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BoostcampPNG

RP Thor- Modified

by Zachary C.
19 athletes joined

Program Description

This program mainly on back, shoulders and arms to recreate Chris Hemsworth’s look in Love and Thunder. Progression plan: At first, 3 RIR for all lifts. Tuesdays and Thursdays. 2 sets per ex, but add rep or 5 pounds most weeks Mondays, Wednesdays, Fridays. If not challenging, add 1 set per ex. Deload every 4-8 weeks Only Monday and Thursday. Reduce weights, sets, and reps by 50 percent Do program 8-16 weeks. Assess progress. Repeat or, if bored, change component exercise.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 17, 2024 10:57
  • Last Edited
    Jan 23, 2025 12:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
French Press
2
10-15 reps
RPE 7
6
Wrist Curls
2
10-15 reps
RPE 7
7
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
French Press
2
10-15 reps
RPE 7
6
Wrist Curls
2
10-15 reps
RPE 7
7
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
French Press
2
10-15 reps
RPE 7
6
Wrist Curls
2
10-15 reps
RPE 7
7
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
French Press
2
10-15 reps
RPE 7
6
Wrist Curls
2
10-15 reps
RPE 7
7
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
French Press
2
10-15 reps
RPE 7
6
Wrist Curls
2
10-15 reps
RPE 7
7
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
French Press
2
10-15 reps
RPE 7
6
Wrist Curls
2
10-15 reps
RPE 7
7
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
French Press
2
10-15 reps
RPE 7
6
Wrist Curls
2
10-15 reps
RPE 7
7
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
8
Hanging Leg Raise
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
10-15 reps
RPE 6
2
Chin-Up (Bodyweight)
1
10-15 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 6
4
Bicep Curl (Dumbbell)
1
10-15 reps
RPE 6
5
French Press
1
10-15 reps
RPE 6
6
Wrist Curls
1
10-15 reps
RPE 6
7
Decline Sit Up (Weighted)
1
10-20 reps
RPE 10
8
Hanging Leg Raise
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Seated Calf Raise
2
10-15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Seated Calf Raise
2
10-15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
5
Dip (Weighted)
2
10-15 reps
RPE 7
6
Neck Extension
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Seated Calf Raise
2
10-15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
5
Dip (Weighted)
2
10-15 reps
RPE 7
6
Neck Extension
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Seated Calf Raise
2
10-15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
5
Dip (Weighted)
2
10-15 reps
RPE 7
6
Neck Extension
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Seated Calf Raise
2
10-15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
5
Dip (Weighted)
2
10-15 reps
RPE 7
6
Neck Extension
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Seated Calf Raise
2
10-15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
5
Dip (Weighted)
2
10-15 reps
RPE 7
6
Neck Extension
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Seated Calf Raise
2
10-15 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7
5
Dip (Weighted)
2
10-15 reps
RPE 7
6
Neck Extension
2
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10-15 reps
RPE 6
2
Chest Fly (Machine)
1
10-15 reps
RPE 6
3
Split Squat (Barbell)
1
10-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
1
10-15 reps
RPE 6
5
Standing Calf Raise
1
10-15 reps
RPE 6
6
Neck Curl
1
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Pullover (Dumbbell)
2
15-20 reps
RPE 7
5
Shrug (Trap Bar)
2
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
7
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
8
Windshield Wipers
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Pullover (Dumbbell)
2
15-20 reps
RPE 7
5
Shrug (Trap Bar)
2
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
7
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
8
Windshield Wipers
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Pullover (Dumbbell)
2
15-20 reps
RPE 7
5
Shrug (Trap Bar)
2
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
7
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
8
Windshield Wipers
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Pullover (Dumbbell)
2
15-20 reps
RPE 7
5
Shrug (Trap Bar)
2
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
7
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
8
Windshield Wipers
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Pullover (Dumbbell)
2
15-20 reps
RPE 7
5
Shrug (Trap Bar)
2
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
7
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
8
Windshield Wipers
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Pullover (Dumbbell)
2
15-20 reps
RPE 7
5
Shrug (Trap Bar)
2
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
7
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
8
Windshield Wipers
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Pullover (Dumbbell)
2
15-20 reps
RPE 7
5
Shrug (Trap Bar)
2
15-20 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
7
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
8
Windshield Wipers
2
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 7
2
Chest Fly (Machine)
2
10-15 reps
RPE 7
3
Split Squat (Barbell)
2
10-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
6
Neck Curl
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 7
2
Chest Fly (Machine)
2
10-15 reps
RPE 7
3
Split Squat (Barbell)
2
10-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
6
Neck Curl
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 7
2
Chest Fly (Machine)
2
10-15 reps
RPE 7
3
Split Squat (Barbell)
2
10-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
6
Neck Curl
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 7
2
Chest Fly (Machine)
2
10-15 reps
RPE 7
3
Split Squat (Barbell)
2
10-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
6
Neck Curl
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 7
2
Chest Fly (Machine)
2
10-15 reps
RPE 7
3
Split Squat (Barbell)
2
10-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
6
Neck Curl
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 7
2
Chest Fly (Machine)
2
10-15 reps
RPE 7
3
Split Squat (Barbell)
2
10-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
6
Neck Curl
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 7
2
Chest Fly (Machine)
2
10-15 reps
RPE 7
3
Split Squat (Barbell)
2
10-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7
5
Standing Calf Raise
2
10-15 reps
RPE 7
6
Neck Curl
2
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
8
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
8
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
8
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
8
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
8
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
8
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
8
Decline Sit Up (Weighted)
2
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 5
1
Pull-Up (Bodyweight)
2 Sets
10-15 Reps
@7
2
Inverted Row
2 Sets
10-15 Reps
@7
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
Skull Crusher
2 Sets
10-15 Reps
@7
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@7
7
Upright Row (Cable)
2 Sets
10-15 Reps
@7
8
Decline Sit Up (Weighted)
2 Sets
10-20 Reps
@10
9
Leg Raise (Captain's Chair)
2 Sets
10-20 Reps
@10
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@7
2
Chin-Up (Bodyweight)
2 Sets
10-15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
French Press
2 Sets
10-15 Reps
@7
6
Wrist Curls
2 Sets
10-15 Reps
@7
7
Decline Sit Up (Weighted)
2 Sets
10-20 Reps
@10
8
Hanging Leg Raise
2 Sets
10-20 Reps
@10
Day 3
1
Lateral Raise (Cable)
2 Sets
15-20 Reps
@7
2
Upright Row (Barbell)
2 Sets
15-20 Reps
@7
3
Chest Supported Row (Machine)
2 Sets
15-20 Reps
@7
4
Pullover (Dumbbell)
2 Sets
15-20 Reps
@7
5
Shrug (Trap Bar)
2 Sets
15-20 Reps
@7
6
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@7
7
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@7
8
Windshield Wipers
2 Sets
10-20 Reps
@10
Day 4
1
Chest Press (Machine)
2 Sets
10-15 Reps
@7
2
Chest Fly (Machine)
2 Sets
10-15 Reps
@7
3
Split Squat (Barbell)
2 Sets
10-15 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
10-15 Reps
@7
5
Standing Calf Raise
2 Sets
10-15 Reps
@7
6
Neck Curl
2 Sets
15-20 Reps
@7
Day 2
1
Hack Squat
2 Sets
10-15 Reps
@7
2
Good Morning
2 Sets
10-15 Reps
@7
3
Seated Calf Raise
2 Sets
10-15 Reps
@7
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7