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Jacked with a Day Job (5x Upper Body Focused Hypertrophy)

by Cal
4 athletes joined

Program Description

This is a 5x weekly hypertrophy program focused on building a balanced physique, but with extra emphasis on the upper body. Designed to be run Monday-Friday, this works great for people who hit the gym before / after their 9-5 job each day. Split is: M- Push T- Legs and Pull Combo W- Arms R- Legs F- Upper Body

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 13, 2024 06:22
  • Last Edited
    Dec 30, 2024 06:38
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
-
-
2
BSU Push Ups
2 Sets
3.5 mins
-
3
Seated DB Lateral Raises
3 Sets
10-20 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
-
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
6-9 Reps
10-12 Reps
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
-
-
3
Seal Row
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
-
-
-
4
Single Leg Extension
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
-
2
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
-
5
Hammer Curl
3 Sets
8-15 Reps
-
Day 4
1
Leg Curl
3 Sets
8-15 Reps
-
2
Leg Press
3 Sets
8-15 Reps
-
3
SSB Squat
2 Sets
5-8 Reps
-
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
-
5
Seated Calf Raise
3 Sets
10-20 Reps
-
Day 5
1A
Pull-Up (Assisted)
3 Sets
8-15 Reps
-
1B
Dip (Assisted)
3 Sets
8-15 Reps
-
2A
Chest Supported Row (Machine)
3 Sets
8-15 Reps
-
2B
BSU Push Ups
2 Sets
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3 Sets
8-15 Reps
-
3B
Upright Row (Dumbbell)
3 Sets
8-15 Reps
-
4A
Bicep Curl (Cable)
3 Sets
8-15 Reps
-
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-