Program Description
become natty and aesthetic
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedFeb 04, 2024 08:56
- Last EditedMay 09, 2024 03:11
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 10
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
-
2
Bent Over Row (Barbell)2 Sets
-
3
Overhead Press (Barbell)2 Sets
-
4
Underhand Lat Pulldown2 Sets
-
5
Incline Chest Press (Machine)2 Sets
-
6
Chest Supported Row (Machine)2 Sets
-
7
Leg Raise (Captain's Chair)2 Sets
-
Day 2
1
Romanian Deadlift (Barbell)2 Sets
-
2
Bulgarian Split Squat (Dumbbell)2 Sets
-
3
Hip Thrust (Barbell)2 Sets
-
4
Lying Leg Curl2 Sets
-
5
Standing Calf Raise2 Sets
-
Day 3
1
Pull-Up (Weighted)2 Sets
-
2
Behind-the-Neck Overhead Press2 Sets
-
3
T-Bar Row2 Sets
-
4
Incline Bench Press (Smith Machine)2 Sets
-
5
SuperWideGrip Pull-Ups (Weighted)2 Sets
-
6
Seated Overhead Press (Dumbbell)2 Sets
-
7
Pullover (Dumbbell)2 Sets
-
Day 4
1
Squat (Barbell)2 Sets
-
2
Good Morning2 Sets
-
3
Walking Lunge (Dumbbell)2 Sets
-
4
Leg Extension2 Sets
-
5
Hip Adductor (Machine)2 Sets
-
Day 5
1
Hammer Curl3 Sets
-
2
Lu Lateral Raises3 Sets
-
3
Tricep Pushdown (Cable)3 Sets
-
4
Face Pull3 Sets
-
5
Incline Curl (Dumbbell)3 Sets
-
6
Lateral Raise (Cable)3 Sets
-
7
Katana Extension3 Sets
-
8
Reverse Pec Deck3 Sets
-