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Kris upper lower muscle building program

by Karl Christopher

Program Description

A full body hypertrophy program that is designed for a garage/home gym equipment level that also lacks a squat rack.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 30, 2024 01:57
  • Last Edited
    Oct 03, 2024 05:29
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
5-10 reps
RPE 7-9
2A
Pull-Up (Bodyweight)
2
5-10 reps
RPE 7-9
2B
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-9
3A
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 7-9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 7-9
4A
Alternating Dumbbell Curl
2
5-10 reps
RPE 7-9
4B
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7-9
5A
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 7-9
5B
Preacher Curl (Dumbbell)
2
15-25 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
5-10 reps
RPE 8-10
2A
Pull-Up (Bodyweight)
2
5-10 reps
RPE 8-10
2B
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8-10
4A
Alternating Dumbbell Curl
2
5-10 reps
RPE 8-10
4B
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-10
5A
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 8-10
5B
Preacher Curl (Dumbbell)
2
15-25 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
5-10 reps
RPE 8-10
2A
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8-10
2B
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8-10
4A
Alternating Dumbbell Curl
3
5-10 reps
RPE 8-10
4B
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-10
5A
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 8-10
5B
Preacher Curl (Dumbbell)
2
15-25 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
5-10 reps
RPE 8-10
2A
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8-10
2B
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9-10
3A
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 9-10
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9-10
4A
Alternating Dumbbell Curl
3
5-10 reps
RPE 8-10
4B
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
5A
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 9-10
5B
Preacher Curl (Dumbbell)
2
15-25 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
5-10 reps
RPE 8-10
2A
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8-10
2B
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9-10
3B
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Alternating Dumbbell Curl
3
5-10 reps
RPE 8-10
4B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 9-10
5B
Preacher Curl (Dumbbell)
3
15-25 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
5-10 reps
RPE 8-10
2A
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8-10
2B
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9-10
3B
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Alternating Dumbbell Curl
3
5-10 reps
RPE 8-10
4B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 9-10
5B
Preacher Curl (Dumbbell)
3
15-25 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
5-10 reps
RPE 8-10
2A
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8-10
2B
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9-10
3B
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Alternating Dumbbell Curl
3
5-10 reps
RPE 8-10
4B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 9-10
5B
Preacher Curl (Dumbbell)
3
15-25 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
5-10 reps
RPE 6-8
2A
Pull-Up (Bodyweight)
2
5-10 reps
RPE 6-8
2B
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6-8
3A
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 6-8
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 6-8
4A
Alternating Dumbbell Curl
2
5-10 reps
RPE 6-8
4B
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
RPE 6-8
5A
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 6-8
5B
Preacher Curl (Dumbbell)
2
15-25 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
2
5-10 reps
RPE 7-9
2A
Reverse Nordic Curl
2
15-25 reps
RPE 7-9
2B
Nordic Curl
2
10-15 reps
RPE 7-9
