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Postpartum Muscle Mommy

by Alexi D.
6 athletes joined

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
    Jul 04, 2025 02:09

Summary

Transform your postpartum journey with the Postpartum Muscle Mommy program, a comprehensive 12-week strength training plan designed for new moms. This program features three workouts per week, focusing on compound movements like deadlifts, bench presses, and overhead presses to rebuild strength and enhance muscle tone. Each session combines targeted exercises with adjustable intensity, ensuring you can progress at your own pace while safely regaining your fitness. Get ready to embrace your strength and reclaim your body!
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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
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