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Athletic Build

by Truls B.
6 athletes joined

Program Description

Implement progressive overload on main lifts like deadlift, bench press, overhead press, chin/pull ups and squats. Try to increase weight by 1-5 kg every week, if not increase repetitions. Exercises such as Bulgarian split squats and lunges can be substituted with other squat variations and leg press. Incline Bench Press can be substituted with flat barbell bench or flye variations. For the completion of the program, you will need access to a gym with specifically medicine slam balls, landmine holder, cable machine, sled and track. Recommended Schedule: Monday: Full Body Tuesday: Cardio/Rest Wednesday: Upper Body Thursday: Cardio/Rest Friday: Lower Body Saturday: Sprint Sunday: Rest

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 26, 2024 11:12
  • Last Edited
    Feb 21, 2025 01:03
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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
Squat (Barbell)
3
6-8 reps
-
2A
Chin-Up (Bodyweight)
3
6-8 reps
-
2B
Military Press (Barbell)
3
6-8 reps
-
3
Hip Thrust (Barbell)
3
6-8 reps
-
4A
Bent Over Row (Barbell)
3
6-8 reps
-
4B
Bench Press (Barbell)
3
6-8 reps
-
5A
Bicep Curl (EZ Bar)
2
10-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Chin-Up (Bodyweight)
3
6-8 reps
-
2B
Military Press (Barbell)
3
6-8 reps
-
3
Hip Thrust (Barbell)
3
6-8 reps
-
4A
Bent Over Row (Barbell)
3
6-8 reps
-
4B
Incline Bench Press (Barbell)
3
6-8 reps
-
5A
Bicep Curl (EZ Bar)
2
10-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Chin-Up (Bodyweight)
3
6-8 reps
-
2B
Military Press (Barbell)
3
6-8 reps
-
3
Hip Thrust (Barbell)
3
6-8 reps
-
4A
Bent Over Row (Barbell)
3
6-8 reps
-
4B
Bench Press (Barbell)
3
6-8 reps
-
5A
Bicep Curl (EZ Bar)
2
10-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Chin-Up (Bodyweight)
3
6-8 reps
-
2B
Military Press (Barbell)
3
6-8 reps
-
3
Hip Thrust (Barbell)
3
6-8 reps
-
4A
Bent Over Row (Barbell)
3
6-8 reps
-
4B
Incline Bench Press (Barbell)
3
6-8 reps
-
5A
Bicep Curl (EZ Bar)
2
10-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Chin-Up (Bodyweight)
3
6-8 reps
-
2B
Military Press (Barbell)
3
6-8 reps
-
3
Hip Thrust (Barbell)
3
6-8 reps
-
4A
Bent Over Row (Barbell)
3
6-8 reps
-
4B
Bench Press (Barbell)
3
6-8 reps
-
5A
Bicep Curl (EZ Bar)
2
10-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Chin-Up (Bodyweight)
3
6-8 reps
-
2B
Military Press (Barbell)
3
6-8 reps
-
3
Hip Thrust (Barbell)
3
6-8 reps
-
4A
Bent Over Row (Barbell)
3
6-8 reps
-
4B
Incline Bench Press (Barbell)
3
6-8 reps
-
5A
Bicep Curl (EZ Bar)
2
10-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Chin-Up (Bodyweight)
3
6-8 reps
-
2B
Military Press (Barbell)
3
6-8 reps
-
3
Hip Thrust (Barbell)
3
6-8 reps
-
4A
Bent Over Row (Barbell)
3
6-8 reps
-
4B
Bench Press (Barbell)
3
6-8 reps
-
5A
Bicep Curl (EZ Bar)
2
10-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2A
Chin-Up (Bodyweight)
3
6-8 reps
-
2B
Military Press (Barbell)
3
6-8 reps
-
3
Hip Thrust (Barbell)
3
6-8 reps
-
4A
Bent Over Row (Barbell)
3
6-8 reps
-
4B
Incline Bench Press (Barbell)
3
6-8 reps
-
5A
Bicep Curl (EZ Bar)
2
10-15 reps
-
5B
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
-
1B
Standing Calf Raise
2
15-20 reps
-
2A
Neck Curl
3
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
3A
Neck Extension
3
12-15 reps
-
3B
Lying Leg Raise
3
12-15 reps
-
4A
Kettlebell Tibia Raises
2
12-15 reps
-
4B
Landmine Oblique Twist
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
-
1B
Standing Calf Raise
2
15-20 reps
-
2A
Neck Curl
3
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
3A
Neck Extension
3
12-15 reps
-
3B
Lying Leg Raise
3
12-15 reps
-
4A
Kettlebell Tibia Raises
2
12-15 reps
-
4B
Landmine Oblique Twist
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
-
1B
Standing Calf Raise
2
15-20 reps
-
2A
Neck Curl
3
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
3A
Neck Extension
3
12-15 reps
-
3B
Lying Leg Raise
3
12-15 reps
-
4A
Kettlebell Tibia Raises
2
12-15 reps
-
4B
Landmine Oblique Twist
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
-
1B
