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BoostcampPNG

Full body high frequency

by Youssef H.
8 athletes joined

Program Description

Get jacked

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 15, 2024 03:58
  • Last Edited
    Jul 19, 2024 11:06
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Bicep Curl (EZ Bar)
3
15 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Lat Pulldown
3
10 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Bicep Curl (EZ Bar)
3
15 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Lat Pulldown
3
10 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Bicep Curl (EZ Bar)
3
15 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Lat Pulldown
3
10 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Bicep Curl (EZ Bar)
3
15 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Lat Pulldown
3
10 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Bicep Curl (EZ Bar)
3
15 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Lat Pulldown
3
10 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Bicep Curl (EZ Bar)
3
15 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Lat Pulldown
3
10 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Bicep Curl (EZ Bar)
3
15 reps
4
Lat Pulldown
3
10 reps
5
Pec Fly (Dumbbell)
3
15 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bicep Curl (EZ Bar)
3
15 reps
3
Bench Press (Close Grip)
3
10 reps
4
Lat Pulldown
3
10 reps
5
Pec Fly (Dumbbell)
3
15 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bicep Curl (EZ Bar)
3
15 reps
3
Bench Press (Close Grip)
3
10 reps
4
Lat Pulldown
3
10 reps
5
Pec Fly (Dumbbell)
3
15 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bicep Curl (EZ Bar)
3
15 reps
3
Lat Pulldown
3
10 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Shrug (Barbell)
3
15 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bicep Curl (EZ Bar)
3
15 reps
3
Lat Pulldown
3
10 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Shrug (Barbell)
3
15 reps
6
Hanging Leg Raise
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bicep Curl (EZ Bar)
3
15 reps
3
Lat Pulldown
3
10 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Shrug (Barbell)
3
15 reps
6
Hanging Leg Raise
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Tricep Pushdown (Cable)
3
15 reps
3
Unilateral Cable Fly
3
15 reps
4
Romanian Deadlift (Barbell)
3
12 reps
5
Seated Row (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Tricep Pushdown (Cable)
3
15 reps
3
Unilateral Cable Fly
3
15 reps
4
Romanian Deadlift (Barbell)
3
12 reps
5
Seated Row (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Tricep Pushdown (Cable)
3
15 reps
3
Unilateral Cable Fly
3
15 reps
4
Romanian Deadlift (Barbell)
3
12 reps
5
Seated Row (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Tricep Pushdown (Cable)
3
15 reps
3
Unilateral Cable Fly
3
15 reps
4
Romanian Deadlift (Barbell)
3
12 reps
5
Seated Row (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Tricep Pushdown (Cable)
3
15 reps
3
Unilateral Cable Fly
3
15 reps
4
Romanian Deadlift (Barbell)
3
12 reps
5
Seated Row (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Tricep Pushdown (Cable)
3
15 reps
3
Unilateral Cable Fly
3
15 reps
4
Romanian Deadlift (Barbell)
3
12 reps
5
Seated Row (Cable)
3
15 reps
6
Lateral Raise (Dumbbell)
3
12 reps
7
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Lat Pulldown (Close Grip)
3
12 reps
3
Lateral Raise (Dumbbell)
3
12 reps
4
Concentration Curl
3
12 reps
5
Tricep Pushdown (Cable)
3
15 reps
6
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
15 reps
3
Lat Pulldown (Close Grip)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Concentration Curl
3
12 reps
6
Tricep Pushdown (Cable)
3
15 reps
7
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
15 reps
3
Lat Pulldown (Close Grip)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Concentration Curl
3
12 reps
6
Tricep Pushdown (Cable)
3
15 reps
7
Shrug (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
15 reps
3
Lat Pulldown (Close Grip)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Concentration Curl
3
12 reps
6
Tricep Pushdown (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
15 reps
3
