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General Strength and Power

by John C.
4 athletes joined
4.0
(1 rating)

Program Description

This is a novice to advanced program, focusing on general strength, training and athleticism with an emphasis on stability training, broken up into four week blocks for the purpose of periodization.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 26, 2025 08:23
  • Last Edited
    Nov 04, 2025 04:23

Summary

Unlock your potential with this 8-week General Strength and Power program, designed to elevate your lifting game over 5 days each week. Targeting key muscle groups through a mix of compound lifts and accessory work, you'll build raw strength and explosive power. Each session is crafted to push your limits, incorporating exercises like the Bench Press, Overhead Press, and Ring Dips, ensuring you stay motivated and engaged. Get ready to transform your physique and performance with a structured approach that fits into your busy lifestyle!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.4%
Triceps
10.4%
Chest
10%
Glutes
9.8%
Hamstrings
9.2%
Front Delts
7.9%
Upper Back
6.9%
Rear Delts
6.6%
Biceps
5.6%
Abs
4.3%
Lats
4.1%
Middle Delts
3.6%
Cardio
2.8%
Lower Back
2.7%
Abductors
1.4%
Adductors
1.3%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Squat (Barbell)
3
6 reps
RPE 7.5
3
Single Leg Press
3
10 reps
RPE 8
4
Hamstring Curl
1
2
15 reps
15 reps
RPE 7.5
RPE 9
5
Leg Extension
1
2
15 reps
15 reps
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Squat (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Single Leg Press
4
10 reps
RPE 8
4
Hamstring Curl
1
3
15 reps
15 reps
RPE 7.5
RPE 9
5
Leg Extension
1
3
15 reps
15 reps
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Squat (Barbell)
4
1
6 reps
6 reps
RPE 8
RPE 10
3
Single Leg Press
5
10 reps
RPE 8
4
Hamstring Curl
1
3
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 10
5
Leg Extension
1
3
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Squat (Barbell)
3
2
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 10
3
Single Leg Press
5
10 reps
RPE 8
4
Hamstring Curl
1
3
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 10
5
Leg Extension
1
3
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Squat (Barbell)
2
6 reps
RPE 7.5
3
Single Leg Press
3
10 reps
RPE 8
4
Hamstring Curl
1
2
15 reps
15 reps
RPE 7.5
RPE 9
5
Leg Extension
1
2
15 reps
15 reps
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Squat (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Single Leg Press
4
10 reps
RPE 8
4
Hamstring Curl
1
3
15 reps
15 reps
RPE 7.5
RPE 9
5
Leg Extension
1
3
15 reps
15 reps
RPE 7.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Squat (Barbell)
4
1
6 reps
6 reps
RPE 8
RPE 10
3
Single Leg Press
5
10 reps
RPE 8
4
Hamstring Curl
1
3
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 10
5
Leg Extension
1
3
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Squat (Barbell)
3
2
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 10
3
Single Leg Press
5
10 reps
RPE 8
4
Hamstring Curl
1
3
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 10
5
Leg Extension
1
3
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
5
Ring Dip
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
5
Ring Dip
4
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Barbell)
4
1
8 reps
8 reps
RPE 8
RPE 10
4
JM Press
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
6
Ring Dip
5
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
4
JM Press
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
6
Ring Dip
5
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Barbell)
2
8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
5
Ring Dip
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8.5
5
Ring Dip
4
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Barbell)
4
1
8 reps
8 reps
RPE 8
RPE 10
4
JM Press
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
6
Ring Dip
5
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
5
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Barbell)
3
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
4
JM Press
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
6
Ring Dip
5
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
5
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Deadlift (Barbell)
1
2
6 reps
8 reps
RPE 8
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
4
Single Arm Row (Cable)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Deadlift (Barbell)
1
2
1
6 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
4
Single Arm Row (Cable)
4
12 reps
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Deadlift (Barbell)
1
3
1
6 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
4
Single Arm Row (Cable)
4
12 reps
RPE 8
5
Preacher Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Deadlift (Barbell)
1
3
1
6 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
4
Single Arm Row (Cable)
4
12 reps
RPE 8
5
Preacher Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 9
6
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 8
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 8.5
4
Single Arm Row (Cable)
3
12 reps
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Deadlift (Barbell)
1
2
1
6 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
4
Single Arm Row (Cable)
4
12 reps
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Deadlift (Barbell)
