Program Description
Incorporating periodization to manage recovery and strength progression.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Bodybuilding
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJul 25, 2024 05:36
- Last EditedOct 05, 2024 11:15
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Push Up
1
8-12 reps
-
4
Inverted Row
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Push Up
2
8-12 reps
-
4
Inverted Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Push Up
2
8-12 reps
-
4
Inverted Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Push Up
2
8-12 reps
-
4
Inverted Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Push Up
2
8-12 reps
-
4
Inverted Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Push Up
1
8-12 reps
-
4
Inverted Row
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8-12 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8-12 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
-
2
Good Morning
1
8-10 reps
-
3
Pistol Squat
1
7-10 reps
-
4
Standing Calf Raise
1
10-15 reps
-
5
Hanging Leg Raise
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Good Morning
2
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Good Morning
2
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Good Morning
2
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Good Morning
2
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
-
2
Good Morning
1
8-10 reps
-
3
Pistol Squat
1
7-10 reps
-
4
Standing Calf Raise
1
10-15 reps
-
5
Hanging Leg Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
6-8 reps
-
2
Pull-Up (Bodyweight)
1
10-15 reps
-
3
Dip (Weighted)
1
8-10 reps
-
4
T-Bar Row
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Bodyweight)
2
10-15 reps
-
3
Dip (Weighted)
2
8-10 reps
-
4
T-Bar Row
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Bodyweight)
2
10-15 reps
-
3
Dip (Weighted)
2
8-10 reps
-
4
T-Bar Row
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Bodyweight)
2
10-15 reps
-
3
Dip (Weighted)
2
8-10 reps
-
4
T-Bar Row
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Bodyweight)
2
10-15 reps
-
3
Dip (Weighted)
2
8-10 reps
-
4
T-Bar Row
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
6-8 reps
-
2
Pull-Up (Bodyweight)
1
10-15 reps
-
3
Dip (Weighted)
1
8-10 reps
-
4
T-Bar Row
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
8-12 reps
-
2
Tricep Pushdown (Cable)
1
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
8-12 reps
-
2
Tricep Pushdown (Cable)
1
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-8 reps
-
3
Pistol Squat
1
7-10 reps
-
4
Standing Calf Raise
1
10-15 reps
-
5
Hanging Leg Raise
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-8 reps
-
3
Pistol Squat
1
7-10 reps
-
4
Standing Calf Raise
1
10-15 reps
-
5
Hanging Leg Raise
1
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
6-8 Reps
-
2
Pull-Up (Weighted)1 Set
6-8 Reps
-
3
Push Up1 Set
8-12 Reps
-
4
Inverted Row1 Set
8-12 Reps
-
Day 2
1
Bicep Curl (EZ Bar)1 Set
8-12 Reps
-
2
Tricep Extension (Cable)1 Set
8-12 Reps
-
3
Lateral Raise (Dumbbell)1 Set
8-12 Reps
-
4
Wrist Curls1 Set
10-20 Reps
-
Day 3
1
Squat (Barbell)1 Set
3-5 Reps
-
2
Good Morning1 Set
8-10 Reps
-
3
Pistol Squat1 Set
7-10 Reps
-
4
Standing Calf Raise1 Set
10-15 Reps
-
5
Hanging Leg Raise1 Set
10-15 Reps
-
Day 4
1
Seated Overhead Press (Barbell)1 Set
6-8 Reps
-
2
Pull-Up (Bodyweight)1 Set
10-15 Reps
-
3
Dip (Weighted)1 Set
8-10 Reps
-
4
T-Bar Row1 Set
8-12 Reps
-
Day 5
1
Hammer Curl1 Set
8-12 Reps
-
2
Tricep Pushdown (Cable)1 Set
8-12 Reps
-
3
One Arm Lateral Raise (Dumbbell)1 Set
8-12 Reps
-
4
Wrist Curls1 Set
10-20 Reps
-
Day 6
1
Front Squat (Barbell)1 Set
6-8 Reps
-
2
Romanian Deadlift (Barbell)1 Set
6-8 Reps
-
3
Pistol Squat1 Set
7-10 Reps
-
4
Standing Calf Raise1 Set
10-15 Reps
-
5
Hanging Leg Raise1 Set
10-15 Reps
-