3A
Lying Leg Raise
2
10-15 reps
RPE 7-9
3B
Single Leg Calf Raise
2
10-15 reps
RPE 7-9
4A
Wrist Curls
3
10-25 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
2
5-10 reps
RPE 8-10
2A
Reverse Nordic Curl
2
15-25 reps
RPE 8-10
2B
Nordic Curl
2
10-15 reps
RPE 8-10
3A
Lying Leg Raise
2
10-15 reps
RPE 8-10
3B
Single Leg Calf Raise
2
10-15 reps
RPE 8-10
4A
Wrist Curls
3
10-25 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
5-10 reps
RPE 8-10
2A
Reverse Nordic Curl
2
15-25 reps
RPE 8-10
2B
Nordic Curl
2
10-15 reps
RPE 8-10
3A
Lying Leg Raise
2
10-15 reps
RPE 8-10
3B
Single Leg Calf Raise
2
10-15 reps
RPE 8-10
4A
Wrist Curls
3
10-25 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
5-10 reps
RPE 8-10
2A
Reverse Nordic Curl
2
15-25 reps
RPE 9-10
2B
Nordic Curl
2
10-15 reps
RPE 9-10
3A
Lying Leg Raise
2
10-15 reps
RPE 9-10
3B
Single Leg Calf Raise
2
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-25 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
5-10 reps
RPE 8-10
2A
Reverse Nordic Curl
3
15-25 reps
RPE 9-10
2B
Nordic Curl
3
10-15 reps
RPE 9-10
3A
Lying Leg Raise
3
10-15 reps
RPE 9-10
3B
Single Leg Calf Raise
3
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-25 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
5-10 reps
RPE 8-10
2A
Reverse Nordic Curl
3
15-25 reps
RPE 9-10
2B
Nordic Curl
3
10-15 reps
RPE 9-10
3A
Lying Leg Raise
3
10-15 reps
RPE 9-10
3B
Single Leg Calf Raise
3
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-25 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
5-10 reps
RPE 8-10
2A
Reverse Nordic Curl
3
15-25 reps
RPE 9-10
2B
Nordic Curl
3
10-15 reps
RPE 9-10
3A
Lying Leg Raise
3
10-15 reps
RPE 9-10
3B
Single Leg Calf Raise
3
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-25 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
2
5-10 reps
RPE 6-8
2A
Reverse Nordic Curl
2
15-25 reps
RPE 6-8
2B
Nordic Curl
2
10-15 reps
RPE 6-8
3A
Lying Leg Raise
2
10-15 reps
RPE 6-8
3B
Single Leg Calf Raise
2
10-15 reps
RPE 6-8
4A
Wrist Curls
2
10-25 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
2
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
5-10 reps
RPE 7-9
1B
Chin-Up (Bodyweight)
2
5-15 reps
RPE 7-9
2A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-9
2B
Upright Row (Dumbbell)
2
10-15 reps
RPE 7-9
3A
Dumbbell Bench Pullover
2
15-25 reps
RPE 7-9
3B
Chest Fly (Dumbbell)
2
15-25 reps
RPE 7-9
4A
Skull Crusher (Dumbbell)
2
5-10 reps
RPE 7-9
4B
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
5-10 reps
RPE 8-10
1B
Chin-Up (Bodyweight)
2
5-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Upright Row (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Dumbbell Bench Pullover
2
15-25 reps
RPE 8-10
3B
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
5-10 reps
RPE 8-10
4B
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 8-10
1B
Chin-Up (Bodyweight)
2
5-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 8-10
3A
Dumbbell Bench Pullover
2
15-25 reps
RPE 8-10
3B
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8-10
4B
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 8-10
1B
Chin-Up (Bodyweight)
2
5-15 reps
RPE 9-10
2A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Dumbbell Bench Pullover
2
15-25 reps
RPE 9-10
3B
Chest Fly (Dumbbell)
2
15-25 reps
RPE 9-10
4A
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8-10
4B
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 8-10
1B
Chin-Up (Bodyweight)
3
5-15 reps
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Dumbbell Bench Pullover
3
15-25 reps
RPE 9-10
3B
Chest Fly (Dumbbell)
3
15-25 reps
RPE 9-10
4A
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8-10
4B
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 8-10
1B
Chin-Up (Bodyweight)
3
5-15 reps
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Dumbbell Bench Pullover
3
15-25 reps
RPE 9-10
3B
Chest Fly (Dumbbell)
3
15-25 reps
RPE 9-10
4A
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8-10
4B
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 8-10
