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BoostcampPNG

DT WEEKDAY LIFESTYLE

by Daniel T.
1 athletes joined

Program Description

BUILD MUSCLE, STRENGTH, GENERAL FITNESS

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 11, 2025 12:56
  • Last Edited
    May 26, 2025 04:35
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
-
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Bench Press (Dumbbell)
2
8-10 reps
-
5
EL RAISE
1
3
8-12 reps
4-6 reps
-
-
6A
Tricep Rope Push Down (Cable)
2
8-10 reps
-
6B
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
-
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Bench Press (Dumbbell)
2
8-10 reps
-
5
EL RAISE
1
3
8-12 reps
4-6 reps
-
-
6A
Tricep Rope Push Down (Cable)
2
8-10 reps
-
6B
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
-
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Bench Press (Dumbbell)
2
8-10 reps
-
5
EL RAISE
1
3
8-12 reps
4-6 reps
-
-
6A
Tricep Rope Push Down (Cable)
2
8-10 reps
-
6B
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
-
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Bench Press (Dumbbell)
2
8-10 reps
-
5
EL RAISE
1
3
8-12 reps
4-6 reps
-
-
6A
Tricep Rope Push Down (Cable)
2
8-10 reps
-
6B
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
-
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Bench Press (Dumbbell)
2
8-10 reps
-
5
EL RAISE
1
3
8-12 reps
4-6 reps
-
-
6A
Tricep Rope Push Down (Cable)
2
8-10 reps
-
6B
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
-
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Bench Press (Dumbbell)
2
8-10 reps
-
5
EL RAISE
1
3
8-12 reps
4-6 reps
-
-
6A
Tricep Rope Push Down (Cable)
2
8-10 reps
-
6B
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
-
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Bench Press (Dumbbell)
2
8-10 reps
-
5
EL RAISE
1
3
8-12 reps
4-6 reps
-
-
6A
Tricep Rope Push Down (Cable)
2
8-10 reps
-
6B
Bicep Curl (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-8 reps
8-10 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
-
-
3
Single Arm Row (Dumbbell)
2
5-8 reps
-
4
Bench Press (Dumbbell)
2
8-10 reps
-
5
EL RAISE
1
3
8-12 reps
4-6 reps
-
-
6A
Tricep Rope Push Down (Cable)
2
8-10 reps
-
6B
Bicep Curl (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
4-6 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Extension
2
12-20 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5A
Standing Calf Raise
3
10-12 reps
-
5B
Tibia Raises
3
10-15 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
4-6 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Extension
2
12-20 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5A
Standing Calf Raise
3
10-12 reps
-
5B
Tibia Raises
3
10-15 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
4-6 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Extension
2
12-20 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5A
Standing Calf Raise
3
10-12 reps
-
5B
Tibia Raises
3
10-15 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
4-6 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Extension
2
12-20 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5A
Standing Calf Raise
3
10-12 reps
-
5B
Tibia Raises
3
10-15 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
4-6 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Extension
2
12-20 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5A
Standing Calf Raise
3
10-12 reps
-
5B
Tibia Raises
3
10-15 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
4-6 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Extension
2
12-20 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5A
Standing Calf Raise
3
10-12 reps
-
5B
Tibia Raises
3
10-15 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
4-6 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Extension
2
12-20 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5A
Standing Calf Raise
3
10-12 reps
-
5B
Tibia Raises
3
10-15 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
