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Anterior/Posterior

by Colin G.
1 athletes joined

Program Description

**Anterior/Posterior Workout Program** Unlock your strength potential with this comprehensive 6-week workout plan designed to target both anterior and posterior muscle groups. With 36 sessions spread across six weeks, you'll engage in a balanced mix of exercises focusing on major muscle groups, ensuring you build strength and improve muscle definition. Each workout is structured to maximize your gains, featuring a variety of equipment and techniques, including machines and free weights. Get ready to transform your physique and elevate your fitness game!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 22, 2025 05:40
  • Last Edited
    Feb 01, 2026 05:55
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.6%
Middle Delts
9.6%
Triceps
9.1%
Front Delts
8.1%
Chest
7.6%
Hamstrings
7.6%
Lats
7.1%
Rear Delts
6.1%
Abs
6.1%
Biceps
5.6%
Quadriceps
5.1%
Adductors
5.1%
Calves
5.1%
Glutes
4%
Lower Back
4%
Forearms
0.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-8 reps
RPE 10
2
Low To High Fly
1
6-8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8 reps
RPE 10
7
Hip Adductor (Machine)
2
AMRAP
RPE 10
8
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
9
Abs Crunch (Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
1
6 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 9
4
Stiff Leg Deadlift
1
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
8 reps
RPE 9
6
Calf Raise (Machine)
2
6 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8 reps
RPE 10
8
Back Extension
1
8 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Pec Deck (Machine)
2 Sets
6-8 Reps
@10
2
Low To High Fly
1 Set
6-8 Reps
@9.5
3
Leg Extension
2 Sets
8 Reps
@10
4
Single Arm Tricep Extension (Cable)
1 Set
6-8 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
8 Reps
@10
7
Hip Adductor (Machine)
2 Sets
AMRAP
@10
8
Seated Shoulder Press (Dumbbell)
1 Set
8 Reps
@10
9
Abs Crunch (Machine)
2 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
8 Reps
@10
2
Single Arm Iso Row
1 Set
6 Reps
@10
3
Leg Curl
2 Sets
8 Reps
@9
4
Stiff Leg Deadlift
1 Set
6 Reps
@10
5
Preacher Curl (Dumbbell)
1 Set
8 Reps
@9
6
Calf Raise (Machine)
2 Sets
6 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
8 Reps
@10
8
Back Extension
1 Set
8 Reps
@10
Day 3
1
Pec Deck (Machine)
2 Sets
6-8 Reps
@10
2
Low To High Fly
1 Set
6-8 Reps
@9.5
3
Leg Extension
2 Sets
8 Reps
@10
4
Single Arm Tricep Extension (Cable)
1 Set
6-8 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
8 Reps
@10
7
Hip Adductor (Machine)
2 Sets
AMRAP
@10
8
Seated Shoulder Press (Dumbbell)
1 Set
8 Reps
@10
9
Abs Crunch (Machine)
2 Sets
8 Reps
@10
Day 4
1
Lat Pulldown
2 Sets
8 Reps
@10
2
Single Arm Iso Row
1 Set
6 Reps
@10
3
Leg Curl
2 Sets
8 Reps
@9
4
Stiff Leg Deadlift
1 Set
6 Reps
@10
5
Preacher Curl (Dumbbell)
1 Set
8 Reps
@9
6
Calf Raise (Machine)
2 Sets
6 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
8 Reps
@10
8
Back Extension
1 Set
8 Reps
@10
Day 5
1
Pec Deck (Machine)
2 Sets
6-8 Reps
@10
2
Low To High Fly
1 Set
6-8 Reps
@9.5
3
Leg Extension
2 Sets
8 Reps
@10
4
Single Arm Tricep Extension (Cable)
1 Set
6-8 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
8 Reps
@10
7
Hip Adductor (Machine)
2 Sets
AMRAP
@10
8
Seated Shoulder Press (Dumbbell)
1 Set
8 Reps
@10
9
Abs Crunch (Machine)
2 Sets
8 Reps
@10
Day 6
1
Lat Pulldown
2 Sets
8 Reps
@10
2
Single Arm Iso Row
1 Set
6 Reps
@10
3
Leg Curl
2 Sets
8 Reps
@9
4
Stiff Leg Deadlift
1 Set
6 Reps
@10
5
Preacher Curl (Dumbbell)
1 Set
8 Reps
@9
6
Calf Raise (Machine)
2 Sets
6 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
8 Reps
@10
8
Back Extension
1 Set
8 Reps
@10