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BoostcampPNG

MyoReps A/B

by Matt Harris
5 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 25, 2024 05:36
  • Last Edited
    Dec 10, 2024 05:08
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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 (Smith Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Chest Supported Row (Dumbbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown (Close Grip)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Bicep Curl (Barbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Chest Supported Row (Dumbbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown (Close Grip)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Bicep Curl (Barbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Chest Supported Row (Dumbbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown (Close Grip)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Bicep Curl (Barbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Chest Supported Row (Dumbbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown (Close Grip)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Bicep Curl (Barbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Chest Supported Row (Dumbbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown (Close Grip)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Bicep Curl (Barbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Chest Supported Row (Dumbbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown (Close Grip)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Bicep Curl (Barbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Chest Supported Row (Dumbbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown (Close Grip)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Bicep Curl (Barbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Chest Supported Row (Dumbbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown (Close Grip)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Bicep Curl (Barbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
4
15-20 reps
RPE 9
6
Shoulder Press (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Tricep Pushdown (Cable)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
4
15-20 reps
RPE 9
6
Shoulder Press (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Tricep Pushdown (Cable)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
4
15-20 reps
RPE 9
6
Shoulder Press (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Tricep Pushdown (Cable)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
4
15-20 reps
RPE 9
6
Shoulder Press (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Tricep Pushdown (Cable)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
4
15-20 reps
RPE 9
6
Shoulder Press (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Tricep Pushdown (Cable)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
4
15-20 reps
RPE 9
6
Shoulder Press (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Tricep Pushdown (Cable)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
4
15-20 reps
RPE 9
6
Shoulder Press (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Tricep Pushdown (Cable)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
4
15-20 reps
RPE 9
6
Shoulder Press (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Tricep Pushdown (Cable)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Seated Row (Cable)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Seated Row (Cable)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Seated Row (Cable)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Seated Row (Cable)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Seated Row (Cable)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Seated Row (Cable)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Seated Row (Cable)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Seated Row (Cable)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
2
6
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Pin Press Bench (Barbell)
1
4
12-15 reps
3-4 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
2
6
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Pin Press Bench (Barbell)
1
4
12-15 reps
3-4 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
2
6
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Pin Press Bench (Barbell)
1
4
12-15 reps
3-4 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
2
6
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Pin Press Bench (Barbell)
1
4
12-15 reps
3-4 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
2
6
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Pin Press Bench (Barbell)
1
4
12-15 reps
3-4 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
2
6
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Pin Press Bench (Barbell)
1
4
12-15 reps
3-4 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
2
6
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Pin Press Bench (Barbell)
1
4
12-15 reps
3-4 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
2
6
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Pin Press Bench (Barbell)
1
4
12-15 reps
3-4 reps
RPE 9
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
5 Sets
15-20 Reps
3-5 Reps
@9
@9
2
Chest Supported Row (Dumbbell)
1 Set
5 Sets
15-20 Reps
3-5 Reps
@9
@9
3
Lat Pulldown (Close Grip)
1 Set
5 Sets
15-20 Reps
3-5 Reps
@9
@9
4
Bicep Curl (Barbell)
1 Set
5 Sets
15-20 Reps
3-5 Reps
@9
@9
5
Bicep Curl (Machine)
1 Set
5 Sets
15-20 Reps
3-5 Reps
@9
@9
6
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@9
Day 2
1
Leg Extension
1 Set
5 Sets
15-20 Reps
3-5 Reps
@9
@9
2
Lying Leg Curl
1 Set
5 Sets
15-20 Reps
3-5 Reps
@9
@9
3
Hip Adductor (Machine)
1 Set
3 Sets
15-20 Reps
3-5 Reps
@9
@9
4
Hip Abductor (Machine)
1 Set
3 Sets
15-20 Reps
3-5 Reps
@9
@9
5
Bulldozer Fly
4 Sets
15-20 Reps
@9
6
Shoulder Press (Machine)
1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
7
Tricep Pushdown (Cable)
1 Set
5 Sets
15-20 Reps
3-5 Reps
@9
@9
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
2
Seated Row (Cable)
1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
3
Lat Pulldown
1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
4
Incline Curl (Dumbbell)
1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
5
Bicep Curl (Machine)
1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
6
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@9
Day 4
1
Leg Extension
1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
2
Lying Leg Curl
1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
3
Hip Adductor (Machine)
1 Set
3 Sets
15-20 Reps
3-5 Reps
@9
@9
4
Hip Abductor (Machine)
1 Set
3 Sets
15-20 Reps
3-5 Reps
@9
@9
5
Bulldozer Fly
2 Sets
6 Sets
15-20 Reps
3-5 Reps
@9
@9
6
Shrug (Barbell)
1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
7
Pin Press Bench (Barbell)
1 Set
4 Sets
12-15 Reps
3-4 Reps
@9
@9