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2006 Lamborghini Murciélago LP640

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Program Description

Double Dynamic Progression.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 25, 2025 08:42
  • Last Edited
    Oct 26, 2025 08:35
Muscle Engagement
Front
Back
MuscleSet
Abs
10.2%
Upper Back
9.9%
Lats
8.8%
Quadriceps
8%
Biceps
8%
Front Delts
7.1%
Triceps
6.9%
Hamstrings
6.7%
Glutes
6.7%
Middle Delts
6.7%
Chest
6.1%
Calves
4.6%
Rear Delts
4.2%
Lower Back
3%
Forearms
2.3%
Adductors
0.5%
Cardio
0.4%
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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
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
12-15 reps
RPE 7
4
Lying Side Lateral Raise
4
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
7
Reverse Pec Deck
2
15-20 reps
RPE 7
8
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
12-15 reps
RPE 7
4
Lying Side Lateral Raise
4
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
7
Reverse Pec Deck
2
15-20 reps
RPE 7
8
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
12-15 reps
RPE 7
4
Lying Side Lateral Raise
4
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
7
Reverse Pec Deck
2
15-20 reps
RPE 7
8
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
3
Pec Deck (Machine)
3
12-15 reps
RPE 7
4
Lying Side Lateral Raise
4
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 7
7
Reverse Pec Deck
2
15-20 reps
RPE 7
8
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-6 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Lying Side Lateral Raise
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Reverse Pec Deck
2
12-15 reps
RPE 8
8
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-6 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Lying Side Lateral Raise
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Reverse Pec Deck
2
12-15 reps
RPE 8
8
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-6 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Lying Side Lateral Raise
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Reverse Pec Deck
2
12-15 reps
RPE 8
8
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-6 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Pec Deck (Machine)
3
10-12 reps
RPE 8
4
Lying Side Lateral Raise
4
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Reverse Pec Deck
2
12-15 reps
RPE 8
8
Cardio
1
15-20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lying Side Lateral Raise
4
15-20 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 7
7
Reverse Pec Deck
2
15-20 reps
RPE 7
8
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lying Side Lateral Raise
4
15-20 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 7
7
Reverse Pec Deck
2
15-20 reps
RPE 7
8
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lying Side Lateral Raise
4
15-20 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 7
7
Reverse Pec Deck
2
15-20 reps
RPE 7
8
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
3
Pec Deck (Machine)
3
15-20 reps
RPE 7
4
Lying Side Lateral Raise
4
15-20 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 7
7
Reverse Pec Deck
2
15-20 reps
RPE 7
8
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
12 reps
RPE 6
4
Lying Side Lateral Raise
3
12 reps
RPE 6
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 6
6
Single Arm Tricep Extension (Cable)
1
12 reps
RPE 6
7
Reverse Pec Deck
1
12 reps
RPE 6
8
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 7
2
T-Bar Row
4
8-12 reps
RPE 7
3
Meadow Row
3
10-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7
9
Abs Crunch (Machine)
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 7
2
T-Bar Row
4
8-12 reps
RPE 7
3
Meadow Row
3
10-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7
9
Abs Crunch (Machine)
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 7
2
T-Bar Row
4
8-12 reps
RPE 7
3
Meadow Row
3
10-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7
9
Abs Crunch (Machine)
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 7
2
T-Bar Row
4
8-12 reps
RPE 7
3
Meadow Row
3
10-12 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
5
Rear Delt Fly (Cable)
3
15-20 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7
9
Abs Crunch (Machine)
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
4-8 reps
RPE 8
2
T-Bar Row
4
6-8 reps
RPE 8
3
Meadow Row
3
6-8 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
4-8 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
-
9
Abs Crunch (Machine)
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
4-8 reps
RPE 8
2
T-Bar Row
4
6-8 reps
RPE 8
3
Meadow Row
3
6-8 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
4-8 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
-
9
Abs Crunch (Machine)
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
4-8 reps
RPE 8
2
T-Bar Row
4
6-8 reps
RPE 8
3
Meadow Row
3
6-8 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
4-8 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
-
9
Abs Crunch (Machine)
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
4-8 reps
RPE 8
2
T-Bar Row
4
6-8 reps
RPE 8
3
Meadow Row
3
6-8 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
4-8 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
-
9
Abs Crunch (Machine)
