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BoostcampPNG
Vaughn Walker workout
by derek H.
Program Description
Gains by Vaughn
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 26, 2024 06:13
Last Edited
Jun 27, 2024 11:21
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Fly Press (Dumbbell)
4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@10
4
Pec Deck (Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Chest Press (Machine)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
7
Preacher Curl (Barbell)
1 Set
AMRAP
@10
8
Alternating Dumbbell Curl
2 Sets
10 Reps
@10
9
Alternating Dumbbell Curl
1 Set
AMRAP
@10
Day 2
1
Standing Pullover (Cable)
3 Sets
20 Reps
@10
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@10
4
Pull-Up (Assisted)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
@10
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@10
8
Dip (Bodyweight)
1 Set
10 Reps
@10
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 3
1
Seated Calf Raise
4 Sets
15 Reps
@10
2
Hip Abductor (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
3
Leg Extension
3 Sets
1 Set
8 Reps
10 Reps
@10
@10
4
Lying Leg Curl
3 Sets
10 Reps
@10
5
Squat (Smith Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
6
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@10
7
Leg Press
5 Sets
12 Reps
@10
Day 4
1
Reverse Pec Deck
3 Sets
10 Reps
@10
2
Lateral Raise (Cable)
4 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
10
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
11
Bicep Curl (Cable)
3 Sets
AMRAP
@10
12
Rear Delt Fly (Machine)
4 Sets
10 Reps
@10
13
Shrug (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Incline Fly Press (Dumbbell)
4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@10
4
Pec Deck (Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Chest Press (Machine)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
7
Preacher Curl (Barbell)
1 Set
AMRAP
@10
8
Alternating Dumbbell Curl
2 Sets
10 Reps
@10
9
Alternating Dumbbell Curl
1 Set
AMRAP
@10
Day 2
1
Standing Pullover (Cable)
3 Sets
20 Reps
@10
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@10
4
Pull-Up (Assisted)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
@10
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@10
8
Dip (Bodyweight)
1 Set
10 Reps
@10
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 3
1
Seated Calf Raise
4 Sets
15 Reps
@10
2
Hip Abductor (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
3
Leg Extension
3 Sets
1 Set
8 Reps
10 Reps
@10
@10
4
Lying Leg Curl
3 Sets
10 Reps
@10
5
Squat (Smith Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
6
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@10
7
Leg Press
5 Sets
12 Reps
@10
Day 4
1
Reverse Pec Deck
3 Sets
10 Reps
@10
2
Lateral Raise (Cable)
4 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
10
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
11
Bicep Curl (Cable)
3 Sets
AMRAP
@10
12
Rear Delt Fly (Machine)
4 Sets
10 Reps
@10
13
Shrug (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Incline Fly Press (Dumbbell)
4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@10
4
Pec Deck (Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Chest Press (Machine)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
7
Preacher Curl (Barbell)
1 Set
AMRAP
@10
8
Alternating Dumbbell Curl
2 Sets
10 Reps
@10
9
Alternating Dumbbell Curl
1 Set
AMRAP
@10
Day 2
1
Standing Pullover (Cable)
3 Sets
20 Reps
@10
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@10
4
Pull-Up (Assisted)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
@10
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@10
8
Dip (Bodyweight)
1 Set
10 Reps
@10
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 3
1
Seated Calf Raise
4 Sets
15 Reps
@10
2
Hip Abductor (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
3
Leg Extension
3 Sets
1 Set
8 Reps
10 Reps
@10
@10
4
Lying Leg Curl
3 Sets
10 Reps
@10
5
Squat (Smith Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
6
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@10
7
Leg Press
5 Sets
12 Reps
@10
Day 4
1
Reverse Pec Deck
3 Sets
10 Reps
@10
2
Lateral Raise (Cable)
4 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
10
