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BoostcampPNG

BDBLDNG

by elias v
1 athletes joined
4.0
(1 rating)

Program Description

Get Huge

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 08, 2024 04:29
  • Last Edited
    Jan 12, 2025 06:02
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8 reps
RPE 10
2
Stiff Leg Deadlift
3
12 reps
RPE 10
3
Hip Thrust (Machine)
2
10 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8 reps
RPE 10
2
Stiff Leg Deadlift
3
12 reps
RPE 10
3
Hip Thrust (Machine)
2
10 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8 reps
RPE 10
2
Stiff Leg Deadlift
3
12 reps
RPE 10
3
Hip Thrust (Machine)
2
10 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8 reps
RPE 10
2
Stiff Leg Deadlift
3
12 reps
RPE 10
3
Hip Thrust (Machine)
2
10 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8 reps
RPE 10
2
Stiff Leg Deadlift
3
12 reps
RPE 10
3
Hip Thrust (Machine)
2
10 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8 reps
RPE 10
2
Stiff Leg Deadlift
3
12 reps
RPE 10
3
Hip Thrust (Machine)
2
10 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8 reps
RPE 10
2
Stiff Leg Deadlift
3
12 reps
RPE 10
3
Hip Thrust (Machine)
2
10 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8 reps
RPE 10
2
Stiff Leg Deadlift
3
12 reps
RPE 10
3
Hip Thrust (Machine)
2
10 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
@10
@10
@10
@10
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
3
Pec Deck (Machine)
4 Sets
15 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
6
Seated Dip (Machine)
4 Sets
10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
Day 2
1
Barbell Row
3 Sets
10 Reps
@10
2
Underhand Lat Pulldown
3 Sets
12 Reps
@10
3
Seal Row
5 Sets
10 Reps
@10
4
Standing Pullover (Cable)
2 Sets
12 Reps
@10
5
Face Pull
3 Sets
12 Reps
@10
6
Bicep Curl (Cable)
4 Sets
10 Reps
@10
7
Hammer Curl (Cable)
2 Sets
12 Reps
@10
8
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
Day 3
1
Platz Squat
3 Sets
8 Reps
@10
2
Stiff Leg Deadlift
3 Sets
12 Reps
@10
3
Hip Thrust (Machine)
2 Sets
10 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@10
5
Leg Curl
3 Sets
12 Reps
@10
6
Hip Adductor (Machine)
3 Sets
12 Reps
@10
7
Straight Leg Calf Raise
4 Sets
12 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
@10
@10
@10
@10
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
3
Pec Deck (Machine)
4 Sets
15 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
6
Seated Dip (Machine)
4 Sets
10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
Day 5
1
Barbell Row
3 Sets
10 Reps
@10
2
Underhand Lat Pulldown
3 Sets
12 Reps
@10
3
Seal Row
5 Sets
10 Reps
@10
4
Standing Pullover (Cable)
2 Sets
12 Reps
@10
5
Face Pull
3 Sets
12 Reps
@10
6
Bicep Curl (Cable)
4 Sets
10 Reps
@10
7
Hammer Curl (Cable)
2 Sets
12 Reps
@10
8
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10