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BoostcampPNG

Solid bolid 5

by Kamil Z

Program Description

Dużo siły dla silnych ludzi

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 11, 2026 02:24
  • Last Edited
    Jan 11, 2026 02:39
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.8%
Front Delts
15%
Chest
13.1%
Upper Back
9.3%
Biceps
8.4%
Middle Delts
8.4%
Lats
5.6%
Hamstrings
5.6%
Rear Delts
4.7%
Quadriceps
3.7%
Forearms
3.7%
Abs
2.8%
Glutes
1.9%
Adductors
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Pec Deck (Machine)
3
12 reps
RPE 9
7
Chest Press (Machine)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Pec Deck (Machine)
3
12 reps
RPE 9
7
Chest Press (Machine)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Pec Deck (Machine)
3
12 reps
RPE 9
7
Chest Press (Machine)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Pec Deck (Machine)
3
12 reps
RPE 9
7
Chest Press (Machine)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Pec Deck (Machine)
3
12 reps
RPE 9
7
Chest Press (Machine)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Pec Deck (Machine)
3
12 reps
RPE 9
7
Chest Press (Machine)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Pec Deck (Machine)
3
12 reps
RPE 9
7
Chest Press (Machine)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Pec Deck (Machine)
3
12 reps
RPE 9
7
Chest Press (Machine)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Pec Deck (Machine)
3
12 reps
RPE 9
7
Chest Press (Machine)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
6
Pec Deck (Machine)
3
12 reps
RPE 9
7
Chest Press (Machine)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
RPE 9
2
Reverse Pec Deck
3
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
7
Leg Curl
3
12 reps
RPE 9
8
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
RPE 9
2
Reverse Pec Deck
3
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
7
Leg Curl
3
12 reps
RPE 9
8
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
RPE 9
2
Reverse Pec Deck
3
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
7
Leg Curl
3
12 reps
RPE 9
8
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
RPE 9
2
Reverse Pec Deck
3
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
7
Leg Curl
3
12 reps
RPE 9
8
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
RPE 9
2
Reverse Pec Deck
3
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
7
Leg Curl
3
12 reps
RPE 9
8
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
RPE 9
2
Reverse Pec Deck
3
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
7
Leg Curl
3
12 reps
RPE 9
8
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
RPE 9
2
Reverse Pec Deck
3
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
7
Leg Curl
3
12 reps
RPE 9
8
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
RPE 9
2
Reverse Pec Deck
3
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
7
Leg Curl
3
12 reps
RPE 9
8
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
RPE 9
2
Reverse Pec Deck
3
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
7
Leg Curl
3
12 reps
RPE 9
8
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12 reps
RPE 9
2
Reverse Pec Deck
3
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
3
12 reps
RPE 9
7
Leg Curl
3
12 reps
RPE 9
8
Bottom Half Smith Machine Squats
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Preacher Curl (Machine)
3
12 reps
RPE 9
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Incline Chest Press (Machine)
3
8 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Preacher Curl (Machine)
3
12 reps
RPE 9
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Incline Chest Press (Machine)
3
8 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Preacher Curl (Machine)
3
12 reps
RPE 9
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Incline Chest Press (Machine)
3
8 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Preacher Curl (Machine)
3
12 reps
RPE 9
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Incline Chest Press (Machine)
3
8 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Preacher Curl (Machine)
3
12 reps
RPE 9
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Incline Chest Press (Machine)
3
8 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Preacher Curl (Machine)
3
12 reps
RPE 9
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Incline Chest Press (Machine)
3
8 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Preacher Curl (Machine)
3
12 reps
RPE 9
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Incline Chest Press (Machine)
3
8 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Preacher Curl (Machine)
3
12 reps
RPE 9
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Incline Chest Press (Machine)
3
8 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Preacher Curl (Machine)
3
12 reps
RPE 9
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Incline Chest Press (Machine)
3
8 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
2
Standing Cable Row
3
12 reps
RPE 9
3
Preacher Curl (Machine)
3
12 reps
RPE 9
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Pec Deck (Machine)
3
12 reps
RPE 9
6
Smith Machine Reverse Lunge
3
8 reps
RPE 9
7
Incline Chest Press (Machine)
3
8 reps
RPE 9
8
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine RDL
3
12 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Barbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Chest Press (Machine)
3
12 reps
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 9
8
Shoulder Press (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine RDL
3
12 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Barbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Chest Press (Machine)
3
12 reps
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 9
8
Shoulder Press (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine RDL
3
12 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Barbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Chest Press (Machine)
3
12 reps
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 9
8
Shoulder Press (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine RDL
3
12 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Barbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Chest Press (Machine)
3
12 reps
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 9
8
Shoulder Press (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine RDL
3
12 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Barbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Chest Press (Machine)
3
12 reps
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 9
8
Shoulder Press (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine RDL
3
12 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Barbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Chest Press (Machine)
3
12 reps
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 9
8
Shoulder Press (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine RDL
3
12 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Barbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Chest Press (Machine)
3
12 reps
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 9
8
Shoulder Press (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine RDL
3
12 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Barbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Chest Press (Machine)
3
12 reps
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 9
8
Shoulder Press (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine RDL
3
12 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Barbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Chest Press (Machine)
3
12 reps
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 9
8
Shoulder Press (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine RDL
3
12 reps
RPE 9
2
Squat (Barbell)
3
8 reps
RPE 9
3
Bicep Curl (Barbell)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
12 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
6
Chest Press (Machine)
3
12 reps
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 9
8
Shoulder Press (Machine)
3
12 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Wide Grip Lat Pulldown
3 Sets
10 Reps
@9
2
Shoulder Press (Machine)
3 Sets
12 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Leg Extension
3 Sets
12 Reps
@9
6
Pec Deck (Machine)
3 Sets
12 Reps
@9
7
Chest Press (Machine)
3 Sets
12 Reps
@9
8
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
Day 2
1
Pec Deck (Machine)
3 Sets
12 Reps
@9
2
Reverse Pec Deck
3 Sets
12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
4
Face Pull
3 Sets
15 Reps
@9
5
Bicep Curl (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
3 Sets
12 Reps
@9
7
Leg Curl
3 Sets
12 Reps
@9
8
Bottom Half Smith Machine Squats
3 Sets
8 Reps
@8
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
2
Standing Cable Row
3 Sets
12 Reps
@9
3
Preacher Curl (Machine)
3 Sets
12 Reps
@9
4
Tricep Extension (Machine)
3 Sets
12 Reps
@9
5
Pec Deck (Machine)
3 Sets
12 Reps
@9
6
Smith Machine Reverse Lunge
3 Sets
8 Reps
@9
7
Incline Chest Press (Machine)
3 Sets
8 Reps
@9
8
Abs Crunch (Machine)
3 Sets
12 Reps
@9
Day 4
1
Machine RDL
3 Sets
12 Reps
@9
2
Squat (Barbell)
3 Sets
8 Reps
@9
3
Bicep Curl (Barbell)
3 Sets
12 Reps
@9
4
Skull Crusher (Barbell)
3 Sets
12 Reps
@9
5
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@9
6
Chest Press (Machine)
3 Sets
12 Reps
@9
7
Pec Deck (Machine)
3 Sets
12 Reps
@9
8
Shoulder Press (Machine)
3 Sets
12 Reps
@9