Program Description
Abstract: This program was developed and methodically produced based on Harrison S. McDermott’s personal knowledge and understanding of hypertrophy and strength gain. This program is NOT intended to be a typical program, or to be used as the pinnacle of power building training. This program is intended for the use of individuals who are beyond beginners, and well into the intermediate and potentially advanced end of the training spectrum.
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalPowerbuilding, Powerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 28, 2025 10:18
- Last EditedFeb 01, 2025 03:29
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ON THE BOOSTCAMP APP FOR FREE
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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
Deadlift (Barbell)
1
1
1
1
2-10 reps
2-8 reps
2-6 reps
2-4 reps
-
-
-
-
2
Reverse Nordic Curl
3
8-15 reps
-
3
Lateral Raise (Machine)
4
8-12 reps
-
4
Pullover (Machine)
3
8-20 reps
-
5
Rear Delt Fly (Machine)
4
10-25 reps
-
6
Reverse Hyperextension
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2-10 reps
2-8 reps
2-6 reps
2-4 reps
-
-
-
-
2
Reverse Nordic Curl
3
8-15 reps
-
3
Lateral Raise (Machine)
4
8-12 reps
-
4
Pullover (Machine)
3
8-20 reps
-
5
Rear Delt Fly (Machine)
4
10-25 reps
-
6
Reverse Hyperextension
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2-10 reps
2-8 reps
2-6 reps
2-4 reps
-
-
-
-
2
Reverse Nordic Curl
3
8-15 reps
-
3
Lateral Raise (Machine)
4
8-12 reps
-
4
Pullover (Machine)
3
8-20 reps
-
5
Rear Delt Fly (Machine)
4
10-25 reps
-
6
Reverse Hyperextension
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2-10 reps
2-8 reps
2-6 reps
2-4 reps
-
-
-
-
2
Reverse Nordic Curl
3
8-15 reps
-
3
Lateral Raise (Machine)
4
8-12 reps
-
4
Pullover (Machine)
3
8-20 reps
-
5
Rear Delt Fly (Machine)
4
10-25 reps
-
6
Reverse Hyperextension
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2-10 reps
2-8 reps
2-6 reps
2-4 reps
-
-
-
-
2
Reverse Nordic Curl
3
8-15 reps
-
3
Lateral Raise (Machine)
4
8-12 reps
-
4
Pullover (Machine)
3
8-20 reps
-
5
Rear Delt Fly (Machine)
4
10-25 reps
-
6
Reverse Hyperextension
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2-10 reps
2-8 reps
2-6 reps
2-4 reps
-
-
-
-
2
Reverse Nordic Curl
3
8-15 reps
-
3
Lateral Raise (Machine)
4
8-12 reps
-
4
Pullover (Machine)
3
8-20 reps
-
5
Rear Delt Fly (Machine)
4
10-25 reps
-
6
Reverse Hyperextension
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2-10 reps
2-8 reps
2-6 reps
2-4 reps
-
-
-
-
2
Reverse Nordic Curl
3
8-15 reps
-
3
Lateral Raise (Machine)
4
8-12 reps
-
4
Pullover (Machine)
3
8-20 reps
-
5
Rear Delt Fly (Machine)
4
10-25 reps
-
6
Reverse Hyperextension
2
15-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2-10 reps
2-8 reps
2-6 reps
2-4 reps
-
-
-
-
2
Reverse Nordic Curl
3
8-15 reps
-
3
Lateral Raise (Machine)
4
8-12 reps
-
4
Pullover (Machine)
3
8-20 reps
-
5
Rear Delt Fly (Machine)
4
10-25 reps
-
6
Reverse Hyperextension
2
15-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2-10 reps
2-8 reps
2-6 reps
-
-
-
2
Rolling Tricep Extension (Dumbbell)
3
4-10 reps
-
3
Overhead Tricep Extension (Cable)
3
12-25 reps
-
4
Chest Supported Row (Machine)
3
6-12 reps
-
5
Bicep Curl (Machine)
1
2
10-20 reps
8-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2-10 reps
2-8 reps
2-6 reps
-
-
-
2
Rolling Tricep Extension (Dumbbell)
3
4-10 reps
-
3
Overhead Tricep Extension (Cable)
3
12-25 reps
-
4
Chest Supported Row (Machine)
3
6-12 reps
-
5
Bicep Curl (Machine)
1
2
10-20 reps
8-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2-10 reps
2-8 reps