Lat Pulldown (Close Grip)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Concentration Curl
3
12 reps
6
Tricep Pushdown (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
15 reps
3
Lat Pulldown (Close Grip)
3
12 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Concentration Curl
3
12 reps
6
Tricep Pushdown (Cable)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
2
Hammer Curl
3
8 reps
3
Seated Wide-Grip Row (Cable)
3
10 reps
4
Face Pull
3
12 reps
5
Belt Squat
3
15 reps
6
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
2
Hammer Curl
3
8 reps
3
Bench Press (Close Grip)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
10 reps
5
Face Pull
3
12 reps
6
Belt Squat
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
2
Hammer Curl
3
8 reps
3
Bench Press (Close Grip)
3
12 reps
4
Seated Wide-Grip Row (Cable)
3
10 reps
5
Face Pull
3
12 reps
6
Belt Squat
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
2
Bench Press (Close Grip)
3
10 reps
3
Hammer Curl
3
8 reps
4
Seated Wide-Grip Row (Cable)
3
10 reps
5
Face Pull
3
12 reps
6
Belt Squat
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
2
Hammer Curl
3
8 reps
3
Seated Wide-Grip Row (Cable)
3
10 reps
4
Face Pull
3
12 reps
5
Belt Squat
3
15 reps
6
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
2
Bench Press (Close Grip)
3
10 reps
3
Hammer Curl
3
8 reps
4
Seated Wide-Grip Row (Cable)
3
10 reps
5
Face Pull
3
12 reps
6
Belt Squat
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Bench Press (Close Grip)
3
10 reps
3
Belt Squat
3
15 reps
4
Hammer Curl
3
8 reps
5
Seated Wide-Grip Row (Cable)
3
10 reps
6
Face Pull
3
12 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Belt Squat
3
15 reps
3
Hammer Curl
3
8 reps
4
Seated Wide-Grip Row (Cable)
3
10 reps
5
Face Pull
3
12 reps
6
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Belt Squat
3
15 reps
3
Bench Press (Close Grip)
3
10 reps
4
Hammer Curl
3
8 reps
5
Pec Fly (Dumbbell)
3
15 reps
6
Face Pull
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Bench Press (Close Grip)
3
10 reps
3
Belt Squat
3
15 reps
4
Hammer Curl
3
8 reps
5
Pec Fly (Dumbbell)
3
15 reps
6
Face Pull
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Bench Press (Close Grip)
3
10 reps
3
Belt Squat
3
15 reps
4
Hammer Curl
3
8 reps
5
Pec Fly (Dumbbell)
3
15 reps
6
Face Pull
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
2
Bench Press (Close Grip)
3
10 reps
3
Belt Squat
3
15 reps
4
Hammer Curl
3
8 reps
5
Pec Fly (Dumbbell)
3
15 reps
6
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Belt Squat
3
15 reps
4
Overhead Tricep Extension (Cable)
3
15 reps
5
Wide Grip Lat Pulldown
3
15 reps
6
Lateral Raise (Cable)
3
20 reps
7
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Belt Squat
3
15 reps
4
Overhead Tricep Extension (Cable)
3
15 reps
5
Wide Grip Lat Pulldown
3
15 reps
6
Lateral Raise (Cable)
3
20 reps
7
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Belt Squat
3
15 reps
4
Overhead Tricep Extension (Cable)
3
15 reps
5
Wide Grip Lat Pulldown
3
15 reps
6
Lateral Raise (Cable)
3
20 reps
7
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Belt Squat
3
15 reps
4
Overhead Tricep Extension (Cable)
3
15 reps
5
Wide Grip Lat Pulldown
3
15 reps
6
Lateral Raise (Cable)
3
20 reps
7
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Belt Squat
3
15 reps
4
Overhead Tricep Extension (Cable)
3
15 reps
5
Wide Grip Lat Pulldown
3
15 reps
6
Lateral Raise (Cable)
3
20 reps
7
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
12 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Belt Squat
3
15 reps
4
Overhead Tricep Extension (Cable)
3
15 reps
5
Wide Grip Lat Pulldown
3
15 reps
6
Lateral Raise (Cable)
3
20 reps
7
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
2
Belt Squat
3
15 reps
3
Pull-Up (Bodyweight)
3
12 reps
4
Dip (Bodyweight)
3
12 reps
5
Lateral Raise (Dumbbell)
3
20 reps
6
Tricep Pushdown (Cable)
3
20 reps
7
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Belt Squat
3
15 reps
3
Pull-Up (Bodyweight)
3
12 reps
4
Dip (Bodyweight)
3
12 reps
5
Lateral Raise (Dumbbell)
3
20 reps
6
Tricep Pushdown (Cable)
3
20 reps
7
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Pull-Up (Bodyweight)
3
12 reps
3
Dip (Bodyweight)
3