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
11
Bicep Curl (Cable)
3 Sets
AMRAP
@10
12
Rear Delt Fly (Machine)
4 Sets
10 Reps
@10
13
Shrug (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Incline Fly Press (Dumbbell)
4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@10
4
Pec Deck (Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Chest Press (Machine)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
7
Preacher Curl (Barbell)
1 Set
AMRAP
@10
8
Alternating Dumbbell Curl
2 Sets
10 Reps
@10
9
Alternating Dumbbell Curl
1 Set
AMRAP
@10
Day 2
1
Standing Pullover (Cable)
3 Sets
20 Reps
@10
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@10
4
Pull-Up (Assisted)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
@10
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@10
8
Dip (Bodyweight)
1 Set
10 Reps
@10
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 3
1
Seated Calf Raise
4 Sets
15 Reps
@10
2
Hip Abductor (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
3
Leg Extension
3 Sets
1 Set
8 Reps
10 Reps
@10
@10
4
Lying Leg Curl
3 Sets
10 Reps
@10
5
Squat (Smith Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
6
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@10
7
Leg Press
5 Sets
12 Reps
@10
Day 4
1
Reverse Pec Deck
3 Sets
10 Reps
@10
2
Lateral Raise (Cable)
4 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
10
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
11
Bicep Curl (Cable)
3 Sets
AMRAP
@10
12
Rear Delt Fly (Machine)
4 Sets
10 Reps
@10
13
Shrug (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Incline Fly Press (Dumbbell)
4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@10
4
Pec Deck (Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Chest Press (Machine)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
7
Preacher Curl (Barbell)
1 Set
AMRAP
@10
8
Alternating Dumbbell Curl
2 Sets
10 Reps
@10
9
Alternating Dumbbell Curl
1 Set
AMRAP
@10
Day 2
1
Standing Pullover (Cable)
3 Sets
20 Reps
@10
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@10
4
Pull-Up (Assisted)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
@10
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@10
8
Dip (Bodyweight)
1 Set
10 Reps
@10
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 3
1
Seated Calf Raise
4 Sets
15 Reps
@10
2
Hip Abductor (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
3
Leg Extension
3 Sets
1 Set
8 Reps
10 Reps
@10
@10
4
Lying Leg Curl
3 Sets
10 Reps
@10
5
Squat (Smith Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
6
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@10
7
Leg Press
5 Sets
12 Reps
@10
Day 4
1
Reverse Pec Deck
3 Sets
10 Reps
@10
2
Lateral Raise (Cable)
4 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
10
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
11
Bicep Curl (Cable)
3 Sets
AMRAP
@10
12
Rear Delt Fly (Machine)
4 Sets
10 Reps
@10
13
Shrug (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Incline Fly Press (Dumbbell)
4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@10
4
Pec Deck (Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Chest Press (Machine)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
7
Preacher Curl (Barbell)
1 Set
AMRAP
@10
8
Alternating Dumbbell Curl
2 Sets
10 Reps
@10
9
Alternating Dumbbell Curl
1 Set
AMRAP
@10
Day 2
1
Standing Pullover (Cable)
3 Sets
20 Reps
@10
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@10
4
Pull-Up (Assisted)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
@10
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@10
8
Dip (Bodyweight)
1 Set
10 Reps
@10
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 3
1
Seated Calf Raise
4 Sets
15 Reps
@10
2
Hip Abductor (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
3
Leg Extension
3 Sets
1 Set
8 Reps
10 Reps
@10
@10
4
Lying Leg Curl
3 Sets
10 Reps
@10
5
Squat (Smith Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
6
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@10
7
Leg Press
5 Sets
12 Reps
@10
Day 4
1
Reverse Pec Deck
3 Sets
10 Reps
@10
2
Lateral Raise (Cable)
4 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
10
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
11
Bicep Curl (Cable)
3 Sets
AMRAP
@10
12
Rear Delt Fly (Machine)
