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BoostcampPNG

4 days ppl + arm

by Benjamin Winter (Triple)
1 athletes joined
5.0
(1 rating)

Program Description

Good pump

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 21, 2024 08:01
  • Last Edited
    Aug 28, 2024 12:10
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
4
15 reps
-
5A
Leg Raise (Captain's Chair)
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
6
Arnold Press
4
8-12 reps
-
7
Front Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
4
15 reps
-
5A
Leg Raise (Captain's Chair)
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
6
Arnold Press
4
8-12 reps
-
7
Front Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
4
15 reps
-
5A
Leg Raise (Captain's Chair)
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
6
Arnold Press
4
8-12 reps
-
7
Front Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
4
15 reps
-
5A
Leg Raise (Captain's Chair)
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
6
Arnold Press
4
8-12 reps
-
7
Front Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
4
15 reps
-
5A
Leg Raise (Captain's Chair)
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
6
Arnold Press
4
8-12 reps
-
7
Front Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
4
15 reps
-
5A
Leg Raise (Captain's Chair)
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
6
Arnold Press
4
8-12 reps
-
7
Front Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
4
15 reps
-
5A
Leg Raise (Captain's Chair)
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
6
Arnold Press
4
8-12 reps
-
7
Front Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
4
15 reps
-
5A
Leg Raise (Captain's Chair)
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
6
Arnold Press
4
8-12 reps
-
7
Front Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
4
15 reps
-
5A
Leg Raise (Captain's Chair)
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
6
Arnold Press
4
8-12 reps
-
7
Front Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
4
15 reps
-
5A
Leg Raise (Captain's Chair)
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
6
Arnold Press
4
8-12 reps
-
7
Front Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
4
15 reps
-
5A
Leg Raise (Captain's Chair)
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
6
Arnold Press
4
8-12 reps
-
7
Front Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Chest Fly (Cable)
4
15 reps
-
5A
Leg Raise (Captain's Chair)
3
AMRAP
-
5B
Cable Crunch
3
AMRAP
-
6
Arnold Press
4
8-12 reps
-
7
Front Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
2A
Wide Grip Lat Pulldown
4
8-12 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3
Meadow Row
3
8-12 reps
-
4
Reverse Pec Deck
4
8-15 reps
-
5A
Face Pull
3
8-15 reps
-
5B
Back Extension (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
2A
Wide Grip Lat Pulldown
4
8-12 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3
Meadow Row
3
8-12 reps
-
4
Reverse Pec Deck
4
8-15 reps
-
5A
Face Pull
3
8-15 reps
-
5B
Back Extension (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
2A
Wide Grip Lat Pulldown
4
8-12 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3
Meadow Row
3
8-12 reps
-
4
Reverse Pec Deck
4
8-15 reps
-
5A
Face Pull
3
8-15 reps
-
5B
Back Extension (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
2A
Wide Grip Lat Pulldown
4
8-12 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3
Meadow Row
3
8-12 reps
-
4
Reverse Pec Deck
4
8-15 reps
-
5A
Face Pull
3
8-15 reps
-
5B
Back Extension (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
2A
Wide Grip Lat Pulldown
4
8-12 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3
Meadow Row
3
8-12 reps
-
4
Reverse Pec Deck
4
8-15 reps
-
5A
Face Pull
3
8-15 reps
-
5B
Back Extension (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
2A
Wide Grip Lat Pulldown
4
8-12 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3
Meadow Row
3
8-12 reps
-
4
Reverse Pec Deck
4
8-15 reps
-
5A
Face Pull
3
8-15 reps
-
5B
Back Extension (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
2A
Wide Grip Lat Pulldown
4
8-12 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3
Meadow Row
3
8-12 reps
-
4
Reverse Pec Deck
4
8-15 reps
-
5A
Face Pull
3
8-15 reps
-
5B
Back Extension (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
2A
Wide Grip Lat Pulldown
4
8-12 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3
Meadow Row
3
8-12 reps
-
4
Reverse Pec Deck
4
8-15 reps
-
5A
Face Pull
3
8-15 reps
-
5B
Back Extension (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
2A
Wide Grip Lat Pulldown
4
8-12 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3
Meadow Row
3
8-12 reps
-
4
Reverse Pec Deck
