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Japo jack

by Jonatan Sigot

Program Description

a program to be use in case of starting from zero

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 04, 2025 09:32
  • Last Edited
    Sep 04, 2025 10:12
Muscle Engagement
Front
Back
MuscleSet
Lats
10.9%
Quadriceps
10.5%
Biceps
10.3%
Glutes
10.1%
Upper Back
9.7%
Middle Delts
8%
Front Delts
8%
Hamstrings
7.6%
Triceps
6.8%
Chest
6%
Abs
4.8%
Lower Back
3.6%
Forearms
1.2%
Rear Delts
1.2%
Adductors
0.8%
Abductors
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Standing Overhead Cable Extension
2
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Leg Press
2
10 reps
RPE 9
4
Split Squat (Smith Machine)
2
10 reps
RPE 8
5
Hanging Leg Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Back Extension
2
10 reps
-
4
Preacher Curl (Barbell)
2
10 reps
RPE 8
5
Standing Overhead Cable Extension
2
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
10 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8
6
Standing Overhead Cable Extension
2 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
Day 2
1
High Bar Squat (Barbell)
2 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
3
Leg Press
2 Sets
10 Reps
@9
4
Split Squat (Smith Machine)
2 Sets
10 Reps
@8
5
Hanging Leg Raise
2 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
10 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@8
4
Seated Row (Cable)
3 Sets
10 Reps
@8
5
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
@8
Day 4
1
High Bar Squat (Barbell)
2 Sets
10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
10 Reps
@8
3
Back Extension
2 Sets
10 Reps
-
4
Preacher Curl (Barbell)
2 Sets
10 Reps
@8
5
Standing Overhead Cable Extension
2 Sets
10 Reps
@8
6
Bulgarian Split Squat (Barbell)
2 Sets
10 Reps
@8