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
RPE 7
2
T-Bar Row
3
10-12 reps
RPE 7
3
Meadow Row
3
12-15 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
20-25 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7
7
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
9
Abs Crunch (Machine)
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
RPE 7
2
T-Bar Row
3
10-12 reps
RPE 7
3
Meadow Row
3
12-15 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
20-25 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7
7
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
9
Abs Crunch (Machine)
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
RPE 7
2
T-Bar Row
3
10-12 reps
RPE 7
3
Meadow Row
3
12-15 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
20-25 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7
7
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
9
Abs Crunch (Machine)
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
RPE 7
2
T-Bar Row
3
10-12 reps
RPE 7
3
Meadow Row
3
12-15 reps
RPE 7
4
Lat Pulldown (Neutral Grip)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
20-25 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7
7
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
9
Abs Crunch (Machine)
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 6
2
T-Bar Row
3
8-10 reps
RPE 6
3
Meadow Row
2
10 reps
RPE 6
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 6
5
Rear Delt Fly (Cable)
2
15 reps
RPE 6
6
Lat Pulldown (Close Grip)
2
12 reps
RPE 6
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 6
8
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 6
9
Abs Crunch (Machine)
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
3
Hack Squat
3
10-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
12-20 reps
RPE 8
7
Tibialis raise
3
15-20 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
9
Cable Crunch
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
3
Hack Squat
3
10-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
12-20 reps
RPE 8
7
Tibialis raise
3
15-20 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
9
Cable Crunch
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
3
Hack Squat
3
10-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
12-20 reps
RPE 8
7
Tibialis raise
3
15-20 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
9
Cable Crunch
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
5-8 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
8-10 reps
RPE 7
3
Hack Squat
3
10-12 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
12-20 reps
RPE 8
7
Tibialis raise
3
15-20 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
9
Cable Crunch
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
3-6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
5
Seated Hamstring Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
12-20 reps
RPE 7
7
Tibialis raise
3
15-20 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7
9
Cable Crunch
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
3-6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
5
Seated Hamstring Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
12-20 reps
RPE 7
7
Tibialis raise
3
15-20 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7
9
Cable Crunch
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
3-6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
5
Seated Hamstring Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
12-20 reps
RPE 7
7
Tibialis raise
3
15-20 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7
9
Cable Crunch
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
3-6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
6-8 reps
RPE 8
3
Hack Squat
3
6-8 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7.5
5
Seated Hamstring Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
12-20 reps
RPE 7
7
Tibialis raise
3
15-20 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7
9
Cable Crunch
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
12-15 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
12-20 reps
RPE 7
7
Tibialis raise
3
15-20 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
9
Cable Crunch
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
12-15 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
12-20 reps
RPE 7
7
Tibialis raise
3
15-20 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
9
Cable Crunch
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
12-15 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
12-20 reps
RPE 7
7
Tibialis raise
3
15-20 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
9
Cable Crunch
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
12-15 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
12-15 reps
RPE 8
6
Standing Calf Raise
4
12-20 reps
RPE 7
7
Tibialis raise
3
15-20 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
9
Cable Crunch
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3
Hack Squat
2
10 reps
RPE 6
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
5
Seated Hamstring Curl
3
12-15 reps
RPE 7
6
Standing Calf Raise
4
12-20 reps
RPE 8
7
Tibialis raise
3
15-20 reps
RPE 7
8
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7
9
Cable Crunch
3
10-12 reps
-
10
Hanging Leg Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
RPE 7
2
Bent Over Row (Barbell)