4 Sets
10 Reps
@10
13
Shrug (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Incline Fly Press (Dumbbell)
4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@10
4
Pec Deck (Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Chest Press (Machine)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
7
Preacher Curl (Barbell)
1 Set
AMRAP
@10
8
Alternating Dumbbell Curl
2 Sets
10 Reps
@10
9
Alternating Dumbbell Curl
1 Set
AMRAP
@10
Day 2
1
Standing Pullover (Cable)
3 Sets
20 Reps
@10
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@10
4
Pull-Up (Assisted)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
@10
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@10
8
Dip (Bodyweight)
1 Set
10 Reps
@10
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 3
1
Seated Calf Raise
4 Sets
15 Reps
@10
2
Hip Abductor (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
3
Leg Extension
3 Sets
1 Set
8 Reps
10 Reps
@10
@10
4
Lying Leg Curl
3 Sets
10 Reps
@10
5
Squat (Smith Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
6
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@10
7
Leg Press
5 Sets
12 Reps
@10
Day 4
1
Reverse Pec Deck
3 Sets
10 Reps
@10
2
Lateral Raise (Cable)
4 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
10
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
11
Bicep Curl (Cable)
3 Sets
AMRAP
@10
12
Rear Delt Fly (Machine)
4 Sets
10 Reps
@10
13
Shrug (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Incline Fly Press (Dumbbell)
4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@10
4
Pec Deck (Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Chest Press (Machine)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
7
Preacher Curl (Barbell)
1 Set
AMRAP
@10
8
Alternating Dumbbell Curl
2 Sets
10 Reps
@10
9
Alternating Dumbbell Curl
1 Set
AMRAP
@10
Day 2
1
Standing Pullover (Cable)
3 Sets
20 Reps
@10
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@10
4
Pull-Up (Assisted)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
@10
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@10
8
Dip (Bodyweight)
1 Set
10 Reps
@10
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 3
1
Seated Calf Raise
4 Sets
15 Reps
@10
2
Hip Abductor (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
3
Leg Extension
3 Sets
1 Set
8 Reps
10 Reps
@10
@10
4
Lying Leg Curl
3 Sets
10 Reps
@10
5
Squat (Smith Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
6
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@10
7
Leg Press
5 Sets
12 Reps
@10
Day 4
1
Reverse Pec Deck
3 Sets
10 Reps
@10
2
Lateral Raise (Cable)
4 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
10
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
11
Bicep Curl (Cable)
3 Sets
AMRAP
@10
12
Rear Delt Fly (Machine)
4 Sets
10 Reps
@10
13
Shrug (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Incline Fly Press (Dumbbell)
4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@10
4
Pec Deck (Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Chest Press (Machine)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
7
Preacher Curl (Barbell)
1 Set
AMRAP
@10
8
Alternating Dumbbell Curl
2 Sets
10 Reps
@10
9
Alternating Dumbbell Curl
1 Set
AMRAP
@10
Day 2
1
Standing Pullover (Cable)
3 Sets
20 Reps
@10
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@10
4
Pull-Up (Assisted)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
@10
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@10
8
Dip (Bodyweight)
1 Set
10 Reps
@10
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 3
1
Seated Calf Raise
4 Sets
15 Reps
@10
2
Hip Abductor (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
3
Leg Extension
3 Sets
1 Set
8 Reps
10 Reps
@10
@10
4
Lying Leg Curl
3 Sets
10 Reps
@10
5
Squat (Smith Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
6
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@10
7
Leg Press
5 Sets
12 Reps
@10
Day 4
1
Reverse Pec Deck
3 Sets
10 Reps
@10
2
Lateral Raise (Cable)
4 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
10
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
11
Bicep Curl (Cable)
3 Sets
AMRAP
@10
12
Rear Delt Fly (Machine)
4 Sets
10 Reps
@10
13
Shrug (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Incline Fly Press (Dumbbell)
