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BoostcampPNG

Long Distance training

by Cam
1 athletes joined

Program Description

stay sane

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2025 03:11
  • Last Edited
    Jan 19, 2025 03:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
1
Bench Press (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Chest Fly (Cable)
3
12 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bicep Curl (Cable)
1
3
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
13 reps
-
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Chin-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Chest Fly (Cable)
3
12 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bicep Curl (Cable)
1
3
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
13 reps
-
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Chin-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Chest Fly (Cable)
3
12 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bicep Curl (Cable)
1
3
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
13 reps
-
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Chin-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Chest Fly (Cable)
3
12 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bicep Curl (Cable)
1
3
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
13 reps
-
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Chin-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Chest Fly (Cable)
3
12 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bicep Curl (Cable)
1
3
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
13 reps
-
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Chin-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Chest Fly (Cable)
3
12 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bicep Curl (Cable)
1
3
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
13 reps
-
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Chin-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Chest Fly (Cable)
3
12 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bicep Curl (Cable)
1
3
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
13 reps
-
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Chin-Up (Bodyweight)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 10
2
Chest Fly (Cable)
3
12 reps
-
3
Dip (Bodyweight)
3
15 reps
-
4
Bicep Curl (Cable)
1
3
15 reps
10 reps
-
-
5
Overhead Tricep Extension (Cable)
3
13 reps
-
6
Preacher Curl (Barbell)
3
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8 reps
-
8
Chin-Up (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
5 reps
15 reps
10 reps
8 reps
RPE 5
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Seated Military Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
5 reps
15 reps
10 reps
8 reps
RPE 5
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Seated Military Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
5 reps
15 reps
10 reps
8 reps
RPE 5
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Seated Military Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
5 reps
15 reps
10 reps
8 reps
RPE 5
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Seated Military Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
5 reps
15 reps
10 reps
8 reps
RPE 5
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Seated Military Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
5 reps
15 reps
10 reps
8 reps
RPE 5
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Seated Military Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
5 reps
15 reps
10 reps
8 reps
RPE 5
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Seated Military Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
5 reps
15 reps
10 reps
8 reps
RPE 5
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
3
12 reps
-
3
Lat Pulldown (Single Arm)
3
8 reps
-
4
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Seated Military Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
10 reps
RPE 10
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
1
1
2
15 reps
12 reps
10 reps
-
-
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Hip Abductor (Machine)
3
10 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
24 reps
-
6A
Spider Curl
3
12 reps
RPE 10
6B
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
24 reps
-
6A
Spider Curl
3
12 reps
RPE 10
6B
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
24 reps
-
6A
Spider Curl
3
12 reps
RPE 10
6B
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
24 reps
-
6A
Spider Curl
3
12 reps
RPE 10
6B
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
24 reps
-
6A
Spider Curl
3
12 reps
RPE 10
6B
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
24 reps
-
6A
Spider Curl
3
12 reps
RPE 10
6B
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
24 reps
-
6A
Spider Curl
3
12 reps
RPE 10
6B
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
-
-
2
Seated Row (Cable)
3
10 reps
-
3
Pullover (Dumbbell)
4
10 reps
-
4
Preacher Curl (Barbell)
3
1
10 reps
8 reps
-
-
5
Overhead Tricep Extension (Cable)
3
24 reps
-
6A
Spider Curl
3
12 reps
RPE 10
6B
Incline Curl (Dumbbell)
1
2
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
10 reps
-
-
2
Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Front Raise
1
2
12 reps
10 reps
-
-
5
Single Arm Rear Delt Fly
3
8 reps
-
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
15 reps
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
10 reps
-
-
2
Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Front Raise
1
2
12 reps
10 reps
-
-
5
Single Arm Rear Delt Fly
3
8 reps
-
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
15 reps
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
10 reps
-
-
2
Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Front Raise
1
2
12 reps
10 reps
-
-
5
Single Arm Rear Delt Fly
3
8 reps
-
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
15 reps
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
10 reps
-
-
2
Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Front Raise
1
2
12 reps
10 reps
-
-
5
Single Arm Rear Delt Fly
3
8 reps
-
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
15 reps
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
10 reps
-
-
2
Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Front Raise
1
2
12 reps
10 reps
-
-
5
Single Arm Rear Delt Fly
3
8 reps
-
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
15 reps
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
10 reps
-
-
2
Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Front Raise
1
2
12 reps
10 reps
-
-
5
Single Arm Rear Delt Fly
3
8 reps
-
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
15 reps
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
10 reps
-
-
2
Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Front Raise
1
2
12 reps
10 reps
-
-
5
Single Arm Rear Delt Fly
3
8 reps
-
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
15 reps
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
15 reps
10 reps
-
-
2
Chest Press (Machine)
3
8 reps
-
3
Chest Fly (Machine)
3
10 reps
-
4
Front Raise
1
2
12 reps
10 reps
-
-
5
Single Arm Rear Delt Fly
3
8 reps
-
6
Behind-The-Neck Press (Smith Machine)
3
1
10 reps
15 reps
-
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Abs
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Abs
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Abs
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Abs
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Abs
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Abs
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Abs
6
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Seated Hamstring Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Abs
6
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
10 Reps
@6
@10
2
Chest Fly (Cable)
3 Sets
12 Reps
-
3
Dip (Bodyweight)
3 Sets
15 Reps
-
4
Bicep Curl (Cable)
1 Set
3 Sets
15 Reps
10 Reps
-
-
5
Overhead Tricep Extension (Cable)
3 Sets
13 Reps
-
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
8
Chin-Up (Bodyweight)
3 Sets
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5 Reps
15 Reps
10 Reps
8 Reps
@5
@10
@10
@10
2
Chest Supported Row (Machine)
3 Sets
12 Reps
-
3
Lat Pulldown (Single Arm)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
5
Seated Military Press (Smith Machine)
3 Sets
1 Set
10 Reps
10 Reps
@10
@6
6
Behind-The-Neck Press (Smith Machine)
3 Sets
1 Set
10 Reps
10 Reps
@10
@6
Day 3
1
Belt Squat
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
2
Seated Hamstring Curl
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Hip Abductor (Machine)
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
Day 4
1
Lat Pulldown
1 Set
3 Sets
10 Reps
12 Reps
-
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Pullover (Dumbbell)
4 Sets
10 Reps
-
4
Preacher Curl (Barbell)
3 Sets
1 Set
10 Reps
8 Reps
-
-
5
Overhead Tricep Extension (Cable)
3 Sets
24 Reps
-
6A
Spider Curl
3 Sets
12 Reps
@10
6B
Incline Curl (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
7
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
10 Reps
-
-
2
Chest Press (Machine)
3 Sets
8 Reps
-
3
Chest Fly (Machine)
3 Sets
10 Reps
-
4
Front Raise
1 Set
2 Sets
12 Reps
10 Reps
-
-
5
Single Arm Rear Delt Fly
3 Sets
8 Reps
-
6
Behind-The-Neck Press (Smith Machine)
3 Sets
1 Set
10 Reps
15 Reps
-
@7
Day 6
1
Leg Press
3 Sets
12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
3
Seated Hamstring Curl
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Abs
6 Sets
-