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BoostcampPNG

Jacked & Strong

by Aryan Lifts

Program Description

Become as Jacked as possible and as Strong as possible. (Not Powerlifting strong, STRONG STRONG)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2024 05:08
  • Last Edited
    Nov 12, 2024 03:56

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Quadriceps
9.8%
Triceps
9%
Lats
8%
Hamstrings
7.7%
Front Delts
7.7%
Biceps
7.6%
Middle Delts
7.1%
Chest
6.3%
Forearms
5.7%
Abs
4.9%
Calves
4.7%
Glutes
4.3%
Rear Delts
3.3%
Lower Back
0.9%
Adductors
0.9%
Abductors
0.5%
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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
Overhead Press (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
4
Lat Pulldown
3
8-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
4
Lat Pulldown
3
8-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
4
Lat Pulldown
3
8-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
4
Lat Pulldown
3
8-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
4
Lat Pulldown
3
8-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
4
Lat Pulldown
3
8-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
4
Lat Pulldown
3
8-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Bicep Curl (Dumbbell)
2
1
4-8 reps
8-10 reps
RPE 8-10
RPE 8-10
4
Lat Pulldown
3
8-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Leg Press
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
2
10-14 reps
RPE 8-10
4
Leg Extension
2
10-14 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 8-10
6
Abs Crunch (Machine)
1
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Leg Press
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
2
10-14 reps
RPE 8-10
4
Leg Extension
2
10-14 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 8-10
6
Abs Crunch (Machine)
1
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Leg Press
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
2
10-14 reps
RPE 8-10
4
Leg Extension
2
10-14 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 8-10
6
Abs Crunch (Machine)
1
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Leg Press
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
2
10-14 reps
RPE 8-10
4
Leg Extension
2
10-14 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 8-10
6
Abs Crunch (Machine)
1
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Leg Press
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
2
10-14 reps
RPE 8-10
4
Leg Extension
2
10-14 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 8-10
6
Abs Crunch (Machine)
1
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Leg Press
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
2
10-14 reps
RPE 8-10
4
Leg Extension
2
10-14 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 8-10
6
Abs Crunch (Machine)
1
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Leg Press
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
2
10-14 reps
RPE 8-10
4
Leg Extension
2
10-14 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 8-10
6
Abs Crunch (Machine)
1
10-14 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-4 reps
RPE 6-8
2
Leg Press
3
6-10 reps
RPE 8-10
3
Lying Leg Curl
2
10-14 reps
RPE 8-10
4
Leg Extension
2
10-14 reps
RPE 8-10
5
Calf Raise (Leg Press)
3
6-10 reps
RPE 8-10
6
Abs Crunch (Machine)
1
10-14 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
2
10-14 reps
RPE 8-10
4
Hammer Curl
2
4-8 reps
RPE 8-10
5
Shrug (Trap Bar)
2
8-10 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Extension (Machine)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
2
10-14 reps
RPE 8-10
4
Hammer Curl
2
4-8 reps
RPE 8-10
5
Shrug (Trap Bar)
2
8-10 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Extension (Machine)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
2
10-14 reps
RPE 8-10
4
Hammer Curl
2
4-8 reps
RPE 8-10
5
Shrug (Trap Bar)
2
8-10 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Extension (Machine)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
2
10-14 reps
RPE 8-10
4
Hammer Curl
2
4-8 reps
RPE 8-10
5
Shrug (Trap Bar)
2
8-10 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Extension (Machine)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
2
10-14 reps
RPE 8-10
4
Hammer Curl
2
4-8 reps
RPE 8-10
5
Shrug (Trap Bar)
2
8-10 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Extension (Machine)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
2
10-14 reps
RPE 8-10
4
Hammer Curl
2
4-8 reps
RPE 8-10
5
Shrug (Trap Bar)
2
8-10 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Extension (Machine)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
