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BoostcampPNG

High-Intensity Low Volume

by Salman A.
1 athletes joined

Program Description

This 6 day workout split builds muscle by lowering the total volume in each workout and increasing the intensity on every lift. Read on to learn more! Link to Workout: https://www.muscleandstrength.com/ workouts/6-day-low-volume-high-intensity-workoutsplit

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 18, 2024 12:30
  • Last Edited
    Nov 23, 2024 10:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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 (Smith Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Chest Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pec Deck (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
7
Seated Dip (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Chest Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pec Deck (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
7
Seated Dip (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Chest Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pec Deck (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
7
Seated Dip (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Chest Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pec Deck (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
7
Seated Dip (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Chest Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pec Deck (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
7
Seated Dip (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Chest Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pec Deck (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
7
Seated Dip (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Dumbbell Row
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rack Pull (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Dumbbell Row
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rack Pull (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Dumbbell Row
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rack Pull (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Dumbbell Row
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rack Pull (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Dumbbell Row
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rack Pull (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Dumbbell Row
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rack Pull (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Front Squat (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Hack Squat
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Single Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Walking Lunge (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Front Squat (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Hack Squat
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Single Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Walking Lunge (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Front Squat (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Hack Squat
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Single Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Walking Lunge (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Front Squat (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Hack Squat
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Single Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Walking Lunge (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Front Squat (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Hack Squat
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Single Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Walking Lunge (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Front Squat (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Hack Squat
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Single Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Walking Lunge (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Seated Military Press (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rear Delt Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Bicep Curl (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Hammer Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Seated Military Press (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rear Delt Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Bicep Curl (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Hammer Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Seated Military Press (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rear Delt Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Bicep Curl (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Hammer Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Seated Military Press (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rear Delt Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Bicep Curl (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Hammer Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Seated Military Press (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rear Delt Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Bicep Curl (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Hammer Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Seated Military Press (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rear Delt Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Bicep Curl (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Hammer Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Single Arm Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pullover (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Single Arm Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pullover (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Single Arm Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pullover (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Single Arm Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pullover (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Single Arm Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pullover (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Single Arm Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pullover (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Stiff Leg Deadlift
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Seated Hamstring Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Glute Bridge (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Leg Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Stiff Leg Deadlift
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Seated Hamstring Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Glute Bridge (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Leg Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Stiff Leg Deadlift
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Seated Hamstring Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Glute Bridge (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Leg Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Stiff Leg Deadlift
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Seated Hamstring Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Glute Bridge (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Leg Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Stiff Leg Deadlift
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Seated Hamstring Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Glute Bridge (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Leg Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Stiff Leg Deadlift
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Seated Hamstring Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Glute Bridge (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Leg Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
2
Chest Press (Machine)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
3
Pec Deck (Machine)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
4
Chest Fly (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
7
Seated Dip (Machine)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
Day 2
1
Seated Row (Machine)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
2
Dumbbell Row
1 Set
1 Set
8 Reps
12 Reps
@9
@7
3
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
4
Rack Pull (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
Day 3
1
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@9
@7
2
Front Squat (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
3
Hack Squat
1 Set
1 Set
8 Reps
12 Reps
@9
@7
4
Single Leg Press
1 Set
1 Set
8 Reps
12 Reps
@9
@7
5
Walking Lunge (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
6
Seated Calf Raise
1 Set
1 Set
8 Reps
12 Reps
@9
@7
Day 4
1
Shoulder Press (Machine)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
2
Seated Military Press (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
4
Rear Delt Fly (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
5
Bicep Curl (Machine)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
6
Hammer Curl
1 Set
1 Set
8 Reps
12 Reps
@9
@7
Day 5
1
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
2
Single Arm Row (Machine)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
3
Pullover (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
4
Lat Pulldown
1 Set
1 Set
8 Reps
12 Reps
@9
@7
Day 6
1
Lying Leg Curl
1 Set
1 Set
8 Reps
12 Reps
@9
@7
2
Stiff Leg Deadlift
1 Set
1 Set
8 Reps
12 Reps
@9
@7
3
Seated Hamstring Curl
1 Set
1 Set
8 Reps
12 Reps
@9
@7
4
Glute Bridge (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
5
Single Leg Calf Raise
1 Set
1 Set
8 Reps
12 Reps
@9
@7
6
Seated Calf Raise
1 Set
1 Set
8 Reps
12 Reps
@9
@7