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BoostcampPNG

Hard To Kill

by Leemond D.
4 athletes joined

Program Description

Seeing if I can get stronger while eating a Carnivore diet.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 03, 2024 09:55
  • Last Edited
    May 07, 2024 10:16
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
6 reps
12 reps
RPE 6
RPE 10
2
Leg Curl
2
3
6 reps
12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
1
1
2
5 reps
8 reps
8 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 7.5
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 7
5
Leg Press
1
1
1
6 reps
5 reps
5 reps
RPE 6
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
6 reps
12 reps
RPE 6
RPE 10
2
Leg Curl
2
3
6 reps
12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
1
1
2
5 reps
8 reps
8 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 7.5
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 7
5
Leg Press
1
1
1
6 reps
5 reps
5 reps
RPE 6
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
6 reps
12 reps
RPE 6
RPE 10
2
Leg Curl
2
3
6 reps
12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
1
1
2
5 reps
8 reps
8 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 7.5
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 7
5
Leg Press
1
1
1
6 reps
5 reps
5 reps
RPE 6
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
6 reps
12 reps
RPE 6
RPE 10
2
Leg Curl
2
3
6 reps
12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
1
1
2
5 reps
8 reps
8 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 7.5
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 7
5
Leg Press
1
1
1
6 reps
5 reps
5 reps
RPE 6
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
6 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
RPE 10
2
Tricep Extension (Dumbbell)
2
12 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Dip (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Pushup
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
6 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
RPE 10
2
Tricep Extension (Dumbbell)
2
12 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Dip (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Pushup
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
6 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
RPE 10
2
Tricep Extension (Dumbbell)
2
12 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Dip (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Pushup
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
6 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
RPE 10
2
Tricep Extension (Dumbbell)
2
12 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Dip (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Pushup
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 6.5
2
Bent Over Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 8
RPE 8.5
RPE 10
3
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
5 reps
RPE 6
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 6.5
2
Bent Over Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 8
RPE 8.5
RPE 10
3
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
5 reps
RPE 6
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 6.5
2
Bent Over Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 8
RPE 8.5
RPE 10
3
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
5 reps
RPE 6
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 6.5
2
Bent Over Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 8
RPE 8.5
RPE 10
3
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
5 reps
RPE 6
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
6 reps
12 reps
RPE 6
RPE 10
2
Leg Curl
2
3
6 reps
12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
1
1
2
5 reps
8 reps
8 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 7.5
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 7
5
Leg Press
1
1
1
6 reps
5 reps
5 reps
RPE 6
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
6 reps
12 reps
RPE 6
RPE 10
2
Leg Curl
2
3
6 reps
12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
1
1
2
5 reps
8 reps
8 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 7.5
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 7
5
Leg Press
1
1
1
6 reps
5 reps
5 reps
RPE 6
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
6 reps
12 reps
RPE 6
RPE 10
2
Leg Curl
2
3
6 reps
12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
1
1
2
5 reps
8 reps
8 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 7.5
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 7
5
Leg Press
1
1
1
6 reps
5 reps
5 reps
RPE 6
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
6 reps
12 reps
RPE 6
RPE 10
2
Leg Curl
2
3
6 reps
12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
1
1
2
5 reps
8 reps
8 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 7.5
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 7
5
Leg Press
1
1
1
6 reps
5 reps
5 reps
RPE 6
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
6 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
RPE 10
2
Tricep Extension (Dumbbell)
2
12 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Dip (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Pushup
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
6 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
RPE 10
2
Tricep Extension (Dumbbell)
2
12 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Dip (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Pushup
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
6 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
RPE 10
2
Tricep Extension (Dumbbell)
2
12 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Dip (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Pushup
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
6 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
RPE 10
2
Tricep Extension (Dumbbell)
2
12 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Dip (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Pushup
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 6.5
2
Bent Over Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 8
RPE 8.5
RPE 10
3
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
5 reps
RPE 6
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 6.5
2
Bent Over Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 8
RPE 8.5
RPE 10
3
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
5 reps
RPE 6
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 6.5
2
Bent Over Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 8
RPE 8.5
RPE 10
3
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
5 reps
RPE 6
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 6.5
2
Bent Over Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 8
RPE 8.5
RPE 10
3
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
5 reps
RPE 6
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Leg Extension
2 Sets
3 Sets
6 Reps
12 Reps
@6
@10
2
Leg Curl
2 Sets
3 Sets
6 Reps
12 Reps
@6
@10
3
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
8 Reps
8 Reps
12 Reps
@6
@9.5
@10
@7.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
12 Reps
@6
@10
@7
5
Leg Press
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
@6
@9
@10
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@9.5
@10
Day 2
1
Lat Pulldown
2 Sets
1 Set
1 Set
1 Set
6 Reps
12 Reps
10 Reps
8 Reps
@6
@8.5
@9
@10
2
Tricep Extension (Dumbbell)
2 Sets
12 Reps
@6
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@9
@10
4
Dip (Assisted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@9
@10
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@8
@10
6
Pushup
3 Sets
20 Reps
@8
Day 4
1
Leg Extension
2 Sets
3 Sets
6 Reps
12 Reps
@6
@10
2
Leg Curl
2 Sets
3 Sets
6 Reps
12 Reps
@6
@10
3
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
8 Reps
8 Reps
12 Reps
@6
@9.5
@10
@7.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
12 Reps
@6
@10
@7
5
Leg Press
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
@6
@9
@10
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@9.5
@10
Day 5
1
Lat Pulldown
2 Sets
1 Set
1 Set
1 Set
6 Reps
12 Reps
10 Reps
8 Reps
@6
@8.5
@9
@10
2
Tricep Extension (Dumbbell)
2 Sets
12 Reps
@6
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@9
@10
4
Dip (Assisted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@9
@10
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@8
@10
6
Pushup
3 Sets
20 Reps
@8
Day 6
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
@6
@9.5
@10
@6.5
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@8
@8.5
@10
3
Front Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9.5
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
5 Reps
@6
@8
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@6
@8
@10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@9
@10
7
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9.5
Day 3
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
@6
@9.5
@10
@6.5
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@8
@8.5
@10
3
Front Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9.5
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
5 Reps
@6
@8
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@6
@8
@10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@9
@10
7
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9.5