Original starter · 8 weeks
Heavy and Light Powerbuilding
Each lift gets a heavy day and a lighter volume day, plus a full arm and shoulder session, for experienced lifters.
8weeks
5days a week
40sessions
700working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 93 | 61 | −34% |
|---|
| Total reps | 947 | 558 | −41% |
|---|
| Reps per set | 10.2 | 9.1 | −10% |
|---|
| Average RPE | 7.5 | 6.0 | −20% |
|---|
Week 1
DAY 1 - MON - Heavy Squat and Light Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 5 | 77.5% | 3:30 |
|---|
| Bench Press · Volume | 4 × 8 | 67.5% | 2:30 |
|---|
| Leg Press | 3 × 12 | RPE 7.5 | 2:00 |
|---|
| Seated Leg Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Cable Crunch | 3 × 15 | RPE 7.5 | 1:00 |
|---|
DAY 2 - TUE - Heavy Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 4 | 77.5% | 4:00 |
|---|
| Weighted Pull-Up | 4 × 6 | RPE 7.5 | 2:00 |
|---|
| Pendlay Row | 4 × 8 | RPE 7.5 | 1:45 |
|---|
| Back Extension | 3 × 12 | RPE 7.5 | 1:15 |
|---|
| Face Pull | 3 × 15 | RPE 7.5 | 1:00 |
|---|
DAY 3 - WED - Heavy Bench and Shoulders
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 5 | 77.5% | 3:00 |
|---|
| Larsen Press | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| Overhead Press | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| Dumbbell Lateral Raise | 4 × 15 | RPE 7.5 | 1:00 |
|---|
| Cable Triceps Pushdown | 3 × 15 | RPE 7.5 | 1:00 |
|---|
DAY 5 - FRI - Light Squat and Light Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Volume | 4 × 8 | 65% | 2:30 |
|---|
| Sumo Deadlift | 3 × 6 | RPE 7.5 | 3:00 |
|---|
| Walking Lunge · Repetitions per side | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Hip Thrust | 3 × 12 | RPE 7.5 | 1:30 |
|---|
| Standing Calf Raise | 4 × 15 | RPE 7.5 | 1:00 |
|---|
DAY 6 - SAT - Arms and Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 8 | RPE 7.5 | 2:00 |
|---|
| Incline Dumbbell Press | 3 × 12 | RPE 7.5 | 1:30 |
|---|
| Lat Pulldown | 3 × 12 | RPE 7.5 | 1:30 |
|---|
| EZ-Bar Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 15 | RPE 7.5 | 1:00 |
|---|
| Rear Delt Fly | 3 × 15 | RPE 7.5 | 1:00 |
|---|
Week 2
DAY 1 - MON - Heavy Squat and Light Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 4 | 80% | 3:30 |
|---|
| Bench Press · Volume | 4 × 8 | 70% | 2:30 |
|---|
| Leg Press | 4 × 10 | RPE 8 | 2:00 |
|---|
| Seated Leg Curl | 4 × 12 | RPE 8 | 1:00 |
|---|
| Cable Crunch | 3 × 15 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Heavy Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 4 | 80% | 4:00 |
|---|
| Weighted Pull-Up | 4 × 6 | RPE 8 | 2:00 |
|---|
| Pendlay Row | 4 × 8 | RPE 8 | 1:45 |
|---|
| Back Extension | 3 × 12 | RPE 8 | 1:15 |
|---|
| Face Pull | 3 × 15 | RPE 8 | 1:00 |
|---|
DAY 3 - WED - Heavy Bench and Shoulders
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 4 | 80% | 3:00 |
|---|
| Larsen Press | 3 × 8 | RPE 8 | 2:00 |
|---|
| Overhead Press | 4 × 6 | RPE 8 | 2:00 |
|---|
| Dumbbell Lateral Raise | 4 × 15 | RPE 8 | 1:00 |
|---|
| Cable Triceps Pushdown | 4 × 12 | RPE 8 | 1:00 |
|---|
DAY 5 - FRI - Light Squat and Light Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Volume | 4 × 8 | 67.5% | 2:30 |
|---|
| Sumo Deadlift | 3 × 6 | RPE 8 | 3:00 |
|---|
| Walking Lunge · Repetitions per side | 3 × 12 | RPE 8 | 1:30 |
|---|
| Hip Thrust | 3 × 10 | RPE 8 | 1:30 |
|---|
| Standing Calf Raise | 4 × 12 | RPE 8 | 1:00 |
|---|
DAY 6 - SAT - Arms and Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 8 | RPE 8 | 2:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 8 | 1:30 |
