logo
BoostcampPNG

Garou Physique Speedrun

by Adam M.
12 athletes joined

Program Description

Emphasis on Shoulders Lats and Chest Arms still get a lot of volume tho so don’t worry Can optionally add in forearm training on day 4 with 3-4 sets of wrist curls,reverse wrist curls, and reverse ez bar curls with a thumbless grip. DISCAIMER:You will never look exactly like Garou but it doesn’t hurt to try Do and double linear progression for progressive overload, this means when you reach the end of the rep range or past it you add weight and if your at the beginning of the rep range try to do more reps the next workout. And results don’t happen over weeks, they happen over months and years, remember to train to failure or 1-2 reps before and bulk to put on muscle if you a reasonable body fat percentage, so when you cut you can look like Garou more than before.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 30, 2024 05:09
  • Last Edited
    Feb 10, 2025 08:03
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
8-12 reps
6-12 reps
RPE 10
RPE 10
RPE 10
2
Chest Fly (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Machine)
3
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
8-12 reps
6-12 reps
RPE 10
RPE 10
RPE 10
2
Chest Fly (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Machine)
3
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
8-12 reps
6-12 reps
RPE 10
RPE 10
RPE 10
2
Chest Fly (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Machine)
3
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
8-12 reps
6-12 reps
RPE 10
RPE 10
RPE 10
2
Chest Fly (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Machine)
3
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
8-12 reps
6-12 reps
RPE 10
RPE 10
RPE 10
2
Chest Fly (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Machine)
3
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
8-12 reps
6-12 reps
RPE 10
RPE 10
RPE 10
2
Chest Fly (Cable)
3
8-12 reps
RPE 10
3
Overhead Press (Machine)
3
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
3
Standing Pullover (Cable)
3
6-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
3
Standing Pullover (Cable)
3
6-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
3
Standing Pullover (Cable)
3
6-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
3
Standing Pullover (Cable)
3
6-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
3
Standing Pullover (Cable)
3
6-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
3
Standing Pullover (Cable)
3
6-12 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Stiff Leg Deadlift
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Press (45 Degrees)
3
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4A
Leg Curl
4
8-12 reps
RPE 10
4B
Leg Extension
3
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Stiff Leg Deadlift
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Press (45 Degrees)
3
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4A
Leg Curl
4
8-12 reps
RPE 10
4B
Leg Extension
3
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Stiff Leg Deadlift
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Press (45 Degrees)
3
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4A
Leg Curl
4
8-12 reps
RPE 10
4B
Leg Extension
3
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Stiff Leg Deadlift
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Press (45 Degrees)
3
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4A
Leg Curl
4
8-12 reps
RPE 10
4B
Leg Extension
3
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Stiff Leg Deadlift
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Press (45 Degrees)
3
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4A
Leg Curl
4
8-12 reps
RPE 10
4B
Leg Extension
3
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
2
Stiff Leg Deadlift
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Press (45 Degrees)
3
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4A
Leg Curl
4
8-12 reps
RPE 10
4B
Leg Extension
3
8-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
6-12 reps
RPE 10
2
Leg Raise (Captain's Chair)
3
6-12 reps
RPE 10
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
8-30 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
6-12 reps
RPE 10
2
Leg Raise (Captain's Chair)
3
6-12 reps
RPE 10
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
8-30 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
6-12 reps
RPE 10
2
Leg Raise (Captain's Chair)
3
6-12 reps
RPE 10
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
8-30 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
6-12 reps
RPE 10
2
Leg Raise (Captain's Chair)
3
6-12 reps
RPE 10
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
8-30 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
6-12 reps
RPE 10
2
Leg Raise (Captain's Chair)
3
6-12 reps
RPE 10
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
8-30 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
6-12 reps
RPE 10
2
Leg Raise (Captain's Chair)
3
6-12 reps
RPE 10
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
4
Straight Leg Calf Raise
3
8-30 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 10
6
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10-12 reps
8-12 reps
6-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
2
10-12 reps
RPE 10
3
Overhead Press (Machine)
3
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10-12 reps
8-12 reps
6-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
2
10-12 reps
RPE 10
3
Overhead Press (Machine)
3
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10-12 reps
8-12 reps
6-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
2
10-12 reps
RPE 10
3
Overhead Press (Machine)
3
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10-12 reps
8-12 reps
6-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
2
10-12 reps
RPE 10
3
Overhead Press (Machine)
3
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10-12 reps
8-12 reps
6-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
2
10-12 reps
RPE 10
3
Overhead Press (Machine)
3
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
10-12 reps
8-12 reps
6-12 reps
RPE 10
RPE 10
RPE 10
2
Pec Deck (Machine)
2
10-12 reps
RPE 10
3
Overhead Press (Machine)
3
5-8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Standing Pullover (Cable)
1
6-12 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Standing Pullover (Cable)
1
6-12 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Standing Pullover (Cable)
1
6-12 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Standing Pullover (Cable)
1
6-12 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Standing Pullover (Cable)
1
6-12 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Standing Pullover (Cable)
1
6-12 reps
RPE 10
5
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
RPE 10
RPE 10
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@10
3
Standing Pullover (Cable)
3 Sets
6-12 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@10
@10
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
Day 6
1
Lat Pulldown (Neutral Grip)
3 Sets
6-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
6-12 Reps
@10
3
Seated Row (Cable)
2 Sets
6-12 Reps
@10
4
Standing Pullover (Cable)
1 Set
6-12 Reps
@10
5
Reverse Pec Deck
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@10
@10
7
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
8
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
10-12 Reps
8-12 Reps
6-12 Reps
@10
@10
@10
2
Pec Deck (Machine)
2 Sets
10-12 Reps
@10
3
Overhead Press (Machine)
3 Sets
5-8 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
8+ Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
6-12 Reps
@10
@10
@10
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
3
Overhead Press (Machine)
3 Sets
5-8 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
8+ Reps
@10
Day 3
1
Squat (Smith Machine)
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
2
Stiff Leg Deadlift
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@9.5
3
Leg Press (45 Degrees)
3 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@10
4A
Leg Curl
4 Sets
8-12 Reps
@10
4B
Leg Extension
3 Sets
8-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
Day 4
1
Cable Crunch
3 Sets
6-12 Reps
@10
2
Leg Raise (Captain's Chair)
3 Sets
6-12 Reps
@10
3
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@10
4
Straight Leg Calf Raise
3 Sets
8-30 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@10
6
Shrug (Dumbbell)
3 Sets
6-10 Reps
@10