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BoostcampPNG

Full Body Intermediate Split

by Orr S.

Program Description

My program

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 09, 2024 01:31
  • Last Edited
    Oct 23, 2024 12:11
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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
Platz Squat
2
5-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
6
Leg Curl
3
8-15 reps
RPE 9.5
7
Captains Of Crush Gripper
4
5-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
6
Leg Curl
3
8-15 reps
RPE 9.5
7
Captains Of Crush Gripper
4
5-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
6
Leg Curl
3
8-15 reps
RPE 9.5
7
Captains Of Crush Gripper
4
5-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
6
Leg Curl
3
8-15 reps
RPE 9.5
7
Captains Of Crush Gripper
4
5-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
6
Leg Curl
3
8-15 reps
RPE 9.5
7
Captains Of Crush Gripper
4
5-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
6
Leg Curl
3
8-15 reps
RPE 9.5
7
Captains Of Crush Gripper
4
5-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
6
Leg Curl
3
8-15 reps
RPE 9.5
7
Captains Of Crush Gripper
4
5-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
5-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
6
Leg Curl
3
8-15 reps
RPE 9.5
7
Captains Of Crush Gripper
4
5-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-12 reps
RPE 8.5
2
Leg Curl
2
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Deficit Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
5
Preacher Reverse Bicep Curl (Barbell)
4
6-12 reps
RPE 10
6
Pullover (Dumbbell)
4
6-12 reps
RPE 9.5
7
Overhead Press (Barbell)
4
6-12 reps
RPE 10
8
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
9
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
10
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-12 reps
RPE 8.5
2
Leg Curl
2
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Deficit Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
5
Preacher Reverse Bicep Curl (Barbell)
4
6-12 reps
RPE 10
6
Pullover (Dumbbell)
4
6-12 reps
RPE 9.5
7
Overhead Press (Barbell)
4
6-12 reps
RPE 10
8
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
9
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
10
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-12 reps
RPE 8.5
2
Leg Curl
2
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Deficit Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
5
Preacher Reverse Bicep Curl (Barbell)
4
6-12 reps
RPE 10
6
Pullover (Dumbbell)
4
6-12 reps
RPE 9.5
7
Overhead Press (Barbell)
4
6-12 reps
RPE 10
8
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
9
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
10
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-12 reps
RPE 8.5
2
Leg Curl
2
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Deficit Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
5
Preacher Reverse Bicep Curl (Barbell)
4
6-12 reps
RPE 10
6
Pullover (Dumbbell)
4
6-12 reps
RPE 9.5
7
Overhead Press (Barbell)
4
6-12 reps
RPE 10
8
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
9
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
10
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-12 reps
RPE 8.5
2
Leg Curl
2
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Deficit Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
5
Preacher Reverse Bicep Curl (Barbell)
4
6-12 reps
RPE 10
6
Pullover (Dumbbell)
4
6-12 reps
RPE 9.5
7
Overhead Press (Barbell)
4
6-12 reps
RPE 10
8
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
9
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
10
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-12 reps
RPE 8.5
2
Leg Curl
2
