Program Description
I wrote this program to run during a slow cut, to retain and even gain strength while in a caloric deficit. All days are designed to run at or under 60 minutes. An actual 60 minutes, with enough rest to hit your top sets hard and even a little for the inevitable situation of waiting for equipment to free up. Behind The Neck Press is a massive 'bang for your buck' movement and an important part of getting excellent stimulus in a brief amount of time in the gym. Work in to this range of motion gradually if it is new to you. You can run the set OHP and do a behind the neck warm up and back off set.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout50 minutes
- CreatedApr 09, 2025 02:01
- Last EditedJun 18, 2025 12:49
Summary
Embark on the **Orcish Path**, a 9-week strength training program designed to build muscle and enhance your lifting prowess. Committing just 5 days a week, you'll tackle a blend of compound and isolation movements, utilizing machines, cables, and free weights to target all major muscle groups. With a focus on progressive overload, this program will push your limits and help you forge a physique that stands strong. Get ready to unleash your inner warrior and transform your fitness journey!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-7 reps
-
3
Preacher Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
-
-
4
Pec Deck (Machine)
2
7-10 reps
-
5
Bicep Curl (Cable)
2
7-10 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-7 reps
-
3
Preacher Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
-
-
4
Pec Deck (Machine)
2
7-10 reps
-
5
Bicep Curl (Cable)
2
7-10 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-7 reps
-
3
Preacher Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
-
-
4
Pec Deck (Machine)
2
7-10 reps
-
5
Bicep Curl (Cable)
2
7-10 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-7 reps
-
3
Preacher Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
-
-
4
Pec Deck (Machine)
2
7-10 reps
-
5
Bicep Curl (Cable)
2
7-10 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-7 reps
-
3
Preacher Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
-
-
4
Pec Deck (Machine)
2
7-10 reps
-
5
Bicep Curl (Cable)
2
7-10 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-7 reps
-
3
Preacher Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
-
-
4
Pec Deck (Machine)
2
7-10 reps
-
5
Bicep Curl (Cable)
2
7-10 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-7 reps
-
3
Preacher Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
-
-
4
Pec Deck (Machine)
2
7-10 reps
-
5
Bicep Curl (Cable)
2
7-10 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-7 reps
-
3
Preacher Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
-
-
4
Pec Deck (Machine)
2
7-10 reps
-
5
Bicep Curl (Cable)
2
7-10 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-7 reps
-
3
Preacher Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
-
-
4
Pec Deck (Machine)
2
7-10 reps
-
5
Bicep Curl (Cable)
2
7-10 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
7-9 reps
8-12 reps
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
9-12 reps
-
-
4
Hack Squat
2
6-8 reps
-
5
Kelso Shrug
2
12-15 reps
-
6
Lu Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
7-9 reps
8-12 reps
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
9-12 reps
-
-
4
Hack Squat
2
6-8 reps
-
5
Kelso Shrug
2
12-15 reps
-
6
Lu Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
7-9 reps
8-12 reps
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
9-12 reps
-
-
4
Hack Squat
2
6-8 reps
-
5
Kelso Shrug
2
12-15 reps
-
6
Lu Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
7-9 reps
8-12 reps
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
9-12 reps
-
-
4
Hack Squat
2
6-8 reps
-
5
Kelso Shrug
2
12-15 reps
-
6
Lu Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
7-9 reps