12 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Tricep Pushdown (Cable)
3
20 reps
6
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Dip (Bodyweight)
3
12 reps
3
Chin-Up (Bodyweight)
3
12 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Tricep Pushdown (Cable)
3
20 reps
6
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Dip (Bodyweight)
3
12 reps
3
Chin-Up (Bodyweight)
3
12 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Tricep Pushdown (Cable)
3
20 reps
6
Face Pull
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
2
Dip (Bodyweight)
3
12 reps
3
Chin-Up (Bodyweight)
3
12 reps
4
Lateral Raise (Dumbbell)
3
20 reps
5
Tricep Pushdown (Cable)
3
20 reps
6
Face Pull
3
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
2
Seated Military Press (Barbell)
3
10 reps
3
Pec Fly (Dumbbell)
3
15 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Seated Row (Cable)
3
12 reps
6
Cable Crunch
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
2
Seated Military Press (Barbell)
3
10 reps
3
Pec Fly (Dumbbell)
3
15 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Seated Row (Cable)
3
12 reps
6
Cable Crunch
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
2
Seated Military Press (Barbell)
3
10 reps
3
Pec Fly (Dumbbell)
3
15 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Seated Row (Cable)
3
12 reps
6
Cable Crunch
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
2
Seated Military Press (Barbell)
3
10 reps
3
Pec Fly (Dumbbell)
3
15 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Seated Row (Cable)
3
12 reps
6
Cable Crunch
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
2
Seated Military Press (Barbell)
3
10 reps
3
Pec Fly (Dumbbell)
3
15 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Seated Row (Cable)
3
12 reps
6
Cable Crunch
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
2
Seated Military Press (Barbell)
3
10 reps
3
Pec Fly (Dumbbell)
3
15 reps
4
Lateral Raise (Dumbbell)
3
15 reps
5
Seated Row (Cable)
3
12 reps
6
Cable Crunch
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Concentration Curl
3
10 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Lat Pulldown (Close Grip)
3
12 reps
6
Cable Crunch
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
2
Belt Squat
3
12 reps
3
Concentration Curl
3
10 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Lat Pulldown (Close Grip)
3
12 reps
6
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
2
Belt Squat
3
12 reps
3
Concentration Curl
3
10 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Wide Grip Lat Pulldown
3
12 reps
6
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
2
Belt Squat
3
12 reps
3
Concentration Curl
3
10 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Wide Grip Lat Pulldown
3
12 reps
6
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
2
Belt Squat
3
12 reps
3
Concentration Curl
3
10 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Wide Grip Lat Pulldown
3
12 reps
6
Cable Crunch
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
10 reps
2
Belt Squat
3
12 reps
3
Concentration Curl
3
10 reps
4
Pec Fly (Dumbbell)
3
15 reps
5
Wide Grip Lat Pulldown
3
12 reps
6
Cable Crunch
3
15 reps
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Bicep Curl (EZ Bar)
3 Sets
15 Reps
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Tricep Pushdown (Cable)
3 Sets
15 Reps
3
Unilateral Cable Fly
3 Sets
15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Shrug (Barbell)
3 Sets
15 Reps
Day 4
1
Dip (Bodyweight)
3 Sets
12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Belt Squat
3 Sets
15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5
Wide Grip Lat Pulldown
3 Sets
15 Reps
6
Lateral Raise (Cable)
3 Sets
20 Reps
7
Face Pull
3 Sets
20 Reps
Day 5
1
Concentration Curl
3 Sets
10 Reps
2
Seated Military Press (Barbell)
3 Sets
10 Reps
3
Pec Fly (Dumbbell)
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Cable Crunch
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 3
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
2
Hammer Curl
3 Sets
8 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Face Pull
3 Sets
12 Reps
5
Belt Squat
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
15 Reps