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BoostcampPNG

Primary Program (Weeks 9-16)

by Andy S.

Program Description

Meant for bulking and full body training. Based on weekly progression on % Rep Max.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 28, 2024 07:31
  • Last Edited
    Jul 20, 2024 05:28

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
80%
2
Pull-Up (Weighted)
4
8-10 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
80%
4
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 10
5
Standing Calf Raise
4
8-10 reps
RPE 10
6
Ab Leg Raise
4
10-15 reps
RPE 10
7
Cable Crunch
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
85%
2
Pull-Up (Weighted)
4
8-10 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
85%
4
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 10
5
Standing Calf Raise
4
8-10 reps
RPE 10
6
Ab Leg Raise
4
10-15 reps
RPE 10
7
Cable Crunch
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
90%
2
Pull-Up (Weighted)
4
8-10 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
90%
4
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 10
5
Standing Calf Raise
4
8-10 reps
RPE 10
6
Ab Leg Raise
4
10-15 reps
RPE 10
7
Cable Crunch
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8-10 reps
90%
2
Pull-Up (Weighted)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
90%
4
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Ab Leg Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
85%
2
Pull-Up (Weighted)
4
6-8 reps
RPE 10
3
Lat Pulldown
4
6-8 reps
85%
4
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 10
5
Standing Calf Raise
4
6-8 reps
RPE 10
6
Ab Leg Raise
4
10-15 reps
RPE 10
7
Cable Crunch
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
90%
2
Pull-Up (Weighted)
4
6-8 reps
RPE 10
3
Lat Pulldown
4
6-8 reps
90%
4
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 10
5
Standing Calf Raise
4
6-8 reps
RPE 10
6
Ab Leg Raise
4
10-15 reps
RPE 10
7
Cable Crunch
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
95%
2
Pull-Up (Weighted)
4
6-8 reps
RPE 10
3
Lat Pulldown
4
6-8 reps
95%
4
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 10
5
Standing Calf Raise
4
6-8 reps
RPE 10
6
Ab Leg Raise
4
10-15 reps
RPE 10
7
Cable Crunch
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
45%
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
6-8 reps
45%
4
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Ab Leg Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
80%
2
Bench Press (Close Grip)
4
8-10 reps
80%
3
Chest Fly (Dumbbell)
4
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 10
5
Upright Row (Cable)
4
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
8-10 reps
RPE 10
8
Wrist Curl (Barbell)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
85%
2
Bench Press (Close Grip)
4
6-8 reps
85%
3
Chest Fly (Dumbbell)
4
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 10
5
Upright Row (Cable)
4
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
8-10 reps
RPE 10
8
Wrist Curl (Barbell)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
90%
2
Bench Press (Close Grip)
4
8-10 reps
90%
3
Chest Fly (Dumbbell)
4
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 10
5
Upright Row (Cable)
4
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
8-10 reps
RPE 10
8
Wrist Curl (Barbell)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
90%
2
Bench Press (Close Grip)
2
8-10 reps
90%
3
Chest Fly (Dumbbell)
2
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
5
Upright Row (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
8
Wrist Curl (Barbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
85%
2
Bench Press (Close Grip)
4
6-8 reps
85%
3
Chest Fly (Dumbbell)
4
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Upright Row (Cable)
4
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
6-8 reps
RPE 10
8
Wrist Curl (Barbell)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
90%
2
Bench Press (Close Grip)
4
6-8 reps
90%
3
Chest Fly (Dumbbell)
4
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Upright Row (Cable)
4
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
6-8 reps
RPE 10
8
Wrist Curl (Barbell)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
95%
2
Bench Press (Close Grip)
4
6-8 reps
95%
3
Chest Fly (Dumbbell)
4
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Upright Row (Cable)
4
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
6-8 reps
RPE 10
8
Wrist Curl (Barbell)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
45%
2
Bench Press (Close Grip)
2
6-8 reps
45%
3
Chest Fly (Dumbbell)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Upright Row (Cable)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Wrist Curl (Barbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
