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BoostcampPNG

Breaking Forever Intermediate

by Valentin Cazaciuc
1 athletes joined

Program Description

3 days a week, hypertrophy focused program that aims to balance out muscles worked and also increase work capacity.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 28, 2024 10:55
  • Last Edited
    Jan 13, 2025 09:08
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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
Hack Squat
2
1
8-10 reps
-
-
-
2
Leg Press
2
10-12 reps
-
3
Back Extension (Weighted)
2
10-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
6-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
2
8-12 reps
-
3
Back Extension (Weighted)
2
8-12 reps
-
4
Seated Calf Raise
4
10-15 reps
-
5
Lat Pulldown
3
5-10 reps
-
6
Incline Chest Press (Machine)
2
8-12 reps
-
7
Chest Fly (Machine)
3
8-12 reps
-
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
8B
Bicep Curl (Dumbbell)
3
8-12 reps
-
9
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-12 reps
-
2
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Hamstring Curl
3
8-12 reps
-
3B
Leg Extension
3
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
4B
Bicep Curl (Cable)
3
8-12 reps
-
5A
Face Pull
3
10-15 reps
-
5B
Cable Crunch
3
10-15 reps
-
6
Lying Tricep Extension (Barbell)
2
6-10 reps
-
7
Lateral Raise (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10-12 reps
-
-
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
2
1
5-8 reps
-
-
-
4
Chin-Up (Weighted)
2
1
5-8 reps
-
-
-
5A
Bicep Curl (EZ Bar)
3
8-10 reps
-
5B
Skull Crusher (Barbell)
3
8-10 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
10-15 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Lying Leg Curl
3
6-10 reps
-
3
Bench Press (Barbell)
3
5-8 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
6A
Chest Press (Machine)
3
8-12 reps
-
6B
Shrug (Dumbbell)
3
8-12 reps
-
7
Front Lever
2
0.5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
2 Sets
1 Set
8-10 Reps
-
-
-
2
Leg Press
2 Sets
10-12 Reps
-
3
Back Extension (Weighted)
2 Sets
10-12 Reps
-
4
Seated Calf Raise
4 Sets
10-15 Reps
-
5
Lat Pulldown
3 Sets
6-10 Reps
-
6
Incline Chest Press (Machine)
2 Sets
8-12 Reps
-
7
Chest Fly (Machine)
3 Sets
8-12 Reps
-
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
8B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
9
Lateral Raise (Dumbbell)
1 Set
AMRAP
-
Day 2
1
Shoulder Press (Machine)
2 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
-
3A
Hamstring Curl
3 Sets
8-12 Reps
-
3B
Leg Extension
3 Sets
AMRAP
-
4A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
4B
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
5A
Face Pull
3 Sets
10-15 Reps
-
5B
Cable Crunch
3 Sets
10-15 Reps
-
6
Lying Tricep Extension (Barbell)
2 Sets
6-10 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Hack Squat
2 Sets
1 Set
10-12 Reps
-
-
-
2
Lying Leg Curl
3 Sets
6-10 Reps
-
3
Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
-
-
-
4
Chin-Up (Weighted)
2 Sets
1 Set
5-8 Reps
-
-
-
5A
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
-
5B
Skull Crusher (Barbell)
3 Sets
8-10 Reps
-
6A
Chest Press (Machine)
3 Sets
8-12 Reps
-
6B
Shrug (Dumbbell)
3 Sets
10-15 Reps
-
7
Front Lever
2 Sets
0.5 mins
-