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Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Strength
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 02, 2026 02:21
  • Last Edited
    Apr 03, 2026 03:51
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Triceps
10.1%
Hamstrings
9.7%
Biceps
9%
Chest
8.3%
Quadriceps
8.3%
Glutes
7.8%
Lats
7.8%
Front Delts
7.6%
Middle Delts
3.2%
Lower Back
3.2%
Rear Delts
3%
Abs
2.3%
Adductors
1.8%
Calves
1.8%
Forearms
1.8%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Fly (Cable)
2
8 reps
-
4
JM Press
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
French Press
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Fly (Cable)
2
8 reps
-
4
JM Press
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
French Press
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Fly (Cable)
2
8 reps
-
4
JM Press
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
French Press
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Fly (Cable)
2
8 reps
-
4
JM Press
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
French Press
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Fly (Cable)
2
8 reps
-
4
JM Press
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
French Press
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Fly (Cable)
2
8 reps
-
4
JM Press
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
French Press
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Fly (Cable)
2
8 reps
-
4
JM Press
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
French Press
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Fly (Cable)
2
8 reps
-
4
JM Press
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
French Press
2
8 reps
-
7
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
8 reps
-
-
2
Leg Press
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Seated Hamstring Curl
2
8 reps
-
5
Calf Raise (Machine)
2
12 reps
-
6
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
8 reps
-
-
2
Leg Press
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Seated Hamstring Curl
2
8 reps
-
5
Calf Raise (Machine)
2
12 reps
-
6
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
8 reps
-
-
2
Leg Press
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Seated Hamstring Curl
2
8 reps
-
5
Calf Raise (Machine)
2
12 reps
-
6
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
8 reps
-
-
2
Leg Press
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Seated Hamstring Curl
2
8 reps
-
5
Calf Raise (Machine)
2
12 reps
-
6
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
8 reps
-
-
2
Leg Press
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Seated Hamstring Curl
2
8 reps
-
5
Calf Raise (Machine)
2
12 reps
-
6
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
8 reps
-
-
2
Leg Press
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Seated Hamstring Curl
2
8 reps
-
5
Calf Raise (Machine)
2
12 reps
-
6
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
8 reps
-
-
2
Leg Press
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Seated Hamstring Curl
2
8 reps
-
5
Calf Raise (Machine)
2
12 reps
-
6
Hyperextension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
8 reps
-
-
2
Leg Press
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Seated Hamstring Curl
2
8 reps
-
5
Calf Raise (Machine)
2
12 reps
-
6
Hyperextension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
High Row
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Rear Delt Row
2
8 reps
-
6
Preacher Curl (Machine)
2
8 reps
-
7
Bayesian Curl
2
8 reps
-
8
Hammer Curl (Cable)
2
8 reps
-
9
Shrug (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
High Row
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Rear Delt Row
2
8 reps
-
6
Preacher Curl (Machine)
2
8 reps
-
7
Bayesian Curl
2
8 reps
-
8
Hammer Curl (Cable)
2
8 reps
-
9
Shrug (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
High Row
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Rear Delt Row
2
8 reps
-
6
Preacher Curl (Machine)
2
8 reps
-
7
Bayesian Curl
2
8 reps
-
8
Hammer Curl (Cable)
2
8 reps
-
9
Shrug (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
High Row
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Rear Delt Row
2
8 reps
-
6
Preacher Curl (Machine)
