Program Description
P-Zero Full Body
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 17, 2025 06:19
- Last EditedAug 25, 2025 08:11
Summary
Unleash your full potential with the P-Zero Full Body program, a comprehensive 12-week journey designed to sculpt and strengthen your physique. Committing just four days a week, you'll engage in a dynamic mix of barbell and machine exercises, targeting all major muscle groups for balanced development. Each session is meticulously structured to progressively challenge you, ensuring consistent gains in strength and endurance. Get ready to elevate your fitness game and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Biceps
11.1%
Quadriceps
10.8%
Hamstrings
10.1%
Front Delts
9.9%
Middle Delts
9.1%
Glutes
8.1%
Abs
7.4%
Chest
5.9%
Lats
3%
Upper Back
3%
Adductors
2.7%
Lower Back
2.7%
Calves
1.7%
Forearms
1.3%
Abductors
0.3%
Rear Delts
0.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press - Flat
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Incline Bench Press (Dumbbell)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Tricep Pushdown (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press - Flat
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Incline Bench Press (Dumbbell)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Tricep Pushdown (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press - Flat
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Incline Bench Press (Dumbbell)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Tricep Pushdown (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press - Flat
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Incline Bench Press (Dumbbell)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Tricep Pushdown (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press - Flat
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Incline Bench Press (Dumbbell)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Tricep Pushdown (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press - Flat
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Incline Bench Press (Dumbbell)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Tricep Pushdown (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press - Flat
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Incline Bench Press (Dumbbell)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Tricep Pushdown (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press - Flat
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Incline Bench Press (Dumbbell)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Tricep Pushdown (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press - Flat
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Incline Bench Press (Dumbbell)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Tricep Pushdown (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press - Flat
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Incline Bench Press (Dumbbell)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Tricep Pushdown (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press - Flat
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Incline Bench Press (Dumbbell)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Tricep Pushdown (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press - Flat
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Incline Bench Press (Dumbbell)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Tricep Pushdown (Cable)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
12 reps
RPE 6
3
Lat Pulldown
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
-
5
Leg Curl
2
1 reps
-
6
Bayesian Curl
2
1 reps
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
12 reps
RPE 6
3
Lat Pulldown
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
-
5
Leg Curl
2
1 reps
-
6
Bayesian Curl
2
1 reps
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
12 reps
RPE 6
3
Lat Pulldown
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
-
5
Leg Curl
2
1 reps
-
6
Bayesian Curl
2
1 reps
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
12 reps
RPE 6
3
Lat Pulldown
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
-
5
Leg Curl
2
1 reps
-
6
Bayesian Curl
2
1 reps
