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Warlock

by Jake D
16 athletes joined

Program Description

Based on Mountain Dog’s Warlock program. This 8 week program is designed for the intermediate bodybuilder to pack on size and strength. Every muscle group is hit 2x per week in this upper lower split. If you are unfamiliar with any of the movements in this program, please refer to John Meadows’ YouTube channel for reference. John uses RPE differently than most. In this program an RPE 10 means mechanical failure, not an inability to complete another rep. This means that you’ve reached failure when your form fails.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 03, 2024 06:21
  • Last Edited
    Jan 14, 2025 04:31
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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
Incline Bench Press (Barbell)
2
2
3
10 reps
4 reps
8 reps
-
-
RPE 10
2
Decline Bench Press (Dumbbell)
1
3
4 reps
10 reps
-
RPE 8
3
Chest Fly (Machine)
1
3
4 reps
10 reps
-
RPE 9
4
Dumbbell Row
2
2
4
10 reps
4 reps
8 reps
-
-
RPE 9
5
Pull-Up (Assisted)
1
4
15 reps
10 reps
-
RPE 9
6
Seated Shoulder Press (Dumbbell)
1
1
3
15 reps
4 reps
8 reps
-
-
RPE 9
7
Lateral Raise (Dumbbell)
1
3
20 reps
10 reps
-
RPE 9
8
Hammer Curl
1
3
10 reps
10 reps
-
RPE 10
9
Preacher Curl (Barbell)
1
2
4 reps
10 reps
-
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
10 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
3
10 reps
4 reps
8 reps
-
-
RPE 10
2
Decline Bench Press (Dumbbell)
1
3
4 reps
10 reps
-
RPE 8
3
Chest Fly (Machine)
1
3
4 reps
10 reps
-
RPE 9
4
Dumbbell Row
2
2
4
10 reps
4 reps
8 reps
-
-
RPE 9
5
Pull-Up (Assisted)
1
4
15 reps
10 reps
-
RPE 9
6
Seated Shoulder Press (Dumbbell)
1
1
3
15 reps
4 reps
8 reps
-
-
RPE 9
7
Lateral Raise (Dumbbell)
1
3
20 reps
10 reps
-
RPE 9
8
Hammer Curl
1
3
10 reps
10 reps
-
RPE 10
9
Preacher Curl (Barbell)
1
2
4 reps
10 reps
-
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
10 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
3
10 reps
4 reps
8 reps
-
-
RPE 10
2
Decline Bench Press (Dumbbell)
1
3
4 reps
10 reps
-
RPE 8
3
Chest Fly (Machine)
1
3
4 reps
10 reps
-
RPE 9
4
Dumbbell Row
2
2
4
10 reps
4 reps
8 reps
-
-
RPE 9
5
Pull-Up (Assisted)
1
4
15 reps
10 reps
-
RPE 9
6
Seated Shoulder Press (Dumbbell)
1
1
3
15 reps
4 reps
8 reps
-
-
RPE 9
7
Lateral Raise (Dumbbell)
1
3
20 reps
10 reps
-
RPE 9
8
Hammer Curl
1
3
10 reps
10 reps
-
RPE 10
9
Preacher Curl (Barbell)
1
2
4 reps
10 reps
-
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
10 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
3
10 reps
4 reps
8 reps
-
-
RPE 10
2
Decline Bench Press (Dumbbell)
1
3
4 reps
10 reps
-
RPE 8
3
Chest Fly (Machine)
1
3
4 reps
10 reps
-
RPE 9
4
Dumbbell Row
2
2
4
10 reps
4 reps
8 reps
-
-
RPE 9
5
Pull-Up (Assisted)
1
4
15 reps
10 reps
-
RPE 9
6
Seated Shoulder Press (Dumbbell)
1
1
3
15 reps
4 reps
8 reps
-
-
RPE 9
7
Lateral Raise (Dumbbell)
1
3
20 reps
10 reps