2
10-14 reps
RPE 8-10
4
Hammer Curl
2
4-8 reps
RPE 8-10
5
Shrug (Trap Bar)
2
8-10 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Extension (Machine)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
2
10-14 reps
RPE 8-10
4
Hammer Curl
2
4-8 reps
RPE 8-10
5
Shrug (Trap Bar)
2
8-10 reps
RPE 8-10
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
7
Tricep Extension (Machine)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Sissy Squat
2
AMRAP
-
4
Seated Calf Raise
3
8-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Sissy Squat
2
AMRAP
-
4
Seated Calf Raise
3
8-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Sissy Squat
2
AMRAP
-
4
Seated Calf Raise
3
8-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Sissy Squat
2
AMRAP
-
4
Seated Calf Raise
3
8-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Sissy Squat
2
AMRAP
-
4
Seated Calf Raise
3
8-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Sissy Squat
2
AMRAP
-
4
Seated Calf Raise
3
8-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Sissy Squat
2
AMRAP
-
4
Seated Calf Raise
3
8-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8-10
RPE 8-10
2
Leg Curl
3
8-12 reps
RPE 8-10
3
Sissy Squat
2
AMRAP
-
4
Seated Calf Raise
3
8-12 reps
RPE 8-10
5
Abs Crunch (Machine)
3
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Row (Machine)
3
6-10 reps
RPE 8-10
3
Reverse Pec Deck
3
10-14 reps
RPE 8-10
4
Lat Prayer
3
10-14 reps
RPE 8-10
5
Wrist Curls
3
AMRAP
RPE 10
6
Reverse Cable Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Row (Machine)
3
6-10 reps
RPE 8-10
3
Reverse Pec Deck
3
10-14 reps
RPE 8-10
4
Lat Prayer
3
10-14 reps
RPE 8-10
5
Wrist Curls
3
AMRAP
RPE 10
6
Reverse Cable Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Row (Machine)
3
6-10 reps
RPE 8-10
3
Reverse Pec Deck
3
10-14 reps
RPE 8-10
4
Lat Prayer
3
10-14 reps
RPE 8-10
5
Wrist Curls
3
AMRAP
RPE 10
6
Reverse Cable Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Row (Machine)
3
6-10 reps
RPE 8-10
3
Reverse Pec Deck
3
10-14 reps
RPE 8-10
4
Lat Prayer
3
10-14 reps
RPE 8-10
5
Wrist Curls
3
AMRAP
RPE 10
6
Reverse Cable Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Row (Machine)
3
6-10 reps
RPE 8-10
3
Reverse Pec Deck
3
10-14 reps
RPE 8-10
4
Lat Prayer
3
10-14 reps
RPE 8-10
5
Wrist Curls
3
AMRAP
RPE 10
6
Reverse Cable Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Row (Machine)
3
6-10 reps
RPE 8-10
3
Reverse Pec Deck
3
10-14 reps
RPE 8-10
4
Lat Prayer
3
10-14 reps
RPE 8-10
5
Wrist Curls
3
AMRAP
RPE 10
6
Reverse Cable Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Row (Machine)
3
6-10 reps
RPE 8-10
3
Reverse Pec Deck
3
10-14 reps
RPE 8-10
4
Lat Prayer
3
10-14 reps
RPE 8-10
5
Wrist Curls
3
AMRAP
RPE 10
6
Reverse Cable Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Row (Machine)
3
6-10 reps
RPE 8-10
3
Reverse Pec Deck
3
10-14 reps
RPE 8-10
4
Lat Prayer
3
10-14 reps
RPE 8-10
5
Wrist Curls
3
AMRAP
RPE 10
6
Reverse Cable Curl
3
8-12 reps
RPE 8-10
Week 1
1 / 8 Weeks
Day 1
1
Overhead Press (Barbell)
2 Sets
1 Set
4-8 Reps
8-10 Reps
@8-10
@8-10
2
Bent Over Row (Barbell)
2 Sets
1 Set
4-8 Reps
8-10 Reps
@8-10
@8-10
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
4-8 Reps
8-10 Reps
@8-10
@8-10
4
Lat Pulldown
3 Sets
8-10 Reps
@8-10
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@8-10
6
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@8-10
7
Farmer's Walk (Weighted)
3 Sets
1 mins
@8-10
Day 2
1
Deadlift (Barbell)
3 Sets
2-4 Reps
@6-8
2
Leg Press
3 Sets
6-10 Reps
@8-10
3
Lying Leg Curl
2 Sets
10-14 Reps
@8-10
4
Leg Extension
2 Sets
10-14 Reps
@8-10
5
Calf Raise (Leg Press)
3 Sets
6-10 Reps
@8-10
6
Abs Crunch (Machine)
1 Set
10-14 Reps
@8-10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
4-8 Reps
8-12 Reps
@8-10
@8-10
2
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@8-10
3
Pec Deck (Machine)
2 Sets
10-14 Reps
@8-10
4
Hammer Curl
2 Sets
4-8 Reps
@8-10
5
Shrug (Trap Bar)
2 Sets
8-10 Reps
@8-10
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8-10
7
Tricep Extension (Machine)
3 Sets
8-12 Reps
@8-10
Day 4
1
Squat (Barbell)
2 Sets
1 Set
4-8 Reps
8-12 Reps
@8-10
@8-10
2
Leg Curl
3 Sets
8-12 Reps
@8-10
3
Sissy Squat
2 Sets
AMRAP
-
4
Seated Calf Raise
3 Sets
8-12 Reps
@8-10
5
Abs Crunch (Machine)
3 Sets
6-10 Reps
@8-10
Day 5
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@8-10
2
Seated Row (Machine)
3 Sets
6-10 Reps
@8-10
3
Reverse Pec Deck
3 Sets
10-14 Reps
@8-10
4
Lat Prayer
3 Sets
10-14 Reps
@8-10
5
Wrist Curls
3 Sets
AMRAP
@10
6
Reverse Cable Curl
3 Sets
8-12 Reps
@8-10