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
12 reps
RPE 6
3
Lat Pulldown
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
-
5
Leg Curl
2
1 reps
-
6
Bayesian Curl
2
1 reps
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
12 reps
RPE 6
3
Lat Pulldown
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
-
5
Leg Curl
2
1 reps
-
6
Bayesian Curl
2
1 reps
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
12 reps
RPE 6
3
Lat Pulldown
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
-
5
Leg Curl
2
1 reps
-
6
Bayesian Curl
2
1 reps
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
12 reps
RPE 6
3
Lat Pulldown
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
-
5
Leg Curl
2
1 reps
-
6
Bayesian Curl
2
1 reps
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
12 reps
RPE 6
3
Lat Pulldown
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
-
5
Leg Curl
2
1 reps
-
6
Bayesian Curl
2
1 reps
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
12 reps
RPE 6
3
Lat Pulldown
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
-
5
Leg Curl
2
1 reps
-
6
Bayesian Curl
2
1 reps
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
12 reps
RPE 6
3
Lat Pulldown
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
-
5
Leg Curl
2
1 reps
-
6
Bayesian Curl
2
1 reps
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
Squat (Barbell)
4
12 reps
RPE 6
3
Lat Pulldown
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
-
5
Leg Curl
2
1 reps
-
6
Bayesian Curl
2
1 reps
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press - Flat
4
4 reps
RPE 8
2
Cable Underhand Row
2
1 reps
-
3
Incline Chest Press (Machine)
2
-
4
Leg Extension
2
1 reps
-
5
Tricep Pushdown (Cable)
2
2 reps
-
6
Bicep Curl (EZ Bar)
2
1 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press - Flat
4
4 reps
RPE 8
2
Cable Underhand Row
2
1 reps
-
3
Incline Chest Press (Machine)
2
-
4
Leg Extension
2
1 reps
-
5
Tricep Pushdown (Cable)
2
2 reps
-
6
Bicep Curl (EZ Bar)
2
1 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press - Flat
4
4 reps
RPE 8
2
Cable Underhand Row
2
1 reps
-
3
Incline Chest Press (Machine)
2
-
4
Leg Extension
2
1 reps
-
5
Tricep Pushdown (Cable)
2
2 reps
-
6
Bicep Curl (EZ Bar)
2
1 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press - Flat
4
4 reps
RPE 8
2
Cable Underhand Row
2
1 reps
-
3
Incline Chest Press (Machine)
2
-
4
Leg Extension
2
1 reps
-
5
Tricep Pushdown (Cable)
2
2 reps
-
6
Bicep Curl (EZ Bar)
2
1 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press - Flat
4
4 reps
RPE 8
2
Cable Underhand Row
2
1 reps
-
3
Incline Chest Press (Machine)
2
-
4
Leg Extension
2
1 reps
-
5
Tricep Pushdown (Cable)
2
2 reps
-
6
Bicep Curl (EZ Bar)
2
1 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press - Flat
4
4 reps
RPE 8
2
Cable Underhand Row
2
1 reps
-
3
Incline Chest Press (Machine)
2
-
4
Leg Extension
2
1 reps
-
5
Tricep Pushdown (Cable)
2
2 reps
-
6
Bicep Curl (EZ Bar)
2
1 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press - Flat
4
4 reps
RPE 8
2
Cable Underhand Row
2
1 reps
-
3
Incline Chest Press (Machine)
2
-
4
Leg Extension
2
1 reps
-
5
Tricep Pushdown (Cable)
2
2 reps
-
6
Bicep Curl (EZ Bar)
2
1 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press - Flat
4
4 reps
RPE 8
2
Cable Underhand Row
2
1 reps
-
3
Incline Chest Press (Machine)
2
-
4
Leg Extension
2
1 reps
-
5
Tricep Pushdown (Cable)
2
2 reps
-
6
Bicep Curl (EZ Bar)
2
1 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press - Flat
4
4 reps
RPE 8
2
Cable Underhand Row
2
1 reps
-
3
Incline Chest Press (Machine)
2
-
4
Leg Extension
2
1 reps
-
5
Tricep Pushdown (Cable)
2
2 reps
-
6
Bicep Curl (EZ Bar)
2
1 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press - Flat
4
4 reps
RPE 8
2
Cable Underhand Row
2
1 reps
-
3
Incline Chest Press (Machine)
2
-
4
Leg Extension
2
1 reps
-
5
Tricep Pushdown (Cable)
2
2 reps
-
6
Bicep Curl (EZ Bar)
2
1 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press - Flat
4
4 reps
RPE 8
2
Cable Underhand Row
2
1 reps
-
3
Incline Chest Press (Machine)
2
-
4
Leg Extension
2
1 reps
-
5
Tricep Pushdown (Cable)
2
2 reps
-
6
Bicep Curl (EZ Bar)
2
1 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press - Flat
4
4 reps
RPE 8
2
Cable Underhand Row
2
1 reps
-
3
Incline Chest Press (Machine)
2
-
4
Leg Extension
2
1 reps