|---|
| Lat Pulldown | 4 × 12 | RPE 8 | 1:30 |
|---|
| EZ-Bar Curl | 4 × 10 | RPE 8 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 12 | RPE 8 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 12 | RPE 8 | 1:00 |
|---|
| Rear Delt Fly | 3 × 15 | RPE 8 | 1:00 |
|---|
Week 3
DAY 1 - MON - Heavy Squat and Light Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 4 | 82.5% | 3:30 |
|---|
| Bench Press · Volume | 5 × 7 | 70% | 2:30 |
|---|
| Leg Press | 4 × 10 | RPE 8.5 | 2:00 |
|---|
| Seated Leg Curl | 4 × 10 | RPE 8.5 | 1:00 |
|---|
| Cable Crunch | 3 × 12 | RPE 8.5 | 1:00 |
|---|
DAY 2 - TUE - Heavy Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 3 | 85% | 4:00 |
|---|
| Weighted Pull-Up | 5 × 5 | RPE 8.5 | 2:00 |
|---|
| Pendlay Row | 4 × 6 | RPE 8.5 | 1:45 |
|---|
| Back Extension | 3 × 15 | RPE 8.5 | 1:15 |
|---|
| Face Pull | 3 × 12 | RPE 8.5 | 1:00 |
|---|
DAY 3 - WED - Heavy Bench and Shoulders
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 4 | 82.5% | 3:00 |
|---|
| Larsen Press | 4 × 6 | RPE 8.5 | 2:00 |
|---|
| Overhead Press | 4 × 6 | RPE 8.5 | 2:00 |
|---|
| Dumbbell Lateral Raise | 5 × 12 | RPE 8.5 | 1:00 |
|---|
| Cable Triceps Pushdown | 4 × 12 | RPE 8.5 | 1:00 |
|---|
DAY 5 - FRI - Light Squat and Light Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Volume | 5 × 7 | 70% | 2:30 |
|---|
| Sumo Deadlift | 4 × 5 | RPE 8.5 | 3:00 |
|---|
| Walking Lunge · Repetitions per side | 3 × 12 | RPE 8.5 | 1:30 |
|---|
| Hip Thrust | 4 × 10 | RPE 8.5 | 1:30 |
|---|
| Standing Calf Raise | 4 × 12 | RPE 8.5 | 1:00 |
|---|
DAY 6 - SAT - Arms and Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 6 | RPE 8.5 | 2:00 |
|---|
| Incline Dumbbell Press | 4 × 10 | RPE 8.5 | 1:30 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8.5 | 1:30 |
|---|
| EZ-Bar Curl | 4 × 10 | RPE 8.5 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 10 | RPE 8.5 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 12 | RPE 8.5 | 1:00 |
|---|
| Rear Delt Fly | 3 × 12 | RPE 8.5 | 1:00 |
|---|
Week 4
DAY 1 - MON - Heavy Squat and Light Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | 65% | 3:30 |
|---|
| Bench Press · Volume | 2 × 8 | 60% | 2:30 |
|---|
| Leg Press | 2 × 10 | RPE 6 | 2:00 |
|---|
| Seated Leg Curl | 2 × 12 | RPE 6 | 1:00 |
|---|
| Cable Crunch | 3 × 12 | RPE 6 | 1:00 |
|---|
DAY 2 - TUE - Heavy Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 4 | 65% | 4:00 |
|---|
| Weighted Pull-Up | 2 × 6 | RPE 6 | 2:00 |
|---|
| Pendlay Row | 2 × 8 | RPE 6 | 1:45 |
|---|
| Back Extension | 3 × 10 | RPE 6 | 1:15 |
|---|
| Face Pull | 3 × 15 | RPE 6 | 1:00 |
|---|
DAY 3 - WED - Heavy Bench and Shoulders
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | 65% | 3:00 |
|---|
| Larsen Press | 2 × 6 | RPE 6 | 2:00 |
|---|
| Overhead Press | 2 × 6 | RPE 6 | 2:00 |
|---|
| Dumbbell Lateral Raise | 2 × 15 | RPE 6 | 1:00 |
|---|
| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 1:00 |
|---|
DAY 5 - FRI - Light Squat and Light Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Volume | 2 × 8 | 57.5% | 2:30 |
|---|
| Sumo Deadlift | 2 × 5 | RPE 6 | 3:00 |
|---|
| Walking Lunge · Repetitions per side | 3 × 10 | RPE 6 | 1:30 |
|---|
| Hip Thrust | 2 × 10 | RPE 6 | 1:30 |
|---|
| Standing Calf Raise | 2 × 12 | RPE 6 | 1:00 |
|---|
DAY 6 - SAT - Arms and Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 2 × 8 | RPE 6 | 2:00 |
|---|
| Incline Dumbbell Press | 2 × 10 | RPE 6 | 1:30 |
|---|
| Lat Pulldown | 2 × 12 | RPE 6 | 1:30 |
|---|
