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BoostcampPNG

Minimalist Workout

by
2 athletes joined

Program Description

Legs, Push, Pull, focusing on 10 sets per week per muscle group for maximal hypertrophy and strength gain, also focusing on high intensity workouts.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 28, 2025 01:04
  • Last Edited
    Jun 01, 2025 12:47
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Calf Raise (Machine)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Tricep Kickback
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
5
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Alternating Dumbbell Curl
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Shrug (Trap Bar)
1
1
2
1
12 reps
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
5
12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
2
Hack Squat
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
3
Calf Raise (Machine)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
4
Hip Adductor (Machine)
3 Sets
12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
2
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
3
Tricep Kickback
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
4
Leg Raise (Captain's Chair)
5 Sets
20 Reps
@8
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
2
Alternating Dumbbell Curl
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
3
Shrug (Trap Bar)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
4
Pull-Up (Bodyweight)
5 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
2
Hack Squat
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
3
Calf Raise (Machine)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
4
Hip Adductor (Machine)
3 Sets
12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
12 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
2
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
3
Tricep Kickback
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
4
Leg Raise (Captain's Chair)
5 Sets
20 Reps
@8
Day 6
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
2
Alternating Dumbbell Curl
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
3
Shrug (Trap Bar)
1 Set
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@7
@8
@9
@10
4
Pull-Up (Bodyweight)
5 Sets
12 Reps
@8