2-6 reps
-
-
-
2
Rolling Tricep Extension (Dumbbell)
3
4-10 reps
-
3
Overhead Tricep Extension (Cable)
3
12-25 reps
-
4
Chest Supported Row (Machine)
3
6-12 reps
-
5
Bicep Curl (Machine)
1
2
10-20 reps
8-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2-10 reps
2-8 reps
2-6 reps
-
-
-
2
Rolling Tricep Extension (Dumbbell)
3
4-10 reps
-
3
Overhead Tricep Extension (Cable)
3
12-25 reps
-
4
Chest Supported Row (Machine)
3
6-12 reps
-
5
Bicep Curl (Machine)
1
2
10-20 reps
8-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2-10 reps
2-8 reps
2-6 reps
-
-
-
2
Rolling Tricep Extension (Dumbbell)
3
4-10 reps
-
3
Overhead Tricep Extension (Cable)
3
12-25 reps
-
4
Chest Supported Row (Machine)
3
6-12 reps
-
5
Bicep Curl (Machine)
1
2
10-20 reps
8-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2-10 reps
2-8 reps
2-6 reps
-
-
-
2
Rolling Tricep Extension (Dumbbell)
3
4-10 reps
-
3
Overhead Tricep Extension (Cable)
3
12-25 reps
-
4
Chest Supported Row (Machine)
3
6-12 reps
-
5
Bicep Curl (Machine)
1
2
10-20 reps
8-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2-10 reps
2-8 reps
2-6 reps
-
-
-
2
Rolling Tricep Extension (Dumbbell)
3
4-10 reps
-
3
Overhead Tricep Extension (Cable)
3
12-25 reps
-
4
Chest Supported Row (Machine)
3
6-12 reps
-
5
Bicep Curl (Machine)
1
2
10-20 reps
8-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2-10 reps
2-8 reps
2-6 reps
-
-
-
2
Rolling Tricep Extension (Dumbbell)
3
4-10 reps
-
3
Overhead Tricep Extension (Cable)
3
12-25 reps
-
4
Chest Supported Row (Machine)
3
6-12 reps
-
5
Bicep Curl (Machine)
1
2
10-20 reps
8-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7-15 reps
-
2
Sissy Squat
1
2
10-30 reps
10-25 reps
-
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Standing Calf Raise
5
15-30 reps
-
6
Rear Delt Fly (Machine)
2
1
6-10 reps
4-8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7-15 reps
-
2
Sissy Squat
1
2
10-30 reps
10-25 reps
-
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Standing Calf Raise
5
15-30 reps
-
6
Rear Delt Fly (Machine)
2
1
6-10 reps
4-8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7-15 reps
-
2
Sissy Squat
1
2
10-30 reps
10-25 reps
-
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Standing Calf Raise
5
15-30 reps
-
6
Rear Delt Fly (Machine)
2
1
6-10 reps
4-8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7-15 reps
-
2
Sissy Squat
1
2
10-30 reps
10-25 reps
-
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Standing Calf Raise
5
15-30 reps
-
6
Rear Delt Fly (Machine)
2
1
6-10 reps
4-8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7-15 reps
-
2
Sissy Squat
1
2
10-30 reps
10-25 reps
-
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Standing Calf Raise
5
15-30 reps
-
6
Rear Delt Fly (Machine)
2
1
6-10 reps
4-8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7-15 reps
-
2
Sissy Squat
1
2
10-30 reps
10-25 reps
-
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Standing Calf Raise
5
15-30 reps
-
6
Rear Delt Fly (Machine)
2
1
6-10 reps
4-8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7-15 reps
-
2
Sissy Squat
1
2
10-30 reps
10-25 reps
-
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Standing Calf Raise
5
15-30 reps
-
6
Rear Delt Fly (Machine)
2
1
6-10 reps
4-8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7-15 reps
-
2
Sissy Squat
1
2
10-30 reps
10-25 reps
-
-
3
Hip Adductor (Machine)
3
12 reps
-
4
Hip Abductor (Machine)
3
12 reps
-
5
Standing Calf Raise
5
15-30 reps
-
6
Rear Delt Fly (Machine)
2
1
6-10 reps
4-8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-12 reps
-
2
Lying Leg Curl
3
8-15 reps
-
3
Lateral Raise (Machine)
2
1
6-10 reps
