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Enzo’s Training Program

by Enzo F.
1 athletes joined

Program Description

Body Building

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 30, 2025 03:19
  • Last Edited
    Jun 29, 2025 12:28

Summary

Transform your physique with Enzo’s Training Program, an intensive 8-week journey designed for dedicated lifters. Committing to 5 days a week, you'll engage in a diverse range of exercises targeting all major muscle groups, from chest and back to legs and arms, using equipment found in a garage gym. Each session is crafted to challenge you with high-intensity sets, ensuring you build strength and endurance while maximizing your gains. Get ready to push your limits and achieve your fitness goals with a program that delivers results!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported EZ Bar Curls
3
12-20 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
4
Wrist Rising
3
30-40 reps
RPE 9
5
Cable Crunch
3
12-20 reps
RPE 9
6
Shrug (Barbell)
3
12-20 reps
RPE 9
7
Wrist Pronation
3
30-40 reps
RPE 9
8
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 9
9
Seated Wide-Grip Row (Cable)
3
12-20 reps
RPE 9
10
Rice Bucket
1
7 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported EZ Bar Curls
3
12-20 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
4
Wrist Rising
3
30-40 reps
RPE 9
5
Cable Crunch
3
12-20 reps
RPE 9
6
Shrug (Barbell)
3
12-20 reps
RPE 9
7
Wrist Pronation
3
30-40 reps
RPE 9
8
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 9
9
Seated Wide-Grip Row (Cable)
3
12-20 reps
RPE 9
10
Rice Bucket
1
7 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported EZ Bar Curls
3
12-20 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
4
Wrist Rising
3
30-40 reps
RPE 9
5
Cable Crunch
3
12-20 reps
RPE 9
6
Shrug (Barbell)
3
12-20 reps
RPE 9
7
Wrist Pronation
3
30-40 reps
RPE 9
8
Incline Bench Press (Dumbbell)
3
12-20 reps
RPE 9
9
Seated Wide-Grip Row (Cable)
3
12-20 reps
RPE 9
10
Rice Bucket
1
7 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported EZ Bar Curls
3
10-15 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Wrist Rising
3
25-35 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
6
Shrug (Barbell)
3
10-15 reps
RPE 9
7
Wrist Pronation
3
25-35 reps
RPE 9
8
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9
9
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
10
Rice Bucket
1
7 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported EZ Bar Curls
3
10-15 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Wrist Rising
3
25-35 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
6
Shrug (Barbell)
3
10-15 reps
RPE 9
7
Wrist Pronation
3
25-35 reps
RPE 9
8
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9
9
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
10
Rice Bucket
1
7 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported EZ Bar Curls
3
10-15 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Wrist Rising
3
25-35 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
6
Shrug (Barbell)
3
10-15 reps
RPE 9
7
Wrist Pronation
3
25-35 reps
RPE 9
8
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9
9
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
10
Rice Bucket
1
7 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported EZ Bar Curls
3
8-12 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Wrist Rising
3
15-25 reps
RPE 9
5
Cable Crunch
3
8-12 reps
RPE 9
6
Shrug (Barbell)
3
8-12 reps
RPE 9
7
Wrist Pronation
3
15-25 reps
RPE 9
8
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
9
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
10
Rice Bucket
1
7 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported EZ Bar Curls
