🏋️ Matt's Basecamp Weightlifting Program

	A	B	D	E	F	G	H	I	J	K	M
1	Date		Exercise	Sets	Reps	Rest	Set 1	Set 2	Set 3	Set 4	Notes

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3	7/13/26	Day	Pack & Travel
4	Monday	775
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6	7/14/26	Day	Pack & Travel
7	Tuesday	776
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9	7/15/26	Day	Pack & Travel
10	Wed	777
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12	7/16/26	Day	Unload U-Haul
13	Thurs	778
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15	7/17/26	Day	PUSH - Chest & Tricep
16	Friday	779
17			Banded Shoulder Therapy	2	20	1-2 min	20
18			45° Inclined Bench Press	4	6-10	2-3 min	115 x 12	11	10	10
19			Flat DB Press	3	8-12	2-3 min	55 x 10	9	8
20			Shrugs	3	10-20	0 min	55 x 18	15	12
21			Dips	3	8-12	1-2 min	BW x 8	bands x 12	14
22			Cable Triceps Pushdowns (Rope or Bar)	3	10-12	1-2 min	45 x 16	15	14
23			Overhead Cable Tricep Extensions	3	10-12	1-2 min	45 x
24			Face Pulls	4	10-12	1-2 min	bands x 10	10	10
25			Pushups + dropset	1	max	1-2 min	BW x
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27	7/18/26	Day	Pack & Travel
28	Saturday	780
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30	7/19/26	Day	Lower body + Ecstatic Dance
31	Sunday	781
32			flow dance	1	10-20	1-2 min	15 mins
33			Barbell Squats	4	8-12	1-2 min	205 x 11
34			↳ Superset Cossack Squats		5	0 min	BW x 10
35			Romanian Deadlifts	3	10-12	1-2 min	255 x 10
36			↳ Salpula Hangs				8
37			Barbell Hip Thrust Pulse + Pause	3	12-15	1-2 min	205 x 10
38			Bulgarian Split Squats + BW dropset	3	10-12	1-2 min	44 x 10
39			↳ Superseet with Warrior 3	3	1	0	BW x 10
40			Calf Raises (2-1-1 tempo) dropset BW	3	15-20	1-2 min	44 x 20
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