🏋️ 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

2
3	1/12/26	Day	Chest and Triceps
4	Monday	586
5			Banded Shoulder Therapy	1	20	20
6			Inclined Bench Press	4	6-10	1-2 min	115 x 10	8	95 x 9	8
7			Incline Dumbbell Press	3	8-12	1-2 min	44 x 10	10	9	8
8			Superset Shrugs	3	8-12	1-2 min	44 x 22	20	20	20
9			Superset Scapular Hangs	3	max	0 min	BW x 8
10			Dips	3	8-10	1-2 min	BW x 9	bands x 12	10
11			Cable Lateral Raises	4	12-15	1-2 min	12.5 x 10	9	8	8
12			Overhead Cable Tricep Extensions	4	10-12	1-2 min	45 x 12	10	9
13			Cable Triceps Pushdowns (Rope or Bar)	4	10-12	1-2 min	45 x 11	10	10
14			Pushups	3	6-10	1-2 min	BW x 9
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16	1/13/26	Day	Active Recovery
17	Tuesday	587	Construction Work
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21	1/14/26	Day	Back and Biceps
22	Wednesday	588
23			Deadlifts	4	6-10	2-3 min	205 x 18	255 x 10	10	9
24			pullups	4	max	1-2 min	BW x 9	bands x 12	10	9
25			Barbell Bent-over Underhand Rows	3	8-12	2-3 min	115 x 10	10	9
26			↳ staff	1	8-10	1-2 min	2 min
27			Single-Arm Dumbbell Rows	3	10-12	1-2 min	55 x 11	10	9
28			↳ handstands	3	8-12	1-2 min	30 sec
29			lat pulldowns	4	8-12	1-2 min	80 x 12	11	10
30			Incline DB curls	4	15	1-2 min	22 x 12	10	9
31			Hammer Bicep Curls	3	10	1-2 min	15	13	12
32
33	1/15/26	Day	Lower Body
34	Thursday	589
35			flow dance	1	10-20	1-2 min	15 mins
36			Barbell Squats	4	8-12	1-2 min	205 x 10	9	7	135 x 10
37			↳ Superset Cossack Squats		5	0 min	BW x 10
38			Romanian Deadlifts	4	10-12	1-2 min	205 x 16	255 x 9	7	205 x 9
39			↳ Salpula Hangs				8	7
40			Barbell Hip Thrust Pulse + Pause	3	12-15	1-2 min	205 x 11	12	13
41			Bulgarian Split Squats + BW dropset	3	10-12	1-2 min	33 x 10	10	10
42			Single-Leg Romanian Deadlifts + BW dropset	3	10-12	1-2 min	33 x 10	10
43			↳ Superseet with Warrior 3	3	1	0	BW x
44			Calf Raises (2-1-1 tempo) dropset BW	3	15-20	1-2 min	33 x
45
46	1/16/26	Day	Lower Body
47	Friday	590
48
49	1/17/26	Day	Back and Biceps
50	Saturday	591
51
52	1/18/26	Day	Active Recovery
53	Sunday	592
54
55	1/2/00	Day	LEGS (no weights)
56	Thursday	593
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