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BoostcampPNG

Path of progress

by Eli Brandow
1 athletes joined

Program Description

Get big lean and fit

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 19, 2024 06:37
  • Last Edited
    Dec 16, 2024 11:10
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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
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Bench Press (Barbell)
3
9 reps
RPE 7.5
3
Chest Fly (Cable)
3
11 reps
RPE 7.5
4
Overhead Tricep Extension (Cable)
3
11 reps
RPE 7.5
5
Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
8 reps
10 reps
RPE 7
RPE 7
2
Bench Press (Dumbbell)
2
1
8 reps
12 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 7
4
Bench Press (Close Grip)
3
8 reps
RPE 7.5
5
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
9 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Chest Fly (Cable)
3
11 reps
RPE 7
4
Bench Press (Close Grip)
3
9 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
7 reps
RPE 8.5
2
Bench Press (Dumbbell)
4
9 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Bench Press (Close Grip)
3
9 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
11 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
4
7 reps
RPE 8
3
Chest Fly (Cable)
3
11 reps
RPE 7.5
4
Dip (Weighted)
3
9 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
6A
Tricep Kickback
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8.5
3
Chest Fly (Dumbbell)
3
11 reps
RPE 7.5
4
Dip (Weighted)
3
7 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
6A
Tricep Kickback
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
9 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
11 reps
RPE 6
3
Chest Fly (Cable)
2
12 reps
RPE 6
4
Overhead Tricep Extension (Cable)
2
11 reps
RPE 6
5
Tricep Pushdown (Cable)
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
3
Chest Fly (Cable)
3
11 reps
RPE 7.5
4
Bench Press (Close Grip)
3
7 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
6A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8.5
3
Chest Fly (Cable)
3
11 reps
RPE 8
4
Bench Press (Close Grip)
3
7 reps
RPE 8.5
5A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6A
Overhead Tricep Extension (Cable)
3
11 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8.5
3
Chest Fly (Cable)
3
11 reps
RPE 8
4
Bench Press (Close Grip)
3
7 reps
RPE 8.5
5A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6A
Overhead Tricep Extension (Cable)
3
11 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8.5
3
Chest Fly (Cable)
3
11 reps
RPE 8
4
Bench Press (Close Grip)
3
7 reps
RPE 8.5
5A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6A
Overhead Tricep Extension (Cable)
3
11 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
7 reps
RPE 8.5
3
Chest Fly (Cable)
3
11 reps
RPE 8
4
Bench Press (Close Grip)
3
7 reps
RPE 8.5
5A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6A
Overhead Tricep Extension (Cable)
3
11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
9 reps
RPE 7.5
2
Barbell Row
4
9 reps
RPE 7.5
3
Seated Wide-Grip Row (Cable)
3
11 reps
RPE 7.5
4
Bicep Curl (Barbell)
3
11 reps
RPE 7.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
9 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
T-Bar Row
3
9 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
11 reps
RPE 7
5
Hammer Curl (Cable)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
9 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Wide Grip Lat Pulldown
3
11 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
11 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
RPE 8.5
2
Barbell Row
4
9 reps
RPE 8
3
Seated Row (Cable)
3
11 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
11 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8.5
2
Barbell Row
4
7 reps
RPE 8.5
3
Seated Row (Cable)
3
11 reps
RPE 7.5
4
Bicep Curl (Cable)
3
11 reps
RPE 7
5
Preacher Curl (Barbell)
3
11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 8.5
2
Barbell Row
4
7 reps
RPE 8.5
3
T-Bar Row
3
9 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
11 reps
RPE 7.5
5
Hammer Curl (Cable)
3
11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
9 reps
RPE 6.5
2
Barbell Row
3
9 reps
RPE 6.5
3
Seated Wide-Grip Row (Cable)
2
11 reps
RPE 6
4
Bicep Curl (EZ Bar)
2
11 reps
RPE 6
5
Incline Curl (Dumbbell)
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Barbell Row
1
-
3
Seated Wide-Grip Row (Cable)
1
-
4
Incline Curl (Dumbbell)
1
-
5
Preacher Curl (EZ Bar)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
5
Standing Calf Raise
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
9 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Leg Press
3
11 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
9 reps
RPE 7.5
5
Seated Calf Raise
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
9 reps
RPE 8
2
Walking Lunge
3
11 reps
RPE 7.5
3
Leg Press
3
11 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
9 reps
RPE 8
5
Seated Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
3
11 reps
RPE 7.5
3
Hack Squat
3
9 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
9 reps
RPE 8
5
Seated Calf Raise
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Hack Squat
3
12 reps
RPE 8
3
Leg Press
3
9 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
5
Leg Extension
3
15 reps
RPE 7
6
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 8.5
2
Walking Lunge (Dumbbell)
3
9 reps
RPE 8
3
Leg Press (45 Degrees)
4
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
3
7 reps
RPE 8.5
5
Seated Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
RPE 6.5
2
Leg Extension
3
15 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6.5
4
Romanian Deadlift (Barbell)
2
9 reps
RPE 6
5
Standing Calf Raise
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Walking Lunge (Dumbbell)