| EZ-Bar Curl | 2 × 10 | RPE 6 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 12 | RPE 6 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 12 | RPE 6 | 1:00 |
|---|
| Rear Delt Fly | 3 × 15 | RPE 6 | 1:00 |
|---|
Week 5
DAY 1 - MON - Heavy Squat and Light Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 3 | 82.5% | 3:30 |
|---|
| Bench Press · Volume | 4 × 6 | 72.5% | 2:30 |
|---|
| Leg Press | 3 × 10 | RPE 8 | 2:00 |
|---|
| Seated Leg Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
| Cable Crunch | 3 × 15 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Heavy Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 3 | 85% | 4:00 |
|---|
| Weighted Pull-Up | 4 × 5 | RPE 8 | 2:00 |
|---|
| Pendlay Row | 4 × 6 | RPE 8 | 1:45 |
|---|
| Back Extension | 3 × 12 | RPE 8 | 1:15 |
|---|
| Face Pull | 3 × 15 | RPE 8 | 1:00 |
|---|
DAY 3 - WED - Heavy Bench and Shoulders
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 3 | 82.5% | 3:00 |
|---|
| Larsen Press | 3 × 6 | RPE 8 | 2:00 |
|---|
| Overhead Press | 3 × 6 | RPE 8 | 2:00 |
|---|
| Dumbbell Lateral Raise | 4 × 15 | RPE 8 | 1:00 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 8 | 1:00 |
|---|
DAY 5 - FRI - Light Squat and Light Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Volume | 4 × 6 | 70% | 2:30 |
|---|
| Sumo Deadlift | 3 × 5 | RPE 8 | 3:00 |
|---|
| Walking Lunge · Repetitions per side | 3 × 10 | RPE 8 | 1:30 |
|---|
| Hip Thrust | 3 × 10 | RPE 8 | 1:30 |
|---|
| Standing Calf Raise | 4 × 12 | RPE 8 | 1:00 |
|---|
DAY 6 - SAT - Arms and Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 6 | RPE 8 | 2:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 8 | 1:30 |
|---|
| Lat Pulldown | 3 × 10 | RPE 8 | 1:30 |
|---|
| EZ-Bar Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 12 | RPE 8 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 12 | RPE 8 | 1:00 |
|---|
| Rear Delt Fly | 3 × 15 | RPE 8 | 1:00 |
|---|
Week 6
DAY 1 - MON - Heavy Squat and Light Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 3 | 85% | 3:30 |
|---|
| Bench Press · Volume | 4 × 6 | 75% | 2:30 |
|---|
| Leg Press | 3 × 8 | RPE 8.5 | 2:00 |
|---|
| Seated Leg Curl | 3 × 10 | RPE 8.5 | 1:00 |
|---|
| Cable Crunch | 3 × 12 | RPE 8.5 | 1:00 |
|---|
DAY 2 - TUE - Heavy Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 2 | 87.5% | 4:00 |
|---|
| Weighted Pull-Up | 4 × 4 | RPE 8.5 | 2:00 |
|---|
| Pendlay Row | 4 × 6 | RPE 8.5 | 1:45 |
|---|
| Back Extension | 3 × 12 | RPE 8.5 | 1:15 |
|---|
| Face Pull | 3 × 12 | RPE 8.5 | 1:00 |
|---|
DAY 3 - WED - Heavy Bench and Shoulders
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 3 | 85% | 3:00 |
|---|
| Larsen Press | 3 × 6 | RPE 8.5 | 2:00 |
|---|
| Overhead Press | 4 × 5 | RPE 8.5 | 2:00 |
|---|
| Dumbbell Lateral Raise | 4 × 12 | RPE 8.5 | 1:00 |
|---|
| Cable Triceps Pushdown | 4 × 10 | RPE 8.5 | 1:00 |
|---|
DAY 5 - FRI - Light Squat and Light Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Volume | 4 × 6 | 72.5% | 2:30 |
|---|
| Sumo Deadlift | 3 × 4 | RPE 8.5 | 3:00 |
|---|
| Walking Lunge · Repetitions per side | 3 × 10 | RPE 8.5 | 1:30 |
|---|
| Hip Thrust | 3 × 8 | RPE 8.5 | 1:30 |
|---|
| Standing Calf Raise | 4 × 12 | RPE 8.5 | 1:00 |
|---|
DAY 6 - SAT - Arms and Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 6 | RPE 8.5 | 2:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 8.5 | 1:30 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8.5 | 1:30 |
|---|
| EZ-Bar Curl | 4 × 8 | RPE 8.5 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 10 | RPE 8.5 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 12 | RPE 8.5 | 1:00 |