4
5-8 reps
RPE 7
3
AD Press
3
6-8 reps
RPE 7
4
Lateral Raise (Machine)
2
12-15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
8-10 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7.5
8
Spider Curl
2
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
RPE 7
2
Bent Over Row (Barbell)
4
5-8 reps
RPE 7
3
AD Press
3
6-8 reps
RPE 7
4
Lateral Raise (Machine)
2
12-15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
8-10 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7.5
8
Spider Curl
2
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
RPE 7
2
Bent Over Row (Barbell)
4
5-8 reps
RPE 7
3
AD Press
3
6-8 reps
RPE 7
4
Lateral Raise (Machine)
2
12-15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
8-10 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7.5
8
Spider Curl
2
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-10 reps
RPE 7
2
Bent Over Row (Barbell)
4
5-8 reps
RPE 7
3
AD Press
3
6-8 reps
RPE 7
4
Lateral Raise (Machine)
2
12-15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
8-10 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7.5
8
Spider Curl
2
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
RPE 8
2
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
3
AD Press
3
5-6 reps
RPE 8
4
Lateral Raise (Machine)
2
12-15 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
5-8 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
8
Spider Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
RPE 8
2
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
3
AD Press
3
5-6 reps
RPE 8
4
Lateral Raise (Machine)
2
12-15 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
5-8 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
8
Spider Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
RPE 8
2
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
3
AD Press
3
5-6 reps
RPE 8
4
Lateral Raise (Machine)
2
12-15 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
5-8 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
8
Spider Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5-8 reps
RPE 8
2
Bent Over Row (Barbell)
4
3-6 reps
RPE 8
3
AD Press
3
5-6 reps
RPE 8
4
Lateral Raise (Machine)
2
12-15 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
5-8 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
8
Spider Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
3
AD Press
3
8-10 reps
RPE 7
4
Lateral Raise (Machine)
2
12-15 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
6
Pullover (Dumbbell)
3
8-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
8
Spider Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
3
AD Press
3
8-10 reps
RPE 7
4
Lateral Raise (Machine)
2
12-15 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
6
Pullover (Dumbbell)
3
8-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
8
Spider Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
3
AD Press
3
8-10 reps
RPE 7
4
Lateral Raise (Machine)
2
12-15 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
6
Pullover (Dumbbell)
3
8-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
8
Spider Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 7
3
AD Press
3
8-10 reps
RPE 7
4
Lateral Raise (Machine)
2
12-15 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
6
Pullover (Dumbbell)
3
8-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
8
Spider Curl
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
RPE 6
2
Bent Over Row (Barbell)
3
5-8 reps
RPE 6
3
AD Press
2
6-8 reps
RPE 6
4
Lateral Raise (Machine)
2
12-15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
6
Pullover (Dumbbell)
2
6-10 reps
RPE 6
7
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 7.5
8
Spider Curl
2
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-6 reps
RPE 7
2
Front Squat (Barbell)
3
6-8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Standing Calf Raise
4
12-20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
7
Face Pull
2
12-15 reps
RPE 7
8
Skull Crusher (Barbell)
2
10-12 reps
RPE 7
9A
Reaching Situp
3
1 mins
-
9B
Russian Twist (Dumbbell)
3
1 mins
-
9C
Reverse Abs Crunch (Bodyweight)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-6 reps
RPE 7
2
Front Squat (Barbell)
3
6-8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Standing Calf Raise
4
12-20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
7
Face Pull
2
12-15 reps
RPE 7
8
Skull Crusher (Barbell)
2
10-12 reps
RPE 7
9A
Reaching Situp
3
1 mins
-
9B
Russian Twist (Dumbbell)
3
1 mins
-
9C
Reverse Abs Crunch (Bodyweight)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-6 reps
RPE 7
2
Front Squat (Barbell)
3
6-8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Standing Calf Raise
4
12-20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
7
Face Pull
2
12-15 reps
RPE 7
8
Skull Crusher (Barbell)
2
10-12 reps
RPE 7
9A
Reaching Situp
3
1 mins
-
9B
Russian Twist (Dumbbell)
3
1 mins
-
9C
Reverse Abs Crunch (Bodyweight)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
3-6 reps
RPE 7
2
Front Squat (Barbell)
3
6-8 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Standing Calf Raise
4
12-20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
7
Face Pull
2
12-15 reps
RPE 7
8
Skull Crusher (Barbell)
2
10-12 reps
RPE 7
9A
Reaching Situp
3
1 mins
-
9B
Russian Twist (Dumbbell)
3
1 mins
-
9C
