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My plans

by Abodi _عبودي

Program Description

Strength and some muscle growth

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 30, 2025 01:55
  • Last Edited
    Apr 30, 2025 04:44
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-3 reps
12-15 reps
RPE 9-10
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7-8
RPE 7-8
RPE 9-10
3
Chest Supported Row (Machine)
2
1
6-12 reps
6-12 reps
RPE 7-8
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
5
Bicep Curl (Cable)
2
1
6-15 reps
6-15 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7-8
RPE 7-8
RPE 9-10
3
Chest Supported Row (Machine)
2
1
6-12 reps
6-12 reps
RPE 7-8
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
5
Bicep Curl (Cable)
2
1
6-15 reps
6-15 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7-8
RPE 7-8
RPE 9-10
3
Chest Supported Row (Machine)
2
1
6-12 reps
6-12 reps
RPE 7-8
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
5
Bicep Curl (Cable)
2
1
6-15 reps
6-15 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-3 reps
12-15 reps
RPE 9-10
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7-8
RPE 7-8
RPE 9-10
3
Chest Supported Row (Machine)
2
1
6-12 reps
6-12 reps
RPE 7-8
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
5
Bicep Curl (Cable)
2
1
6-15 reps
6-15 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7-8
RPE 7-8
RPE 9-10
3
Chest Supported Row (Machine)
2
1
6-12 reps
6-12 reps
RPE 7-8
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
5
Bicep Curl (Cable)
2
1
6-15 reps
6-15 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7-8
RPE 7-8
RPE 9-10
3
Chest Supported Row (Machine)
2
1
6-12 reps
6-12 reps
RPE 7-8
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
5
Bicep Curl (Cable)
2
1
6-15 reps
6-15 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1-3 reps
12-15 reps
RPE 9-10
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7-8
RPE 7-8
RPE 9-10
3
Chest Supported Row (Machine)
2
1
6-12 reps
6-12 reps
RPE 7-8
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
5
Bicep Curl (Cable)
2
1
6-15 reps
6-15 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7-8
RPE 7-8
RPE 9-10
3
Chest Supported Row (Machine)
2
1
6-12 reps
6-12 reps
RPE 7-8
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
5
Bicep Curl (Cable)
2
1
6-15 reps
6-15 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 7-8
RPE 7-8
RPE 9-10
3
Chest Supported Row (Machine)
2
1
6-12 reps
6-12 reps
RPE 7-8
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
2
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
5
Bicep Curl (Cable)
2
1
6-15 reps
6-15 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
8 reps
RPE 9-10
RPE 7-8
2
Snatch Deadlift
4
6-10 reps
RPE 7-8
3
Lunge (Dumbbell)
3
6-12 reps
RPE 7
4
Cable Crunch
4
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
6 reps
RPE 10
RPE 10
2
Tempo Squat (Barbell)
4
6-10 reps
RPE 7-8
3
Lunge (Dumbbell)
3
6-12 reps
RPE 7
4
Cable Crunch
4
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
6 reps
RPE 10
RPE 10
2
Snatch Deadlift
4
6-12 reps
RPE 7-8
3
Lunge (Dumbbell)
3
6-12 reps
RPE 7
4
Cable Crunch
4
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
8 reps
RPE 9-10
RPE 7-8
2
Snatch Deadlift
4
6-10 reps
RPE 7-8
3
Lunge (Dumbbell)
3
6-12 reps
RPE 7
4
Cable Crunch
4
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
6 reps
RPE 10
RPE 10
2
Tempo Squat (Barbell)
4
6-10 reps
RPE 7-8
3
Lunge (Dumbbell)
3
6-12 reps
RPE 7
4
Cable Crunch
4
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
6 reps
RPE 10
RPE 10
2
Snatch Deadlift
4
6-12 reps
RPE 7-8
3
Lunge (Dumbbell)
3
6-12 reps
RPE 7
4
Cable Crunch
4
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
8 reps
RPE 9-10
RPE 7-8
2
Snatch Deadlift
4
6-10 reps
RPE 7-8
3
Lunge (Dumbbell)
3
6-12 reps
RPE 7
4
Cable Crunch
4
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
6 reps
RPE 10
RPE 10
2
Tempo Squat (Barbell)
4
6-10 reps
RPE 7-8
3
Lunge (Dumbbell)
3
6-12 reps
RPE 7
4
Cable Crunch
4
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
6 reps
RPE 10
RPE 10
2
Snatch Deadlift
4
6-12 reps
RPE 7-8
3
Lunge (Dumbbell)
3
6-12 reps
RPE 7
4
Cable Crunch
4
6-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-8
2
Bench Press (Paused)
3
5-8 reps
RPE 7-8
3
Lateral Raise (Cable)
3
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-8
2
Bench Press (Paused)
3
5-8 reps
RPE 7-8
3
Lateral Raise (Cable)
3
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-8
2
Bench Press (Paused)
3
5-8 reps
RPE 7-8
3
Lateral Raise (Cable)
3
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-8
2
Bench Press (Paused)
3
5-8 reps
RPE 7-8
3
Lateral Raise (Cable)
3
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-8
2
Bench Press (Paused)
3
5-8 reps
RPE 7-8
3
Lateral Raise (Cable)
3
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-8
2
Bench Press (Paused)
3
5-8 reps
RPE 7-8
3
Lateral Raise (Cable)
3
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-8
2
Bench Press (Paused)
3
5-8 reps
RPE 7-8
3
Lateral Raise (Cable)
