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BoostcampPNG

MMA hypertrophie, strenght, explosif and vitesse

by Ameglio T.

Program Description

Be strong and fit

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 01, 2024 11:09
  • Last Edited
    Dec 01, 2024 06:25
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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
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
5
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4 reps
RPE 9
1B
Explosive Push Up
3
10 reps
RPE 10
2A
Développer Horizontale
3
40 reps
RPE 8
2B
Bulgarian Split Squat (Bodyweight)
3
20 reps
RPE 7
3
Pull-Up (Bodyweight)
1
100 reps
RPE 10
4A
Landmine Press
3
20 reps
RPE 6
4B
Hip Thrust (Barbell)
3
10 reps
RPE 7
5A
Squat (Barbell)
3
5 reps
RPE 9
5B
Jump Squat
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Squat (Barbell)
3
8-10 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6B
Face Pull
3
15-20 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jog
1
60-120 mins
RPE 6
Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
4 Reps
@9
1B
Explosive Push Up
3 Sets
10 Reps
@10
2A
Développer Horizontale
3 Sets
40 Reps
@8
2B
Bulgarian Split Squat (Bodyweight)
3 Sets
20 Reps
@7
3
Pull-Up (Bodyweight)
1 Set
100 Reps
@10
4A
Landmine Press
3 Sets
20 Reps
@6
4B
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
5A
Squat (Barbell)
3 Sets
5 Reps
@9
5B
Jump Squat
3 Sets
10 Reps
@9
Day 4
1A
Bench Press (Barbell)
3 Sets
4 Reps
@9
1B
Explosive Push Up
3 Sets
10 Reps
@10
2A
Développer Horizontale
3 Sets
40 Reps
@8
2B
Bulgarian Split Squat (Bodyweight)
3 Sets
20 Reps
@7
3
Pull-Up (Bodyweight)
1 Set
100 Reps
@10
4A
Landmine Press
3 Sets
20 Reps
@6
4B
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
5A
Squat (Barbell)
3 Sets
5 Reps
@9
5B
Jump Squat
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
2
Squat (Barbell)
3 Sets
8-10 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
6A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6B
Face Pull
3 Sets
15-20 Reps
@8
Day 3
1
Sprint
5 Sets
2 mins
@10
Day 5
1
Jog
1 Set
60-120 mins
@6
Day 6
1
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
2
Squat (Barbell)
3 Sets
8-10 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
6A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6B
Face Pull
3 Sets
15-20 Reps
@8
Day 7
1
Jog
1 Set
60-120 mins
@6