1B
Chin-Up (Bodyweight)
3
5-15 reps
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Dumbbell Bench Pullover
3
15-25 reps
RPE 9-10
3B
Chest Fly (Dumbbell)
3
15-25 reps
RPE 9-10
4A
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8-10
4B
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
5-10 reps
RPE 6-8
1B
Chin-Up (Bodyweight)
2
5-15 reps
RPE 6-8
2A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6-8
2B
Upright Row (Dumbbell)
2
10-15 reps
RPE 6-8
3A
Dumbbell Bench Pullover
2
15-25 reps
RPE 6-8
3B
Chest Fly (Dumbbell)
2
15-25 reps
RPE 6-8
4A
Skull Crusher (Dumbbell)
2
5-10 reps
RPE 6-8
4B
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7-9
3
Single Leg Hip Thrust
2
10-15 reps
RPE 7-9
4A
Dragon Flag
2
5-10 reps
RPE 7-9
4B
Single Leg Calf Raise
2
5-10 reps
RPE 7-9
5A
Wrist Curls
3
10-25 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8-10
3
Single Leg Hip Thrust
2
10-15 reps
RPE 8-10
4A
Dragon Flag
2
5-10 reps
RPE 8-10
4B
Single Leg Calf Raise
2
5-10 reps
RPE 8-10
5A
Wrist Curls
3
10-25 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8-10
3
Single Leg Hip Thrust
2
10-15 reps
RPE 8-10
4A
Dragon Flag
3
5-10 reps
RPE 8-10
4B
Single Leg Calf Raise
3
5-10 reps
RPE 8-10
5A
Wrist Curls
3
10-25 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9-10
3
Single Leg Hip Thrust
2
10-15 reps
RPE 9-10
4A
Dragon Flag
3
5-10 reps
RPE 8-10
4B
Single Leg Calf Raise
3
5-10 reps
RPE 8-10
5A
Wrist Curls
3
10-25 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
3
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
4A
Dragon Flag
3
5-10 reps
RPE 8-10
4B
Single Leg Calf Raise
3
5-10 reps
RPE 8-10
5A
Wrist Curls
3
10-25 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
3
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
4A
Dragon Flag
3
5-10 reps
RPE 8-10
4B
Single Leg Calf Raise
3
5-10 reps
RPE 8-10
5A
Wrist Curls
3
10-25 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
3
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
4A
Dragon Flag
3
5-10 reps
RPE 8-10
4B
Single Leg Calf Raise
3
5-10 reps
RPE 8-10
5A
Wrist Curls
3
10-25 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 6-8
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 6-8
3
Single Leg Hip Thrust
2
10-15 reps
RPE 6-8
4A
Dragon Flag
2
5-10 reps
RPE 6-8
4B
Single Leg Calf Raise
2
5-10 reps
RPE 6-8
5A
Wrist Curls
2
10-25 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
2
10-25 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Tempo Bench Press
2 Sets
5-10 Reps
@7-9
2A
Pull-Up (Bodyweight)
2 Sets
5-10 Reps
@7-9
2B
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7-9
3A
Bent Over Row (Dumbbell)
2 Sets
10-15 Reps
@7-9
3B
Seated Overhead Press (Dumbbell)
2 Sets
10-15 Reps
@7-9
4A
Alternating Dumbbell Curl
2 Sets
5-10 Reps
@7-9
4B
One Arm Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7-9
5A
Single Arm Overhead Tricep Extension
2 Sets
10-15 Reps
@7-9
5B
Preacher Curl (Dumbbell)
2 Sets
15-25 Reps
@7-9
Day 3
1A
Seated Overhead Press (Dumbbell)
2 Sets
5-10 Reps
@7-9
1B
Chin-Up (Bodyweight)
2 Sets
5-15 Reps
@7-9
2A
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7-9
2B
Upright Row (Dumbbell)
2 Sets
10-15 Reps
@7-9
3A
Dumbbell Bench Pullover
2 Sets
15-25 Reps
@7-9
3B
Chest Fly (Dumbbell)
2 Sets
15-25 Reps
@7-9
4A
Skull Crusher (Dumbbell)
2 Sets
5-10 Reps
@7-9
4B
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
@7-9
Day 2
1
Pistol Squat
2 Sets
5-10 Reps
@7-9
2A
Reverse Nordic Curl
2 Sets
15-25 Reps
@7-9
2B
Nordic Curl
2 Sets
10-15 Reps
@7-9
3A
Lying Leg Raise
2 Sets
10-15 Reps
@7-9
3B
Single Leg Calf Raise
2 Sets
10-15 Reps
@7-9
4A
Wrist Curls
3 Sets
10-25 Reps
@10
4B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-25 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@7-9
3
Single Leg Hip Thrust
2 Sets
10-15 Reps
@7-9
4A
Dragon Flag
2 Sets
5-10 Reps
@7-9
4B
Single Leg Calf Raise
2 Sets
5-10 Reps
@7-9
5A
Wrist Curls
3 Sets
10-25 Reps
@10
5B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-25 Reps
@10