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BoostcampPNG

Men's workout

by Diego B.
3 athletes joined

Program Description

The main idea is to get muscle the simplest and basic way.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 07, 2024 05:04
  • Last Edited
    Jan 14, 2025 09:53
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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)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8.5
2
Hamstring Curl
3
10-15 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
5
Standing Calf Raise
2
20+ reps
RPE 9.5
6
Seated Calf Raise
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8.5
2
Hamstring Curl
3
10-15 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
5
Standing Calf Raise
2
20+ reps
RPE 9.5
6
Seated Calf Raise
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8.5
2
Hamstring Curl
3
10-15 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
5
Standing Calf Raise
2
20+ reps
RPE 9.5
6
Seated Calf Raise
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8.5
2
Hamstring Curl
3
10-15 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
5
Standing Calf Raise
2
20+ reps
RPE 9.5
6
Seated Calf Raise
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8.5
2
Hamstring Curl
3
10-15 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
5
Standing Calf Raise
2
20+ reps
RPE 9.5
6
Seated Calf Raise
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8.5
2
Hamstring Curl
3
10-15 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
5
Standing Calf Raise
2
20+ reps
RPE 9.5
6
Seated Calf Raise
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8.5
2
Hamstring Curl
3
10-15 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
5
Standing Calf Raise
2
20+ reps
RPE 9.5
6
Seated Calf Raise
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8.5
2
Hamstring Curl
3
10-15 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
5
Standing Calf Raise
2
20+ reps
RPE 9.5
6
Seated Calf Raise
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
3
6-10 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Abs Crunch (Bodyweight)
1
20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
3
6-10 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Abs Crunch (Bodyweight)
1
20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
3
6-10 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Abs Crunch (Bodyweight)
1
20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
3
6-10 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Abs Crunch (Bodyweight)
1
20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
3
6-10 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Abs Crunch (Bodyweight)
1
20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
3
6-10 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Abs Crunch (Bodyweight)
1
20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
3
6-10 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Abs Crunch (Bodyweight)
1
20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
3
6-10 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Abs Crunch (Bodyweight)
1
20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-20 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-20 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-20 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-20 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-20 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-20 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-20 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-20 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Leg Extension
3 Sets
10-15 Reps
@8.5
2
Hamstring Curl
3 Sets
10-15 Reps
@8.5
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
5
Standing Calf Raise
2 Sets
20+ Reps
@9.5
6
Seated Calf Raise
2 Sets
20 Reps
@9.5
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@8.5
@9.5
2
Seated Row (Cable)
3 Sets
6-10 Reps
@8.5
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@9.5
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
6
Abs Crunch (Bodyweight)
1 Set
20 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@8
Day 4
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@9
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8.5
3
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
10-20 Reps
@9
5
Upright Row (Barbell)
3 Sets
10-15 Reps
@8.5
6
Leg Raise (Captain's Chair)
1 Set
20 Reps
@8
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
@7.5
@8
@8.5
@9.5
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
@8.5
@9
@9.5
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
4
Pec Deck (Machine)
3 Sets
10-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9
6
Single Arm Overhead Tricep Extension
3 Sets
10-12 Reps
@9