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Deficit Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
5
Preacher Reverse Bicep Curl (Barbell)
4
6-12 reps
RPE 10
6
Pullover (Dumbbell)
4
6-12 reps
RPE 9.5
7
Overhead Press (Barbell)
4
6-12 reps
RPE 10
8
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
9
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
10
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-12 reps
RPE 8.5
2
Leg Curl
2
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Deficit Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
5
Preacher Reverse Bicep Curl (Barbell)
4
6-12 reps
RPE 10
6
Pullover (Dumbbell)
4
6-12 reps
RPE 9.5
7
Overhead Press (Barbell)
4
6-12 reps
RPE 10
8
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
9
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
10
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
4
6-12 reps
RPE 8.5
2
Leg Curl
2
8-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Deficit Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
5
Preacher Reverse Bicep Curl (Barbell)
4
6-12 reps
RPE 10
6
Pullover (Dumbbell)
4
6-12 reps
RPE 9.5
7
Overhead Press (Barbell)
4
6-12 reps
RPE 10
8
Farmer's Walk (Weighted)
3
0.5-1 mins
RPE 9
9
Preacher Curl (EZ Bar)
4
6-12 reps
RPE 10
10
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Overhead Extension (Dumbbell)
4
8-15 reps
RPE 9
4
Isometric Barbrll hold
3
1 mins
RPE 9.5
5
Seated Row (Cable)
4
6-12 reps
RPE 10
6
Walking Lunge (Barbell)
3
10-25 reps
RPE 9
7
Chest Supported Row (Machine)
4
8-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Overhead Extension (Dumbbell)
4
8-15 reps
RPE 9
4
Captains Of Crush Gripper
4
5-15 reps
RPE 10
5
Seated Row (Cable)
4
6-12 reps
RPE 10
6
Walking Lunge (Barbell)
3
10-25 reps
RPE 9
7
Chest Supported Row (Machine)
4
8-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Overhead Extension (Dumbbell)
4
8-15 reps
RPE 9
4
Captains Of Crush Gripper
4
5-15 reps
RPE 10
5
Seated Row (Cable)
4
6-12 reps
RPE 10
6
Walking Lunge (Barbell)
3
10-25 reps
RPE 9
7
Chest Supported Row (Machine)
4
8-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Overhead Extension (Dumbbell)
4
8-15 reps
RPE 9
4
Captains Of Crush Gripper
4
5-15 reps
RPE 10
5
Seated Row (Cable)
4
6-12 reps
RPE 10
6
Walking Lunge (Barbell)
3
10-25 reps
RPE 9
7
Chest Supported Row (Machine)
4
8-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Overhead Extension (Dumbbell)
4
8-15 reps
RPE 9
4
Captains Of Crush Gripper
4
5-15 reps
RPE 10
5
Seated Row (Cable)
4
6-12 reps
RPE 10
6
Walking Lunge (Barbell)
3
10-25 reps
RPE 9
7
Chest Supported Row (Machine)
4
8-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Overhead Extension (Dumbbell)
4
8-15 reps
RPE 9
4
Captains Of Crush Gripper
4
5-15 reps
RPE 10
5
Seated Row (Cable)
4
6-12 reps
RPE 10
6
Walking Lunge (Barbell)
3
10-25 reps
RPE 9
7
Chest Supported Row (Machine)
4
8-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Overhead Extension (Dumbbell)
4
8-15 reps
RPE 9
4
Captains Of Crush Gripper
4
5-15 reps
RPE 10
5
Seated Row (Cable)
4
6-12 reps
RPE 10
6
Walking Lunge (Barbell)
3
10-25 reps
RPE 9
7
Chest Supported Row (Machine)
4
8-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Overhead Extension (Dumbbell)
4
8-15 reps
RPE 9
4
Captains Of Crush Gripper
4
5-15 reps
RPE 10
5
Seated Row (Cable)
4
6-12 reps
RPE 10
6
Walking Lunge (Barbell)
3
10-25 reps
RPE 9
7
Chest Supported Row (Machine)
4
8-15 reps
RPE 10
8
Calf Raise (Leg Press)
4
5-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 10
2
Reverse Nordic Curl
3
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 10
4
Wrist Curls
4
8-15 reps
RPE 10
5
Skull Crusher (Barbell)
4
6-12 reps
RPE 10
6
Chest Fly (Dumbbell)
4
6-12 reps
RPE 9.5
7
Power Shrug
4
6-12 reps
RPE 9
8
Platz Squat
