logo
BoostcampPNG

Greek God Aesthetics

by Nicholas J.
2 athletes joined

Program Description

To gain muscle, lose fat, and become the best version of yourself

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 06, 2025 03:06
  • Last Edited
    Feb 18, 2025 08:19
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Leg Press
3
5 reps
RPE 10
3
Seated Calf Raise
2
10 reps
RPE 10
4
Bayesian Curl
4
8 reps
RPE 10
5
Preacher Curl (Barbell)
3
6 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
3
9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Seated Lateral Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 10
3
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
4
Chest Supported Row (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
7 reps
RPE 10
2
Seated Lateral Raise
4
10 reps
RPE 10
3
Single Arm Overhead Tricep Extension
4
10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
3
7 reps
RPE 10
3
Bench Press (Dumbbell)
4
7 reps
RPE 10
4
Pec Deck (Machine)
3
9 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Leg Extension
4 Sets
12 Reps
@10
2
Leg Press
3 Sets
5 Reps
@10
3
Seated Calf Raise
2 Sets
10 Reps
@10
4
Bayesian Curl
4 Sets
8 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
6 Reps
@10
6
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
3 Sets
7 Reps
@10
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Chest Press (Machine)
2 Sets
6 Reps
@10
3
Pec Deck (Machine)
3 Sets
9 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@10
5
Seated Lateral Raise
3 Sets
10 Reps
@10
Day 3
1
Leg Curl
2 Sets
10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
9 Reps
@10
3
Lat Pulldown (Close Grip)
4 Sets
8 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
8 Reps
@10
Day 4
1
Shoulder Press (Machine)
3 Sets
7 Reps
@10
2
Seated Lateral Raise
4 Sets
10 Reps
@10
3
Single Arm Overhead Tricep Extension
4 Sets
10 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@10
2
Preacher Curl (Barbell)
3 Sets
7 Reps
@10
3
Bench Press (Dumbbell)
4 Sets
7 Reps
@10
4
Pec Deck (Machine)
3 Sets
9 Reps
@10