1
2
6 reps
4 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
6+ reps
RPE 9
4
Tricep Extension (Cable)
2
6+ reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
75%
2
Stiff Leg Deadlift
1 Set
1 Set
10-12 Reps
10-12 Reps
@6.5
@7
3
Chest Supported Row (Machine)
4 Sets
12-15 Reps
@9
4
Overhead Press (Dumbbell)
4 Sets
12-15 Reps
@10
5
Pec Fly (Dumbbell)
4 Sets
12-15 Reps
@8.5
6
Skull Crusher (Barbell)
4 Sets
12-15 Reps
@9
7
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@9
8
Bicep Curl (EZ Bar)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@9.5
@10
Day 2
1
Bench Press (Barbell)
3 Sets
10+ Reps
@8
2
Good Morning
4 Sets
14 Reps
@8
3
Overhead Press (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@8.5
@8.5
4
Leg Press (45 Degrees)
4 Sets
20+ Reps
@8.5
5
Seated Row (Cable)
4 Sets
20+ Reps
@8.5
6
Walking Lunge (Dumbbell)
4 Sets
20+ Reps
@8
7
Decline Crunch (Weighted)
4 Sets
15-20 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
12 Reps
45%
2
Zercher Squat (Barbell)
2 Sets
12 Reps
@8
3
Bench Press (Close Grip)
1 Set
2 Sets
12 Reps
10 Reps
@9
4
Lat Pulldown (Close Grip)
4 Sets
20+ Reps
@9
5
Romanian Deadlift (Dumbbell)
4 Sets
14+ Reps
@8.5
6
Standing Calf Raise
4 Sets
15-20 Reps
@9
7
Tricep Extension (Cable)
4 Sets
20+ Reps
@8.5
8
Bicep Curl (Cable)
4 Sets
20+ Reps
@8.5
9
Leg Raise (Captain's Chair)
4 Sets
15-20 Reps
@10