4-6 reps
-
-
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
3
Leg Extension
2
12-20 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5A
Standing Calf Raise
3
10-12 reps
-
5B
Tibia Raises
3
10-15 reps
-
6
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1 mins
-
4
Chest Fly (Cable)
2
8-10 reps
-
5
TRICEP PRESSDOWN
1
15-25 reps
-
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
15-20 reps
-
-
7
Rear Delt Fly (Cable)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1 mins
-
4
Chest Fly (Cable)
2
8-10 reps
-
5
TRICEP PRESSDOWN
1
15-25 reps
-
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
15-20 reps
-
-
7
Rear Delt Fly (Cable)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1 mins
-
4
Chest Fly (Cable)
2
8-10 reps
-
5
TRICEP PRESSDOWN
1
15-25 reps
-
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
15-20 reps
-
-
7
Rear Delt Fly (Cable)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1 mins
-
4
Chest Fly (Cable)
2
8-10 reps
-
5
TRICEP PRESSDOWN
1
15-25 reps
-
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
15-20 reps
-
-
7
Rear Delt Fly (Cable)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1 mins
-
4
Chest Fly (Cable)
2
8-10 reps
-
5
TRICEP PRESSDOWN
1
15-25 reps
-
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
15-20 reps
-
-
7
Rear Delt Fly (Cable)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1 mins
-
4
Chest Fly (Cable)
2
8-10 reps
-
5
TRICEP PRESSDOWN
1
15-25 reps
-
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
15-20 reps
-
-
7
Rear Delt Fly (Cable)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1 mins
-
4
Chest Fly (Cable)
2
8-10 reps
-
5
TRICEP PRESSDOWN
1
15-25 reps
-
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
15-20 reps
-
-
7
Rear Delt Fly (Cable)
1
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
8-10 reps
-
-
2
CAMBER BAR BENCH PRESS
2
8-10 reps
-
3
Farmer's Walk (Weighted)
2
1 mins
-
4
Chest Fly (Cable)
2
8-10 reps
-
5
TRICEP PRESSDOWN
1
15-25 reps
-
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
15-20 reps
-
-
7
Rear Delt Fly (Cable)
1
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Dumbbell)
2
6-8 reps
-
3
Lying Pullover (Cable)
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bayesian Curl
2
10-12 reps
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Dumbbell)
2
6-8 reps
-
3
Lying Pullover (Cable)
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bayesian Curl
2
10-12 reps
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Dumbbell)
2
6-8 reps
-
3
Lying Pullover (Cable)
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bayesian Curl
2
10-12 reps
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Dumbbell)
2
6-8 reps
-
3
Lying Pullover (Cable)
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bayesian Curl
2
10-12 reps
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Dumbbell)
2
6-8 reps
-
3
Lying Pullover (Cable)
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bayesian Curl
2
10-12 reps
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Dumbbell)
2
6-8 reps
-
3
Lying Pullover (Cable)
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bayesian Curl
2
10-12 reps
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Dumbbell)
2
6-8 reps
-
3
Lying Pullover (Cable)
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bayesian Curl
2
10-12 reps
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
-
2
Chest Supported Row (Dumbbell)
2
6-8 reps
-
3
Lying Pullover (Cable)
2
10-15 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bayesian Curl
2
10-12 reps
-
6A
Neck Curl
2
10-15 reps
-
6B
Wrist Curls
2
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Bodyweight)
2
10-18 reps
-
1B
Sissy Squat
2
10-18 reps
-
2
Back Extension (Weighted)
2
8-10 reps
-
3
MyoRep Calf Raises
3
15-25 reps
-
4
Tibia Raises
3
15-30 reps
-
5
Dip (Weighted)
1
1
6-8 reps
10-15 reps
-
-
6
Lu Raise
2
15-20 reps
-
7
Overhead Tricep Extension (Cable)
1
3
10-12 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Bodyweight)
