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King Kai’s kaioken training (dragon ball)

by ZorgMonkeKing
2 athletes joined

Program Description

Designed by King Kai himself to surpass the human limits of your body and achieve kaioken. This workout simulates working under the 10x gravity increase of King Kai’s planet. Once you complete this six weeks of training and unlocked kaioken, Namek awaits you.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 18, 2024 01:35
  • Last Edited
    Dec 04, 2024 07:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
5 reps
12 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
1
8 reps
5 reps
RPE 9
RPE 10
3
High Pull
4
5 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5
Face Pull
3
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Seated Row (Cable)
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
7
Lat Pulldown
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
8
Pendlay Row
4
8 reps
RPE 8
9
Abs Crunch (Machine)
3
1
10 reps
10 reps
RPE 10
RPE 8
10
Dumbbell Row
4
10 reps
RPE 10
11
Shrug (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
5 reps
12 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
1
8 reps
5 reps
RPE 9
RPE 10
3
High Pull
4
5 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5
Face Pull
3
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Seated Row (Cable)
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
7
Lat Pulldown
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
8
Pendlay Row
4
8 reps
RPE 8
9
Abs Crunch (Machine)
3
1
10 reps
10 reps
RPE 10
RPE 8
10
Dumbbell Row
4
10 reps
RPE 10
11
Shrug (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
5 reps
12 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
1
8 reps
5 reps
RPE 9
RPE 10
3
High Pull
4
5 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5
Face Pull
3
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Seated Row (Cable)
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
7
Lat Pulldown
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
8
Pendlay Row
4
8 reps
RPE 8
9
Abs Crunch (Machine)
3
1
10 reps
10 reps
RPE 10
RPE 8
10
Dumbbell Row
4
10 reps
RPE 10
11
Shrug (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
5 reps
12 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
1
8 reps
5 reps
RPE 9
RPE 10
3
High Pull
4
5 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5
Face Pull
3
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Seated Row (Cable)
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
7
Lat Pulldown
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
8
Pendlay Row
4
8 reps
RPE 8
9
Abs Crunch (Machine)
3
1
10 reps
10 reps
RPE 10
RPE 8
10
Dumbbell Row
4
10 reps
RPE 10
11
Shrug (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
5 reps
12 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
1
8 reps
5 reps
RPE 9
RPE 10
3
High Pull
4
5 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5
Face Pull
3
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Seated Row (Cable)
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
7
Lat Pulldown
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
8
Pendlay Row
4
8 reps
RPE 8
9
Abs Crunch (Machine)
3
1
10 reps
10 reps
RPE 10
RPE 8
10
Dumbbell Row
4
10 reps
RPE 10
11
Shrug (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
5 reps
12 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
1
8 reps
5 reps
RPE 9
RPE 10
3
High Pull
4
5 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5
Face Pull
3
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Seated Row (Cable)
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
7
Lat Pulldown
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
8
Pendlay Row
4
8 reps
RPE 8
9
Abs Crunch (Machine)
3
1
10 reps
10 reps
RPE 10
RPE 8
10
Dumbbell Row
4
10 reps
RPE 10
11
Shrug (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
5 reps
8 reps
RPE 9.5
RPE 10
2
Lunge (Kettlebell)
4
1
8 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
4
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Goblet Squat
3
1
5 reps
8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
5 reps
8 reps
RPE 9.5
RPE 10
2
Lunge (Kettlebell)
4
1
8 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
4
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Goblet Squat
3
1
5 reps
8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
5 reps
8 reps
RPE 9.5
RPE 10
2
Lunge (Kettlebell)
4