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 10
2
Reverse Nordic Curl
3
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 10
4
Wrist Curls
4
8-15 reps
RPE 10
5
Skull Crusher (Barbell)
4
6-12 reps
RPE 10
6
Chest Fly (Dumbbell)
4
6-12 reps
RPE 9.5
7
Power Shrug
4
6-12 reps
RPE 9
8
Platz Squat
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 10
2
Reverse Nordic Curl
3
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 10
4
Wrist Curls
4
8-15 reps
RPE 10
5
Skull Crusher (Barbell)
4
6-12 reps
RPE 10
6
Chest Fly (Dumbbell)
4
6-12 reps
RPE 9.5
7
Power Shrug
4
6-12 reps
RPE 9
8
Platz Squat
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 10
2
Reverse Nordic Curl
3
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 10
4
Wrist Curls
4
8-15 reps
RPE 10
5
Skull Crusher (Barbell)
4
6-12 reps
RPE 10
6
Chest Fly (Dumbbell)
4
6-12 reps
RPE 9.5
7
Power Shrug
4
6-12 reps
RPE 9
8
Platz Squat
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 10
2
Reverse Nordic Curl
3
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 10
4
Wrist Curls
4
8-15 reps
RPE 10
5
Skull Crusher (Barbell)
4
6-12 reps
RPE 10
6
Chest Fly (Dumbbell)
4
6-12 reps
RPE 9.5
7
Power Shrug
4
6-12 reps
RPE 9
8
Platz Squat
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 10
2
Reverse Nordic Curl
3
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 10
4
Wrist Curls
4
8-15 reps
RPE 10
5
Skull Crusher (Barbell)
4
6-12 reps
RPE 10
6
Chest Fly (Dumbbell)
4
6-12 reps
RPE 9.5
7
Power Shrug
4
6-12 reps
RPE 9
8
Platz Squat
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 10
2
Reverse Nordic Curl
3
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 10
4
Wrist Curls
4
8-15 reps
RPE 10
5
Skull Crusher (Barbell)
4
6-12 reps
RPE 10
6
Chest Fly (Dumbbell)
4
6-12 reps
RPE 9.5
7
Power Shrug
4
6-12 reps
RPE 9
8
Platz Squat
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-12 reps
RPE 10
2
Reverse Nordic Curl
3
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 10
4
Wrist Curls
4
8-15 reps
RPE 10
5
Skull Crusher (Barbell)
4
6-12 reps
RPE 10
6
Chest Fly (Dumbbell)
4
6-12 reps
RPE 9.5
7
Power Shrug
4
6-12 reps
RPE 9
8
Platz Squat
2
5-10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Platz Squat
2 Sets
5-10 Reps
@8
2
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
3
Preacher Curl (EZ Bar)
4 Sets
6-12 Reps
@10
4
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@10
5
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8
6
Leg Curl
3 Sets
8-15 Reps
@9.5
7
Captains Of Crush Gripper
4 Sets
5-15 Reps
@10
8
Calf Raise (Leg Press)
4 Sets
5-15 Reps
@9.5
Day 2
1
JM Press
4 Sets
6-12 Reps
@8.5
2
Leg Curl
2 Sets
8-15 Reps
@9.5
3
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
4
Deficit Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
@9
5
Preacher Reverse Bicep Curl (Barbell)
4 Sets
6-12 Reps
@10
6
Pullover (Dumbbell)
4 Sets
6-12 Reps
@9.5
7
Overhead Press (Barbell)
4 Sets
6-12 Reps
@10
8
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
@9
9
Preacher Curl (EZ Bar)
4 Sets
6-12 Reps
@10
10
Calf Raise (Leg Press)
4 Sets
5-15 Reps
@9.5
Day 4
1
Overhead Press (Barbell)
4 Sets
6-12 Reps
@10
2
Reverse Nordic Curl
3 Sets
6-12 Reps
@10
3
Lat Pulldown (Neutral Grip)
4 Sets
6-12 Reps
@10
4
Wrist Curls
4 Sets
8-15 Reps
@10
5
Skull Crusher (Barbell)
4 Sets
6-12 Reps
@10
6
Chest Fly (Dumbbell)
4 Sets
6-12 Reps
@9.5
7
Power Shrug
4 Sets
6-12 Reps
@9
8
Platz Squat
2 Sets
5-10 Reps
@8
Day 3
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8
3
Overhead Extension (Dumbbell)
4 Sets
8-15 Reps
@9
4
Isometric Barbrll hold
3 Sets
1 mins
@9.5
5
Seated Row (Cable)
4 Sets
6-12 Reps
@10
6
Walking Lunge (Barbell)
3 Sets
10-25 Reps
@9
7
Chest Supported Row (Machine)
4 Sets
8-15 Reps
@10
8
Calf Raise (Leg Press)
4 Sets
5-15 Reps
@9.5