-
5
Tricep Pushdown (Cable)
2
2 reps
-
6
Bicep Curl (EZ Bar)
2
1 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
12 reps
RPE 6
3
Lateral Raise (Cable)
2
1 reps
-
4
Bicep Curl (EZ Bar)
2
1 reps
-
5
Incline Chest Press (Machine)
1
-
6
Standing Calf Raise
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Bayesian Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
12 reps
RPE 6
3
Lateral Raise (Cable)
2
1 reps
-
4
Bicep Curl (EZ Bar)
2
1 reps
-
5
Incline Chest Press (Machine)
1
-
6
Standing Calf Raise
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Bayesian Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
12 reps
RPE 6
3
Lateral Raise (Cable)
2
1 reps
-
4
Bicep Curl (EZ Bar)
2
1 reps
-
5
Incline Chest Press (Machine)
1
-
6
Standing Calf Raise
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Bayesian Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
12 reps
RPE 6
3
Lateral Raise (Cable)
2
1 reps
-
4
Bicep Curl (EZ Bar)
2
1 reps
-
5
Incline Chest Press (Machine)
1
-
6
Standing Calf Raise
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Bayesian Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
12 reps
RPE 6
3
Lateral Raise (Cable)
2
1 reps
-
4
Bicep Curl (EZ Bar)
2
1 reps
-
5
Incline Chest Press (Machine)
1
-
6
Standing Calf Raise
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Bayesian Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
12 reps
RPE 6
3
Lateral Raise (Cable)
2
1 reps
-
4
Bicep Curl (EZ Bar)
2
1 reps
-
5
Incline Chest Press (Machine)
1
-
6
Standing Calf Raise
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Bayesian Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
12 reps
RPE 6
3
Lateral Raise (Cable)
2
1 reps
-
4
Bicep Curl (EZ Bar)
2
1 reps
-
5
Incline Chest Press (Machine)
1
-
6
Standing Calf Raise
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Bayesian Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
12 reps
RPE 6
3
Lateral Raise (Cable)
2
1 reps
-
4
Bicep Curl (EZ Bar)
2
1 reps
-
5
Incline Chest Press (Machine)
1
-
6
Standing Calf Raise
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Bayesian Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
12 reps
RPE 6
3
Lateral Raise (Cable)
2
1 reps
-
4
Bicep Curl (EZ Bar)
2
1 reps
-
5
Incline Chest Press (Machine)
1
-
6
Standing Calf Raise
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Bayesian Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
12 reps
RPE 6
3
Lateral Raise (Cable)
2
1 reps
-
4
Bicep Curl (EZ Bar)
2
1 reps
-
5
Incline Chest Press (Machine)
1
-
6
Standing Calf Raise
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Bayesian Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
12 reps
RPE 6
3
Lateral Raise (Cable)
2
1 reps
-
4
Bicep Curl (EZ Bar)
2
1 reps
-
5
Incline Chest Press (Machine)
1
-
6
Standing Calf Raise
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Bayesian Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
4
12 reps
RPE 6
3
Lateral Raise (Cable)
2
1 reps
-
4
Bicep Curl (EZ Bar)
2
1 reps
-
5
Incline Chest Press (Machine)
1
-
6
Standing Calf Raise
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Bayesian Curl
2
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)4 Sets
4 Reps
@8
2
Chest Press - Flat4 Sets
12 Reps
@6
3
Chest Supported Row (Machine)2 Sets
1 Reps
-
4
Leg Press2 Sets
1 Reps
-
5
Incline Bench Press (Dumbbell)2 Sets
1 Reps
-
6
Leg Raise (Captain's Chair)2 Sets
1 Reps
-
7
Tricep Pushdown (Cable)2 Sets
-
8
Overhead Tricep Extension (Cable)2 Sets
-
Day 2
1
Overhead Press (Barbell)4 Sets
4 Reps
@8
2
Squat (Barbell)4 Sets
12 Reps
@6
3
Lat Pulldown2 Sets
1 Reps
-
4
Incline Bench Press (Dumbbell)2 Sets
-
5
Leg Curl2 Sets
1 Reps
-
6
Bayesian Curl2 Sets
1 Reps
-
7
Hammer Curl (Dumbbell)2 Sets
-
Day 3
1
Chest Press - Flat4 Sets
4 Reps
@8
2
Cable Underhand Row2 Sets
1 Reps
-
3
Incline Chest Press (Machine)2 Sets
-
4
Leg Extension2 Sets
1 Reps
-
5
Tricep Pushdown (Cable)2 Sets
2 Reps
-
6
Bicep Curl (EZ Bar)2 Sets
1 Reps
-
7
Leg Raise (Captain's Chair)2 Sets
1 Reps
-
Day 4
1
Squat (Barbell)4 Sets
4 Reps
@8
2
Overhead Press (Barbell)4 Sets
12 Reps
@6
3
Lateral Raise (Cable)2 Sets
1 Reps
-
4
Bicep Curl (EZ Bar)2 Sets
1 Reps
-
5
Incline Chest Press (Machine)1 Set
-
6
Standing Calf Raise2 Sets
-
7
Hammer Curl (Dumbbell)2 Sets
-
8
Bayesian Curl2 Sets
-