-
RPE 9
8
Hammer Curl
1
3
10 reps
10 reps
-
RPE 10
9
Preacher Curl (Barbell)
1
2
4 reps
10 reps
-
RPE 10
10
V-Handle Tricep Pushdown (Cable)
1
2
10 reps
10 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3
10 reps
4 reps
6 reps
-
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
2
4 reps
10 reps
-
RPE 10
3A
Dip (Bodyweight)
4
8 reps
-
3B
Push Up
4
8 reps
-
4
Lat Pulldown (Close Grip)
2
2
4
10 reps
4 reps
10 reps
-
-
RPE 9
5
Rack Pull (Barbell)
4
4
3 reps
6 reps
-
-
6
Front Raise
1
3
6 reps
10 reps
-
RPE 9
7
Six Ways
3
10 reps
-
8
Bicep Curl (Barbell)
1
2
4 reps
10 reps
-
RPE 10
9
Preacher Curl (Dumbbell)
1
2
4 reps
10 reps
-
RPE 10
10
Tricep Extension (Cable)
1
1
1
2
15 reps
12 reps
4 reps
10 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3
10 reps
4 reps
6 reps
-
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
2
4 reps
10 reps
-
RPE 10
3A
Dip (Bodyweight)
4
8 reps
-
3B
Push Up
4
8 reps
-
4
Lat Pulldown (Close Grip)
2
2
4
10 reps
4 reps
10 reps
-
-
RPE 9
5
Rack Pull (Barbell)
4
4
3 reps
6 reps
-
-
6
Front Raise
1
3
6 reps
10 reps
-
RPE 9
7
Six Ways
3
10 reps
-
8
Bicep Curl (Barbell)
1
2
4 reps
10 reps
-
RPE 10
9
Preacher Curl (Dumbbell)
1
2
4 reps
10 reps
-
RPE 10
10
Tricep Extension (Cable)
1
1
1
2
15 reps
12 reps
4 reps
10 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3
10 reps
4 reps
6 reps
-
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
2
4 reps
10 reps
-
RPE 10
3A
Dip (Bodyweight)
4
8 reps
-
3B
Push Up
4
8 reps
-
4
Lat Pulldown (Close Grip)
2
2
4
10 reps
4 reps
10 reps
-
-
RPE 9
5
Rack Pull (Barbell)
4
4
3 reps
6 reps
-
-
6
Front Raise
1
3
6 reps
10 reps
-
RPE 9
7
Six Ways
3
10 reps
-
8
Bicep Curl (Barbell)
1
2
4 reps
10 reps
-
RPE 10
9
Preacher Curl (Dumbbell)
1
2
4 reps
10 reps
-
RPE 10
10
Tricep Extension (Cable)
1
1
1
2
15 reps
12 reps
4 reps
10 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3
10 reps
4 reps
6 reps
-
-
RPE 10
2
Incline Bench Press (Dumbbell)
2
2
4 reps
10 reps
-
RPE 10
3A
Dip (Bodyweight)
4
8 reps
-
3B
Push Up
4
8 reps
-
4
Lat Pulldown (Close Grip)
2
2
4
10 reps
4 reps
10 reps
-
-
RPE 9
5
Rack Pull (Barbell)
4
4
3 reps
6 reps
-
-
6
Front Raise
1
3
6 reps
10 reps
-
RPE 9
7
Six Ways
3
10 reps
-
8
Bicep Curl (Barbell)
1
2
4 reps
10 reps
-
RPE 10
9
Preacher Curl (Dumbbell)
1
2
4 reps
10 reps
-
RPE 10
10
Tricep Extension (Cable)
1
1
1
2
15 reps
12 reps
4 reps
10 reps
-
-
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
3
20 reps
15 reps
4 reps
8 reps
-
-
-
RPE 9
2
Squat (Barbell)
1
1
1
3
20 reps
15 reps
5 reps
6 reps
-
-
-
RPE 9
3
Leg Press
4
2
1
-
RPE 9
RPE 10
4
Leg Extension
1
3
4 reps
12 reps
-
RPE 9
5
Standing Calf Raise
2
1
3
15 reps
4 reps
10 reps
-
-
RPE 9
6
Sit Up
4
12 reps
-
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
3
20 reps
15 reps
4 reps
12 reps
-
-
-
RPE 9
2
Leg Press (45 Degrees)
1
1
2
3
15 reps
12 reps
8 reps
8 reps
-
-
-
RPE 10
3
Goblet Squat
1
3
3
10 reps
4 reps
8 reps
-
-
RPE 10
4
Leg Extension
1
2
6 reps
10 reps
-