Standing Calf Raise
2
15-20 reps
-
2A
Neck Curl
3
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
3A
Neck Extension
3
12-15 reps
-
3B
Lying Leg Raise
3
12-15 reps
-
4A
Kettlebell Tibia Raises
2
12-15 reps
-
4B
Landmine Oblique Twist
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
-
1B
Standing Calf Raise
2
15-20 reps
-
2A
Neck Curl
3
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
3A
Neck Extension
3
12-15 reps
-
3B
Lying Leg Raise
3
12-15 reps
-
4A
Kettlebell Tibia Raises
2
12-15 reps
-
4B
Landmine Oblique Twist
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
-
1B
Standing Calf Raise
2
15-20 reps
-
2A
Neck Curl
3
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
3A
Neck Extension
3
12-15 reps
-
3B
Lying Leg Raise
3
12-15 reps
-
4A
Kettlebell Tibia Raises
2
12-15 reps
-
4B
Landmine Oblique Twist
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
-
1B
Standing Calf Raise
2
15-20 reps
-
2A
Neck Curl
3
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
3A
Neck Extension
3
12-15 reps
-
3B
Lying Leg Raise
3
12-15 reps
-
4A
Kettlebell Tibia Raises
2
12-15 reps
-
4B
Landmine Oblique Twist
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
-
1B
Standing Calf Raise
2
15-20 reps
-
2A
Neck Curl
3
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
3A
Neck Extension
3
12-15 reps
-
3B
Lying Leg Raise
3
12-15 reps
-
4A
Kettlebell Tibia Raises
2
12-15 reps
-
4B
Landmine Oblique Twist
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
6-10 reps
-
4A
Chest Fly (Cable)
2
12-15 reps
-
4B
Rear Delt Fly (Cable)
2
15-20 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
5B
Lateral Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
6-10 reps
-
4A
Chest Fly (Cable)
2
12-15 reps
-
4B
Rear Delt Fly (Cable)
2
15-20 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
5B
Lateral Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
6-10 reps
-
4A
Chest Fly (Cable)
2
12-15 reps
-
4B
Rear Delt Fly (Cable)
2
15-20 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
5B
Lateral Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
6-10 reps
-
4A
Chest Fly (Cable)
2
12-15 reps
-
4B
Rear Delt Fly (Cable)
2
15-20 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
5B
Lateral Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
6-10 reps
-
4A
Chest Fly (Cable)
2
12-15 reps
-
4B
Rear Delt Fly (Cable)
2
15-20 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
5B
Lateral Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
6-10 reps
-
4A
Chest Fly (Cable)
2
12-15 reps
-
4B
Rear Delt Fly (Cable)
2
15-20 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
5B
Lateral Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
6-10 reps
-
4A
Chest Fly (Cable)
2
12-15 reps
-
4B
Rear Delt Fly (Cable)
2
15-20 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
5B
Lateral Raise (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10-12 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
10-12 reps
-
3
Bicep Curl (Barbell)
3
6-10 reps
-
4A
Chest Fly (Cable)
2
12-15 reps
-
4B
Rear Delt Fly (Cable)
2
15-20 reps
-
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
-
5B
Lateral Raise (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Reverse Lunge (Barbell)
2
8-10 reps
-
5
Leg Extension
2
12-15 reps
-
6
Leg Curl
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Lunge (Barbell)
2
8-10 reps
-
5
Leg Extension
2
12-15 reps
-
6
Leg Curl
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Reverse Lunge (Barbell)
2
8-10 reps
-
5
Leg Extension
2
12-15 reps
-
6
Leg Curl
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Lunge (Barbell)
2
8-10 reps
-
5
Leg Extension
2
12-15 reps
-
6
Leg Curl
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Reverse Lunge (Barbell)
2
8-10 reps
-
5
Leg Extension
2
12-15 reps
-
6
Leg Curl
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Lunge (Barbell)
2
8-10 reps
-
5
Leg Extension
2
12-15 reps
-
6
Leg Curl
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Reverse Lunge (Barbell)
2
8-10 reps
-
5
Leg Extension
2
12-15 reps
-
6
Leg Curl
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Lunge (Barbell)
2
8-10 reps
-
5
Leg Extension
2
12-15 reps
-
6
Leg Curl