4-8 reps
-
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Reverse Hyperextension
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-12 reps
-
2
Lying Leg Curl
3
8-15 reps
-
3
Lateral Raise (Machine)
2
1
6-10 reps
4-8 reps
-
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Reverse Hyperextension
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-12 reps
-
2
Lying Leg Curl
3
8-15 reps
-
3
Lateral Raise (Machine)
2
1
6-10 reps
4-8 reps
-
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Reverse Hyperextension
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-12 reps
-
2
Lying Leg Curl
3
8-15 reps
-
3
Lateral Raise (Machine)
2
1
6-10 reps
4-8 reps
-
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Reverse Hyperextension
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-12 reps
-
2
Lying Leg Curl
3
8-15 reps
-
3
Lateral Raise (Machine)
2
1
6-10 reps
4-8 reps
-
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Reverse Hyperextension
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-12 reps
-
2
Lying Leg Curl
3
8-15 reps
-
3
Lateral Raise (Machine)
2
1
6-10 reps
4-8 reps
-
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Reverse Hyperextension
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-12 reps
-
2
Lying Leg Curl
3
8-15 reps
-
3
Lateral Raise (Machine)
2
1
6-10 reps
4-8 reps
-
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Reverse Hyperextension
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-12 reps
-
2
Lying Leg Curl
3
8-15 reps
-
3
Lateral Raise (Machine)
2
1
6-10 reps
4-8 reps
-
-
4
Chest Supported Row (Machine)
3
12-20 reps
-
5
Reverse Hyperextension
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
-
2
Dip (Weighted)
3
6-15 reps
-
3
Pullover (Machine)
1
1
1
6-12 reps
6-11 reps
6-10 reps
-
-
-
4
Overhead Tricep Extension (Cable)
1
3
5-10 reps
4-10 reps
-
-
5
Rear Delt Fly (Machine)
2
2
6-15 reps
6-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
-
2
Dip (Weighted)
3
6-15 reps
-
3
Pullover (Machine)
1
1
1
6-12 reps
6-11 reps
6-10 reps
-
-
-
4
Overhead Tricep Extension (Cable)
1
3
5-10 reps
4-10 reps
-
-
5
Rear Delt Fly (Machine)
2
2
6-15 reps
6-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
-
2
Dip (Weighted)
3
6-15 reps
-
3
Pullover (Machine)
1
1
1
6-12 reps
6-11 reps
6-10 reps
-
-
-
4
Overhead Tricep Extension (Cable)
1
3
5-10 reps
4-10 reps
-
-
5
Rear Delt Fly (Machine)
2
2
6-15 reps
6-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
-
2
Dip (Weighted)
3
6-15 reps
-
3
Pullover (Machine)
1
1
1
6-12 reps
6-11 reps
6-10 reps
-
-
-
4
Overhead Tricep Extension (Cable)
1
3
5-10 reps
4-10 reps
-
-
5
Rear Delt Fly (Machine)
2
2
6-15 reps
6-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
-
2
Dip (Weighted)
3
6-15 reps
-
3
Pullover (Machine)
1
1
1
6-12 reps
6-11 reps
6-10 reps
-
-
-
4
Overhead Tricep Extension (Cable)
1
3
5-10 reps
4-10 reps
-
-
5
Rear Delt Fly (Machine)
2
2
6-15 reps
6-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
-
2
Dip (Weighted)
3
6-15 reps
-
3
Pullover (Machine)
1
1
1
6-12 reps
6-11 reps
6-10 reps
-
-
-
4
Overhead Tricep Extension (Cable)
1
3
5-10 reps
4-10 reps
-
-
5
Rear Delt Fly (Machine)
2
2
6-15 reps
6-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
-
2
Dip (Weighted)
3
6-15 reps
-
3
Pullover (Machine)
1
1
1
6-12 reps
6-11 reps
6-10 reps
-
-
-
4
Overhead Tricep Extension (Cable)
1
3
5-10 reps
4-10 reps
-
-
5
Rear Delt Fly (Machine)
2
2
6-15 reps
6-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-15 reps
-
2
Dip (Weighted)
3
6-15 reps
-
3
Pullover (Machine)
1
1
1
6-12 reps
6-11 reps
6-10 reps
-
-
-
4
Overhead Tricep Extension (Cable)
1
3
5-10 reps
