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BoostcampPNG

PPL 5X/Week

by Matias S.

Program Description

The training program is suitable for those with prior training experience.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 18, 2025 11:00
  • Last Edited
    Feb 19, 2025 06:33
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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 Chest Press (Machine)
3
6-8 reps
RPE 8
2
Dip (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Lying Leg Curl
3
10-15 reps
RPE 9
5
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2
Dip (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Lying Leg Curl
3
10-15 reps
RPE 9
5
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2
Dip (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Lying Leg Curl
3
10-15 reps
RPE 9
5
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2
Dip (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Lying Leg Curl
3
10-15 reps
RPE 9
5
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Incline dumbell row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Preacher Curl (Dumbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2
Dip (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Incline dumbell row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Preacher Curl (Dumbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2
Dip (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Incline dumbell row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Preacher Curl (Dumbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2
Dip (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Incline dumbell row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Preacher Curl (Dumbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2
Dip (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Single Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Abs Crunch (Weighted)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Incline dumbell row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Preacher Curl (Dumbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Single Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Abs Crunch (Weighted)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Incline dumbell row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Preacher Curl (Dumbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Single Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Abs Crunch (Weighted)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Incline dumbell row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Preacher Curl (Dumbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Single Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Abs Crunch (Weighted)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Incline dumbell row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Preacher Curl (Dumbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Single Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Abs Crunch (Weighted)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Single Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Abs Crunch (Weighted)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Single Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Abs Crunch (Weighted)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Single Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Abs Crunch (Weighted)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
2
1
12-20 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Zottman Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
2
1
12-20 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Zottman Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
2
1
12-20 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Zottman Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
2
1
12-20 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Zottman Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
2
1
12-20 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Zottman Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
2
1
12-20 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Zottman Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
2
1
12-20 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Zottman Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
2
1
12-20 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Zottman Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Underhand Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Incline dumbell row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Hammer Preacher Curl (Dumbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Single Leg Press
3 Sets
8-12 Reps
@8
4
Standing Calf Raise
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Abs Crunch (Weighted)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 5
1
Pull-Up (Weighted)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8
@9
2
Chest Supported Row (Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Rear Delt Fly (Cable)
2 Sets
1 Set
12-20 Reps
12-15 Reps
@9
@10
4
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@9
5
Zottman Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Shoulder Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Incline Chest Press (Machine)
3 Sets
6-8 Reps
@8
2
Dip (Weighted)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
5
Skull Crusher (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10