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BoostcampPNG

Fight ya dad this christmas

by Cam
1 athletes joined

Program Description

Look good, feel shit, rest tomorrow

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 25, 2024 10:38
  • Last Edited
    May 27, 2024 07:45
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Single Arm Rear Delt Fly
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5A
Upright Row (Barbell)
3
10 reps
RPE 8
5B
Push Press (Barbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Single Arm Rear Delt Fly
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5A
Upright Row (Barbell)
3
10 reps
RPE 8
5B
Push Press (Barbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Single Arm Rear Delt Fly
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5A
Upright Row (Barbell)
3
10 reps
RPE 8
5B
Push Press (Barbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Single Arm Rear Delt Fly
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5A
Upright Row (Barbell)
3
10 reps
RPE 8
5B
Push Press (Barbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Single Arm Rear Delt Fly
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5A
Upright Row (Barbell)
3
10 reps
RPE 8
5B
Push Press (Barbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Single Arm Rear Delt Fly
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5A
Upright Row (Barbell)
3
10 reps
RPE 8
5B
Push Press (Barbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Single Arm Rear Delt Fly
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5A
Upright Row (Barbell)
3
10 reps
RPE 8
5B
Push Press (Barbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Single Arm Rear Delt Fly
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5A
Upright Row (Barbell)
3
10 reps
RPE 8
5B
Push Press (Barbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 5
2
Belt Squat Stiff Leg Deadlifts
1
3
10 reps
10 reps
RPE 5
RPE 8
3
Belt Squat
1
3
10 reps
12 reps
RPE 5
RPE 10
4
Leg Extension
2
1
10 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 5
2
Belt Squat Stiff Leg Deadlifts
1
3
10 reps
10 reps
RPE 5
RPE 8
3
Belt Squat
1
3
10 reps
12 reps
RPE 5
RPE 10
4
Leg Extension
2
1
10 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 5
2
Belt Squat Stiff Leg Deadlifts
1
3
10 reps
10 reps
RPE 5
RPE 8
3
Belt Squat
1
3
10 reps
12 reps
RPE 5
RPE 10
4
Leg Extension
2
1
10 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 5
2
Belt Squat Stiff Leg Deadlifts
1
3
10 reps
10 reps
RPE 5
RPE 8
3
Belt Squat
1
3
10 reps
12 reps
RPE 5
RPE 10
4
Leg Extension
2
1
10 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 5
2
Belt Squat Stiff Leg Deadlifts
1
3
10 reps
10 reps
RPE 5
RPE 8
3
Belt Squat
1
3
10 reps
12 reps
RPE 5
RPE 10
4
Leg Extension
2
1
10 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 5
2
Belt Squat Stiff Leg Deadlifts
1
3
10 reps
10 reps
RPE 5
RPE 8
3
Belt Squat
1
3
10 reps
12 reps
RPE 5
RPE 10
4
Leg Extension
2
1
10 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 5
2
Belt Squat Stiff Leg Deadlifts
1
3
10 reps
10 reps
RPE 5
RPE 8
3
Belt Squat
1
3
10 reps
12 reps
RPE 5
RPE 10
4
Leg Extension
2
1
10 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 5
2
Belt Squat Stiff Leg Deadlifts
1
3
10 reps
10 reps
RPE 5
RPE 8
3
Belt Squat
1
3
10 reps
12 reps
RPE 5
RPE 10
4
Leg Extension
2
1
10 reps
20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
10 reps
RPE 5
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
1
8 reps
15 reps
RPE 8
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
10 reps
RPE 5
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
1
8 reps
15 reps
RPE 8
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
10 reps
RPE 5
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
1
8 reps
15 reps
RPE 8
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
10 reps
RPE 5
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
1
8 reps
15 reps
RPE 8
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
10 reps
RPE 5
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
1
8 reps
15 reps
RPE 8
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
10 reps
RPE 5
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
1
8 reps
15 reps
RPE 8
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
10 reps
RPE 5
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
1
8 reps
15 reps
RPE 8
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
10 reps
RPE 5
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
1
8 reps
15 reps
RPE 8
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 8
3
Single Arm Incline Press
3
6 reps
RPE 8
4
Tricep Kickback
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6 reps
RPE 10
6
Dip (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 8
3
Single Arm Incline Press
3
6 reps
RPE 8
4
Tricep Kickback
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6 reps
RPE 10
6
Dip (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 8
3
Single Arm Incline Press
3
6 reps
RPE 8
4
Tricep Kickback
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6 reps
RPE 10
6
Dip (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 8
3
Single Arm Incline Press
3
6 reps
RPE 8
4
Tricep Kickback
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6 reps
RPE 10
6
Dip (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 8
3
Single Arm Incline Press
3
6 reps
RPE 8
4
Tricep Kickback
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6 reps
RPE 10
6
Dip (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 8
3
Single Arm Incline Press
3
6 reps
RPE 8
4
Tricep Kickback
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6 reps
RPE 10
6
Dip (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 8
3
Single Arm Incline Press
3
6 reps
RPE 8
4
Tricep Kickback
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6 reps
RPE 10
6
Dip (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 8
3
Single Arm Incline Press
3
6 reps
RPE 8
4
Tricep Kickback
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6 reps
RPE 10
6
Dip (Bodyweight)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Meadow Row
3
6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6 reps
RPE 10
6
Cable Shrugs
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Meadow Row
3
6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6 reps
RPE 10
6
Cable Shrugs
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Meadow Row
3
6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6 reps
RPE 10
6
Cable Shrugs
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Meadow Row
3
6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6 reps
RPE 10
6
Cable Shrugs
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Meadow Row
3
6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6 reps
RPE 10
6
Cable Shrugs
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Meadow Row
3
6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6 reps
RPE 10
6
Cable Shrugs
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Meadow Row
3
6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6 reps
RPE 10
6
Cable Shrugs
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Meadow Row
3
6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6 reps
RPE 10
6
Cable Shrugs
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Machine)
3 Sets
10 Reps
@8
3
Single Arm Rear Delt Fly
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8 Reps
@8
5A
Upright Row (Barbell)
3 Sets
10 Reps
@8
5B
Push Press (Barbell)
3 Sets
10 Reps
@8
6
Dip (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@5
2
Belt Squat Stiff Leg Deadlifts
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
3
Belt Squat
1 Set
3 Sets
10 Reps
12 Reps
@5
@10
4
Leg Extension
2 Sets
1 Set
10 Reps
20 Reps
@8
@10
Day 3
1
Lat Pulldown
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
3
Underhand Lat Pulldown
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
15 Reps
@8
@10
5
Hammer Curl
3 Sets
6 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Cable)
3 Sets
8 Reps
@8
3
Single Arm Incline Press
3 Sets
6 Reps
@8
4
Tricep Kickback
3 Sets
8 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
6
Dip (Bodyweight)
3 Sets
15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
5 Reps
5 Reps
@5
@6
@8
@10
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
10 Reps
@10
Day 6
1
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Meadow Row
3 Sets
6 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
6 Reps
@10
6
Cable Shrugs
3 Sets
10 Reps
@8