2
8 reps
-
7
Bayesian Curl
2
8 reps
-
8
Hammer Curl (Cable)
2
8 reps
-
9
Shrug (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
High Row
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Rear Delt Row
2
8 reps
-
6
Preacher Curl (Machine)
2
8 reps
-
7
Bayesian Curl
2
8 reps
-
8
Hammer Curl (Cable)
2
8 reps
-
9
Shrug (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
High Row
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Rear Delt Row
2
8 reps
-
6
Preacher Curl (Machine)
2
8 reps
-
7
Bayesian Curl
2
8 reps
-
8
Hammer Curl (Cable)
2
8 reps
-
9
Shrug (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
High Row
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Rear Delt Row
2
8 reps
-
6
Preacher Curl (Machine)
2
8 reps
-
7
Bayesian Curl
2
8 reps
-
8
Hammer Curl (Cable)
2
8 reps
-
9
Shrug (Dumbbell)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
High Row
2
8 reps
-
4
Lat Pulldown
2
8 reps
-
5
Rear Delt Row
2
8 reps
-
6
Preacher Curl (Machine)
2
8 reps
-
7
Bayesian Curl
2
8 reps
-
8
Hammer Curl (Cable)
2
8 reps
-
9
Shrug (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Dip (Assisted)
2
8 reps
-
3
Chest Fly (Cable)
2
8 reps
-
4
JM Press
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
Military Press (Barbell)
2
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Rear Delt Row
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Dip (Assisted)
2
8 reps
-
3
Chest Fly (Cable)
2
8 reps
-
4
JM Press
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
Military Press (Barbell)
2
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Rear Delt Row
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Dip (Assisted)
2
8 reps
-
3
Chest Fly (Cable)
2
8 reps
-
4
JM Press
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
Military Press (Barbell)
2
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Rear Delt Row
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Dip (Assisted)
2
8 reps
-
3
Chest Fly (Cable)
2
8 reps
-
4
JM Press
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
Military Press (Barbell)
2
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Rear Delt Row
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Dip (Assisted)
2
8 reps
-
3
Chest Fly (Cable)
2
8 reps
-
4
JM Press
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
Military Press (Barbell)
2
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Rear Delt Row
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Dip (Assisted)
2
8 reps
-
3
Chest Fly (Cable)
2
8 reps
-
4
JM Press
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
Military Press (Barbell)
2
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Rear Delt Row
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Dip (Assisted)
2
8 reps
-
3
Chest Fly (Cable)
2
8 reps
-
4
JM Press
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
Military Press (Barbell)
2
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Rear Delt Row
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Dip (Assisted)
2
8 reps
-
3
Chest Fly (Cable)
2
8 reps
-
4
JM Press
2
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
2
8 reps
-
6
Military Press (Barbell)
2
8 reps
-
7
Lateral Raise (Cable)
2
8 reps
-
8
Rear Delt Row
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
4 reps
8 reps
-
-
2
Hack Squat
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Press
2
8 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
7
Hyperextension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
4 reps
8 reps
-
-
2
Hack Squat
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Press
2
8 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
7
Hyperextension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
4 reps
8 reps
-
-
2
Hack Squat
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Press
2
8 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
7
Hyperextension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
4 reps
8 reps
-
-
2
Hack Squat
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Press
2
8 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
7
Hyperextension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
4 reps
8 reps
-
-
2
Hack Squat
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Press
2