3
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-8
2
Bench Press (Paused)
3
5-8 reps
RPE 7-8
3
Lateral Raise (Cable)
3
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 7-8
2
Bench Press (Paused)
3
5-8 reps
RPE 7-8
3
Lateral Raise (Cable)
3
1
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
2
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
3
Bicep Curl (Cable)
3
1
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Face Pull
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
2
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
3
Bicep Curl (Cable)
3
1
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Face Pull
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
2
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
3
Bicep Curl (Cable)
3
1
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Face Pull
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
2
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
3
Bicep Curl (Cable)
3
1
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Face Pull
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
2
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
3
Bicep Curl (Cable)
3
1
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Face Pull
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
2
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
3
Bicep Curl (Cable)
3
1
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Face Pull
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
2
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
3
Bicep Curl (Cable)
3
1
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Face Pull
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
2
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
3
Bicep Curl (Cable)
3
1
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Face Pull
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
2
8-15 reps
8-15 reps
RPE 7-8
RPE 9-10
3
Bicep Curl (Cable)
3
1
6-12 reps
6-12 reps
RPE 7
RPE 10
4
Face Pull
2
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 reps
6 reps
RPE 7-8
RPE 9-10
2
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Sumo Deadlift (Barbell)
3
6-10 reps
RPE 7
4
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 reps
6 reps
RPE 7-8
RPE 9-10
2
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Sumo Deadlift (Barbell)
3
6-10 reps
RPE 7
4
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 reps
6 reps
RPE 7-8
RPE 9-10
2
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Sumo Deadlift (Barbell)
3
6-10 reps
RPE 7
4
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 reps
6 reps
RPE 7-8
RPE 9-10
2
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Sumo Deadlift (Barbell)
3
6-10 reps
RPE 7
4
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 reps
6 reps
RPE 7-8
RPE 9-10
2
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Sumo Deadlift (Barbell)
3
6-10 reps
RPE 7
4
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 reps
6 reps
RPE 7-8
RPE 9-10
2
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Sumo Deadlift (Barbell)
3
6-10 reps
RPE 7
4
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 reps
6 reps
RPE 7-8
RPE 9-10
2
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Sumo Deadlift (Barbell)
3
6-10 reps
RPE 7
4
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 reps
6 reps
RPE 7-8
RPE 9-10
2
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Sumo Deadlift (Barbell)
3
6-10 reps
RPE 7
4
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 reps
6 reps
RPE 7-8
RPE 9-10
2
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Sumo Deadlift (Barbell)
3
6-10 reps
RPE 7
4
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1-3 Reps
12-15 Reps
@9-10
@8-9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
10-12 Reps
@7-8
@7-8
@9-10
3
Chest Supported Row (Machine)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@7-8
@9-10
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@7-8
@9-10
5
Bicep Curl (Cable)
2 Sets
1 Set
6-15 Reps
6-15 Reps
@7
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Reps
8 Reps
@9-10
@7-8
2
Snatch Deadlift
4 Sets
6-10 Reps
@7-8
3
Lunge (Dumbbell)
3 Sets
6-12 Reps
@7
4
Cable Crunch
4 Sets
6-15 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@7-8
2
Bench Press (Paused)
3 Sets
5-8 Reps
@7-8
3
Lateral Raise (Cable)
3 Sets
1 Set
8-15 Reps
8-15 Reps
@7-8
@9-10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
5
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@7
Day 4
1
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
@9-10
2
Chest Supported Row (Machine)
2 Sets
2 Sets
8-15 Reps
8-15 Reps
@7-8
@9-10
3
Bicep Curl (Cable)
3 Sets
1 Set
6-12 Reps
6-12 Reps
@7
@10
4
Face Pull
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@9
@10
Day 5
1
Deadlift (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7-8
@9-10
2
Leg Press (45 Degrees)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
@9-10
3
Sumo Deadlift (Barbell)
3 Sets
6-10 Reps
@7
4
Calf Raise (Leg Press)
4 Sets
8-15 Reps
@10