Program Description
75% Strength - 25% Hypertrophy
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout110 minutes
- CreatedFeb 11, 2025 07:55
- Last EditedFeb 11, 2025 11:26
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Overhead Press (Machine)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Dip (Weighted)
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Overhead Press (Machine)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Dip (Weighted)
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Seated Overhead Press (Dumbbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Dip (Weighted)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Seated Overhead Press (Dumbbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Dip (Weighted)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4 reps
3 reps
RPE 9
RPE 9
2
Seated Overhead Press (Dumbbell)
2
1
4 reps
3 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
4
Lateral Raise (Cable)
1
15 reps
RPE 10
5
Dip (Weighted)
1
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 8
5
Dip (Weighted)
1
1
6 reps
4 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
1
1
6 reps
5 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Barbell Row
1
1
8 reps
6 reps
RPE 8
RPE 8
4
Face Pull
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Hammer Curl
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12 reps
8 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Barbell Row
1
1
8 reps
6 reps
RPE 8
RPE 8
4
Face Pull
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Hammer Curl
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12 reps
8 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Barbell Row
2
1
6 reps
4 reps
RPE 8
RPE 8
4
Face Pull
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Hammer Curl
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
6
Bicep Curl (EZ Bar)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Barbell Row
2
1
6 reps
4 reps
RPE 8
RPE 8
4
Face Pull
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Hammer Curl
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
6
Bicep Curl (EZ Bar)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
1
4 reps
3 reps
RPE 9
RPE 9
2
Pull-Up (Weighted)
2
1
4 reps
3 reps
RPE 9
RPE 9
3
Barbell Row
2
1
4 reps
3 reps
RPE 9
RPE 9
4
Face Pull
1
15 reps
RPE 10
5
Hammer Curl
1
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
1
1
6 reps
4 reps
RPE 8
RPE 8
3
Barbell Row
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Face Pull
1
1
8 reps
6 reps
RPE 8
RPE 8
5
Hammer Curl
1
1
6 reps
4 reps
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
1
1
6 reps
4 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Leg Press (45 Degrees)
1
1
10 reps
8 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
1
1
12 reps
8 reps
RPE 9
RPE 9
5
Standing Calf Raise
1
1
15 reps
12 reps
RPE 9
RPE 9
6
Hanging Leg Raise
1
1
15 reps
12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Leg Press (45 Degrees)
1
1
10 reps
8 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
1
1
12 reps
8 reps
RPE 9
RPE 9
5
Standing Calf Raise
1
1
15 reps
12 reps
RPE 9
RPE 9
6
Hanging Leg Raise
1
1
15 reps
12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Leg Press (45 Degrees)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Seated Hamstring Curl
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Hanging Leg Raise
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Leg Press (45 Degrees)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Seated Hamstring Curl
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Hanging Leg Raise
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4 reps
3 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
4 reps
3 reps
RPE 9
RPE 9
3
Leg Press (45 Degrees)
1
10 reps
RPE 10
4
Seated Hamstring Curl
1
12 reps
RPE 10
5
Standing Calf Raise
1
15 reps
RPE 10
6
Hanging Leg Raise
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
3
Leg Press (45 Degrees)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Seated Hamstring Curl
1
1
6 reps
4 reps
RPE 8
RPE 8
5
Standing Calf Raise
1
1
8 reps
6 reps
RPE 8
RPE 8
6
Hanging Leg Raise
1
1
8 reps
6 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
6
Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
6
Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4 reps
3 reps
RPE 9
RPE 9
2
Bench Press (Dumbbell)
2
1
4 reps
3 reps
RPE 9
RPE 9
3
Chest Press (Machine)
1
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 10
5
Skull Crusher (Barbell)
1
12 reps
RPE 10
6
Tricep Extension (Cable)
1
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
8 reps
6 reps
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
5
Skull Crusher (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
6
Tricep Extension (Cable)
1
1
6 reps