4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@10
4
Pec Deck (Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Chest Press (Machine)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
7
Preacher Curl (Barbell)
1 Set
AMRAP
@10
8
Alternating Dumbbell Curl
2 Sets
10 Reps
@10
9
Alternating Dumbbell Curl
1 Set
AMRAP
@10
Day 2
1
Standing Pullover (Cable)
3 Sets
20 Reps
@10
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@10
4
Pull-Up (Assisted)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
@10
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@10
8
Dip (Bodyweight)
1 Set
10 Reps
@10
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 3
1
Seated Calf Raise
4 Sets
15 Reps
@10
2
Hip Abductor (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
3
Leg Extension
3 Sets
1 Set
8 Reps
10 Reps
@10
@10
4
Lying Leg Curl
3 Sets
10 Reps
@10
5
Squat (Smith Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
6
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@10
7
Leg Press
5 Sets
12 Reps
@10
Day 4
1
Reverse Pec Deck
3 Sets
10 Reps
@10
2
Lateral Raise (Cable)
4 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
10
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
11
Bicep Curl (Cable)
3 Sets
AMRAP
@10
12
Rear Delt Fly (Machine)
4 Sets
10 Reps
@10
13
Shrug (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Incline Fly Press (Dumbbell)
4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@10
4
Pec Deck (Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Chest Press (Machine)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
7
Preacher Curl (Barbell)
1 Set
AMRAP
@10
8
Alternating Dumbbell Curl
2 Sets
10 Reps
@10
9
Alternating Dumbbell Curl
1 Set
AMRAP
@10
Day 2
1
Standing Pullover (Cable)
3 Sets
20 Reps
@10
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@10
4
Pull-Up (Assisted)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
@10
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@10
8
Dip (Bodyweight)
1 Set
10 Reps
@10
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 3
1
Seated Calf Raise
4 Sets
15 Reps
@10
2
Hip Abductor (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
3
Leg Extension
3 Sets
1 Set
8 Reps
10 Reps
@10
@10
4
Lying Leg Curl
3 Sets
10 Reps
@10
5
Squat (Smith Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
6
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@10
7
Leg Press
5 Sets
12 Reps
@10
Day 4
1
Reverse Pec Deck
3 Sets
10 Reps
@10
2
Lateral Raise (Cable)
4 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
10
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
11
Bicep Curl (Cable)
3 Sets
AMRAP
@10
12
Rear Delt Fly (Machine)
4 Sets
10 Reps
@10
13
Shrug (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Incline Fly Press (Dumbbell)
4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@10
4
Pec Deck (Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Chest Press (Machine)
3 Sets
10 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
7
Preacher Curl (Barbell)
1 Set
AMRAP
@10
8
Alternating Dumbbell Curl
2 Sets
10 Reps
@10
9
Alternating Dumbbell Curl
1 Set
AMRAP
@10
Day 2
1
Standing Pullover (Cable)
3 Sets
20 Reps
@10
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@10
4
Pull-Up (Assisted)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
@10
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@10
8
Dip (Bodyweight)
1 Set
10 Reps
@10
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
Day 3
1
Seated Calf Raise
4 Sets
15 Reps
@10
2
Hip Abductor (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
3
Leg Extension
3 Sets
1 Set
8 Reps
10 Reps
@10
@10
4
Lying Leg Curl
3 Sets
10 Reps
@10
5
Squat (Smith Machine)
3 Sets
1 Set
12 Reps
10 Reps
@10
@10
6
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@10
7
Leg Press
5 Sets
12 Reps
@10
Day 4
1
Reverse Pec Deck
3 Sets
10 Reps
@10
2
Lateral Raise (Cable)
4 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Tricep Extension (Cable)
1 Set
AMRAP
7
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
AMRAP
9
Dip (Bodyweight)
2 Sets
AMRAP
@10
10
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
11
Bicep Curl (Cable)
3 Sets
AMRAP
@10
12
Rear Delt Fly (Machine)
4 Sets
10 Reps
@10
13
Shrug (Dumbbell)
3 Sets
10 Reps
@10