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BoostcampPNG

P.L.O.P.S

by Josh C.
2 athletes joined

Program Description

Day 1: Push (chest/triceps) Day 2: Legs (Legs only) Optional Cardio Day 3: Pull (back/bis) Day 4: Shoulders/Arms

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 03, 2024 07:08
  • Last Edited
    Jun 15, 2024 09:10
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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
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Chest Fly (Cable)
5
12-15 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Chest Fly (Cable)
5
12-15 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Chest Fly (Cable)
5
12-15 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Chest Fly (Cable)
5
12-15 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Chest Fly (Cable)
5
12-15 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Chest Fly (Cable)
5
12-15 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Chest Fly (Cable)
5
12-15 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Chest Fly (Cable)
5
12-15 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Seated Calf Raise
3
15-20 reps
RPE 7.5
4A
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
6
Leg Press
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Seated Calf Raise
3
15-20 reps
RPE 7.5
4A
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
6
Leg Press
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Seated Calf Raise
3
15-20 reps
RPE 7.5
4A
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
6
Leg Press
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Seated Calf Raise
3
15-20 reps
RPE 7.5
4A
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
6
Leg Press
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Seated Calf Raise
3
15-20 reps
RPE 7.5
4A
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
6
Leg Press
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Seated Calf Raise
3
15-20 reps
RPE 7.5
4A
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
6
Leg Press
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Seated Calf Raise
3
15-20 reps
RPE 7.5
4A
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
6
Leg Press
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Seated Calf Raise
3
15-20 reps
RPE 7.5
4A
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
6
Leg Press
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
3
Bicep Curl (Cable)
3
12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Arnold Press
3
10-12 reps
RPE 10
7
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
3
Bicep Curl (Cable)
3
12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Arnold Press
3
10-12 reps
RPE 10
7
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
3
Bicep Curl (Cable)
3
12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Arnold Press
3
10-12 reps
RPE 10
7
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
3
Bicep Curl (Cable)
3
12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Arnold Press
3
10-12 reps
RPE 10
7
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
3
Bicep Curl (Cable)
3
12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Arnold Press
3
10-12 reps
RPE 10
7
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
3
Bicep Curl (Cable)
3
12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Arnold Press
3
10-12 reps
RPE 10
7
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
3
Bicep Curl (Cable)
3
12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Arnold Press
3
10-12 reps
RPE 10
7
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
3
Bicep Curl (Cable)
3
12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Arnold Press
3
10-12 reps
RPE 10
7
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3A
Chest Fly (Cable)
5 Sets
12-15 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
6
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@8
@9
@10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Seated Calf Raise
3 Sets
15-20 Reps
@7.5
4A
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4B
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@9
6
Leg Press
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
12-15 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@10
7
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
Day 4
1
Seated Shoulder Press (Smith Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8.5
3
Bicep Curl (Cable)
3 Sets
12 Reps
@10
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Tricep Extension (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8.5
@10
6
Arnold Press
3 Sets
10-12 Reps
@10
7
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10