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BoostcampPNG

workout plan

by 林碩斌

Program Description

no pain no gain

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 16, 2024 07:36
  • Last Edited
    Jul 16, 2024 08:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7.5
2
Leg Curl
4
12 reps
RPE 8
3
Hack Squat
4
12 reps
RPE 7
4
Lying Leg Curl
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
12 reps
12 reps
40%
70%
60%
2
Incline Chest Press (Machine)
4
12 reps
60%
3
Seated Dip (Machine)
4
12 reps
60%
4
Chest Fly (Machine)
4
12 reps
60%
5
Chin-Up (Assisted)
1
1
3
15 reps
10 reps
10 reps
40%
70%
60%
6
Lat Pulldown
1
3
10 reps
12 reps
70%
60%
7
Seated Row (Cable)
4
12 reps
60%
8
Straight Bar Lat Extension
4
12 reps
60%
9
Abs Crunch (Bodyweight)
4
12 reps
RPE 7
10
Oblique Crunch
4
12 reps
RPE 7
11
Dragon Flag
4
12 reps
RPE 7
12
Side Plank
4
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
15 reps
12 reps
RPE 6
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Machine)
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 6.5
5
Overhead Extension (Dumbbell)
4
12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
7
Bicep Curl (Cable)
4
12 reps
RPE 7.5
8
Pinwheel Curl
4
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
4
12 reps
RPE 6.5
2
Decline Crunch
4
12 reps
RPE 6.5
3
Hanging Leg Raise
4
6 reps
RPE 6.5
4
Abs Crunch (Machine)
4
12 reps
RPE 6.5
5
Oblique Crunch
4
12 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
12 Reps
12 Reps
40%
70%
60%
2
Incline Chest Press (Machine)
4 Sets
12 Reps
60%
3
Seated Dip (Machine)
4 Sets
12 Reps
60%
4
Chest Fly (Machine)
4 Sets
12 Reps
60%
5
Chin-Up (Assisted)
1 Set
1 Set
3 Sets
15 Reps
10 Reps
10 Reps
40%
70%
60%
6
Lat Pulldown
1 Set
3 Sets
10 Reps
12 Reps
70%
60%
7
Seated Row (Cable)
4 Sets
12 Reps
60%
8
Straight Bar Lat Extension
4 Sets
12 Reps
60%
9
Abs Crunch (Bodyweight)
4 Sets
12 Reps
@7
10
Oblique Crunch
4 Sets
12 Reps
@7
11
Dragon Flag
4 Sets
12 Reps
@7
12
Side Plank
4 Sets
12 Reps
@6
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
12 Reps
12 Reps
40%
70%
60%
2
Incline Chest Press (Machine)
4 Sets
12 Reps
60%
3
Seated Dip (Machine)
4 Sets
12 Reps
60%
4
Chest Fly (Machine)
4 Sets
12 Reps
60%
5
Chin-Up (Assisted)
1 Set
1 Set
3 Sets
15 Reps
10 Reps
10 Reps
40%
70%
60%
6
Lat Pulldown
1 Set
3 Sets
10 Reps
12 Reps
70%
60%
7
Seated Row (Cable)
4 Sets
12 Reps
60%
8
Straight Bar Lat Extension
4 Sets
12 Reps
60%
9
Abs Crunch (Bodyweight)
4 Sets
12 Reps
@7
10
Oblique Crunch
4 Sets
12 Reps
@7
11
Dragon Flag
4 Sets
12 Reps
@7
12
Side Plank
4 Sets
12 Reps
@6
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
3
Lateral Raise (Machine)
4 Sets
12 Reps
@8
4
Face Pull
4 Sets
12 Reps
@6.5
5
Overhead Extension (Dumbbell)
4 Sets
12 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@7.5
7
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5
8
Pinwheel Curl
4 Sets
12 Reps
@7.5
Day 5
1
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
3
Lateral Raise (Machine)
4 Sets
12 Reps
@8
4
Face Pull
4 Sets
12 Reps
@6.5
5
Overhead Extension (Dumbbell)
4 Sets
12 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@7.5
7
Bicep Curl (Cable)
4 Sets
12 Reps
@7.5
8
Pinwheel Curl
4 Sets
12 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
12 Reps
@7.5
2
Leg Curl
4 Sets
12 Reps
@8
3
Hack Squat
4 Sets
12 Reps
@7
4
Lying Leg Curl
4 Sets
12 Reps
@6.5
Day 6
1
Straight Leg Calf Raise
4 Sets
12 Reps
@6.5
2
Decline Crunch
4 Sets
12 Reps
@6.5
3
Hanging Leg Raise
4 Sets
6 Reps
@6.5
4
Abs Crunch (Machine)
4 Sets
12 Reps
@6.5
5
Oblique Crunch
4 Sets
12 Reps
@6.5