logo
BoostcampPNG

P-Zero - Full Body

by JD
5 athletes joined

Program Description

P-Zero Full Body

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 17, 2025 06:19
  • Last Edited
    Aug 05, 2025 08:23

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!
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
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
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 (Machine)
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Dip (Assisted)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Overhead Tricep Extension (Cable)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Dip (Assisted)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Overhead Tricep Extension (Cable)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Dip (Assisted)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Overhead Tricep Extension (Cable)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Dip (Assisted)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Overhead Tricep Extension (Cable)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Dip (Assisted)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Overhead Tricep Extension (Cable)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Dip (Assisted)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Overhead Tricep Extension (Cable)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Dip (Assisted)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Overhead Tricep Extension (Cable)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Dip (Assisted)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Overhead Tricep Extension (Cable)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Dip (Assisted)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Overhead Tricep Extension (Cable)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Dip (Assisted)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Overhead Tricep Extension (Cable)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Dip (Assisted)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Overhead Tricep Extension (Cable)
2
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 6
3
Chest Supported Row (Machine)
2
1 reps
-
4
Leg Press
2
1 reps
-
5
Dip (Assisted)
2
1 reps
-
6
Leg Raise (Captain's Chair)
2
1 reps
-
7
Overhead Tricep Extension (Cable)
2
1 reps
-
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
Tricep Pushdown (Cable)
2
1 reps
-
5
Bayesian Curl
2
1 reps
-
6
Leg Curl
2
1 reps
-
7
Bicep Curl (EZ Bar)
2
1 reps
-
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
Tricep Pushdown (Cable)
2
1 reps
-
5
Bayesian Curl
2
1 reps
-
6
Leg Curl
2
1 reps
-
7
Bicep Curl (EZ Bar)
2
1 reps
-
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
Tricep Pushdown (Cable)
2
1 reps
-
5
Bayesian Curl
2
1 reps
-
6
Leg Curl
2
1 reps
-
7
Bicep Curl (EZ Bar)
2
1 reps
-
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
Tricep Pushdown (Cable)
2
1 reps
-
5
Bayesian Curl
2
1 reps
-
6
Leg Curl
2
1 reps
-
7
Bicep Curl (EZ Bar)
2
1 reps
-
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
Tricep Pushdown (Cable)
2
1 reps
-
5
Bayesian Curl
2
1 reps
-
6
Leg Curl
2
1 reps
-
7
Bicep Curl (EZ Bar)
2
1 reps
-
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
Tricep Pushdown (Cable)
2
1 reps
-
5
Bayesian Curl
2
1 reps
-
6
Leg Curl
2
1 reps
-
7
Bicep Curl (EZ Bar)
2
1 reps
-
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
Tricep Pushdown (Cable)
2
1 reps
-
5
Bayesian Curl
2
1 reps
-
6
Leg Curl
2
1 reps
-
7
Bicep Curl (EZ Bar)
2
1 reps
-
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
Tricep Pushdown (Cable)
2
1 reps
-
5
Bayesian Curl
2
1 reps
-
6
Leg Curl
2
1 reps
-
7
Bicep Curl (EZ Bar)
2
1 reps
-
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
Tricep Pushdown (Cable)
2
1 reps
-
5
Bayesian Curl
2
1 reps
-
6
Leg Curl
2
1 reps
-
7
Bicep Curl (EZ Bar)
2
1 reps
-
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
Tricep Pushdown (Cable)
2
1 reps
-
5
Bayesian Curl
2
1 reps
-
6
Leg Curl
2
1 reps
-
7
Bicep Curl (EZ Bar)
2
1 reps
-
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
Tricep Pushdown (Cable)
2
1 reps
-
5
Bayesian Curl
2
1 reps
-
6
Leg Curl
2
1 reps
-
7
Bicep Curl (EZ Bar)
2
1 reps
-
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
Tricep Pushdown (Cable)
2
1 reps
-
5
Bayesian Curl
2
1 reps
-
6
Leg Curl
2
1 reps
-
7
Bicep Curl (EZ Bar)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
3
Cable Underhand Row
2
1 reps
-
4
Dip (Assisted)
2
1 reps
-
5
Leg Extension
2
1 reps
-
6
Tricep Pushdown (Cable)
2
2 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
3
Cable Underhand Row
2
1 reps
-
4
Dip (Assisted)
2
1 reps
-
5
Leg Extension
2
1 reps
-
6
Tricep Pushdown (Cable)
2
2 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
3
Cable Underhand Row
2
1 reps
-
4
Dip (Assisted)
2
1 reps
-
5
Leg Extension
