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Fresh Beef Jerky

by Cam
2 athletes joined

Program Description

Leanest of beefs

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 20, 2024 09:51
  • Last Edited
    Sep 23, 2024 01:39
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
-
-
-
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
-
-
-
2A
Leg Extension
3
15 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
-
-
-
2A
Leg Extension
3
15 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
-
-
-
2A
Leg Extension
3
15 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
-
-
-
2A
Leg Extension
3
15 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
-
-
-
2A
Leg Extension
3
15 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
-
-
-
2A
Leg Extension
3
15 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
-
-
-
2A
Leg Extension
3
15 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
-
-
-
2A
Leg Extension
3
15 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
-
-
-
2A
Leg Extension
3
15 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
-
-
-
2A
Leg Extension
3
15 reps
-
2B
Seated Hamstring Curl
3
15 reps
-
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Walking Lunge (Dumbbell)
2
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Hip Abductor (Machine)
3
15 reps
-
7
Hip Adductor (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
-
-
-
2
Pec Deck (Machine)
4
20 reps
-
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
20 reps
-
6
Dip (Bodyweight)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
-
-
-
2
Pec Deck (Machine)
4
20 reps
-
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
20 reps
-
6
Dip (Bodyweight)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
-
-
-
2
Pec Deck (Machine)
4
20 reps
-
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
20 reps
-
6
Dip (Bodyweight)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
-
-
-
2
Pec Deck (Machine)
4
20 reps
-
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
20 reps
-
6
Dip (Bodyweight)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
-
-
-
2
Pec Deck (Machine)
4
20 reps
-
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
20 reps
-
6
Dip (Bodyweight)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
-
-
-
2
Pec Deck (Machine)
4
20 reps
-
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
20 reps
-
6
Dip (Bodyweight)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
-
-
-
2
Pec Deck (Machine)
4
20 reps
-
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
20 reps
-
6
Dip (Bodyweight)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
-
-
-
2
Pec Deck (Machine)
4
20 reps
-
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
20 reps
-
6
Dip (Bodyweight)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
-
-
-
2
Pec Deck (Machine)
4
20 reps
-
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
20 reps
-
6
Dip (Bodyweight)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
-
-
-
2
Pec Deck (Machine)
4
20 reps
-
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
-
4B
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
20 reps
-
6
Dip (Bodyweight)
1
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
-
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
-
-
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6A
Incline Curl (Dumbbell)
3
15 reps
-
6B
Spider Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
-
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
-
-
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6A
Incline Curl (Dumbbell)
3
15 reps
-
6B
Spider Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
-
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
-
-
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6A
Incline Curl (Dumbbell)
3
15 reps
-
6B
Spider Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
-
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
-
-
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6A
Incline Curl (Dumbbell)
3
15 reps
-
6B
Spider Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
-
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
-
-
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6A
Incline Curl (Dumbbell)
3
15 reps
-
6B
Spider Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
-
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
-
-
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6A
Incline Curl (Dumbbell)
3
15 reps
-
6B
Spider Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
-
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
-
-
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6A
Incline Curl (Dumbbell)
3
15 reps
-
6B
Spider Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
-
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
-
-
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6A
Incline Curl (Dumbbell)
3
15 reps
-
6B
Spider Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
-
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
-
-
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6A
Incline Curl (Dumbbell)
3
15 reps
-
6B
Spider Curl
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
-
-
2
Pullover (Dumbbell)
3
15 reps
-
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
-
-
-
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
-
-
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6A
Incline Curl (Dumbbell)
3
15 reps
-
6B
Spider Curl
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
-
-
-
-
2
Hip Thrust (Barbell)
3
10 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Leg Curl
3
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@6
@6
@6
2
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
3
Upright Row (Cable)
3 Sets
12 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
24 Reps
@6
Day 2
1
T-Bar Row
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
-
-
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@6
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
12 Reps
@8
5
Cable Shrugs
3 Sets
15 Reps
@6
6
Preacher Curl (Barbell)
4 Sets
10 Reps
@6
Day 3
1
Pendulum Squat
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
2A
Leg Extension
3 Sets
15 Reps
-
2B
Seated Hamstring Curl
3 Sets
15 Reps
-
3
Belt Squat
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
-
-
-
-
4
Walking Lunge (Dumbbell)
2 Sets
20 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Hip Abductor (Machine)
3 Sets
15 Reps
-
7
Hip Adductor (Machine)
3 Sets
15 Reps
-
Day 4
1
Incline Chest Press (Machine)
2 Sets
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
2
Pec Deck (Machine)
4 Sets
20 Reps
-
3
Pec Fly (Dumbbell)
2 Sets
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
4A
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
-
6
Dip (Bodyweight)
1 Set
30 Reps
-
Day 5
1
Leverage Iso Row
3 Sets
3 Sets
20 Reps
5 Reps
-
-
2
Pullover (Dumbbell)
3 Sets
15 Reps
-
3
Chest Supported Row (Dumbbell)
2 Sets
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
4
Wide Grip Lat Pulldown
2 Sets
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
6A
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
6B
Spider Curl
3 Sets
15 Reps
-
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
3 Reps
-
-
-
-
2
Hip Thrust (Barbell)
3 Sets
10 Reps
-
3
Standing Calf Raise
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Leg Curl
3 Sets
10 Reps
-