8-10 reps
80%
2
Military Press (Barbell)
4
8-10 reps
80%
3
Shoulder Press (Plate Loaded)
4
8-10 reps
80%
4
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
5
Hammer Curl
4
8-10 reps
RPE 10
6
Seated Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
7
Ab Rollout
4
8-10 reps
RPE 10
8
Abs Crunch (Machine)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
8-10 reps
85%
2
Military Press (Barbell)
4
8-10 reps
85%
3
Shoulder Press (Plate Loaded)
4
8-10 reps
85%
4
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
5
Hammer Curl
4
8-10 reps
RPE 10
6
Seated Bicep Curl (Dumbbell)
4
6-10 reps
RPE 10
7
Ab Rollout
4
8-10 reps
RPE 10
8
Abs Crunch (Machine)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
8-10 reps
90%
2
Military Press (Barbell)
4
8-10 reps
90%
3
Shoulder Press (Plate Loaded)
4
8-10 reps
90%
4
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
5
Hammer Curl
4
8-10 reps
RPE 10
6
Seated Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
7
Ab Rollout
4
8-10 reps
RPE 10
8
Abs Crunch (Machine)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-10 reps
90%
2
Military Press (Barbell)
2
8-10 reps
90%
3
Shoulder Press (Plate Loaded)
2
8-10 reps
90%
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
5
Hammer Curl
2
8-10 reps
RPE 10
6
Seated Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Ab Rollout
2
8-10 reps
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
6-8 reps
85%
2
Military Press (Barbell)
4
6-8 reps
85%
3
Shoulder Press (Plate Loaded)
4
6-8 reps
85%
4
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 10
5
Hammer Curl
4
6-8 reps
RPE 10
6
Seated Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
7
Ab Rollout
4
8-10 reps
RPE 10
8
Abs Crunch (Machine)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
6-8 reps
90%
2
Military Press (Barbell)
4
6-8 reps
90%
3
Shoulder Press (Plate Loaded)
4
6-8 reps
90%
4
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 10
5
Hammer Curl
4
6-8 reps
RPE 10
6
Seated Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
7
Ab Rollout
4
8-10 reps
RPE 10
8
Abs Crunch (Machine)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
6-8 reps
95%
2
Military Press (Barbell)
4
6-8 reps
95%
3
Shoulder Press (Plate Loaded)
4
6-8 reps
95%
4
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 10
5
Hammer Curl
4
6-8 reps
RPE 10
6
Seated Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
7
Ab Rollout
4
8-10 reps
RPE 10
8
Abs Crunch (Machine)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
6-8 reps
45%
2
Military Press (Barbell)
2
6-8 reps
45%
3
Shoulder Press (Plate Loaded)
2
6-8 reps
45%
4
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl
2
6-8 reps
RPE 10
6
Seated Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Ab Rollout
2
8-10 reps
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 10
2
Squat (Barbell)
4
8-10 reps
80%
3
Leg Press (45 Degrees)
4
8-10 reps
80%
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Dip (Weighted)
4
8-10 reps
RPE 10
6
Tricep Extension (Machine)
4
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 10
8
Forearm Roll Up
4
1-2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 10
2
Squat (Barbell)
4
8-10 reps
85%
3
Leg Press (45 Degrees)
4
8-10 reps
85%
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Dip (Weighted)
4
8-10 reps
RPE 10
6
Tricep Extension (Machine)
4
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 10
8
Forearm Roll Up
4
1-2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 10
2
Squat (Barbell)
4
8-10 reps
90%
3
Leg Press (45 Degrees)
4
8-10 reps
90%
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Dip (Weighted)
4
8-10 reps
RPE 10
6
Tricep Extension (Machine)
4
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 10
8
Forearm Roll Up
4
1-2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
8-10 reps
90%
3
Leg Press (45 Degrees)
2
8-10 reps
90%
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Dip (Weighted)
2
8-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-10 reps
RPE 10
8
Forearm Roll Up
2
1-2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-8 reps
RPE 10
2
Squat (Barbell)
4
6-8 reps
85%
3
Leg Press (45 Degrees)
4
6-8 reps
85%
4
Seated Calf Raise
4
6-8 reps
RPE 10
5
Dip (Weighted)
4
6-8 reps
RPE 10
6
Tricep Extension (Machine)
4
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
6-8 reps
RPE 10
8
Forearm Roll Up
4
1-2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-8 reps
RPE 10
2
Squat (Barbell)
4
6-8 reps
90%
3
Leg Press (45 Degrees)
4
6-8 reps
90%
4
Seated Calf Raise
4
6-8 reps
RPE 10
5
Dip (Weighted)
4
6-8 reps
RPE 10
6
Tricep Extension (Machine)
4
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
6-8 reps
