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BoostcampPNG

Muscle building

by Mico Gabriel Villaruel
5.0
(1 rating)

Program Description

Hypertrophic training

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 14, 2024 07:20
  • Last Edited
    Jun 14, 2024 09:38
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Abs Crunch (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Abs Crunch (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Abs Crunch (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Abs Crunch (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Abs Crunch (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Abs Crunch (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Abs Crunch (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Abs Crunch (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Abs Crunch (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Abs Crunch (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Abs Crunch (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
4
12 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Abs Crunch (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
15 reps
RPE 6
6
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
15 reps
RPE 6
6
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
15 reps
RPE 6
6
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
15 reps
RPE 6
6
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
15 reps
RPE 6
6
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
15 reps
RPE 6
6
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
15 reps
RPE 6
6
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
15 reps
RPE 6
6
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
15 reps
RPE 6
6
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
15 reps
RPE 6
6
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
15 reps
RPE 6
6
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Calf Raise (Leg Press)
4
15 reps
RPE 6
6
Leg Raise (Captain's Chair)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Monastery Tricep Extension
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Monastery Tricep Extension
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Monastery Tricep Extension
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Monastery Tricep Extension
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Monastery Tricep Extension
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Monastery Tricep Extension
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Monastery Tricep Extension
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Monastery Tricep Extension
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Monastery Tricep Extension
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Monastery Tricep Extension
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Monastery Tricep Extension
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 8
2
Lat Pulldown
3
15 reps
RPE 7
3
Chest Fly (Machine)
3
15 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7
Monastery Tricep Extension
3
12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 3
1
Leg Press
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
15 Reps
@6
6
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
@7
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
7
Monastery Tricep Extension
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@8
3
Single Leg Press
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
6
Abs Crunch (Machine)
4 Sets
12 Reps
@8