4
8-15 reps
-
5A
Face Pull
3
8-15 reps
-
5B
Back Extension (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
2A
Wide Grip Lat Pulldown
4
8-12 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3
Meadow Row
3
8-12 reps
-
4
Reverse Pec Deck
4
8-15 reps
-
5A
Face Pull
3
8-15 reps
-
5B
Back Extension (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
2A
Wide Grip Lat Pulldown
4
8-12 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3
Meadow Row
3
8-12 reps
-
4
Reverse Pec Deck
4
8-15 reps
-
5A
Face Pull
3
8-15 reps
-
5B
Back Extension (Weighted)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
3-5 reps
-
2A
Wide Grip Lat Pulldown
4
8-12 reps
-
2B
Chest Supported Row (Machine)
4
8-12 reps
-
3
Meadow Row
3
8-12 reps
-
4
Reverse Pec Deck
4
8-15 reps
-
5A
Face Pull
3
8-15 reps
-
5B
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-15 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
3
12-25 reps
-
3B
Leg Curl
3
12-25 reps
-
4
Standing Calf Raise
4
8-15 reps
-
5
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-15 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
3
12-25 reps
-
3B
Leg Curl
3
12-25 reps
-
4
Standing Calf Raise
4
8-15 reps
-
5
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-15 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
3
12-25 reps
-
3B
Leg Curl
3
12-25 reps
-
4
Standing Calf Raise
4
8-15 reps
-
5
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-15 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
3
12-25 reps
-
3B
Leg Curl
3
12-25 reps
-
4
Standing Calf Raise
4
8-15 reps
-
5
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-15 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
3
12-25 reps
-
3B
Leg Curl
3
12-25 reps
-
4
Standing Calf Raise
4
8-15 reps
-
5
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-15 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
3
12-25 reps
-
3B
Leg Curl
3
12-25 reps
-
4
Standing Calf Raise
4
8-15 reps
-
5
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-15 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
3
12-25 reps
-
3B
Leg Curl
3
12-25 reps
-
4
Standing Calf Raise
4
8-15 reps
-
5
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-15 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
3
12-25 reps
-
3B
Leg Curl
3
12-25 reps
-
4
Standing Calf Raise
4
8-15 reps
-
5
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-15 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
3
12-25 reps
-
3B
Leg Curl
3
12-25 reps
-
4
Standing Calf Raise
4
8-15 reps
-
5
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-15 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
3
12-25 reps
-
3B
Leg Curl
3
12-25 reps
-
4
Standing Calf Raise
4
8-15 reps
-
5
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-15 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
3
12-25 reps
-
3B
Leg Curl
3
12-25 reps
-
4
Standing Calf Raise
4
8-15 reps
-
5
Seated Calf Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
10-15 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3A
Leg Extension
3
12-25 reps
-
3B
Leg Curl
3
12-25 reps
-
4
Standing Calf Raise
4
8-15 reps
-
5
Seated Calf Raise
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Tricep Pushdown (Cable)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
8-15 reps
-
3
Lateral Raise (Cable)
3
8-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
Bicep Curl (Cable)
3
8-15 reps
-
5B
Tricep Pushdown (Cable)
3
8-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
Pec Deck (Machine)
4 Sets
8-12 Reps
-
3
Chest Press (Machine)
3 Sets
8-12 Reps
-
4
Chest Fly (Cable)
4 Sets
15 Reps
-
5A
Leg Raise (Captain's Chair)
3 Sets
AMRAP
-
5B
Cable Crunch
3 Sets
AMRAP
-
6
Arnold Press
4 Sets
8-12 Reps
-
7
Front Raise
3 Sets
12 Reps
-
Day 2
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
3-5 Reps
-
2A
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
-
2B
Chest Supported Row (Machine)
4 Sets
8-12 Reps
-
3
Meadow Row
3 Sets
8-12 Reps
-
4
Reverse Pec Deck
4 Sets
8-15 Reps
-
5A
Face Pull
3 Sets
8-15 Reps
-
5B
Back Extension (Weighted)
2 Sets
8-12 Reps
-
Day 3
1
Pendulum Squat
4 Sets
10-15 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
3A
Leg Extension
3 Sets
12-25 Reps
-
3B
Leg Curl
3 Sets
12-25 Reps
-
4
Standing Calf Raise
4 Sets
8-15 Reps
-
5
Seated Calf Raise
2 Sets
10-20 Reps
-
Day 4
1
Seated Overhead Press (Barbell)
4 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
3
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
4A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
4B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5A
Bicep Curl (Cable)
3 Sets
8-15 Reps
-
5B
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-