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BoostcampPNG

Jacked & Strong

by Aryan Lifts

Program Description

Become as Jacked as possible and as Strong as possible. (Not Powerlifting strong, STRONG STRONG)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2024 05:08
  • Last Edited
    Nov 12, 2024 03:56

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
4
Lat Pulldown
3
8-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
4
Lat Pulldown
3
8-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
4
Lat Pulldown
3
8-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
4
Lat Pulldown
3
8-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
4
Lat Pulldown
3
8-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
4
Lat Pulldown
3
8-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
4
Lat Pulldown
3
8-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
4
Lat Pulldown
3
8-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Leg Press
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
2
10-14 reps
RPE 8-10
4
Leg Extension
2
10-14 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 8-10
6
Abs Crunch (Machine)
1
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Leg Press
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
2
10-14 reps
RPE 8-10
4
Leg Extension
2
10-14 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 8-10
6
Abs Crunch (Machine)
1
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Leg Press
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
2
10-14 reps
RPE 8-10
4
Leg Extension
2
10-14 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 8-10
6
Abs Crunch (Machine)
1
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Leg Press
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
2
10-14 reps
RPE 8-10
4
Leg Extension
2
10-14 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 8-10
6
Abs Crunch (Machine)
1
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Leg Press
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
2
10-14 reps
RPE 8-10
4
Leg Extension
2
10-14 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 8-10
6
Abs Crunch (Machine)
1
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Leg Press
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
2
10-14 reps
RPE 8-10
4
Leg Extension
2
10-14 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 8-10
6
Abs Crunch (Machine)
1
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Leg Press
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
2
10-14 reps
RPE 8-10
4
Leg Extension
2
10-14 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 8-10
6
Abs Crunch (Machine)
1
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Leg Press
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
2
10-14 reps
RPE 8-10
4
Leg Extension
2
10-14 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 8-10
6
Abs Crunch (Machine)
1
10-14 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
2
10-14 reps
RPE 8-10
4
Hammer Curl
2
4-8 reps
RPE 8-10
5
Shrug (Trap Bar)
2
8-10 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Extension (Machine)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
2
10-14 reps
RPE 8-10
4
Hammer Curl
2
4-8 reps
RPE 8-10
5
Shrug (Trap Bar)
2
8-10 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Extension (Machine)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
2
10-14 reps
RPE 8-10
4
Hammer Curl
2
4-8 reps
RPE 8-10
5
Shrug (Trap Bar)
2
8-10 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Extension (Machine)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
2
10-14 reps
RPE 8-10
4
Hammer Curl
2
4-8 reps
RPE 8-10
5
Shrug (Trap Bar)
2
8-10 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Extension (Machine)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
2
10-14 reps
RPE 8-10
4
Hammer Curl
2
4-8 reps
RPE 8-10
5
Shrug (Trap Bar)
2
8-10 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Extension (Machine)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
2
10-14 reps
RPE 8-10
4
Hammer Curl
2
4-8 reps
RPE 8-10
5
Shrug (Trap Bar)
2
8-10 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Extension (Machine)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
2
10-14 reps
RPE 8-10
4
Hammer Curl
2
4-8 reps
RPE 8-10
5
Shrug (Trap Bar)
2