1
-
3
Leg Press (45 Degrees)
1
-
4
Romanian Deadlift (Barbell)
1
-
5
Seated Calf Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Cable Crossover
3
12 reps
RPE 7.5
4
Bench Press (Close Grip)
3
10 reps
RPE 7.5
5
Tricep Kickback
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
9 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
3
Pec Deck (Machine)
3
11 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
11 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
9 reps
RPE 8
2
Bench Press (Paused)
3
9 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 7
4
Dip (Weighted)
3
10 reps
RPE 8
5
Skull Crusher (Barbell)
3
11 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
9 reps
RPE 6.5
3
Pec Deck (Machine)
3
15 reps
RPE 7.5
4
Dip (Weighted)
3
9 reps
RPE 8
5
Skull Crusher (Barbell)
3
11 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
7 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
3
Pec Deck (Machine)
3
15 reps
RPE 7.5
4
Dip (Weighted)
3
9 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
11 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
9 reps
RPE 8
3
Cable Crossover
3
11 reps
RPE 7
4
Bench Press (Close Grip)
3
7 reps
RPE 8.5
5
Skull Crusher (Barbell)
3
11 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
9 reps
RPE 6.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Pec Deck (Machine)
2
15 reps
RPE 6
4
Dip (Weighted)
2
9 reps
RPE 6
5
Push Up
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
-
2
Bench Press (Dumbbell)
1
-
3
Cable Crossover
1
-
4
Dip (Weighted)
1
-
5
Skull Crusher (Barbell)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8 reps
RPE 7.5
2
Deadlift (Barbell)
4
8 reps
RPE 7.5
3
T-Bar Row
3
12 reps
RPE 7.5
4
Hammer Curl (Cable)
3
12 reps
RPE 7.5
5
Preacher Curl (Barbell)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
9 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Lat Pulldown
3
11 reps
RPE 7.5
4
Preacher Curl (EZ Bar)
3
11 reps
RPE 7
5
Hammer Curl
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
9 reps
9 reps
RPE 9
RPE 8
2
Seated Row (Cable)
3
11 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
9 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
11 reps
RPE 8
5
Hammer Curl (Cable)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
9 reps
RPE 6.5
3
Lat Pulldown
3
11 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
11 reps
RPE 7
5A
Hammer Curl (Cable)
3
15 reps
RPE 7
6A
Preacher Curl (Barbell)
3
11 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
RPE 8.5
2
Lat Pulldown
3
9 reps
RPE 8
3
Straight Arm Pulldown
3
12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
9 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6A
Hammer Curl (Cable)
3
12 reps
RPE 8
7A
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
9 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
7 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
11 reps
RPE 8
5
Alternating Dumbbell Curl
3
11 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
RPE 6.5
2
Wide Grip Lat Pulldown
2
11 reps
RPE 6
3
Barbell Row
2
9 reps
RPE 6
4
Bicep Curl (Cable)
2
15 reps
RPE 6
5
Preacher Curl (EZ Bar)
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Chest Supported Row (Dumbbell)
1
-
3
Wide Grip Lat Pulldown
1
-
4
Reverse Bicep Curl (EZ Bar)
1
-
5
Hammer Curl (Cable)
1
-
6
Incline Curl (Dumbbell)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
3
Front Raise
3
12 reps
RPE 7.5
4
Arnold Press
3
8 reps
RPE 7.5
5
Face Pull
3
10 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
9 reps
RPE 7.5
2
Arnold Press
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
9 reps
RPE 8
2
Arnold Press
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
7 reps
RPE 8.5
2
Arnold Press
3
9 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 7.5
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
7 reps
RPE 8
2
Arnold Press
3
9 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Face Pull
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
6 reps
RPE 8.5
2
Arnold Press
3
9 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 7.5
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
9 reps
RPE 6.5
2
Lateral Raise (Cable)
2
11 reps
RPE 6
3
Rear Delt Fly (Cable)
2
12 reps
RPE 6
4
Face Pull
2
15 reps
RPE 6
5
Arnold Press
2
11 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Arnold Press
1
-
3
Lateral Raise (Dumbbell)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Face Pull
1
-
Week 1
1 / 12 Weeks
Day 2
1
Wide Grip Pull-Up
4 Sets
9 Reps
@7.5
2
Barbell Row
4 Sets
9 Reps
@7.5
3
Seated Wide-Grip Row (Cable)
3 Sets
11 Reps
@7.5
4
Bicep Curl (Barbell)
3 Sets
11 Reps
@7.5
5
Incline Curl (Dumbbell)
3 Sets
15 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@7.5
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7.5
3
Leg Press
3 Sets
12 Reps
@7.5
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7.5
5
Standing Calf Raise
3 Sets
20 Reps
@7.5
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@7.5
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Cable Crossover
3 Sets
12 Reps
@7.5
4
Bench Press (Close Grip)
3 Sets
10 Reps
@7.5
5
Tricep Kickback
3 Sets
15 Reps
@7.5
Day 5
1
Wide Grip Lat Pulldown
3 Sets
8 Reps
@7.5
2
Deadlift (Barbell)
4 Sets
8 Reps
@7.5
3
T-Bar Row
3 Sets
12 Reps
@7.5
4
Hammer Curl (Cable)
3 Sets
12 Reps
@7.5
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@7.5
Day 6
1
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@7.5
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
3
Front Raise
3 Sets
12 Reps
@7.5
4
Arnold Press
3 Sets
8 Reps
@7.5
5
Face Pull
3 Sets
10 Reps
@7.5
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@8
2
Bench Press (Barbell)
3 Sets
9 Reps
@7.5
3
Chest Fly (Cable)
3 Sets
11 Reps
@7.5
4
Overhead Tricep Extension (Cable)
3 Sets
11 Reps
@7.5
5
Tricep Extension (Cable)
3 Sets
15 Reps
@7.5