4-10 reps
-
-
5
Rear Delt Fly (Machine)
2
2
6-15 reps
6-12 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2-8 reps
2-6 reps
-
-
2
Lateral Raise (Machine)
3
6-15 reps
-
3
Sissy Squat
1
2
12-30 reps
12-25 reps
-
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Standing Calf Raise
4
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2-8 reps
2-6 reps
-
-
2
Lateral Raise (Machine)
3
6-15 reps
-
3
Sissy Squat
1
2
12-30 reps
12-25 reps
-
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Standing Calf Raise
4
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2-8 reps
2-6 reps
-
-
2
Lateral Raise (Machine)
3
6-15 reps
-
3
Sissy Squat
1
2
12-30 reps
12-25 reps
-
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Standing Calf Raise
4
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2-8 reps
2-6 reps
-
-
2
Lateral Raise (Machine)
3
6-15 reps
-
3
Sissy Squat
1
2
12-30 reps
12-25 reps
-
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Standing Calf Raise
4
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2-8 reps
2-6 reps
-
-
2
Lateral Raise (Machine)
3
6-15 reps
-
3
Sissy Squat
1
2
12-30 reps
12-25 reps
-
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Standing Calf Raise
4
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2-8 reps
2-6 reps
-
-
2
Lateral Raise (Machine)
3
6-15 reps
-
3
Sissy Squat
1
2
12-30 reps
12-25 reps
-
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Standing Calf Raise
4
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2-8 reps
2-6 reps
-
-
2
Lateral Raise (Machine)
3
6-15 reps
-
3
Sissy Squat
1
2
12-30 reps
12-25 reps
-
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Standing Calf Raise
4
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2-8 reps
2-6 reps
-
-
2
Lateral Raise (Machine)
3
6-15 reps
-
3
Sissy Squat
1
2
12-30 reps
12-25 reps
-
-
4
Hip Adductor (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Standing Calf Raise
4
6-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
2-10 Reps
2-8 Reps
2-6 Reps
2-4 Reps
-
-
-
-
2
Reverse Nordic Curl3 Sets
8-15 Reps
-
3
Lateral Raise (Machine)4 Sets
8-12 Reps
-
4
Pullover (Machine)3 Sets
8-20 Reps
-
5
Rear Delt Fly (Machine)4 Sets
10-25 Reps
-
6
Reverse Hyperextension2 Sets
15-30 Reps
-
Day 2
1
Bench Press (Barbell)1 Set
2 Sets
2 Sets
2-10 Reps
2-8 Reps
2-6 Reps
-
-
-
2
Rolling Tricep Extension (Dumbbell)3 Sets
4-10 Reps
-
3
Overhead Tricep Extension (Cable)3 Sets
12-25 Reps
-
4
Chest Supported Row (Machine)3 Sets
6-12 Reps
-
5
Bicep Curl (Machine)1 Set
2 Sets
10-20 Reps
8-15 Reps
-
-
Day 3
1
Squat (Barbell)4 Sets
7-15 Reps
-
2
Sissy Squat1 Set
2 Sets
10-30 Reps
10-25 Reps
-
-
3
Hip Adductor (Machine)3 Sets
12 Reps
-
4
Hip Abductor (Machine)3 Sets
12 Reps
-
5
Standing Calf Raise5 Sets
15-30 Reps
-
6
Rear Delt Fly (Machine)2 Sets
1 Set
6-10 Reps
4-8 Reps
-
-
Day 4
1
Deadlift (Barbell)4 Sets
6-12 Reps
-
2
Lying Leg Curl3 Sets
8-15 Reps
-
3
Lateral Raise (Machine)2 Sets
1 Set
6-10 Reps
4-8 Reps
-
-
4
Chest Supported Row (Machine)3 Sets
12-20 Reps
-
5
Reverse Hyperextension3 Sets
8-15 Reps
-
Day 5
1
Incline Bench Press (Barbell)3 Sets
8-15 Reps
-
2
Dip (Weighted)3 Sets
6-15 Reps
-
3
Pullover (Machine)1 Set
1 Set
1 Set
6-12 Reps
6-11 Reps
6-10 Reps
-
-
-
4
Overhead Tricep Extension (Cable)1 Set
3 Sets
5-10 Reps
4-10 Reps
-
-
5
Rear Delt Fly (Machine)2 Sets
2 Sets
6-15 Reps
6-12 Reps
-
-
Day 6
1
Squat (Barbell)2 Sets
2 Sets
2-8 Reps
2-6 Reps
-
-
2
Lateral Raise (Machine)3 Sets
6-15 Reps
-
3
Sissy Squat1 Set
2 Sets
12-30 Reps
12-25 Reps
-
-
4
Hip Adductor (Machine)3 Sets
12 Reps
-
5
Hip Abductor (Machine)3 Sets
12 Reps
-
6
Standing Calf Raise4 Sets
6-15 Reps
-