8-12 reps
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
9-12 reps
-
-
4
Hack Squat
2
6-8 reps
-
5
Kelso Shrug
2
12-15 reps
-
6
Lu Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
7-9 reps
8-12 reps
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
9-12 reps
-
-
4
Hack Squat
2
6-8 reps
-
5
Kelso Shrug
2
12-15 reps
-
6
Lu Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
7-9 reps
8-12 reps
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
9-12 reps
-
-
4
Hack Squat
2
6-8 reps
-
5
Kelso Shrug
2
12-15 reps
-
6
Lu Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
7-9 reps
8-12 reps
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
9-12 reps
-
-
4
Hack Squat
2
6-8 reps
-
5
Kelso Shrug
2
12-15 reps
-
6
Lu Raise
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
8-12 reps
-
2
Romanian Deadlift (Barbell)
1
1
7-9 reps
8-12 reps
-
-
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
9-12 reps
-
-
4
Hack Squat
2
6-8 reps
-
5
Kelso Shrug
2
12-15 reps
-
6
Lu Raise
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Flexion Row
2
10-12 reps
-
5
Hammer Curl (Cable)
1
1
6-8 reps
8-10 reps
-
-
6
Bicep Curl (Cable)
2
9-12 reps
-
7
Wrist Curls
1
1
8-12 reps
15-18 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Flexion Row
2
10-12 reps
-
5
Hammer Curl (Cable)
1
1
6-8 reps
8-10 reps
-
-
6
Bicep Curl (Cable)
2
9-12 reps
-
7
Wrist Curls
1
1
8-12 reps
15-18 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Flexion Row
2
10-12 reps
-
5
Hammer Curl (Cable)
1
1
6-8 reps
8-10 reps
-
-
6
Bicep Curl (Cable)
2
9-12 reps
-
7
Wrist Curls
1
1
8-12 reps
15-18 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Flexion Row
2
10-12 reps
-
5
Hammer Curl (Cable)
1
1
6-8 reps
8-10 reps
-
-
6
Bicep Curl (Cable)
2
9-12 reps
-
7
Wrist Curls
1
1
8-12 reps
15-18 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Flexion Row
2
10-12 reps
-
5
Hammer Curl (Cable)
1
1
6-8 reps
8-10 reps
-
-
6
Bicep Curl (Cable)
2
9-12 reps
-
7
Wrist Curls
1
1
8-12 reps
15-18 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Flexion Row
2
10-12 reps
-
5
Hammer Curl (Cable)
1
1
6-8 reps
8-10 reps
-
-
6
Bicep Curl (Cable)
2
9-12 reps
-
7
Wrist Curls
1
1
8-12 reps
15-18 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Flexion Row
2
10-12 reps
-
5
Hammer Curl (Cable)
1
1
6-8 reps
8-10 reps
-
-
6
Bicep Curl (Cable)
2
9-12 reps
-
7
Wrist Curls
1
1
8-12 reps
15-18 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Flexion Row
2
10-12 reps
-
5
Hammer Curl (Cable)
1
1
6-8 reps
8-10 reps
-
-
6
Bicep Curl (Cable)
2
9-12 reps
-
7
Wrist Curls
1
1
8-12 reps
15-18 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
-
2
Chest Supported Row (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Flexion Row
2
10-12 reps
-
5
Hammer Curl (Cable)
1
1
6-8 reps
8-10 reps
-
-
6
Bicep Curl (Cable)
2
9-12 reps
-
7
Wrist Curls
1
1
8-12 reps
15-18 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10-12 reps
-
2
Incline Bench Press (Dumbbell)
2
9-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10-12 reps
-
2
Incline Bench Press (Dumbbell)
2
9-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10-12 reps
-
2
Incline Bench Press (Dumbbell)
2
9-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10-12 reps
-
2
Incline Bench Press (Dumbbell)
2
9-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10-12 reps
-
2
Incline Bench Press (Dumbbell)
2
9-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10-12 reps
-
2
Incline Bench Press (Dumbbell)
2
9-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10-12 reps
-
2
Incline Bench Press (Dumbbell)
2
9-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10-12 reps
-
2
Incline Bench Press (Dumbbell)
2
9-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Fly (Dumbbell)
2
10-12 reps
-
2
Incline Bench Press (Dumbbell)
2
9-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Tricep Pushdown (Cable)
