logo
BoostcampPNG

Em program

by Evan M.
4.0
(1 rating)

Program Description

Strength & Hypertrophy

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 04, 2024 03:53
  • Last Edited
    Aug 04, 2024 04:42
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
2
1
6 reps
RPE 9
-
3
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
6
RPE 10
5
Military Press (Barbell)
3
6 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
2
1
6 reps
RPE 9
-
3
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
6
RPE 10
5
Military Press (Barbell)
3
6 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
2
1
6 reps
RPE 9
-
3
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
6
RPE 10
5
Military Press (Barbell)
3
6 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
2
1
6 reps
RPE 9
-
3
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
6
RPE 10
5
Military Press (Barbell)
3
6 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
2
1
6 reps
RPE 9
-
3
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
6
RPE 10
5
Military Press (Barbell)
3
6 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
2
1
6 reps
RPE 9
-
3
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
6
RPE 10
5
Military Press (Barbell)
3
6 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
2
1
6 reps
RPE 9
-
3
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
6
RPE 10
5
Military Press (Barbell)
3
6 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Dip (Weighted)
2
1
6 reps
RPE 9
-
3
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
6
RPE 10
5
Military Press (Barbell)
3
6 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Dumbbell Curl
2
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
10 reps
RPE 9.5
6
Seated Row (Cable)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Dumbbell Curl
2
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
10 reps
RPE 9.5
6
Seated Row (Cable)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Dumbbell Curl
2
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
10 reps
RPE 9.5
6
Seated Row (Cable)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Dumbbell Curl
2
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
10 reps
RPE 9.5
6
Seated Row (Cable)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Dumbbell Curl
2
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
10 reps
RPE 9.5
6
Seated Row (Cable)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Dumbbell Curl
2
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
10 reps
RPE 9.5
6
Seated Row (Cable)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Dumbbell Curl
2
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
10 reps
RPE 9.5
6
Seated Row (Cable)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Dumbbell Curl
2
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 8.5
5
Rear Delt Fly (Machine)
2
10 reps
RPE 9.5
6
Seated Row (Cable)
2
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Seated Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
8-10 reps
RPE 10
4
Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Leg Extension
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Seated Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
8-10 reps
RPE 10
4
Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Leg Extension
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Seated Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
8-10 reps
RPE 10
4
Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Leg Extension
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Seated Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
8-10 reps
RPE 10
4
Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Leg Extension
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Seated Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
8-10 reps
RPE 10
4
Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Leg Extension
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Seated Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
8-10 reps
RPE 10
4
Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Leg Extension
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Seated Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
8-10 reps
RPE 10
4
Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Leg Extension
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Seated Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
8-10 reps
RPE 10
4
Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Leg Extension
1
1
8 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9.5
5
Lateral Raise (Machine)
3
6-10 reps
RPE 10
6
Dip (Weighted)
2
6 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9.5
5
Lateral Raise (Machine)
3
6-10 reps
RPE 10
6
Dip (Weighted)
2
6 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9.5
5
Lateral Raise (Machine)
3
6-10 reps
RPE 10
6
Dip (Weighted)
2
6 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9.5
5
Lateral Raise (Machine)
3
6-10 reps
RPE 10
6
Dip (Weighted)
2
6 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9.5
5
Lateral Raise (Machine)
3
6-10 reps
RPE 10
6
Dip (Weighted)
2
6 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9.5
5
Lateral Raise (Machine)
3
6-10 reps
RPE 10
6
Dip (Weighted)
2
6 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9.5
5
Lateral Raise (Machine)
3
6-10 reps
RPE 10
6
Dip (Weighted)
2
6 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Pec Fly (Dumbbell)
2
6-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9.5
5
Lateral Raise (Machine)
3
6-10 reps
RPE 10
6
Dip (Weighted)
2
6 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 8.5-10
3
Seated Dumbbell Curl
2
6-10 reps
RPE 10
4
Barbell Row
3
8 reps
RPE 9-10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 8.5-10
3
Seated Dumbbell Curl
2
6-10 reps
RPE 10
4
Barbell Row
3
8 reps
RPE 9-10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 8.5-10
3
Seated Dumbbell Curl
2
6-10 reps
RPE 10
4
Barbell Row
3
8 reps
RPE 9-10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 8.5-10
3
Seated Dumbbell Curl
2
6-10 reps
RPE 10
4
Barbell Row
3
8 reps
RPE 9-10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 8.5-10
3
Seated Dumbbell Curl
2
6-10 reps
RPE 10
4
Barbell Row
3
8 reps
RPE 9-10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 8.5-10
3
Seated Dumbbell Curl
2
6-10 reps
RPE 10
4
Barbell Row
3
8 reps
RPE 9-10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 8.5-10
3
Seated Dumbbell Curl
2
6-10 reps
RPE 10
4
Barbell Row
3
8 reps
RPE 9-10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 8.5-10
3
Seated Dumbbell Curl
2
6-10 reps
RPE 10
4
Barbell Row
3
8 reps
RPE 9-10
5
Rear Delt Fly (Machine)
2
10 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-10
2
Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-10
2
Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-10
2
Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-10
2
Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-10
2
Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-10
2
Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-10
2
Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7-10
2
Hamstring Curl
3
6-8 reps
RPE 10
3
Standing Calf Raise
3
10 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Dip (Weighted)
2 Sets
1 Set
6 Reps
@9
-
3
Pec Deck (Machine)
1 Set
1 Set
8 Reps
6 Reps
@9.5
@10
4
Lateral Raise (Machine)
6 Sets
@10
5
Military Press (Barbell)
3 Sets
6 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
7
Skull Crusher (Barbell)
2 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@8
2
Seated Dumbbell Curl
2 Sets
6-10 Reps
@10
3
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
8 Reps
@8.5
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
@9.5
6
Seated Row (Cable)
2 Sets
8 Reps
@9.5
Day 3
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Seated Hamstring Curl
3 Sets
6-8 Reps
@10
3
Standing Calf Raise
3 Sets
8-10 Reps
@10
4
Split Squat (Dumbbell)
2 Sets
6 Reps
@10
5
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
Day 4
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
6-10 Reps
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9.5
5
Lateral Raise (Machine)
3 Sets
6-10 Reps
@10
6
Dip (Weighted)
2 Sets
6 Reps
@10
7
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9-10
Day 5
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Seated Row (Cable)
2 Sets
6-8 Reps
@8.5-10
3
Seated Dumbbell Curl
2 Sets
6-10 Reps
@10
4
Barbell Row
3 Sets
8 Reps
@9-10
5
Rear Delt Fly (Machine)
2 Sets
10 Reps
@8-10
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@9.5
Day 6
1
Squat (Barbell)
5 Sets
5 Reps
@7-10
2
Hamstring Curl
3 Sets
6-8 Reps
@10
3
Standing Calf Raise
3 Sets
10 Reps
@10
4
Leg Extension
2 Sets
8 Reps
@10
5
Hip Abductor (Machine)
2 Sets
12 Reps
@7