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Old School Aesthetics: 6 Days PPL (Purely Hypertrophy)

by Adam M.
702 athletes joined
4.0
(1 rating)

Program Description

Golden Era Aesthetics Movements are purely for hypertrophy Accentuates: Chest, V Taper(Lats and Delts) , Arms, and Legs(not just for pure mass but for aesthetics) All sets are taken to failure

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2024 04:37
  • Last Edited
    Feb 21, 2025 02:59
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Hanging Leg Raise
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
1
5-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
7
Cable Crunch
1
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
6-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
6-12 reps
RPE 10
3A
French Press
3
8-12 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
6-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
5-10 reps
RPE 10
4A
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
5A
Spider Curl
2
6-10 reps
RPE 10
5B
Hammer Curl
2
1-5 reps
RPE 10
6
Reverse Pec Deck
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
4
Leg Extension
3
6-10 reps
RPE 10
5
Leg Curl
3
6-12 reps
RPE 10
6
Hip Adductor (Machine)
1
6-15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 4
1
Chest Fly (Dumbbell)
3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@10
3A
French Press
3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Leg Curl
3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)
1 Set
6-15 Reps
@10
Day 1
1
Chest Fly (Dumbbell)
3 Sets
6-12 Reps
@10
2
Incline Bench Press (Smith Machine)
3 Sets
6-12 Reps
@10
3A
French Press
3 Sets
8-12 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
4
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
6
Hanging Leg Raise
1 Set
AMRAP
@9
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@10
4
Leg Extension
3 Sets
6-10 Reps
@10
5
Leg Curl
3 Sets
6-12 Reps
@10
6
Hip Adductor (Machine)
1 Set
6-15 Reps
@10
7
Cable Crunch
1 Set
6-12 Reps
@10
Day 2
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5A
Spider Curl
2 Sets
6-10 Reps
@10
5B
Hammer Curl
2 Sets
1-5 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Decline Crunch (Weighted)
1 Set
5-12 Reps
@9
Day 5
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
5-10 Reps
@10
4A
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
5A
Spider Curl
2 Sets
6-10 Reps
@10
5B
Hammer Curl
2 Sets
1-5 Reps
@10
6
Reverse Pec Deck
2 Sets
8-12 Reps
@10
7
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Abhishek K.Age 24, Man
4 months ago
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
My question is for the person who has built this program, How well is this program going for you ?