8-10 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Extension (Machine)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
2
10-14 reps
RPE 8-10
4
Hammer Curl
2
4-8 reps
RPE 8-10
5
Shrug (Trap Bar)
2
8-10 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Extension (Machine)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Sissy Squat
2
AMRAP
-
4
Seated Calf Raise
3
8-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Sissy Squat
2
AMRAP
-
4
Seated Calf Raise
3
8-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Sissy Squat
2
AMRAP
-
4
Seated Calf Raise
3
8-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Sissy Squat
2
AMRAP
-
4
Seated Calf Raise
3
8-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Sissy Squat
2
AMRAP
-
4
Seated Calf Raise
3
8-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Sissy Squat
2
AMRAP
-
4
Seated Calf Raise
3
8-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Sissy Squat
2
AMRAP
-
4
Seated Calf Raise
3
8-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Sissy Squat
2
AMRAP
-
4
Seated Calf Raise
3
8-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Row (Machine)
3
6-10 reps
RPE 8-10
3
Reverse Pec Deck
3
10-14 reps
RPE 8-10
4
Lat Prayer
3
10-14 reps
RPE 8-10
5
Wrist Curls
3
AMRAP
RPE 10
6
Reverse Cable Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Row (Machine)
3
6-10 reps
RPE 8-10
3
Reverse Pec Deck
3
10-14 reps
RPE 8-10
4
Lat Prayer
3
10-14 reps
RPE 8-10
5
Wrist Curls
3
AMRAP
RPE 10
6
Reverse Cable Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Row (Machine)
3
6-10 reps
RPE 8-10
3
Reverse Pec Deck
3
10-14 reps
RPE 8-10
4
Lat Prayer
3
10-14 reps
RPE 8-10
5
Wrist Curls
3
AMRAP
RPE 10
6
Reverse Cable Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Row (Machine)
3
6-10 reps
RPE 8-10
3
Reverse Pec Deck
3
10-14 reps
RPE 8-10
4
Lat Prayer
3
10-14 reps
RPE 8-10
5
Wrist Curls
3
AMRAP
RPE 10
6
Reverse Cable Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Row (Machine)
3
6-10 reps
RPE 8-10
3
Reverse Pec Deck
3
10-14 reps
RPE 8-10
4
Lat Prayer
3
10-14 reps
RPE 8-10
5
Wrist Curls
3
AMRAP
RPE 10
6
Reverse Cable Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Row (Machine)
3
6-10 reps
RPE 8-10
3
Reverse Pec Deck
3
10-14 reps
RPE 8-10
4
Lat Prayer
3
10-14 reps
RPE 8-10
5
Wrist Curls
3
AMRAP
RPE 10
6
Reverse Cable Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Row (Machine)
3
6-10 reps
RPE 8-10
3
Reverse Pec Deck
3
10-14 reps
RPE 8-10
4
Lat Prayer
3
10-14 reps
RPE 8-10
5
Wrist Curls
3
AMRAP
RPE 10
6
Reverse Cable Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Row (Machine)
3
6-10 reps
RPE 8-10
3
Reverse Pec Deck
3
10-14 reps
RPE 8-10
4
Lat Prayer
3
10-14 reps
RPE 8-10
5
Wrist Curls
3
AMRAP
RPE 10
6
Reverse Cable Curl
3
8-12 reps
RPE 8-10
Week 1
1 / 8 Weeks
Day 1
1
Overhead Press (Barbell)
2 Sets
1 Set
4-8 Reps
8-10 Reps
@8-10
@8-10
2
Bent Over Row (Barbell)
2 Sets
1 Set
4-8 Reps
8-10 Reps
@8-10
@8-10
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
4-8 Reps
8-10 Reps
@8-10
@8-10
4
Lat Pulldown
3 Sets
8-10 Reps
@8-10
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@8-10
6
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@8-10
7
Farmer's Walk (Weighted)
3 Sets
1 mins
@8-10
Day 2
1
Deadlift (Barbell)
3 Sets
2-4 Reps
@6-8
2
Leg Press
3 Sets
6-10 Reps
@8-10
3
Lying Leg Curl
2 Sets
10-14 Reps
@8-10
4
Leg Extension
2 Sets
10-14 Reps
@8-10
5
Calf Raise (Leg Press)
3 Sets
6-10 Reps
@8-10
6
Abs Crunch (Machine)
1 Set
10-14 Reps
@8-10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
4-8 Reps
8-12 Reps
@8-10
@8-10
2
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@8-10
3
Pec Deck (Machine)
2 Sets
10-14 Reps
@8-10
4
Hammer Curl
2 Sets
4-8 Reps
@8-10
5
Shrug (Trap Bar)
2 Sets
8-10 Reps
@8-10
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8-10
7
Tricep Extension (Machine)
3 Sets
8-12 Reps
@8-10
Day 4
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
8-12 Reps
@8-10
@8-10
2
Leg Curl
3 Sets
8-12 Reps
@8-10
3
Sissy Squat
2 Sets
AMRAP
-
4
Seated Calf Raise
3 Sets
8-12 Reps
@8-10
5
Abs Crunch (Machine)
3 Sets
6-10 Reps
@8-10
Day 5
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@8-10
2
Seated Row (Machine)
3 Sets
6-10 Reps
@8-10
3
Reverse Pec Deck
3 Sets
10-14 Reps
@8-10
4
Lat Prayer
3 Sets
10-14 Reps
@8-10
5
Wrist Curls
3 Sets
AMRAP
@10
6
Reverse Cable Curl
3 Sets
8-12 Reps
@8-10