2
8-10 reps
-
5
Overhead Tricep Extension (Cable)
2
6-8 reps
-
6
Standing Calf Raise
2
11-13 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
2
10-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
3
T-Bar Row
1
1
5-6 reps
8-10 reps
-
-
4
Lat Pulldown (Close Grip)
2
10-12 reps
-
5
Single-Leg Leg Curl
2
8-12 reps
-
6
Hack Squat
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
2
10-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
3
T-Bar Row
1
1
5-6 reps
8-10 reps
-
-
4
Lat Pulldown (Close Grip)
2
10-12 reps
-
5
Single-Leg Leg Curl
2
8-12 reps
-
6
Hack Squat
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
2
10-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
3
T-Bar Row
1
1
5-6 reps
8-10 reps
-
-
4
Lat Pulldown (Close Grip)
2
10-12 reps
-
5
Single-Leg Leg Curl
2
8-12 reps
-
6
Hack Squat
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
2
10-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
3
T-Bar Row
1
1
5-6 reps
8-10 reps
-
-
4
Lat Pulldown (Close Grip)
2
10-12 reps
-
5
Single-Leg Leg Curl
2
8-12 reps
-
6
Hack Squat
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
2
10-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
3
T-Bar Row
1
1
5-6 reps
8-10 reps
-
-
4
Lat Pulldown (Close Grip)
2
10-12 reps
-
5
Single-Leg Leg Curl
2
8-12 reps
-
6
Hack Squat
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
2
10-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
3
T-Bar Row
1
1
5-6 reps
8-10 reps
-
-
4
Lat Pulldown (Close Grip)
2
10-12 reps
-
5
Single-Leg Leg Curl
2
8-12 reps
-
6
Hack Squat
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
2
10-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
3
T-Bar Row
1
1
5-6 reps
8-10 reps
-
-
4
Lat Pulldown (Close Grip)
2
10-12 reps
-
5
Single-Leg Leg Curl
2
8-12 reps
-
6
Hack Squat
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
2
10-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
3
T-Bar Row
1
1
5-6 reps
8-10 reps
-
-
4
Lat Pulldown (Close Grip)
2
10-12 reps
-
5
Single-Leg Leg Curl
2
8-12 reps
-
6
Hack Squat
2
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
2
10-12 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
3
T-Bar Row
1
1
5-6 reps
8-10 reps
-
-
4
Lat Pulldown (Close Grip)
2
10-12 reps
-
5
Single-Leg Leg Curl
2
8-12 reps
-
6
Hack Squat
2
6-8 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Smith Machine)2 Sets
6-7 Reps
-
2
Incline Bench Press (Smith Machine)2 Sets
6-7 Reps
-
3
Preacher Curl (EZ Bar)1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
4
Pec Deck (Machine)2 Sets
7-10 Reps
-
5
Bicep Curl (Cable)2 Sets
7-10 Reps
-
6
Standing Calf Raise2 Sets
11-13 Reps
-
Day 2
1
Single-Leg Leg Curl2 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)1 Set
1 Set
7-9 Reps
8-12 Reps
-
-
3
Standing Behind Neck Shoulder Press (Barbell)1 Set
1 Set
8-10 Reps
9-12 Reps
-
-
4
Hack Squat2 Sets
6-8 Reps
-
5
Kelso Shrug2 Sets
12-15 Reps
-
6
Lu Raise2 Sets
10-12 Reps
-
Day 3
1
Pull-Up (Weighted)2 Sets
5-8 Reps
-
2
Chest Supported Row (Machine)1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
3
Pullover (Dumbbell)2 Sets
8-12 Reps
-
4
Flexion Row2 Sets
10-12 Reps
-
5
Hammer Curl (Cable)1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
6
Bicep Curl (Cable)2 Sets
9-12 Reps
-
7
Wrist Curls1 Set
1 Set
8-12 Reps
15-18 Reps
-
-
Day 4
1
Pec Fly (Dumbbell)2 Sets
10-12 Reps
-
2
Incline Bench Press (Dumbbell)2 Sets
9-12 Reps
-
3
Dip (Bodyweight)2 Sets
AMRAP
-
4
Tricep Pushdown (Cable)2 Sets
8-10 Reps
-
5
Overhead Tricep Extension (Cable)2 Sets
6-8 Reps
-
6
Standing Calf Raise2 Sets
11-13 Reps
-
Day 5
1
Lu Raise2 Sets
10-12 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)2 Sets
8-10 Reps
-
3
T-Bar Row1 Set
1 Set
5-6 Reps
8-10 Reps
-
-
4
Lat Pulldown (Close Grip)2 Sets
10-12 Reps
-
5
Single-Leg Leg Curl2 Sets
8-12 Reps
-
6
Hack Squat2 Sets
6-8 Reps
-