1
8 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
4
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Goblet Squat
3
1
5 reps
8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
5 reps
8 reps
RPE 9.5
RPE 10
2
Lunge (Kettlebell)
4
1
8 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
4
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Goblet Squat
3
1
5 reps
8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
5 reps
8 reps
RPE 9.5
RPE 10
2
Lunge (Kettlebell)
4
1
8 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
4
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Goblet Squat
3
1
5 reps
8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
5 reps
8 reps
RPE 9.5
RPE 10
2
Lunge (Kettlebell)
4
1
8 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
4
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Goblet Squat
3
1
5 reps
8 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
1
8 reps
8 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
1
8 reps
10 reps
RPE 9.5
RPE 10
3
Concentration Curl
4
12 reps
RPE 8
4
Dumbbell Bench Pullover
4
8 reps
RPE 9
5
Side Bend (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
1
8 reps
8 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
1
8 reps
10 reps
RPE 9.5
RPE 10
3
Concentration Curl
4
12 reps
RPE 8
4
Dumbbell Bench Pullover
4
8 reps
RPE 9
5
Side Bend (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
1
8 reps
8 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
1
8 reps
10 reps
RPE 9.5
RPE 10
3
Concentration Curl
4
12 reps
RPE 8
4
Dumbbell Bench Pullover
4
8 reps
RPE 9
5
Side Bend (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
1
8 reps
8 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
1
8 reps
10 reps
RPE 9.5
RPE 10
3
Concentration Curl
4
12 reps
RPE 8
4
Dumbbell Bench Pullover
4
8 reps
RPE 9
5
Side Bend (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
1
8 reps
8 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
1
8 reps
10 reps
RPE 9.5
RPE 10
3
Concentration Curl
4
12 reps
RPE 8
4
Dumbbell Bench Pullover
4
8 reps
RPE 9
5
Side Bend (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
1
8 reps
8 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
1
8 reps
10 reps
RPE 9.5
RPE 10
3
Concentration Curl
4
12 reps
RPE 8
4
Dumbbell Bench Pullover
4
8 reps
RPE 9
5
Side Bend (Dumbbell)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
5 reps
12 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
1
8 reps
5 reps
RPE 9
RPE 10
3
High Pull
4
5 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5
Face Pull
3
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Seated Row (Cable)
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
7
Lat Pulldown
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
8
Pendlay Row
4
8 reps
RPE 8
9
Abs Crunch (Machine)
3
1
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
5 reps
12 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
1
8 reps
5 reps
RPE 9
RPE 10
3
High Pull
4
5 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5
Face Pull
3
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Seated Row (Cable)
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
7
Lat Pulldown
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
8
Pendlay Row
4
8 reps
RPE 8
9
Abs Crunch (Machine)
3
1
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
5 reps
12 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
1
8 reps
5 reps
RPE 9
RPE 10
3
High Pull
4
5 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5
Face Pull
3
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Seated Row (Cable)
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
7
Lat Pulldown
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
8
Pendlay Row
4
8 reps
RPE 8
9
Abs Crunch (Machine)
3
1
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
5 reps
12 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
1
8 reps
5 reps
RPE 9
RPE 10
3
High Pull
4
5 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5
Face Pull
3
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Seated Row (Cable)
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
7
Lat Pulldown
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
8
Pendlay Row
4
8 reps
RPE 8
9
Abs Crunch (Machine)
3
1
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
5 reps
12 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
1
8 reps
5 reps
RPE 9
RPE 10
3
High Pull
4
