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BoostcampPNG

Muscle hypertrophy for every Baki and Kengan Ashura wannabes

by Mateo The Machine
88 athletes joined

Program Description

To build muscle quickly and naturally while doing other sports on the side (In my case it’s Martial Arts). Keep in mind that this workout is hard to get used to and may take months to see results. I just love pushing myself is all. And now, you can too🫵🏼

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 18, 2024 12:28
  • Last Edited
    Feb 17, 2025 07:38
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BlogBannerPC
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
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
-
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
-
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
-
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
-
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
-
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
-
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
-
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
-
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 9
2
Sit Up
4
12 reps
RPE 10
3
Russian Twist (Dumbbell)
4
12 reps
RPE 10
4
Squat (Barbell)
4
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
6
Leg Extension
4
10 reps
RPE 8
7
Leg Press
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 9
2
Sit Up
4
12 reps
RPE 10
3
Russian Twist (Dumbbell)
4
12 reps
RPE 10
4
Squat (Barbell)
4
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
6
Leg Extension
4
10 reps
RPE 8
7
Leg Press
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 9
2
Sit Up
4
12 reps
RPE 10
3
Russian Twist (Dumbbell)
4
12 reps
RPE 10
4
Squat (Barbell)
4
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
6
Leg Extension
4
10 reps
RPE 8
7
Leg Press
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 9
2
Sit Up
4
12 reps
RPE 10
3
Russian Twist (Dumbbell)
4
12 reps
RPE 10
4
Squat (Barbell)
4
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
6
Leg Extension
4
10 reps
RPE 8
7
Leg Press
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 9
2
Sit Up
4
12 reps
RPE 10
3
Russian Twist (Dumbbell)
4
12 reps
RPE 10
4
Squat (Barbell)
4
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
6
Leg Extension
4
10 reps
RPE 8
7
Leg Press
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 9
2
Sit Up
4
12 reps
RPE 10
3
Russian Twist (Dumbbell)
4
12 reps
RPE 10
4
Squat (Barbell)
4
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
6
Leg Extension
4
10 reps
RPE 8
7
Leg Press
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 9
2
Sit Up
4
12 reps
RPE 10
3
Russian Twist (Dumbbell)
4
12 reps
RPE 10
4
Squat (Barbell)
4
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
6
Leg Extension
4
10 reps
RPE 8
7
Leg Press
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 9
2
Sit Up
4
12 reps
RPE 10
3
Russian Twist (Dumbbell)
4
12 reps
RPE 10
4
Squat (Barbell)
4
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8.5
6
Leg Extension
4
10 reps
RPE 8
7
Leg Press
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
-
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
-
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
-
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
-
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
-
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
-
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
-
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chest Fly (Cable)
4
1
10 reps
RPE 8
-
3
Dip (Bodyweight)
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 7.5
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 7.5
6
Seated Row (Machine)
4
10 reps
RPE 7.5
7
Single Arm High Row (Cable)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Tricep Pushdown (Cable)
4
10 reps
RPE 8
3
Pull-Up (Bodyweight)
4
10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
4
10 reps
RPE 8
6
Standing Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
8
Lateral Raise (Cable)
4
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
-
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 2
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8
Day 3
1
Hanging Leg Raise
4 Sets
12 Reps
@9
2
Sit Up
4 Sets
12 Reps
@10
3
Russian Twist (Dumbbell)
4 Sets
12 Reps
@10
4
Squat (Barbell)
4 Sets
10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8.5
6
Leg Extension
4 Sets
10 Reps
@8
7
Leg Press
4 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chest Fly (Cable)
4 Sets
1 Set
10 Reps
@8
-
3
Dip (Bodyweight)
4 Sets
10 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@7.5
5
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
@7.5
6
Seated Row (Machine)
4 Sets
10 Reps
@7.5
7
Single Arm High Row (Cable)
4 Sets
10 Reps
@8
Day 5
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8
6
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
8
Lateral Raise (Cable)
4 Sets
10 Reps
@8