RPE 10
8
Forearm Roll Up
4
1-2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-8 reps
RPE 10
2
Squat (Barbell)
4
6-8 reps
95%
3
Leg Press (45 Degrees)
4
6-8 reps
95%
4
Seated Calf Raise
4
6-8 reps
RPE 10
5
Dip (Weighted)
4
6-8 reps
RPE 10
6
Tricep Extension (Machine)
4
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
6-8 reps
RPE 10
8
Forearm Roll Up
4
1-2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
45%
3
Leg Press (45 Degrees)
2
6-8 reps
45%
4
Seated Calf Raise
2
6-8 reps
RPE 10
5
Dip (Weighted)
2
6-8 reps
RPE 10
6
Tricep Extension (Machine)
2
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
8
Forearm Roll Up
2
1-2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
80%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
80%
3
Chest Fly (Cable)
4
8-10 reps
RPE 10
4
Bicep Curl (Cable)
4
8-10 reps
RPE 10
5
Bicep Cable (W/ 2 Cables)
4
8-10 reps
RPE 10
6
Bent Over Row (Barbell)
4
8-10 reps
80%
7
Seated Row (Cable)
4
8-10 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
85%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
85%
3
Chest Fly (Cable)
4
8-10 reps
RPE 10
4
Bicep Curl (Cable)
4
8-10 reps
RPE 10
5
Bicep Cable (W/ 2 Cables)
4
8-10 reps
RPE 10
6
Bent Over Row (Barbell)
4
8-10 reps
85%
7
Seated Row (Cable)
4
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
90%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
90%
3
Chest Fly (Cable)
4
8-10 reps
RPE 10
4
Bicep Curl (Cable)
4
8-10 reps
RPE 10
5
Bicep Cable (W/ 2 Cables)
4
8-10 reps
RPE 10
6
Bent Over Row (Barbell)
4
8-10 reps
90%
7
Seated Row (Cable)
4
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
90%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
90%
3
Chest Fly (Cable)
2
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
8-10 reps
RPE 10
5
Bicep Cable (W/ 2 Cables)
4
8-10 reps
RPE 10
6
Bent Over Row (Barbell)
2
8-10 reps
90%
7
Seated Row (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
85%
2
Incline Bench Press (Dumbbell)
4
6-8 reps
85%
3
Chest Fly (Cable)
4
6-8 reps
RPE 10
4
Bicep Curl (Cable)
4
6-8 reps
RPE 10
5
Bicep Cable (W/ 2 Cables)
4
6-8 reps
RPE 10
6
Bent Over Row (Barbell)
4
6-8 reps
75%
7
Seated Row (Cable)
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
90%
2
Incline Bench Press (Dumbbell)
4
6-8 reps
90%
3
Chest Fly (Cable)
4
6-8 reps
RPE 10
4
Bicep Curl (Cable)
4
6-8 reps
RPE 10
5
Bicep Cable (W/ 2 Cables)
4
6-8 reps
RPE 10
6
Bent Over Row (Barbell)
4
6-8 reps
90%
7
Seated Row (Cable)
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
95%
2
Incline Bench Press (Dumbbell)
4
6-8 reps
95%
3
Chest Fly (Cable)
4
6-8 reps
RPE 10
4
Bicep Curl (Cable)
4
6-8 reps
RPE 10
5
Bicep Cable (W/ 2 Cables)
4
6-8 reps
RPE 10
6
Bent Over Row (Barbell)
4
6-8 reps
95%
7
Seated Row (Cable)
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
45%
2
Incline Bench Press (Dumbbell)
2
6-8 reps
45%
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Bicep Cable (W/ 2 Cables)
2
6-8 reps
RPE 10
6
Bent Over Row (Barbell)
2
6-8 reps
45%
7
Seated Row (Cable)
2
6-8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
8-10 Reps
80%
2
Pull-Up (Weighted)
4 Sets
8-10 Reps
@10
3
Lat Pulldown
4 Sets
8-10 Reps
80%
4
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@10
5
Standing Calf Raise
4 Sets
8-10 Reps
@10
6
Ab Leg Raise
4 Sets
10-15 Reps
@10
7
Cable Crunch
4 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
80%
2
Bench Press (Close Grip)
4 Sets
8-10 Reps
80%
3
Chest Fly (Dumbbell)
4 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@10
5
Upright Row (Cable)
4 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
4 Sets
8-10 Reps
@10
8
Wrist Curl (Barbell)
4 Sets
15-20 Reps
@10
Day 3
1
Rear Delt Fly (Machine)
4 Sets
8-10 Reps
80%
2
Military Press (Barbell)
4 Sets
8-10 Reps
80%
3
Shoulder Press (Plate Loaded)
4 Sets
8-10 Reps
80%
4
Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
@10
5
Hammer Curl
4 Sets
8-10 Reps
@10
6
Seated Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@10
7
Ab Rollout
4 Sets
8-10 Reps
@10
8
Abs Crunch (Machine)
4 Sets
8-10 Reps
@10
Day 4
1
Leg Curl
4 Sets
8-10 Reps
@10
2
Squat (Barbell)
4 Sets
8-10 Reps
80%
3
Leg Press (45 Degrees)
4 Sets
8-10 Reps
80%
4
Seated Calf Raise
4 Sets
8-10 Reps
@10
5
Dip (Weighted)
4 Sets
8-10 Reps
@10
6
Tricep Extension (Machine)
4 Sets
8-10 Reps
@10
7
Tricep Rope Push Down (Cable)
4 Sets
8-10 Reps
@10
8
Forearm Roll Up
4 Sets
1-2 Reps
@10
Day 5
1
Bench Press (Barbell)
4 Sets
8-10 Reps
80%
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
80%
3
Chest Fly (Cable)
4 Sets
8-10 Reps
@10
4
Bicep Curl (Cable)
4 Sets
8-10 Reps
@10
5
Bicep Cable (W/ 2 Cables)
4 Sets
8-10 Reps
@10
6
Bent Over Row (Barbell)
4 Sets
8-10 Reps
80%
7
Seated Row (Cable)
4 Sets
8-10 Reps
80%