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Red Hood Training Program

by Christian H.
1 athletes joined

Program Description

This routine is based off Jason Todd/Red Hood, the anti-hero from DC. It's the strength training routine I'd imagine he'd run to in addition to all the other combat training. This routine will absolutely build muscle and strength, through the use of weighted calisthenics where applicable. The schedule is a Upper/Lower split, with 4 workouts every week. Upper - Lower - Rest - Upper - Lower - Rest - Rest is the best schedule. After this program is completed, It could be run again, though most people will likely benefit from cycling out a few different exercises and using different rep ranges.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 13, 2024 09:08
  • Last Edited
    Jan 28, 2025 02:43
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
French Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Reverse Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Wrist Curls
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
French Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Reverse Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Wrist Curls
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
French Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Reverse Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Wrist Curls
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
French Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Reverse Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Wrist Curls
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
French Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Reverse Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Wrist Curls
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
French Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Reverse Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Wrist Curls
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
French Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Reverse Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Wrist Curls
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
French Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Reverse Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Wrist Curls
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
4
Dead Hang
2
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
4
Dead Hang
2
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
4
Dead Hang
2
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
4
Dead Hang
2
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
4
Dead Hang
2
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
4
Dead Hang
2
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
4
Dead Hang
2
1
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
4
Dead Hang
2
1
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Overhead Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 10
7
Wrist Curls
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Overhead Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 10
7
Wrist Curls
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Overhead Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 10
7
Wrist Curls
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Overhead Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 10
7
Wrist Curls
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Overhead Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 10
7
Wrist Curls
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Overhead Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 10
7
Wrist Curls
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Overhead Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 10
7
Wrist Curls
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Overhead Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Seated Row (Cable)
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 10
7
Wrist Curls
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-6 reps
3-6 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Dead Hang
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-6 reps
3-6 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Dead Hang
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-6 reps
3-6 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Dead Hang
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-6 reps
3-6 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Dead Hang
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-6 reps
3-6 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Dead Hang
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-6 reps
3-6 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Dead Hang
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-6 reps
3-6 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Dead Hang
2
1
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-6 reps
3-6 reps
RPE 7
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 7
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Dead Hang
2
1
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Push Up (Weighted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7
@8
2
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@7
@8
3
Dip (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@8
4
Seated Row (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7
@8
5
French Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
7
Wrist Curls
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 2
1
Front Squat (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7
@8
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@8
3
Hanging Leg Raise
2 Sets
1 Set
8-15 Reps
8-15 Reps
@7
@8
4
Dead Hang
2 Sets
1 Set
@9
@10
Day 3
1
Push Up (Weighted)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7
@8
2
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@7
@8
3
Overhead Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7
@8
4
Seated Row (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@10
7
Wrist Curls
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
3-6 Reps
3-6 Reps
@7
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@8
3
Hanging Leg Raise
2 Sets
1 Set
8-15 Reps
8-15 Reps
@7
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Dead Hang
2 Sets
1 Set
@9
@10