3
8-12 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3
Bench Supported Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Wrist Rising
3
15-25 reps
RPE 9
5
Cable Crunch
3
8-12 reps
RPE 9
6
Shrug (Barbell)
3
8-12 reps
RPE 9
7
Wrist Pronation
3
15-25 reps
RPE 9
8
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
9
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
10
Rice Bucket
1
7 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
3
12-20 reps
RPE 9
2
Leg Press
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
12-20 reps
RPE 9
5
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
3
12-20 reps
RPE 9
2
Leg Press
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
12-20 reps
RPE 9
5
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
3
12-20 reps
RPE 9
2
Leg Press
3
12-20 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
12-20 reps
RPE 9
4
Lying Leg Curl
3
12-20 reps
RPE 9
5
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
3
10-15 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
4
Lying Leg Curl
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
3
10-15 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
4
Lying Leg Curl
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
3
10-15 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
4
Lying Leg Curl
3
10-15 reps
RPE 9
5
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
3
8-12 reps
RPE 9
2
Leg Press
3
8-12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Hanging Leg Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
3
8-12 reps
RPE 9
2
Leg Press
3
8-12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Hanging Leg Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
12-20 reps
RPE 9
2
French Press
3
12-20 reps
RPE 9
3
Egyptian Lateral Raise (Cable)
3
12-20 reps
RPE 9
4
Wrist Pronation
3
30-40 reps
RPE 9
5
Shrug (Dumbbell)
3
12-20 reps
RPE 9
6
Seated Cable Curl
3
12-20 reps
RPE 9
7
Wrist Rising
3
30-40 reps
RPE 9
8
Bench Press (Close Grip)
3
12-20 reps
RPE 9
9
Rice Bucket
1
7 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
12-20 reps
RPE 9
2
French Press
3
12-20 reps
RPE 9
3
Egyptian Lateral Raise (Cable)
3
12-20 reps
RPE 9
4
Wrist Pronation
3
30-40 reps
RPE 9
5
Shrug (Dumbbell)
3
12-20 reps
RPE 9
6
Seated Cable Curl
3
12-20 reps
RPE 9
7
Wrist Rising
3
30-40 reps
RPE 9
8
Bench Press (Close Grip)
3
12-20 reps
RPE 9
9
Rice Bucket
1
7 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
12-20 reps
RPE 9
2
French Press
3
12-20 reps
RPE 9
3
Egyptian Lateral Raise (Cable)
3
12-20 reps
RPE 9
4
Wrist Pronation
3
30-40 reps
RPE 9
5
Shrug (Dumbbell)
3
12-20 reps
RPE 9
6
Seated Cable Curl
3
12-20 reps
RPE 9
7
Wrist Rising
3
30-40 reps
RPE 9
8
Bench Press (Close Grip)
3
12-20 reps
RPE 9
9
Rice Bucket
1
7 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10-15 reps
RPE 9
2
French Press
3
10-15 reps
RPE 9
3
Egyptian Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Wrist Pronation
3
25-35 reps
RPE 9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 9
6
Seated Cable Curl
3
10-15 reps
RPE 9
7
Wrist Rising
3
25-35 reps
RPE 9
8
Bench Press (Close Grip)
3
10-15 reps
RPE 9
9
Rice Bucket
1
7 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10-15 reps
RPE 9
2
French Press
3
10-15 reps
RPE 9
3
Egyptian Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Wrist Pronation
3
25-35 reps
RPE 9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 9
6
Seated Cable Curl
3
10-15 reps
RPE 9
7
Wrist Rising
3
25-35 reps
RPE 9
8
Bench Press (Close Grip)
3
10-15 reps
RPE 9
9
Rice Bucket
1
7 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10-15 reps
RPE 9
2
French Press
3
10-15 reps
RPE 9
3