8 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
7
Hyperextension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
4 reps
8 reps
-
-
2
Hack Squat
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Press
2
8 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
7
Hyperextension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
4 reps
8 reps
-
-
2
Hack Squat
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Press
2
8 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
7
Hyperextension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
2
4 reps
8 reps
-
-
2
Hack Squat
2
8 reps
-
3
Leg Extension
2
8 reps
-
4
Leg Press
2
8 reps
-
5
Seated Hamstring Curl
2
8 reps
-
6
Standing Calf Raise
2
12 reps
-
7
Hyperextension
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Lat Pulldown Machine
2
8 reps
-
4
Shrug (Dumbbell)
2
8 reps
-
5
Seated Row (Cable)
2
8 reps
-
6
Bayesian Curl
2
12 reps
-
7
Hammer Curl (Cable)
2
12 reps
-
8
Preacher Curl (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Lat Pulldown Machine
2
8 reps
-
4
Shrug (Dumbbell)
2
8 reps
-
5
Seated Row (Cable)
2
8 reps
-
6
Bayesian Curl
2
12 reps
-
7
Hammer Curl (Cable)
2
12 reps
-
8
Preacher Curl (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Lat Pulldown Machine
2
8 reps
-
4
Shrug (Dumbbell)
2
8 reps
-
5
Seated Row (Cable)
2
8 reps
-
6
Bayesian Curl
2
12 reps
-
7
Hammer Curl (Cable)
2
12 reps
-
8
Preacher Curl (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Lat Pulldown Machine
2
8 reps
-
4
Shrug (Dumbbell)
2
8 reps
-
5
Seated Row (Cable)
2
8 reps
-
6
Bayesian Curl
2
12 reps
-
7
Hammer Curl (Cable)
2
12 reps
-
8
Preacher Curl (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Lat Pulldown Machine
2
8 reps
-
4
Shrug (Dumbbell)
2
8 reps
-
5
Seated Row (Cable)
2
8 reps
-
6
Bayesian Curl
2
12 reps
-
7
Hammer Curl (Cable)
2
12 reps
-
8
Preacher Curl (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Lat Pulldown Machine
2
8 reps
-
4
Shrug (Dumbbell)
2
8 reps
-
5
Seated Row (Cable)
2
8 reps
-
6
Bayesian Curl
2
12 reps
-
7
Hammer Curl (Cable)
2
12 reps
-
8
Preacher Curl (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Lat Pulldown Machine
2
8 reps
-
4
Shrug (Dumbbell)
2
8 reps
-
5
Seated Row (Cable)
2
8 reps
-
6
Bayesian Curl
2
12 reps
-
7
Hammer Curl (Cable)
2
12 reps
-
8
Preacher Curl (Machine)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
-
2
Lat Pulldown
2
8 reps
-
3
Lat Pulldown Machine
2
8 reps
-
4
Shrug (Dumbbell)
2
8 reps
-
5
Seated Row (Cable)
2
8 reps
-
6
Bayesian Curl
2
12 reps
-
7
Hammer Curl (Cable)
2
12 reps
-
8
Preacher Curl (Machine)
2
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
3
Chest Fly (Cable)
2 Sets
8 Reps
-
4
JM Press
2 Sets
8 Reps
-
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8 Reps
-
6
French Press
2 Sets
8 Reps
-
7
Lateral Raise (Cable)
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
4 Reps
8 Reps
-
-
2
Leg Press
2 Sets
8 Reps
-
3
Leg Extension
2 Sets
8 Reps
-
4
Seated Hamstring Curl
2 Sets
8 Reps
-
5
Calf Raise (Machine)
2 Sets
12 Reps
-
6
Hyperextension
3 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
2
Dip (Assisted)
2 Sets
8 Reps
-
3
Chest Fly (Cable)
2 Sets
8 Reps
-
4
JM Press
2 Sets
8 Reps
-
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8 Reps
-
6
Military Press (Barbell)
2 Sets
8 Reps
-
7
Lateral Raise (Cable)
2 Sets
8 Reps
-
8
Rear Delt Row
2 Sets
15 Reps
-
Day 5
1
Sumo Deadlift (Barbell)
2 Sets
2 Sets
4 Reps
8 Reps
-
-
2
Hack Squat
2 Sets
8 Reps
-
3
Leg Extension
2 Sets
8 Reps
-
4
Leg Press
2 Sets
8 Reps
-
5
Seated Hamstring Curl
2 Sets
8 Reps
-
6
Standing Calf Raise
2 Sets
12 Reps
-
7
Hyperextension
3 Sets
12 Reps
-
Day 6
1
T-Bar Row
3 Sets
8 Reps
-
2
Lat Pulldown
2 Sets
8 Reps
-
3
Lat Pulldown Machine
2 Sets
8 Reps
-
4
Shrug (Dumbbell)
2 Sets
8 Reps
-
5
Seated Row (Cable)
2 Sets
8 Reps
-
6
Bayesian Curl
2 Sets
12 Reps
-
7
Hammer Curl (Cable)
2 Sets
12 Reps
-
8
Preacher Curl (Machine)
2 Sets
8 Reps
-
Day 3
1
T-Bar Row
3 Sets
4 Reps
-
2
Seated Row (Cable)
3 Sets
8 Reps
-
3
High Row
2 Sets
8 Reps
-
4
Lat Pulldown
2 Sets
8 Reps
-
5
Rear Delt Row
2 Sets
8 Reps
-
6
Preacher Curl (Machine)
2 Sets
8 Reps
-
7
Bayesian Curl
2 Sets
8 Reps
-
8
Hammer Curl (Cable)
2 Sets
8 Reps
-
9
Shrug (Dumbbell)
2 Sets
8 Reps
-