2
1 reps
-
6
Tricep Pushdown (Cable)
2
2 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
3
Cable Underhand Row
2
1 reps
-
4
Dip (Assisted)
2
1 reps
-
5
Leg Extension
2
1 reps
-
6
Tricep Pushdown (Cable)
2
2 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
3
Cable Underhand Row
2
1 reps
-
4
Dip (Assisted)
2
1 reps
-
5
Leg Extension
2
1 reps
-
6
Tricep Pushdown (Cable)
2
2 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
3
Cable Underhand Row
2
1 reps
-
4
Dip (Assisted)
2
1 reps
-
5
Leg Extension
2
1 reps
-
6
Tricep Pushdown (Cable)
2
2 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
3
Cable Underhand Row
2
1 reps
-
4
Dip (Assisted)
2
1 reps
-
5
Leg Extension
2
1 reps
-
6
Tricep Pushdown (Cable)
2
2 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
3
Cable Underhand Row
2
1 reps
-
4
Dip (Assisted)
2
1 reps
-
5
Leg Extension
2
1 reps
-
6
Tricep Pushdown (Cable)
2
2 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
3
Cable Underhand Row
2
1 reps
-
4
Dip (Assisted)
2
1 reps
-
5
Leg Extension
2
1 reps
-
6
Tricep Pushdown (Cable)
2
2 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
3
Cable Underhand Row
2
1 reps
-
4
Dip (Assisted)
2
1 reps
-
5
Leg Extension
2
1 reps
-
6
Tricep Pushdown (Cable)
2
2 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
3
Cable Underhand Row
2
1 reps
-
4
Dip (Assisted)
2
1 reps
-
5
Leg Extension
2
1 reps
-
6
Tricep Pushdown (Cable)
2
2 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
3
Cable Underhand Row
2
1 reps
-
4
Dip (Assisted)
2
1 reps
-
5
Leg Extension
2
1 reps
-
6
Tricep Pushdown (Cable)
2
2 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
Romanian Deadlift (Barbell)
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
1 reps
-
5
Lateral Raise (Cable)
2
1 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
Romanian Deadlift (Barbell)
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
1 reps
-
5
Lateral Raise (Cable)
2
1 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
Romanian Deadlift (Barbell)
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
1 reps
-
5
Lateral Raise (Cable)
2
1 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
Romanian Deadlift (Barbell)
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
1 reps
-
5
Lateral Raise (Cable)
2
1 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
Romanian Deadlift (Barbell)
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
1 reps
-
5
Lateral Raise (Cable)
2
1 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
Romanian Deadlift (Barbell)
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
1 reps
-
5
Lateral Raise (Cable)
2
1 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
Romanian Deadlift (Barbell)
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
1 reps
-
5
Lateral Raise (Cable)
2
1 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
Romanian Deadlift (Barbell)
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
1 reps
-
5
Lateral Raise (Cable)
2
1 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
Romanian Deadlift (Barbell)
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
1 reps
-
5
Lateral Raise (Cable)
2
1 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
Romanian Deadlift (Barbell)
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
1 reps
-
5
Lateral Raise (Cable)
2
1 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
Romanian Deadlift (Barbell)
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
1 reps
-
5
Lateral Raise (Cable)
2
1 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
Romanian Deadlift (Barbell)
2
1 reps
-
4
Incline Bench Press (Dumbbell)
2
1 reps
-
5
Lateral Raise (Cable)
2
1 reps
-
6
Bicep Curl (EZ Bar)
2
1 reps
-
7
Leg Raise (Captain's Chair)
2
1 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
4 Sets
4 Reps
@8
2
Chest Press (Machine)
4 Sets
12 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
1 Reps
-
4
Leg Press
2 Sets
1 Reps
-
5
Dip (Assisted)
2 Sets
1 Reps
-
6
Leg Raise (Captain's Chair)
2 Sets
1 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
1 Reps
-
Day 2
1
Overhead Press (Barbell)
4 Sets
4 Reps
@8
2
Squat (Barbell)
4 Sets
12 Reps
@6
3
Lat Pulldown
2 Sets
1 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
1 Reps
-
5
Bayesian Curl
2 Sets
1 Reps
-
6
Leg Curl
2 Sets
1 Reps
-
7
Bicep Curl (EZ Bar)
2 Sets
1 Reps
-
Day 3
1
Chest Press (Machine)
4 Sets
4 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@6
3
Cable Underhand Row
2 Sets
1 Reps
-
4
Dip (Assisted)
2 Sets
1 Reps
-
5
Leg Extension
2 Sets
1 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
2 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
Romanian Deadlift (Barbell)
2 Sets
1 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
1 Reps
-
5
Lateral Raise (Cable)
2 Sets
1 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
1 Reps
-
7
Leg Raise (Captain's Chair)
2 Sets
1 Reps
-