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
-
1B
Standing Calf Raise
2
20-25 reps
-
2A
Neck Curl
3
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
3A
Neck Extension
3
12-15 reps
-
3B
Lying Leg Raise
3
12-15 reps
-
4A
Kettlebell Tibia Raises
2
12-15 reps
-
4B
Landmine Oblique Twist
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
-
1B
Standing Calf Raise
2
20-25 reps
-
2A
Neck Curl
3
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
3A
Neck Extension
3
12-15 reps
-
3B
Lying Leg Raise
3
12-15 reps
-
4A
Kettlebell Tibia Raises
2
12-15 reps
-
4B
Landmine Oblique Twist
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
-
1B
Standing Calf Raise
2
20-25 reps
-
2A
Neck Curl
3
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
3A
Neck Extension
3
12-15 reps
-
3B
Lying Leg Raise
3
12-15 reps
-
4A
Kettlebell Tibia Raises
2
12-15 reps
-
4B
Landmine Oblique Twist
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
-
1B
Standing Calf Raise
2
20-25 reps
-
2A
Neck Curl
3
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
3A
Neck Extension
3
12-15 reps
-
3B
Lying Leg Raise
3
12-15 reps
-
4A
Kettlebell Tibia Raises
2
12-15 reps
-
4B
Landmine Oblique Twist
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
-
1B
Standing Calf Raise
2
20-25 reps
-
2A
Neck Curl
3
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
3A
Neck Extension
3
12-15 reps
-
3B
Lying Leg Raise
3
12-15 reps
-
4A
Kettlebell Tibia Raises
2
12-15 reps
-
4B
Landmine Oblique Twist
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
-
1B
Standing Calf Raise
2
20-25 reps
-
2A
Neck Curl
3
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
3A
Neck Extension
3
12-15 reps
-
3B
Lying Leg Raise
3
12-15 reps
-
4A
Kettlebell Tibia Raises
2
12-15 reps
-
4B
Landmine Oblique Twist
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
-
1B
Standing Calf Raise
2
20-25 reps
-
2A
Neck Curl
3
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
3A
Neck Extension
3
12-15 reps
-
3B
Lying Leg Raise
3
12-15 reps
-
4A
Kettlebell Tibia Raises
2
12-15 reps
-
4B
Landmine Oblique Twist
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
-
1B
Standing Calf Raise
2
20-25 reps
-
2A
Neck Curl
3
8-12 reps
-
2B
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
3A
Neck Extension
3
12-15 reps
-
3B
Lying Leg Raise
3
12-15 reps
-
4A
Kettlebell Tibia Raises
2
12-15 reps
-
4B
Landmine Oblique Twist
2
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2A
Chin-Up (Bodyweight)
3 Sets
6-8 Reps
-
2B
Military Press (Barbell)
3 Sets
6-8 Reps
-
3
Hip Thrust (Barbell)
3 Sets
6-8 Reps
-
4A
Bent Over Row (Barbell)
3 Sets
6-8 Reps
-
4B
Bench Press (Barbell)
3 Sets
6-8 Reps
-
5A
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
5B
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
Day 2
1A
Shrug (Dumbbell)
2 Sets
20-25 Reps
-
1B
Standing Calf Raise
2 Sets
15-20 Reps
-
2A
Neck Curl
3 Sets
8-12 Reps
-
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
12-15 Reps
-
3A
Neck Extension
3 Sets
12-15 Reps
-
3B
Lying Leg Raise
3 Sets
12-15 Reps
-
4A
Kettlebell Tibia Raises
2 Sets
12-15 Reps
-
4B
Landmine Oblique Twist
2 Sets
8-12 Reps
-
Day 3
1
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
-
2A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2B
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
-
3
Bicep Curl (Barbell)
3 Sets
6-10 Reps
-
4A
Chest Fly (Cable)
2 Sets
12-15 Reps
-
4B
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
-
5A
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
-
5B
Lateral Raise (Cable)
2 Sets
12-15 Reps
-
Day 4
1
Back Extension (Weighted)
3 Sets
10-15 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3
Leg Press (45 Degrees)
3 Sets
8-10 Reps
-
4
Reverse Lunge (Barbell)
2 Sets
8-10 Reps
-
5
Leg Extension
2 Sets
12-15 Reps
-
6
Leg Curl
2 Sets
10-12 Reps
-
Day 5
1A
Shrug (Dumbbell)
2 Sets
20-25 Reps
-
1B
Standing Calf Raise
2 Sets
20-25 Reps
-
2A
Neck Curl
3 Sets
8-12 Reps
-
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
12-15 Reps
-
3A
Neck Extension
3 Sets
12-15 Reps
-
3B
Lying Leg Raise
3 Sets
12-15 Reps
-
4A
Kettlebell Tibia Raises
2 Sets
12-15 Reps
-
4B
Landmine Oblique Twist
2 Sets
8-12 Reps
-