RPE 9
5
Standing Calf Raise
2
1
4
15 reps
6 reps
10 reps
-
-
RPE 9
6
Hanging Leg Raise
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
3
20 reps
15 reps
4 reps
12 reps
-
-
-
RPE 9
2
Leg Press (45 Degrees)
1
1
2
3
15 reps
12 reps
8 reps
8 reps
-
-
-
RPE 10
3
Goblet Squat
1
3
3
10 reps
4 reps
8 reps
-
-
RPE 10
4
Leg Extension
1
2
6 reps
10 reps
-
RPE 9
5
Standing Calf Raise
2
1
4
15 reps
6 reps
10 reps
-
-
RPE 9
6
Hanging Leg Raise
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
3
20 reps
15 reps
4 reps
12 reps
-
-
-
RPE 9
2
Leg Press (45 Degrees)
1
1
2
3
15 reps
12 reps
8 reps
8 reps
-
-
-
RPE 10
3
Goblet Squat
1
3
3
10 reps
4 reps
8 reps
-
-
RPE 10
4
Leg Extension
1
2
6 reps
10 reps
-
RPE 9
5
Standing Calf Raise
2
1
4
15 reps
6 reps
10 reps
-
-
RPE 9
6
Hanging Leg Raise
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
3
20 reps
15 reps
4 reps
12 reps
-
-
-
RPE 9
2
Leg Press (45 Degrees)
1
1
2
3
15 reps
12 reps
8 reps
8 reps
-
-
-
RPE 10
3
Goblet Squat
1
3
3
10 reps
4 reps
8 reps
-
-
RPE 10
4
Leg Extension
1
2
6 reps
10 reps
-
RPE 9
5
Standing Calf Raise
2
1
4
15 reps
6 reps
10 reps
-
-
RPE 9
6
Hanging Leg Raise
4
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Row
1
1
1
3
20 reps
15 reps
4 reps
8 reps
-
-
-
RPE 9
2
Seated Row (Cable)
1
3
4 reps
10 reps
-
RPE 10
3
Pullover (Dumbbell)
1
3
4 reps
10 reps
-
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
4
15 reps
12 reps
4 reps
8 reps
-
-
-
RPE 9
5
Hex Press
1
4
4 reps
8 reps
-
RPE 9
6
Y Raise
1
3
6 reps
12 reps
-
RPE 9
7
Rear Delt Fly (Machine)
1
3
10 reps
15 reps
-
RPE 9
8
Seated Dumbbell Curl
1
2
6 reps
12 reps
-
RPE 10
9
Tricep Pushdown (Cable)
1
2
6 reps
12 reps
-
RPE 10
10
Skull Crusher
1
2
6 reps
12 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Row
1
1
1
3
20 reps
15 reps
4 reps
8 reps
-
-
-
RPE 9
2
Seated Row (Cable)
1
3
4 reps
10 reps
-
RPE 10
3
Pullover (Dumbbell)
1
3
4 reps
10 reps
-
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
4
15 reps
12 reps
4 reps
8 reps
-
-
-
RPE 9
5
Y Raise
1
-
6
Rear Delt Fly (Machine)
1
-
7
Seated Dumbbell Curl
1
-
8
Tricep Pushdown (Cable)
1
-
9
Skull Crusher
1
-
10
Hex Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Row
1
1
1
3
20 reps
15 reps
4 reps
8 reps
-
-
-
RPE 9
2
Seated Row (Cable)
1
3
4 reps
10 reps
-
RPE 10
3
Pullover (Dumbbell)
1
3
4 reps
10 reps
-
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
4
15 reps
12 reps
4 reps
8 reps
-
-
-
RPE 9
5
Y Raise
1
-
6
Rear Delt Fly (Machine)
1
-
7
Seated Dumbbell Curl
1
-
8
Tricep Pushdown (Cable)
1
-
9
Skull Crusher
1
-
10
Hex Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Row
1
1
1
3
20 reps
15 reps
4 reps
8 reps
-
-
-
RPE 9
2
Seated Row (Cable)
1
3
4 reps
10 reps
-
RPE 10
3
Pullover (Dumbbell)
1
3
4 reps
10 reps
-
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
4
15 reps
12 reps
4 reps
8 reps
-
-
-
RPE 9
5
Y Raise
1
-
6
Rear Delt Fly (Machine)
1
-
7
Seated Dumbbell Curl
1
-
8
Tricep Pushdown (Cable)
1
-
9
Skull Crusher