Egyptian Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Wrist Pronation
3
25-35 reps
RPE 9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 9
6
Seated Cable Curl
3
10-15 reps
RPE 9
7
Wrist Rising
3
25-35 reps
RPE 9
8
Bench Press (Close Grip)
3
10-15 reps
RPE 9
9
Rice Bucket
1
7 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
8-12 reps
RPE 9
2
French Press
3
8-12 reps
RPE 9
3
Egyptian Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Wrist Pronation
3
15-25 reps
RPE 9
5
Shrug (Dumbbell)
3
8-12 reps
RPE 9
6
Seated Cable Curl
3
8-12 reps
RPE 9
7
Wrist Rising
3
15-25 reps
RPE 9
8
Bench Press (Close Grip)
3
8-12 reps
RPE 9
9
Rice Bucket
1
7 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
8-12 reps
RPE 9
2
French Press
3
8-12 reps
RPE 9
3
Egyptian Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Wrist Pronation
3
15-25 reps
RPE 9
5
Shrug (Dumbbell)
3
8-12 reps
RPE 9
6
Seated Cable Curl
3
8-12 reps
RPE 9
7
Wrist Rising
3
15-25 reps
RPE 9
8
Bench Press (Close Grip)
3
8-12 reps
RPE 9
9
Rice Bucket
1
7 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
3
12-20 reps
RPE 9
2
Belt Squat
3
12-20 reps
RPE 9
3
Sissy Squat
3
12-20 reps
RPE 9
4
Back Extension (Weighted)
3
12-20 reps
RPE 9
5
Lying Reverse Cable Crunch
3
12-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
3
12-20 reps
RPE 9
2
Belt Squat
3
12-20 reps
RPE 9
3
Sissy Squat
3
12-20 reps
RPE 9
4
Back Extension (Weighted)
3
12-20 reps
RPE 9
5
Lying Reverse Cable Crunch
3
12-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
3
12-20 reps
RPE 9
2
Belt Squat
3
12-20 reps
RPE 9
3
Sissy Squat
3
12-20 reps
RPE 9
4
Back Extension (Weighted)
3
12-20 reps
RPE 9
5
Lying Reverse Cable Crunch
3
12-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
3
10-15 reps
RPE 9
2
Belt Squat
3
10-15 reps
RPE 9
3
Back Extension (Weighted)
3
10-15 reps
RPE 9
4
Sissy Squat
3
10-15 reps
RPE 9
5
Lying Reverse Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
3
10-15 reps
RPE 9
2
Belt Squat
3
10-15 reps
RPE 9
3
Back Extension (Weighted)
3
10-15 reps
RPE 9
4
Sissy Squat
3
10-15 reps
RPE 9
5
Lying Reverse Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
3
10-15 reps
RPE 9
2
Belt Squat
3
10-15 reps
RPE 9
3
Back Extension (Weighted)
3
10-15 reps
RPE 9
4
Sissy Squat
3
10-15 reps
RPE 9
5
Lying Reverse Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
3
8-12 reps
RPE 9
2
Belt Squat
3
8-12 reps
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Sissy Squat
3
8-12 reps
RPE 9
5
Lying Reverse Cable Crunch
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Hyperextension
3
8-12 reps
RPE 9
2
Belt Squat
3
8-12 reps
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Sissy Squat
3
8-12 reps
RPE 9
5
Lying Reverse Cable Crunch
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-20 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
3
12-20 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
4
Wrist Pronation
3
12-20 reps
RPE 9
5
Lever Arm Shrug
3
12-20 reps
RPE 9
6
Chest Fly (Cable)
3
12-20 reps
RPE 9
7
Wrist Rising
3
30-40 reps
RPE 9
8
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
9
Single Arm Banded Handle Carry
3
1 mins
RPE 10
10
Rice Bucket
1
7 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-20 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
3
12-20 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
4
Wrist Pronation
3
12-20 reps
RPE 9
5
Lever Arm Shrug
3
12-20 reps
RPE 9
6
Chest Fly (Cable)
3
12-20 reps
RPE 9
7
Wrist Rising
3
30-40 reps
RPE 9
8
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
9
Single Arm Banded Handle Carry
3
1 mins
RPE 10
10
Rice Bucket
1
7 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-20 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
