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BoostcampPNG

Real Villain Arc

by Dynoreadygo

Program Description

To become the man

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 11, 2024 05:43
  • Last Edited
    Jul 30, 2024 10:31
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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
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
7
Incline Bench Press (Dumbbell)
4
8-12 reps
-
8
Abs Crunch (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Abs Crunch (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Incline Bench Press (Dumbbell)
4
8-12 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Abs Crunch (Weighted)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
10-15 reps
-
2
Bench Press (Barbell)
3
3-5 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
6-10 reps
-
5
Tricep Extension (Cable)
4
10-15 reps
-
6
Chest Fly (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Chin-Up (Weighted)
3
3-5 reps
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
-
5
Incline Curl (Dumbbell)
4
6-12 reps
-
6
Dumbbell Row
4
8-12 reps
-
7
Power Shrug
3
8-12 reps
-
8
Leg Press
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Dumbbell Row
4
8-12 reps
-
6
Leg Press
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Dumbbell Row
4
8-12 reps
-
6
Leg Press
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
3
10-15 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Dumbbell Row
4
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Incline Curl (Dumbbell)
4
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
8-12 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
3
10-15 reps
-
5
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
8-12 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
3
8-12 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
10-15 reps
-
2
Rear Delt Fly (Machine)
3
10-15 reps
-
3
Upright Row (Barbell)
3
8-12 reps
-
4
Overhead Press (Barbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Deadlift (Barbell)
3
3-
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Squat (Smith Machine)
4
8-12 reps
-
7
Lateral Raise (Machine)
4
8-12 reps
-
8
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
4
8-12 reps
-
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Lateral Raise (Machine)
4
8-12 reps
-
5
Skull Crusher (Dumbbell)
4
8-12 reps
-
6
Neck Curl
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-
-
2
Preacher Curl (Barbell)
3
6-12 reps
-
3
Squat (Smith Machine)
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-
-
2
Preacher Curl (Barbell)
3
6-12 reps
-
3
Squat (Smith Machine)
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-
-
2
Preacher Curl (Barbell)
3
6-12 reps
-
3
Squat (Smith Machine)
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Russian Twist (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Russian Twist (Dumbbell)
4
10-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
4
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Preacher Curl (Barbell)
3
6-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Abs Crunch (Weighted)
4 Sets
10-15 Reps
-
2
Bench Press (Barbell)
3 Sets
3-5 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Pullover (Dumbbell)
3 Sets
6-10 Reps
-
5
Tricep Extension (Cable)
4 Sets
10-15 Reps
-
6
Chest Fly (Machine)
4 Sets
8-12 Reps
-
Day 2
1
Russian Twist (Dumbbell)
3 Sets
10-15 Reps
-
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
4
Dumbbell Row
4 Sets
8-12 Reps
-
5
Leg Curl
3 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
4 Sets
6-12 Reps
-
Day 3
1
Cable Crunch
4 Sets
10-15 Reps
-
2
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
-
3
Upright Row (Barbell)
3 Sets
8-12 Reps
-
4
Overhead Press (Barbell)
4 Sets
8-12 Reps
-
Day 4
1
Sit Up
4 Sets
10-15 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Hammer Curl
3 Sets
8-12 Reps
-
4
Lateral Raise (Machine)
4 Sets
8-12 Reps
-
5
Skull Crusher (Dumbbell)
4 Sets
8-12 Reps
-
6
Neck Curl
4 Sets
12-15 Reps
-
Day 5
1
Russian Twist (Dumbbell)
4 Sets
10-15 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Leg Press
4 Sets
8-12 Reps
-
4
Seated Row (Machine)
3 Sets
8-12 Reps
-
5
Preacher Curl (Barbell)
3 Sets
6-12 Reps
-