1
-
10
Hex Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
1
1
1
3
20 reps
15 reps
4 reps
8 reps
-
-
-
RPE 9
2
High Row
1
2
6 reps
10 reps
-
RPE 10
3
Lat Pulldown (Single Arm)
1
3
6 reps
10 reps
-
RPE 9
4
Chest Press (Machine)
1
1
1
4
15 reps
12 reps
4 reps
10 reps
-
-
-
RPE 9
5
Pec Fly (Dumbbell)
1
4
6 reps
10 reps
-
RPE 9
6
Rear Delt Fly (Machine)
1
3
8 reps
15 reps
-
RPE 9
7
Rear Delt Fly (Dumbbell)
1
1
3
15 reps
5 reps
30 reps
-
-
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
2
8 reps
10 reps
-
RPE 10
9
Tricep Pushdown (Cable)
1
2
4 reps
10 reps
-
RPE 10
10
Tricep Extension (Dumbbell)
1
2
4 reps
10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
1
1
1
3
20 reps
15 reps
4 reps
8 reps
-
-
-
RPE 9
2
High Row
1
2
6 reps
10 reps
-
RPE 10
3
Lat Pulldown (Single Arm)
1
3
6 reps
10 reps
-
RPE 9
4
Chest Press (Machine)
1
1
1
4
15 reps
12 reps
4 reps
10 reps
-
-
-
RPE 9
5
Pec Fly (Dumbbell)
1
4
6 reps
10 reps
-
RPE 9
6
Rear Delt Fly (Machine)
1
3
8 reps
15 reps
-
RPE 9
7
Rear Delt Fly (Dumbbell)
1
1
3
15 reps
5 reps
30 reps
-
-
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
2
8 reps
10 reps
-
RPE 10
9
Tricep Pushdown (Cable)
1
2
4 reps
10 reps
-
RPE 10
10
Tricep Extension (Dumbbell)
1
2
4 reps
10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
1
1
1
3
20 reps
15 reps
4 reps
8 reps
-
-
-
RPE 9
2
High Row
1
2
6 reps
10 reps
-
RPE 10
3
Lat Pulldown (Single Arm)
1
3
6 reps
10 reps
-
RPE 9
4
Chest Press (Machine)
1
1
1
4
15 reps
12 reps
4 reps
10 reps
-
-
-
RPE 9
5
Pec Fly (Dumbbell)
1
4
6 reps
10 reps
-
RPE 9
6
Rear Delt Fly (Machine)
1
3
8 reps
15 reps
-
RPE 9
7
Rear Delt Fly (Dumbbell)
1
1
3
15 reps
5 reps
30 reps
-
-
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
2
8 reps
10 reps
-
RPE 10
9
Tricep Pushdown (Cable)
1
2
4 reps
10 reps
-
RPE 10
10
Tricep Extension (Dumbbell)
1
2
4 reps
10 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
1
1
1
3
20 reps
15 reps
4 reps
8 reps
-
-
-
RPE 9
2
High Row
1
2
6 reps
10 reps
-
RPE 10
3
Lat Pulldown (Single Arm)
1
3
6 reps
10 reps
-
RPE 9
4
Chest Press (Machine)
1
1
1
4
15 reps
12 reps
4 reps
10 reps
-
-
-
RPE 9
5
Pec Fly (Dumbbell)
1
4
6 reps
10 reps
-
RPE 9
6
Rear Delt Fly (Machine)
1
3
8 reps
15 reps
-
RPE 9
7
Rear Delt Fly (Dumbbell)
1
1
3
15 reps
5 reps
30 reps
-
-
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
2
8 reps
10 reps
-
RPE 10
9
Tricep Pushdown (Cable)
1
2
4 reps
10 reps
-
RPE 10
10
Tricep Extension (Dumbbell)
1
2
4 reps
10 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
4
20 reps
15 reps
4 reps
8 reps
-
-
-
RPE 10
2
Leg Press (45 Degrees)
1
3
4 reps
12 reps
-
RPE 9
3
Trap Bar Deadlift
4
3
3 reps
6 reps
-
RPE 9
4
Lunge (Barbell)
3
10 reps
-
5
Seated Calf Raise
1
2
3
15 reps
4 reps
10 reps
-
-
RPE 9
6
Lying Leg Raise
4
10 reps
-
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
3
20 reps
15 reps
4 reps
10 reps
-
-
-
RPE 9
2
Lunge (Barbell)
1
3
4 reps
8 reps
-
RPE 9
3
Deadlift (Barbell)
3
3
3 reps
6 reps
-
RPE 9
4