5 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5
Face Pull
3
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Seated Row (Cable)
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
7
Lat Pulldown
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
8
Pendlay Row
4
8 reps
RPE 8
9
Abs Crunch (Machine)
3
1
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
5 reps
12 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
1
8 reps
5 reps
RPE 9
RPE 10
3
High Pull
4
5 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
5
Face Pull
3
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Seated Row (Cable)
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
7
Lat Pulldown
3
1
1
8 reps
5 reps
5 reps
RPE 8.5
RPE 9.5
RPE 10
8
Pendlay Row
4
8 reps
RPE 8
9
Abs Crunch (Machine)
3
1
10 reps
10 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
5 reps
8 reps
RPE 9.5
RPE 10
2
Lunge (Kettlebell)
4
1
8 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
4
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Goblet Squat
3
1
5 reps
8 reps
RPE 9.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
5 reps
8 reps
RPE 9.5
RPE 10
2
Lunge (Kettlebell)
4
1
8 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
4
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Goblet Squat
3
1
5 reps
8 reps
RPE 9.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
5 reps
8 reps
RPE 9.5
RPE 10
2
Lunge (Kettlebell)
4
1
8 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
4
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Goblet Squat
3
1
5 reps
8 reps
RPE 9.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
5 reps
8 reps
RPE 9.5
RPE 10
2
Lunge (Kettlebell)
4
1
8 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
4
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Goblet Squat
3
1
5 reps
8 reps
RPE 9.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
5 reps
8 reps
RPE 9.5
RPE 10
2
Lunge (Kettlebell)
4
1
8 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
4
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Goblet Squat
3
1
5 reps
8 reps
RPE 9.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
5 reps
8 reps
RPE 9.5
RPE 10
2
Lunge (Kettlebell)
4
1
8 reps
12 reps
RPE 9
RPE 10
3
Standing Calf Raise
4
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Leg Extension
2
3
8 reps
8 reps
RPE 9.5
RPE 10
5
Goblet Squat
3
1
5 reps
8 reps
RPE 9.5
RPE 9
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 6 Weeks
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 4
1
Bench Press (Barbell)
5 Sets
1 Set
5 Reps
12 Reps
@8.5
@10
2
Seated Shoulder Press (Dumbbell)
4 Sets
1 Set
8 Reps
5 Reps
@9
@10
3
High Pull
4 Sets
5 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5
Face Pull
3 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
6
Seated Row (Cable)
3 Sets
1 Set
1 Set
8 Reps
5 Reps
5 Reps
@8.5
@9.5
@10
7
Lat Pulldown
3 Sets
1 Set
1 Set
8 Reps
5 Reps
5 Reps
@8.5
@9.5
@10
8
Pendlay Row
4 Sets
8 Reps
@8
9
Abs Crunch (Machine)
3 Sets
1 Set
10 Reps
10 Reps
@10
@8
Day 1
1
Bench Press (Barbell)
5 Sets
1 Set
5 Reps
12 Reps
@8.5
@10
2
Seated Shoulder Press (Dumbbell)
4 Sets
1 Set
8 Reps
5 Reps
@9
@10
3
High Pull
4 Sets
5 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
5
Face Pull
3 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
6
Seated Row (Cable)
3 Sets
1 Set
1 Set
8 Reps
5 Reps
5 Reps
@8.5
@9.5
@10
7
Lat Pulldown
3 Sets
1 Set
1 Set
8 Reps
5 Reps
5 Reps
@8.5
@9.5
@10
8
Pendlay Row
4 Sets
8 Reps
@8
9
Abs Crunch (Machine)
3 Sets
1 Set
10 Reps
10 Reps
@10
@8
10
Dumbbell Row
4 Sets
10 Reps
@10
11
Shrug (Dumbbell)
3 Sets
8 Reps
@10
Day 3
1
Hammer Curl
4 Sets
1 Set
8 Reps
8 Reps
@8.5
@10
2
Tricep Pushdown (Cable)
4 Sets
1 Set
8 Reps
10 Reps
@9.5
@10
3
Concentration Curl
4 Sets
12 Reps
@8
4
Dumbbell Bench Pullover
4 Sets
8 Reps
@9
5
Side Bend (Dumbbell)
4 Sets
8 Reps
@9
Day 2
1
Squat (Barbell)
5 Sets
1 Set
5 Reps
8 Reps
@9.5
@10
2
Lunge (Kettlebell)
4 Sets
1 Set
8 Reps
12 Reps
@9
@10
3
Standing Calf Raise
4 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
4
Leg Extension
2 Sets
3 Sets
8 Reps
8 Reps
@9.5
@10
5
Goblet Squat
3 Sets
1 Set
5 Reps
8 Reps
@9.5
@9
Day 5
1
Squat (Barbell)
5 Sets
1 Set
5 Reps
8 Reps
@9.5
@10
2
Lunge (Kettlebell)
4 Sets
1 Set
8 Reps
12 Reps
@9
@10
3
Standing Calf Raise
4 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
4
Leg Extension
2 Sets
3 Sets
8 Reps
8 Reps
@9.5
@10
5
Goblet Squat
3 Sets
1 Set
5 Reps
8 Reps
@9.5
@9