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B.R.A.D.P.I.T.T

by George S
1 athletes joined

Program Description

Welcome to the 'Be Ripped and Destroy People In Tough Times' A.K.A the BRADPITT training programme. You're here to train hard, cut the fat, look cracked. This is an intermediate programme that incorporates my favourite exercises that make you feel powerful, powerful enough that you can split a torso in half with your bare hands. The programme is 4 days week, a take on PPL with an added arms, cardio, abs routine take you to the next level. You want that Brad Pitt aesthetic? Then all aboard the B.R.A.D.P.I.T.T programme, this train is now departing! DON'T BE LATE!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 17, 2025 05:59
  • Last Edited
    Jan 24, 2025 06:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9
5
Chest Fly (Machine)
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 8
8
Abs Crunch (Machine)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9
5
Chest Fly (Machine)
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 8
8
Abs Crunch (Machine)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9
5
Chest Fly (Machine)
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 8
8
Abs Crunch (Machine)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9
5
Chest Fly (Machine)
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 8
8
Abs Crunch (Machine)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9
5
Chest Fly (Machine)
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 8
8
Abs Crunch (Machine)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9
5
Chest Fly (Machine)
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 8
8
Abs Crunch (Machine)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9
5
Chest Fly (Machine)
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 8
8
Abs Crunch (Machine)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
8-12 reps
RPE 9
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9
5
Chest Fly (Machine)
4
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 8
8
Abs Crunch (Machine)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 9
2
Lat Pulldown
4
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
7
Run The Rack (Hammer Curls)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 9
2
Lat Pulldown
4
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
7
Run The Rack (Hammer Curls)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 9
2
Lat Pulldown
4
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
7
Run The Rack (Hammer Curls)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 9
2
Lat Pulldown
4
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
7
Run The Rack (Hammer Curls)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 9
2
Lat Pulldown
4
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
7
Run The Rack (Hammer Curls)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 9
2
Lat Pulldown
4
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
7
Run The Rack (Hammer Curls)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 9
2
Lat Pulldown
4
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
7
Run The Rack (Hammer Curls)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
6-10 reps
RPE 9
2
Lat Pulldown
4
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 8
7
Run The Rack (Hammer Curls)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 9
4B
Bicep Curl (Cable)
3
6-10 reps
RPE 9
5A
Neck Curl
3
8-12 reps
RPE 8
5B
Neck Extension
3
8-12 reps
RPE 8
6
Abs Circuit
1
3-10 mins
RPE 10
7
Exercise Bike
1
15-30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 9
4B
Bicep Curl (Cable)
3
6-10 reps
RPE 9
5A
Neck Curl
3
8-12 reps
RPE 8
5B
Neck Extension
3
8-12 reps
RPE 8
6
Abs Circuit
1
3-10 mins
RPE 10
7
Exercise Bike
1
15-30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 9
4B
Bicep Curl (Cable)
3
6-10 reps
RPE 9
5A
Neck Curl
3
8-12 reps
RPE 8
5B
Neck Extension
3
8-12 reps
RPE 8
6
Abs Circuit
1
3-10 mins
RPE 10
7
Exercise Bike
1
15-30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 9
4B
Bicep Curl (Cable)
3
6-10 reps
RPE 9
5A
Neck Curl
3
8-12 reps
RPE 8
5B
Neck Extension
3
8-12 reps
RPE 8
6
Abs Circuit
1
3-10 mins
RPE 10
7
Exercise Bike
1
15-30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 9
4B
Bicep Curl (Cable)
3
6-10 reps
RPE 9
5A
Neck Curl
3
8-12 reps
RPE 8
5B
Neck Extension
3
8-12 reps
RPE 8
6
Abs Circuit
1
3-10 mins
RPE 10
7
Exercise Bike
1
15-30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 9
4B
Bicep Curl (Cable)
3
6-10 reps
RPE 9
5A
Neck Curl
3
8-12 reps
RPE 8
5B
Neck Extension
3
8-12 reps
RPE 8
6
Abs Circuit
1
3-10 mins
RPE 10
7
Exercise Bike
1
15-30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 9
4B
Bicep Curl (Cable)
3
6-10 reps
RPE 9
5A
Neck Curl
3
8-12 reps
RPE 8
5B
Neck Extension
3
8-12 reps
RPE 8
6
Abs Circuit
1
3-10 mins
RPE 10
7
Exercise Bike
1
15-30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
3A
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
3B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4A
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 9
4B
Bicep Curl (Cable)
3
6-10 reps
RPE 9
5A
Neck Curl
3
8-12 reps
RPE 8
5B
Neck Extension
3
8-12 reps
RPE 8
6
Abs Circuit
1
3-10 mins
RPE 10
7
Exercise Bike
1
15-30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4A
Leg Extension
3
10-15 reps
RPE 9
4B
Hamstring Curl
3
10-15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Exercise Bike
1
15-30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4A
Leg Extension
3
10-15 reps
RPE 9
4B
Hamstring Curl
3
10-15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Exercise Bike
1
15-30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4A
Leg Extension
3
10-15 reps
RPE 9
4B
Hamstring Curl
3
10-15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Exercise Bike
1
15-30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4A
Leg Extension
3
10-15 reps
RPE 9
4B
Hamstring Curl
3
10-15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Exercise Bike
1
15-30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4A
Leg Extension
3
10-15 reps
RPE 9
4B
Hamstring Curl
3
10-15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Exercise Bike
1
15-30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4A
Leg Extension
3
10-15 reps
RPE 9
4B
Hamstring Curl
3
10-15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Exercise Bike
1
15-30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4A
Leg Extension
3
10-15 reps
RPE 9
4B
Hamstring Curl
3
10-15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Exercise Bike
1
15-30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
4A
Leg Extension
3
10-15 reps
RPE 9
4B
Hamstring Curl
3
10-15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 10
6
Exercise Bike
1
15-30 mins
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)
3 Sets
6-10 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
4
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
5
Chest Fly (Machine)
4 Sets
12-15 Reps
@8
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@8
7
Single Arm Overhead Tricep Extension
4 Sets
8-12 Reps
@8
8
Abs Crunch (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Pendlay Row
3 Sets
6-10 Reps
@9
2
Lat Pulldown
4 Sets
8-12 Reps
@9
3
Shrug (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8
6
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@8
7
Run The Rack (Hammer Curls)
1 Set
AMRAP
-
8
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 3
1
Close Grip Bench Press (Smith Machine)
4 Sets
6-10 Reps
@9
2
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
3A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@9
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4A
Overhead Tricep Extension (Dumbbell)
3 Sets
6-10 Reps
@9
4B
Bicep Curl (Cable)
3 Sets
6-10 Reps
@9
5A
Neck Curl
3 Sets
8-12 Reps
@8
5B
Neck Extension
3 Sets
8-12 Reps
@8
6
Abs Circuit
1 Set
3-10 mins
@10
7
Exercise Bike
1 Set
15-30 mins
@7
Day 4
1
Bulgarian Split Squat (Dumbbell)
4 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@9
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
4A
Leg Extension
3 Sets
10-15 Reps
@9
4B
Hamstring Curl
3 Sets
10-15 Reps
@9
5
Standing Calf Raise
4 Sets
15-20 Reps
@10
6
Exercise Bike
1 Set
15-30 mins
@8