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Nasser program

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2 athletes joined

Program Description

sculpting & cutting

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 27, 2024 10:29
  • Last Edited
    Jun 11, 2024 07:35
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12+ reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12+ reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12+ reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12+ reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12+ reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12+ reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12+ reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12+ reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Iso Row
3
12 reps
RPE 10
7
Pullover (Dumbbell)
3
12 reps
RPE 10
8
Spider Curl
3
10 reps
RPE 10
9
Hammer Curl
3
8 reps
RPE 10
10
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Iso Row
3
12 reps
RPE 10
7
Pullover (Dumbbell)
3
12 reps
RPE 10
8
Spider Curl
3
10 reps
RPE 10
9
Hammer Curl
3
8 reps
RPE 10
10
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Iso Row
3
12 reps
RPE 10
7
Pullover (Dumbbell)
3
12 reps
RPE 10
8
Spider Curl
3
10 reps
RPE 10
9
Hammer Curl
3
8 reps
RPE 10
10
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Iso Row
3
12 reps
RPE 10
7
Pullover (Dumbbell)
3
12 reps
RPE 10
8
Spider Curl
3
10 reps
RPE 10
9
Hammer Curl
3
8 reps
RPE 10
10
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Iso Row
3
12 reps
RPE 10
7
Pullover (Dumbbell)
3
12 reps
RPE 10
8
Spider Curl
3
10 reps
RPE 10
9
Hammer Curl
3
8 reps
RPE 10
10
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Iso Row
3
12 reps
RPE 10
7
Pullover (Dumbbell)
3
12 reps
RPE 10
8
Spider Curl
3
10 reps
RPE 10
9
Hammer Curl
3
8 reps
RPE 10
10
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Iso Row
3
12 reps
RPE 10
7
Pullover (Dumbbell)
3
12 reps
RPE 10
8
Spider Curl
3
10 reps
RPE 10
9
Hammer Curl
3
8 reps
RPE 10
10
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Iso Row
3
12 reps
RPE 10
7
Pullover (Dumbbell)
3
12 reps
RPE 10
8
Spider Curl
3
10 reps
RPE 10
9
Hammer Curl
3
8 reps
RPE 10
10
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
AMRAP
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
6
Hack Squat
3
12 reps
RPE 10
7
Glute Bridge (Bodyweight)
3
15 reps
RPE 10
8
Leg Extension
3
12 reps
RPE 10
9
Leg Curl
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
AMRAP
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
6
Hack Squat
3
12 reps
RPE 10
7
Glute Bridge (Bodyweight)
3
15 reps
RPE 10
8
Leg Extension
3
12 reps
RPE 10
9
Leg Curl
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
AMRAP
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
6
Hack Squat
3
12 reps
RPE 10
7
Glute Bridge (Bodyweight)
3
15 reps
RPE 10
8
Leg Extension
3
12 reps
RPE 10
9
Leg Curl
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
AMRAP
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
6
Hack Squat
3
12 reps
RPE 10
7
Glute Bridge (Bodyweight)
3
15 reps
RPE 10
8
Leg Extension
3
12 reps
RPE 10
9
Leg Curl
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
AMRAP
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
6
Hack Squat
3
12 reps
RPE 10
7
Glute Bridge (Bodyweight)
3
15 reps
RPE 10
8
Leg Extension
3
12 reps
RPE 10
9
Leg Curl
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
AMRAP
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
6
Hack Squat
3
12 reps
RPE 10
7
Glute Bridge (Bodyweight)
3
15 reps
RPE 10
8
Leg Extension
3
12 reps
RPE 10
9
Leg Curl
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
AMRAP
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
6
Hack Squat
3
12 reps
RPE 10
7
Glute Bridge (Bodyweight)
3
15 reps
RPE 10
8
Leg Extension
3
12 reps
RPE 10
9
Leg Curl
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
AMRAP
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
6
Hack Squat
3
12 reps
RPE 10
7
Glute Bridge (Bodyweight)
3
15 reps
RPE 10
8
Leg Extension
3
12 reps
RPE 10
9
Leg Curl
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
24 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
3
Push Up
3
10 reps
RPE 10
4
Shoulder Press (Machine)
3
12 reps
RPE 10
5
Face Pull
3
1
12 reps
15 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Face Pull
4
12 reps
RPE 10
8
Push Up
3
10 reps
RPE 10
9
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
10
Landmine Press
3
10 reps
RPE 10
11
Shoulder Press (Machine)
4
12 reps
RPE 10
12
Lateral Raise (Machine)
4
12 reps
RPE 10
13
Dead Hang
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
3
Push Up
3
10 reps
RPE 10
4
Shoulder Press (Machine)
3
12 reps
RPE 10
5
Face Pull
3
1
12 reps
15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
9
Front Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
3
Push Up
3
10 reps
RPE 10
4
Shoulder Press (Machine)
3
12 reps
RPE 10
5
Face Pull
3
1
12 reps
15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
9
Front Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
3
Push Up
3
10 reps
RPE 10
4
Shoulder Press (Machine)
3
12 reps
RPE 10
5
Face Pull
3
1
12 reps
15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
9
Front Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
3
Push Up
3
10 reps
RPE 10
4
Shoulder Press (Machine)
3
12 reps
RPE 10
5
Face Pull
3
1
12 reps
15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
9
Front Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
3
Push Up
3
10 reps
RPE 10
4
Shoulder Press (Machine)
3
12 reps
RPE 10
5
Face Pull
3
1
12 reps
15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
9
Front Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
3
Push Up
3
10 reps
RPE 10
4
Shoulder Press (Machine)
3
12 reps
RPE 10
5
Face Pull
3
1
12 reps
15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
9
Front Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
3
Push Up
3
10 reps
RPE 10
4
Shoulder Press (Machine)
3
12 reps
RPE 10
5
Face Pull
3
1
12 reps
15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
9
Front Raise
4
12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12+ Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Bench Press (Barbell)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
6
French Press
3 Sets
12 Reps
@10
7
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
@10
Day 2
1
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
4
Underhand Lat Pulldown
3 Sets
10 Reps
@10
5
Back Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
6
Single Arm Iso Row
3 Sets
12 Reps
@10
7
Pullover (Dumbbell)
3 Sets
12 Reps
@10
8
Spider Curl
3 Sets
10 Reps
@10
9
Hammer Curl
3 Sets
8 Reps
@10
10
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
2
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Push Up
3 Sets
10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
12 Reps
@10
5
Face Pull
3 Sets
1 Set
12 Reps
15 Reps
@10
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Face Pull
4 Sets
12 Reps
@10
8
Push Up
3 Sets
10 Reps
@10
9
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
10
Landmine Press
3 Sets
10 Reps
@10
11
Shoulder Press (Machine)
4 Sets
12 Reps
@10
12
Lateral Raise (Machine)
4 Sets
12 Reps
@10
13
Dead Hang
1 Set
AMRAP
@10
Day 3
1
Hip Adductor (Machine)
1 Set
AMRAP
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
6
Hack Squat
3 Sets
12 Reps
@10
7
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@10
8
Leg Extension
3 Sets
12 Reps
@10
9
Leg Curl
3 Sets
12 Reps
@10
10
Farmer's Walk (Weighted)
3 Sets
24 Reps
@10