|---|
| Rear Delt Fly | 3 × 12 | RPE 8.5 | 1:00 |
|---|
Week 7
DAY 1 - MON - Heavy Squat and Light Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 2 | 90% | 3:30 |
|---|
| Bench Press · Volume | 4 × 5 | 77.5% | 2:30 |
|---|
| Leg Press | 3 × 8 | RPE 9 | 2:00 |
|---|
| Seated Leg Curl | 3 × 8 | RPE 9 | 1:00 |
|---|
| Cable Crunch | 3 × 12 | RPE 9 | 1:00 |
|---|
DAY 2 - TUE - Heavy Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 1 | 92.5% | 4:00 |
|---|
| Weighted Pull-Up | 4 × 4 | RPE 9 | 2:00 |
|---|
| Pendlay Row | 3 × 5 | RPE 9 | 1:45 |
|---|
| Back Extension | 3 × 15 | RPE 9 | 1:15 |
|---|
| Face Pull | 3 × 12 | RPE 9 | 1:00 |
|---|
DAY 3 - WED - Heavy Bench and Shoulders
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 2 | 90% | 3:00 |
|---|
| Larsen Press | 3 × 5 | RPE 9 | 2:00 |
|---|
| Overhead Press | 4 × 5 | RPE 9 | 2:00 |
|---|
| Dumbbell Lateral Raise | 5 × 12 | RPE 9 | 1:00 |
|---|
| Cable Triceps Pushdown | 4 × 10 | RPE 9 | 1:00 |
|---|
DAY 5 - FRI - Light Squat and Light Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Volume | 4 × 5 | 75% | 2:30 |
|---|
| Sumo Deadlift | 3 × 4 | RPE 9 | 3:00 |
|---|
| Walking Lunge · Repetitions per side | 3 × 12 | RPE 9 | 1:30 |
|---|
| Hip Thrust | 4 × 8 | RPE 9 | 1:30 |
|---|
| Standing Calf Raise | 4 × 10 | RPE 9 | 1:00 |
|---|
DAY 6 - SAT - Arms and Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 4 × 5 | RPE 9 | 2:00 |
|---|
| Incline Dumbbell Press | 4 × 8 | RPE 9 | 1:30 |
|---|
| Lat Pulldown | 4 × 8 | RPE 9 | 1:30 |
|---|
| EZ-Bar Curl | 4 × 8 | RPE 9 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 10 | RPE 9 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 10 | RPE 9 | 1:00 |
|---|
| Rear Delt Fly | 3 × 12 | RPE 9 | 1:00 |
|---|
Week 8
DAY 1 - MON - Heavy Squat and Light Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 3 | 67.5% | 3:30 |
|---|
| Bench Press · Volume | 2 × 6 | 60% | 2:30 |
|---|
| Leg Press | 2 × 10 | RPE 6 | 2:00 |
|---|
| Seated Leg Curl | 2 × 10 | RPE 6 | 1:00 |
|---|
| Cable Crunch | 3 × 12 | RPE 6 | 1:00 |
|---|
DAY 2 - TUE - Heavy Deadlift and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 3 | 67.5% | 4:00 |
|---|
| Weighted Pull-Up | 2 × 5 | RPE 6 | 2:00 |
|---|
| Pendlay Row | 2 × 6 | RPE 6 | 1:45 |
|---|
| Back Extension | 3 × 10 | RPE 6 | 1:15 |
|---|
| Face Pull | 3 × 15 | RPE 6 | 1:00 |
|---|
DAY 3 - WED - Heavy Bench and Shoulders
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 3 | 67.5% | 3:00 |
|---|
| Larsen Press | 2 × 6 | RPE 6 | 2:00 |
|---|
| Overhead Press | 2 × 6 | RPE 6 | 2:00 |
|---|
| Dumbbell Lateral Raise | 2 × 15 | RPE 6 | 1:00 |
|---|
| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 1:00 |
|---|
DAY 5 - FRI - Light Squat and Light Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Volume | 2 × 6 | 60% | 2:30 |
|---|
| Sumo Deadlift | 2 × 4 | RPE 6 | 3:00 |
|---|
| Walking Lunge · Repetitions per side | 3 × 8 | RPE 6 | 1:30 |
|---|
| Hip Thrust | 2 × 10 | RPE 6 | 1:30 |
|---|
| Standing Calf Raise | 2 × 12 | RPE 6 | 1:00 |
|---|
DAY 6 - SAT - Arms and Upper Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Close-Grip Bench Press | 2 × 6 | RPE 6 | 2:00 |
|---|
| Incline Dumbbell Press | 2 × 10 | RPE 6 | 1:30 |
|---|
| Lat Pulldown | 2 × 10 | RPE 6 | 1:30 |
|---|
| EZ-Bar Curl | 2 × 10 | RPE 6 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 12 | RPE 6 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 12 | RPE 6 | 1:00 |
|---|
| Rear Delt Fly | 3 × 15 | RPE 6 | 1:00 |
|---|