2
10-18 reps
-
1B
Sissy Squat
2
10-18 reps
-
2
Back Extension (Weighted)
2
8-10 reps
-
3
MyoRep Calf Raises
3
15-25 reps
-
4
Tibia Raises
3
15-30 reps
-
5
Dip (Weighted)
1
1
6-8 reps
10-15 reps
-
-
6
Lu Raise
2
15-20 reps
-
7
Overhead Tricep Extension (Cable)
1
3
10-12 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Bodyweight)
2
10-18 reps
-
1B
Sissy Squat
2
10-18 reps
-
2
Back Extension (Weighted)
2
8-10 reps
-
3
MyoRep Calf Raises
3
15-25 reps
-
4
Tibia Raises
3
15-30 reps
-
5
Dip (Weighted)
1
1
6-8 reps
10-15 reps
-
-
6
Lu Raise
2
15-20 reps
-
7
Overhead Tricep Extension (Cable)
1
3
10-12 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Bodyweight)
2
10-18 reps
-
1B
Sissy Squat
2
10-18 reps
-
2
Back Extension (Weighted)
2
8-10 reps
-
3
MyoRep Calf Raises
3
15-25 reps
-
4
Tibia Raises
3
15-30 reps
-
5
Dip (Weighted)
1
1
6-8 reps
10-15 reps
-
-
6
Lu Raise
2
15-20 reps
-
7
Overhead Tricep Extension (Cable)
1
3
10-12 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Bodyweight)
2
10-18 reps
-
1B
Sissy Squat
2
10-18 reps
-
2
Back Extension (Weighted)
2
8-10 reps
-
3
MyoRep Calf Raises
3
15-25 reps
-
4
Tibia Raises
3
15-30 reps
-
5
Dip (Weighted)
1
1
6-8 reps
10-15 reps
-
-
6
Lu Raise
2
15-20 reps
-
7
Overhead Tricep Extension (Cable)
1
3
10-12 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Bodyweight)
2
10-18 reps
-
1B
Sissy Squat
2
10-18 reps
-
2
Back Extension (Weighted)
2
8-10 reps
-
3
MyoRep Calf Raises
3
15-25 reps
-
4
Tibia Raises
3
15-30 reps
-
5
Dip (Weighted)
1
1
6-8 reps
10-15 reps
-
-
6
Lu Raise
2
15-20 reps
-
7
Overhead Tricep Extension (Cable)
1
3
10-12 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Bodyweight)
2
10-18 reps
-
1B
Sissy Squat
2
10-18 reps
-
2
Back Extension (Weighted)
2
8-10 reps
-
3
MyoRep Calf Raises
3
15-25 reps
-
4
Tibia Raises
3
15-30 reps
-
5
Dip (Weighted)
1
1
6-8 reps
10-15 reps
-
-
6
Lu Raise
2
15-20 reps
-
7
Overhead Tricep Extension (Cable)
1
3
10-12 reps
4-6 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Bodyweight)
2
10-18 reps
-
1B
Sissy Squat
2
10-18 reps
-
2
Back Extension (Weighted)
2
8-10 reps
-
3
MyoRep Calf Raises
3
15-25 reps
-
4
Tibia Raises
3
15-30 reps
-
5
Dip (Weighted)
1
1
6-8 reps
10-15 reps
-
-
6
Lu Raise
2
15-20 reps
-
7
Overhead Tricep Extension (Cable)
1
3
10-12 reps
4-6 reps
-
-
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
8-10 Reps
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
8-10 Reps
-
-
3
Single Arm Row (Dumbbell)
2 Sets
5-8 Reps
-
4
Bench Press (Dumbbell)
2 Sets
8-10 Reps
-
5
EL RAISE
1 Set
3 Sets
8-12 Reps
4-6 Reps
-
-
6A
Tricep Rope Push Down (Cable)
2 Sets
8-10 Reps
-
6B
Bicep Curl (Cable)
2 Sets
8-10 Reps
-
Day 2
1
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
6-8 Reps
4-6 Reps
-
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
3
Leg Extension
2 Sets
12-20 Reps
-
4
Seated Hamstring Curl
2 Sets
8-12 Reps
-
5A
Standing Calf Raise
3 Sets
10-12 Reps
-
5B
Tibia Raises
3 Sets
10-15 Reps
-
6
Cable Crunch
3 Sets
10-15 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
2
CAMBER BAR BENCH PRESS
2 Sets
8-10 Reps
-
3
Farmer's Walk (Weighted)
2 Sets
1 mins
-
4
Chest Fly (Cable)
2 Sets
8-10 Reps
-
5
TRICEP PRESSDOWN
1 Set
15-25 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-12 Reps
15-20 Reps
-
-
7
Rear Delt Fly (Cable)
1 Set
20 Reps
-
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
-
2
Chest Supported Row (Dumbbell)
2 Sets
6-8 Reps
-
3
Lying Pullover (Cable)
2 Sets
10-15 Reps
-
4
Seated Row (Cable)
2 Sets
10-15 Reps
-
5
Bayesian Curl
2 Sets
10-12 Reps
-
6A
Neck Curl
2 Sets
10-15 Reps
-
6B
Wrist Curls
2 Sets
20-30 Reps
-
Day 5
1A
Lunge (Bodyweight)
2 Sets
10-18 Reps
-
1B
Sissy Squat
2 Sets
10-18 Reps
-
2
Back Extension (Weighted)
2 Sets
8-10 Reps
-
3
MyoRep Calf Raises
3 Sets
15-25 Reps
-
4
Tibia Raises
3 Sets
15-30 Reps
-
5
Dip (Weighted)
1 Set
1 Set
6-8 Reps
10-15 Reps
-
-
6
Lu Raise
2 Sets
15-20 Reps
-
7
Overhead Tricep Extension (Cable)
1 Set
3 Sets
10-12 Reps
4-6 Reps
-
-