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P-Zero - Full Body

by JD
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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
    Jun 17, 2025 06:24
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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
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
-