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BoostcampPNG

JT 2.0

by Nicholas M.
4 athletes joined
5.0
(1 rating)

Program Description

Build strength with exercises also focusing on hypertrophy

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 02, 2024 03:12
  • Last Edited
    Oct 14, 2024 11:44

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Hip Thrust (Barbell)
3
8-12 reps
4
Seated Calf Raise
5
12-15 reps
5
Leg Curl
3
10-12 reps
6
Single Leg Press
3
5-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
2
Lateral Raise (Dumbbell)
3
12-15 reps
3
Incline Chest Press (Machine)
3
5-8 reps
4
Shoulder Press (Machine)
3
5-8 reps
5
Pec Deck (Machine)
3
10-12 reps
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
7
Overhead Tricep Extension (Cable)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5-8 reps
2
Lat Pulldown
3
8-12 reps
3
Single Arm Row (Dumbbell)
3
8-12 reps
4
Upright Row (Cable)
3
10-12 reps
5
Shrug (Dumbbell)
3
10-12 reps
6
Hammer Curl
3
10-12 reps
7
Face Pull
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat (Machine)
3
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
3
Leg Extension
3
10-12 reps
4
Single Leg Press
3
10-12 reps
5
Step-Up (Weighted)
3
10-12 reps
6
Lying Leg Curl
3
10-15 reps
7
Lunge (Dumbbell)
3
8-12 reps
8
Decline Crunch (Weighted)
3
8-12 reps
9
Lying Leg Raise
3
10-12 reps
Week 1
1 / 12 Weeks
Day 1
1
Sumo Deadlift (Barbell)
3 Sets
5-8 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
4
Seated Calf Raise
5 Sets
12-15 Reps
5
Leg Curl
3 Sets
10-12 Reps
6
Single Leg Press
3 Sets
5-8 Reps
Day 2
1
Front Raise
3 Sets
8-12 Reps
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
3
Incline Chest Press (Machine)
3 Sets
5-8 Reps
4
Shoulder Press (Machine)
3 Sets
5-8 Reps
5
Pec Deck (Machine)
3 Sets
10-12 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 3
1
Seated Row (Cable)
3 Sets
5-8 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4
Upright Row (Cable)
3 Sets
10-12 Reps
5
Shrug (Dumbbell)
3 Sets
10-12 Reps
6
Hammer Curl
3 Sets
10-12 Reps
7
Face Pull
3 Sets
12-15 Reps
Day 4
1
Pendulum Squat (Machine)
3 Sets
8-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-12 Reps
4
Single Leg Press
3 Sets
10-12 Reps
5
Step-Up (Weighted)
3 Sets
10-12 Reps
6
Lying Leg Curl
3 Sets
10-15 Reps
7
Lunge (Dumbbell)
3 Sets
8-12 Reps
8
Decline Crunch (Weighted)
3 Sets
8-12 Reps
9
Lying Leg Raise
3 Sets
10-12 Reps
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Nicholas M.Age 35, Man
10 months ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Fantastic 👌🏿💪🏽