Pull Through (Cable)
1
3
4 reps
8 reps
-
RPE 9
5
Seated Calf Raise
1
2
3
20 reps
6 reps
15 reps
-
-
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
3
20 reps
15 reps
4 reps
10 reps
-
-
-
RPE 9
2
Lunge (Barbell)
1
3
4 reps
8 reps
-
RPE 9
3
Deadlift (Barbell)
3
3
3 reps
6 reps
-
RPE 9
4
Pull Through (Cable)
1
3
4 reps
8 reps
-
RPE 9
5
Seated Calf Raise
1
2
3
20 reps
6 reps
15 reps
-
-
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
3
20 reps
15 reps
4 reps
10 reps
-
-
-
RPE 9
2
Lunge (Barbell)
1
3
4 reps
8 reps
-
RPE 9
3
Deadlift (Barbell)
3
3
3 reps
6 reps
-
RPE 9
4
Pull Through (Cable)
1
3
4 reps
8 reps
-
RPE 9
5
Seated Calf Raise
1
2
3
20 reps
6 reps
15 reps
-
-
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
2
3
20 reps
15 reps
4 reps
10 reps
-
-
-
RPE 9
2
Lunge (Barbell)
1
3
4 reps
8 reps
-
RPE 9
3
Deadlift (Barbell)
3
3
3 reps
6 reps
-
RPE 9
4
Pull Through (Cable)
1
3
4 reps
8 reps
-
RPE 9
5
Seated Calf Raise
1
2
3
20 reps
6 reps
15 reps
-
-
RPE 9
6
Cable Crunch
3
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
10 Reps
4 Reps
8 Reps
-
-
@10
2
Decline Bench Press (Dumbbell)
1 Set
3 Sets
4 Reps
10 Reps
-
@8
3
Chest Fly (Machine)
1 Set
3 Sets
4 Reps
10 Reps
-
@9
4
Dumbbell Row
2 Sets
2 Sets
4 Sets
10 Reps
4 Reps
8 Reps
-
-
@9
5
Pull-Up (Assisted)
1 Set
4 Sets
15 Reps
10 Reps
-
@9
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
4 Reps
8 Reps
-
-
@9
7
Lateral Raise (Dumbbell)
1 Set
3 Sets
20 Reps
10 Reps
-
@9
8
Hammer Curl
1 Set
3 Sets
10 Reps
10 Reps
-
@10
9
Preacher Curl (Barbell)
1 Set
2 Sets
4 Reps
10 Reps
-
@10
10
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
10 Reps
-
@10
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
3 Sets
20 Reps
15 Reps
4 Reps
8 Reps
-
-
-
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
20 Reps
15 Reps
5 Reps
6 Reps
-
-
-
@9
3
Leg Press
4 Sets
2 Sets
1 Set
-
@9
@10
4
Leg Extension
1 Set
3 Sets
4 Reps
12 Reps
-
@9
5
Standing Calf Raise
2 Sets
1 Set
3 Sets
15 Reps
4 Reps
10 Reps
-
-
@9
6
Sit Up
4 Sets
12 Reps
-
Day 3
1
Meadows Row
1 Set
1 Set
1 Set
3 Sets
20 Reps
15 Reps
4 Reps
8 Reps
-
-
-
@9
2
Seated Row (Cable)
1 Set
3 Sets
4 Reps
10 Reps
-
@10
3
Pullover (Dumbbell)
1 Set
3 Sets
4 Reps
10 Reps
-
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4 Sets
15 Reps
12 Reps
4 Reps
8 Reps
-
-
-
@9
5
Hex Press
1 Set
4 Sets
4 Reps
8 Reps
-
@9
6
Y Raise
1 Set
3 Sets
6 Reps
12 Reps
-
@9
7
Rear Delt Fly (Machine)
1 Set
3 Sets
10 Reps
15 Reps
-
@9
8
Seated Dumbbell Curl
1 Set
2 Sets
6 Reps
12 Reps
-
@10
9
Tricep Pushdown (Cable)
1 Set
2 Sets
6 Reps
12 Reps
-
@10
10
Skull Crusher
1 Set
2 Sets
6 Reps
12 Reps
-
@10
Day 4
1
Leg Curl
1 Set
1 Set
2 Sets
4 Sets
20 Reps
15 Reps
4 Reps
8 Reps
-
-
-
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
4 Reps
12 Reps
-
@9
3
Trap Bar Deadlift
4 Sets
3 Sets
3 Reps
6 Reps
-
@9
4
Lunge (Barbell)
3 Sets
10 Reps
-
5
Seated Calf Raise
1 Set
2 Sets
3 Sets
15 Reps
4 Reps
10 Reps
-
-
@9
6
Lying Leg Raise
4 Sets
10 Reps
-