3
12-20 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
4
Wrist Pronation
3
12-20 reps
RPE 9
5
Lever Arm Shrug
3
12-20 reps
RPE 9
6
Chest Fly (Cable)
3
12-20 reps
RPE 9
7
Wrist Rising
3
30-40 reps
RPE 9
8
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 9
9
Single Arm Banded Handle Carry
3
1 mins
RPE 10
10
Rice Bucket
1
7 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Wrist Pronation
3
10-15 reps
RPE 9
6
Lever Arm Shrug
3
10-15 reps
RPE 9
7
Wrist Rising
3
25-35 reps
RPE 9
8
Chest Fly (Cable)
3
10-15 reps
RPE 9
9
Single Arm Banded Handle Carry
3
1 mins
RPE 10
10
Rice Bucket
1
7 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Wrist Pronation
3
10-15 reps
RPE 9
6
Lever Arm Shrug
3
10-15 reps
RPE 9
7
Wrist Rising
3
25-35 reps
RPE 9
8
Chest Fly (Cable)
3
10-15 reps
RPE 9
9
Single Arm Banded Handle Carry
3
1 mins
RPE 10
10
Rice Bucket
1
7 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 9
4
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Wrist Pronation
3
10-15 reps
RPE 9
6
Lever Arm Shrug
3
10-15 reps
RPE 9
7
Wrist Rising
3
25-35 reps
RPE 9
8
Chest Fly (Cable)
3
10-15 reps
RPE 9
9
Single Arm Banded Handle Carry
3
1 mins
RPE 10
10
Rice Bucket
1
7 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Wrist Pronation
3
15-25 reps
RPE 9
5
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
6
Lever Arm Shrug
3
8-12 reps
RPE 9
7
Wrist Rising
3
15-25 reps
RPE 9
8
Chest Fly (Cable)
3
8-12 reps
RPE 9
9
Single Arm Banded Handle Carry
3
1 mins
RPE 10
10
Rice Bucket
1
7 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 9
2
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Wrist Pronation
3
15-25 reps
RPE 9
5
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
6
Lever Arm Shrug
3
8-12 reps
RPE 9
7
Wrist Rising
3
15-25 reps
RPE 9
8
Chest Fly (Cable)
3
8-12 reps
RPE 9
9
Single Arm Banded Handle Carry
3
1 mins
RPE 10
10
Rice Bucket
1
7 mins
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Chest Supported EZ Bar Curls
3 Sets
12-20 Reps
@9
2
Tricep Rope Push Down (Cable)
3 Sets
12-20 Reps
@9
3
Bench Supported Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9
4
Wrist Rising
3 Sets
30-40 Reps
@9
5
Cable Crunch
3 Sets
12-20 Reps
@9
6
Shrug (Barbell)
3 Sets
12-20 Reps
@9
7
Wrist Pronation
3 Sets
30-40 Reps
@9
8
Incline Bench Press (Dumbbell)
3 Sets
12-20 Reps
@9
9
Seated Wide-Grip Row (Cable)
3 Sets
12-20 Reps
@9
10
Rice Bucket
1 Set
7 mins
@10
Day 2
1
Reverse Hyperextension
3 Sets
12-20 Reps
@9
2
Leg Press
3 Sets
12-20 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-20 Reps
@9
4
Lying Leg Curl
3 Sets
12-20 Reps
@9
5
Hanging Leg Raise
3 Sets
10-20 Reps
@10
Day 3
1
Seated Dumbbell Curl
3 Sets
12-20 Reps
@9
2
French Press
3 Sets
12-20 Reps
@9
3
Egyptian Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
4
Wrist Pronation
3 Sets
30-40 Reps
@9
5
Shrug (Dumbbell)
3 Sets
12-20 Reps
@9
6
Seated Cable Curl
3 Sets
12-20 Reps
@9
7
Wrist Rising
3 Sets
30-40 Reps
@9
8
Bench Press (Close Grip)
3 Sets
12-20 Reps
@9
9
Rice Bucket
1 Set
7 mins
@10
Day 4
1
Reverse Hyperextension
3 Sets
12-20 Reps
@9
2
Belt Squat
3 Sets
12-20 Reps
@9
3
Sissy Squat
3 Sets
12-20 Reps
@9
4
Back Extension (Weighted)
3 Sets
12-20 Reps
@9
5
Lying Reverse Cable Crunch
3 Sets
12-20 Reps
@9
Day 5
1
Hammer Curl
3 Sets
12-20 Reps
@9
2
Single Arm Tricep Extension (Cable)
3 Sets
12-20 Reps
@9
3
One Arm Lateral Raise (Cable)
3 Sets
12-20 Reps
@9
4
Wrist Pronation
3 Sets
12-20 Reps
@9
5
Lever Arm Shrug
3 Sets
12-20 Reps
@9
6
Chest Fly (Cable)
3 Sets
12-20 Reps
@9
7
Wrist Rising
3 Sets
30-40 Reps
@9
8
Lat Pulldown (Close Grip)
3 Sets
12-20 Reps
@9
9
Single Arm Banded Handle Carry
3 Sets
1 mins
@10
10
Rice Bucket
1 Set
7 mins
@10