Program Description
Hard work and recovery..
Program Overview
- LevelIntermediate, Novice, Beginner, Advanced
- GoalBodybuilding, Powerbuilding, Bodyweight Fitness, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 09, 2024 01:37
- Last EditedJul 14, 2024 06:09
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Rack Pull (Barbell)
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Shrug (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Lying Leg Curl3 Sets
10-15 Reps
@9
2
Squat (Barbell)3 Sets
6-10 Reps
@9
3
Leg Extension3 Sets
10-15 Reps
@10
4
Single Leg Press3 Sets
15+ Reps
@10
5
Standing Calf Raise3 Sets
8-12 Reps
@10
Day 1
1
Pec Deck (Machine)3 Sets
10-15 Reps
@9
2
Incline Bench Press (Barbell)3 Sets
8-12 Reps
@9
3
Dip (Weighted)3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)3 Sets
10-15 Reps
@9
5
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
@9
6
Cable Crunch3 Sets
10+ Reps
@10
7
Ab Wheel3 Sets
10+ Reps
@10
Day 3
1
Reverse Pec Deck3 Sets
10-15 Reps
@9
2
Seated Overhead Press (Barbell)3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)3 Sets
10-15 Reps
@9
4
Preacher Curl (Barbell)3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)3 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)3 Sets
10+ Reps
@10
7
Ab Wheel3 Sets
10+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)3 Sets
8+ Reps
@9
2
Rack Pull (Barbell)3 Sets
6-10 Reps
@10
3
Seated Row (Cable)3 Sets
8-12 Reps
@9
4
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
@9
5
Shrug (Barbell)3 Sets
8-12 Reps
@9