5 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8 reps
6 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Concentration Curl
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
1
12 reps
10 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8 reps
6 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Concentration Curl
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
1
12 reps
10 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6 reps
4 reps
RPE 8
RPE 8
2
T-Bar Row
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
4
Reverse Pec Deck
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Concentration Curl
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
6
Shrug (Barbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6 reps
4 reps
RPE 8
RPE 8
2
T-Bar Row
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
4
Reverse Pec Deck
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Concentration Curl
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
6
Shrug (Barbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
4 reps
3 reps
RPE 9
RPE 9
2
T-Bar Row
2
1
4 reps
3 reps
RPE 9
RPE 9
3
Standing Pullover (Cable)
1
15 reps
RPE 10
4
Reverse Pec Deck
1
15 reps
RPE 10
5
Concentration Curl
1
12 reps
RPE 10
6
Shrug (Barbell)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
4 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
6 reps
4 reps
RPE 8
RPE 8
3
Standing Pullover (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 8
4
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 8
RPE 8
5
Concentration Curl
1
1
6 reps
4 reps
RPE 8
RPE 8
6
Shrug (Barbell)
1
1
6 reps
5 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9
4
Standing Calf Raise
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Hanging Leg Raise
1
1
15 reps
12 reps
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9
4
Standing Calf Raise
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Hanging Leg Raise
1
1
15 reps
12 reps
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Leg Extension
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
4
Standing Calf Raise
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Hanging Leg Raise
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Leg Extension
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
4
Standing Calf Raise
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Hanging Leg Raise
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
4 reps
3 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
4 reps
3 reps
RPE 9
RPE 9
3
Leg Extension
1
15 reps
RPE 10
4
Standing Calf Raise
1
15 reps
RPE 10
5
Hanging Leg Raise
1
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
3
Leg Extension
1
1
8 reps
6 reps
RPE 8
RPE 8
4
Standing Calf Raise
1
1
8 reps
6 reps
RPE 8
RPE 8
5
Hanging Leg Raise
1
1
8 reps
6 reps
RPE 8
RPE 8
Week 1
1 / 6 Weeks
Day 2
1
Clean Deadlift1 Set
1 Set
6 Reps
4 Reps
@8
@8
2
Pull-Up (Weighted)1 Set
1 Set
8 Reps
6 Reps
@8
@8
3
Barbell Row1 Set
1 Set
8 Reps
6 Reps
@8
@8
4
Face Pull1 Set
1 Set
15 Reps
12 Reps
@9
@9
5
Hammer Curl1 Set
1 Set
12 Reps
8 Reps
@9
@9
6
Bicep Curl (EZ Bar)1 Set
1 Set
12 Reps
8 Reps
@9
@9
Day 3
1
Squat (Barbell)1 Set
1 Set
6 Reps
4 Reps
@8
@8
2
Romanian Deadlift (Barbell)1 Set
1 Set
8 Reps
6 Reps
@8
@8
3
Leg Press (45 Degrees)1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Seated Hamstring Curl1 Set
1 Set
12 Reps
8 Reps
@9
@9
5
Standing Calf Raise1 Set
1 Set
15 Reps
12 Reps
@9
@9
6
Hanging Leg Raise1 Set
1 Set
15 Reps
12 Reps
@9
@9
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
6 Reps
4 Reps
@8
@8
2
Bench Press (Dumbbell)1 Set
1 Set
8 Reps
6 Reps
@8
@8
3
Chest Press (Machine)1 Set
1 Set
15 Reps
12 Reps
@9
@9
4
Lateral Raise (Dumbbell)1 Set
1 Set
15 Reps
12 Reps
@9
@9
5
Skull Crusher (Barbell)1 Set
1 Set
12 Reps
8 Reps
@9
@9
6
Tricep Extension (Cable)1 Set
1 Set
12 Reps
10 Reps
@9
@9
Day 5
1
Lat Pulldown1 Set
1 Set
8 Reps
6 Reps
@8
@8
2
T-Bar Row1 Set
1 Set
8 Reps
6 Reps
@8
@8
3
Standing Pullover (Cable)1 Set
1 Set
15 Reps
12 Reps
@9
@9
4
Reverse Pec Deck1 Set
1 Set
15 Reps
12 Reps
@9
@9
5
Concentration Curl1 Set
1 Set
12 Reps
8 Reps
@9
@9
6
Shrug (Barbell)1 Set
1 Set
12 Reps
10 Reps
@9
@9
Day 6
1
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
8 Reps
6 Reps
@8
@8
2
Romanian Deadlift (Barbell)1 Set
1 Set
8 Reps
6 Reps
@8
@8
3
Leg Extension1 Set
1 Set
15 Reps
12 Reps
@9
@9
4
Standing Calf Raise1 Set
1 Set
15 Reps
12 Reps
@9
@9
5
Hanging Leg Raise1 Set
1 Set
15 Reps
12 Reps
@9
@9
Day 1
1
Bench Press (Barbell)1 Set
1 Set
6 Reps
4 Reps
@8
@8
2
Overhead Press (Machine)1 Set
1 Set
8 Reps
6 Reps
@8
@8
3
Incline Bench Press (Dumbbell)1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Lateral Raise (Cable)1 Set
1 Set
15 Reps
12 Reps
@9
@9
5
Dip (Weighted)1 Set
1 Set
12 Reps
8 Reps
@9
@9
6
Tricep Pushdown (Cable)1 Set
1 Set
12 Reps
10 Reps
@9
@9