1
3
1
6 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
4
Single Arm Row (Cable)
4
12 reps
RPE 8
5
Preacher Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Deadlift (Barbell)
1
3
1
6 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
4
12 reps
RPE 8.5
4
Single Arm Row (Cable)
4
12 reps
RPE 8
5
Preacher Curl (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 9
6
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Tempo Squat (Barbell)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
4
Bench Press (Paused)
3
8 reps
RPE 8
5
Step-Up (Weighted)
1
2
12 reps
12 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Tempo Squat (Barbell)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Bench Press (Paused)
3
8 reps
RPE 8
5
Step-Up (Weighted)
1
2
12 reps
12 reps
RPE 8
RPE 7
6
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Tempo Squat (Barbell)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Step-Up (Weighted)
1
2
12 reps
12 reps
RPE 8
RPE 7
6
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Tempo Squat (Barbell)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Step-Up (Weighted)
1
2
12 reps
12 reps
RPE 8
RPE 7
6
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
-
2
Tempo Squat (Barbell)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8.5
4
Bench Press (Paused)
3
8 reps
RPE 8
5
Step-Up (Weighted)
1
2
12 reps
12 reps
RPE 8
RPE 7
6
Hip Abduction (Band)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Tempo Squat (Barbell)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Bench Press (Paused)
3
8 reps
RPE 8
5
Step-Up (Weighted)
1
2
12 reps
12 reps
RPE 8
RPE 7
6
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Tempo Squat (Barbell)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Step-Up (Weighted)
1
2
12 reps
12 reps
RPE 8
RPE 7
6
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Tempo Squat (Barbell)
3
8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Step-Up (Weighted)
1
2
12 reps
12 reps
RPE 8
RPE 7
6
Hip Abductor (Machine)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Banded Rear Delt Fly
3
20 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
7
Chest Fly (Machine)
3
12 reps
RPE 8
8
Abs Crunch (Machine)
3
12 reps
RPE 7.5
9
Lunge (Dumbbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Banded Rear Delt Fly
3
20 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
7
Chest Fly (Machine)
3
12 reps
RPE 8
8
Abs Crunch (Machine)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Banded Rear Delt Fly
3
20 reps
RPE 7
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
7
Chest Fly (Machine)
3
12 reps
RPE 8
8
Abs Crunch (Machine)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Banded Rear Delt Fly
3
20 reps
RPE 7
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
7
Chest Fly (Machine)
3
12 reps
RPE 8
8
Abs Crunch (Machine)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Banded Rear Delt Fly
3
20 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
7
Chest Fly (Machine)
3
12 reps
RPE 8
8
Abs Crunch (Machine)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Banded Rear Delt Fly
3
20 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
7
Chest Fly (Machine)
3
12 reps
RPE 8
8
Abs Crunch (Machine)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Banded Rear Delt Fly
3
20 reps
RPE 7
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
7
Chest Fly (Machine)
3
12 reps
RPE 8
8
Abs Crunch (Machine)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5 mins
RPE 9.5
2
Banded Rear Delt Fly
3
20 reps
RPE 7
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
12 reps
RPE 7.5
7
Chest Fly (Machine)
3
12 reps
RPE 8
8
Abs Crunch (Machine)
3
12 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 2
1
Cardio
1 Set
5 mins
@9.5
2
Single Arm Rear Delt Fly (Cable)
3 Sets
12 Reps
@7
3
Bench Press (Barbell)
3 Sets
8 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
5
Ring Dip
3 Sets
15 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
Day 1
1
Cardio
1 Set
5 mins
-
2
Squat (Barbell)
3 Sets
6 Reps
@7.5
3
Single Leg Press
3 Sets
10 Reps
@8
4
Hamstring Curl
1 Set
2 Sets
15 Reps
15 Reps
@7.5
@9
5
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@7.5
@9
Day 3
1
Cardio
1 Set
5 mins
-
2
Deadlift (Barbell)
1 Set
2 Sets
6 Reps
8 Reps
@8
@8
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@8.5
4
Single Arm Row (Cable)
3 Sets
12 Reps
@8
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 4
1
Cardio
1 Set
5 mins
-
2
Tempo Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8.5
4
Bench Press (Paused)
3 Sets
8 Reps
@8
5
Step-Up (Weighted)
1 Set
2 Sets
12 Reps
12 Reps
@8
@7
Day 5
1
Cardio
1 Set
5 mins
@9.5
2
Banded Rear Delt Fly
3 Sets
20 Reps
@7
3
Overhead Press (Barbell)
3 Sets
8 Reps
@7.5
4
Face Pull
3 Sets
12 Reps
@8
5
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
@7.5
7
Chest Fly (Machine)
3 Sets
12 Reps
@8
8
Abs Crunch (Machine)
3 Sets
12 Reps
@7.5
9
Lunge (Dumbbell)
3 Sets
8 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
John C.Age 22, Man
14 days ago
3 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Simple yet effective. I really like day 5 for an active recovery type day and the fact that if I miss a day it doesn’t mess up the program I just pick up where I left off. Highly recommend if you’re recovering from shoulder injury’s and knee injuries while building good strength.