Reverse Abs Crunch (Bodyweight)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
2-4 reps
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Standing Calf Raise
4
12-20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Face Pull
2
12-15 reps
RPE 7
8
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
9A
Reaching Situp
3
1 mins
-
9B
Russian Twist (Dumbbell)
3
1 mins
-
9C
Reverse Abs Crunch (Bodyweight)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
2-4 reps
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Standing Calf Raise
4
12-20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Face Pull
2
12-15 reps
RPE 7
8
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
9A
Reaching Situp
3
1 mins
-
9B
Russian Twist (Dumbbell)
3
1 mins
-
9C
Reverse Abs Crunch (Bodyweight)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
2-4 reps
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Standing Calf Raise
4
12-20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Face Pull
2
12-15 reps
RPE 7
8
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
9A
Reaching Situp
3
1 mins
-
9B
Russian Twist (Dumbbell)
3
1 mins
-
9C
Reverse Abs Crunch (Bodyweight)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
2-4 reps
RPE 8
2
Front Squat (Barbell)
3
4-6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Standing Calf Raise
4
12-20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
7
Face Pull
2
12-15 reps
RPE 7
8
Skull Crusher (Barbell)
2
10-12 reps
RPE 8
9A
Reaching Situp
3
1 mins
-
9B
Russian Twist (Dumbbell)
3
1 mins
-
9C
Reverse Abs Crunch (Bodyweight)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Standing Calf Raise
4
12-20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
7
Face Pull
2
12-15 reps
RPE 7
8
Skull Crusher (Barbell)
2
10-12 reps
RPE 7
9A
Reaching Situp
3
1 mins
-
9B
Russian Twist (Dumbbell)
3
1 mins
-
9C
Reverse Abs Crunch (Bodyweight)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Standing Calf Raise
4
12-20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
7
Face Pull
2
12-15 reps
RPE 7
8
Skull Crusher (Barbell)
2
10-12 reps
RPE 7
9A
Reaching Situp
3
1 mins
-
9B
Russian Twist (Dumbbell)
3
1 mins
-
9C
Reverse Abs Crunch (Bodyweight)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Standing Calf Raise
4
12-20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
7
Face Pull
2
12-15 reps
RPE 7
8
Skull Crusher (Barbell)
2
10-12 reps
RPE 7
9A
Reaching Situp
3
1 mins
-
9B
Russian Twist (Dumbbell)
3
1 mins
-
9C
Reverse Abs Crunch (Bodyweight)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Standing Calf Raise
4
12-20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
7
Face Pull
2
12-15 reps
RPE 7
8
Skull Crusher (Barbell)
2
10-12 reps
RPE 7
9A
Reaching Situp
3
1 mins
-
9B
Russian Twist (Dumbbell)
3
1 mins
-
9C
Reverse Abs Crunch (Bodyweight)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
3-6 reps
RPE 6
2
Front Squat (Barbell)
2
6-8 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
4
Farmer's Walk (Weighted)
3
1 mins
-
5
Standing Calf Raise
4
12-20 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
7
Face Pull
2
12-15 reps
RPE 7
8
Skull Crusher (Barbell)
2
10-12 reps
RPE 7
9A
Reaching Situp
3
1 mins
-
9B
Russian Twist (Dumbbell)
3
1 mins
-
9C
Reverse Abs Crunch (Bodyweight)
3
1 mins
-
Week 1
1 / 13 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7
3
Pec Deck (Machine)
3 Sets
12-15 Reps
@7
4
Lying Side Lateral Raise
4 Sets
12-15 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@7
6
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@7
7
Reverse Pec Deck
2 Sets
15-20 Reps
@7
8
Cardio
1 Set
20-30 mins
-
Day 2
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
@7
2
T-Bar Row
4 Sets
8-12 Reps
@7
3
Meadow Row
3 Sets
10-12 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7
5
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
@7
6
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
@7
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@7
9
Abs Crunch (Machine)
3 Sets
10-12 Reps
-
10
Hanging Leg Raise
3 Sets
10-20 Reps
-
Day 4
1
Bench Press (Dumbbell)
4 Sets
6-10 Reps
@7
2
Bent Over Row (Barbell)
4 Sets
5-8 Reps
@7
3
AD Press
3 Sets
6-8 Reps
@7
4
Lateral Raise (Machine)
2 Sets
12-15 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
6
Pullover (Dumbbell)
3 Sets
8-10 Reps
@7
7
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@7.5
8
Spider Curl
2 Sets
8-12 Reps
@7.5
Day 5
1
Trap Bar Deadlift
4 Sets
3-6 Reps
@7
2
Front Squat (Barbell)
3 Sets
6-8 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7-8
4
Farmer's Walk (Weighted)
3 Sets
1 mins
-
5
Standing Calf Raise
4 Sets
12-20 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
7
Face Pull
2 Sets
12-15 Reps
@7
8
Skull Crusher (Barbell)
2 Sets
10-12 Reps
@7
9A
Reaching Situp
3 Sets
1 mins
-
9B
Russian Twist (Dumbbell)
3 Sets
1 mins
-
9C
Reverse Abs Crunch (Bodyweight)
3 Sets
1 mins
-
Day 3
1
Belt Squat
4 Sets
5-8 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
@7
3
Hack Squat
3 Sets
10-12 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7
5
Seated Hamstring Curl
3 Sets
12-15 Reps
@8
6
Standing Calf Raise
4 Sets
12-20 Reps
@8
7
Tibialis raise
3 Sets
15-20 Reps
@7
8
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
9
Cable Crunch
3 Sets
10-12 Reps
-
10
Hanging Leg Raise
3 Sets
10-20 Reps
-