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I hate working out but should probably keep to it

by Fox H.
1 athletes joined

Program Description

**I Hate Working Out But Should Probably Keep to It** is a 12-week program designed for those who want to stay active without the grind of traditional workouts. With 60 sessions spread across three training days each week, this program focuses on muscle sculpting through a variety of engaging exercises. Expect a mix of bodyweight and dumbbell movements, including Cossack Squats and Arnold Presses, to build strength and endurance in just 40 minutes per session. Perfect for intermediate lifters, this plan requires minimal equipment and is tailored for a garage gym setup, making it easy to stick with your fitness goals.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 29, 2025 04:53
  • Last Edited
    Jun 29, 2025 05:24
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Cossack Squat
3
10 reps
RPE 7
2
Deadlift (Dumbbell)
3
10 reps
RPE 6.5
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
15 reps
RPE 6.5
5
Marching Glute Bridge
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
10 reps
RPE 7
2
Deadlift (Dumbbell)
3
10 reps
RPE 6.5
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
15 reps
RPE 6.5
5
Marching Glute Bridge
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
10 reps
RPE 7
2
Deadlift (Dumbbell)
3
10 reps
RPE 6.5
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
15 reps
RPE 6.5
5
Marching Glute Bridge
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
10 reps
RPE 7
2
Deadlift (Dumbbell)
3
10 reps
RPE 6.5
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
15 reps
RPE 6.5
5
Marching Glute Bridge
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
10 reps
RPE 7
2
Deadlift (Dumbbell)
3
10 reps
RPE 6.5
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
15 reps
RPE 6.5
5
Marching Glute Bridge
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
10 reps
RPE 7
2
Deadlift (Dumbbell)
3
10 reps
RPE 6.5
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
15 reps
RPE 6.5
5
Marching Glute Bridge
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
10 reps
RPE 7
2
Deadlift (Dumbbell)
3
10 reps
RPE 6.5
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
15 reps
RPE 6.5
5
Marching Glute Bridge
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
10 reps
RPE 7
2
Deadlift (Dumbbell)
3
10 reps
RPE 6.5
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
15 reps
RPE 6.5
5
Marching Glute Bridge
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
10 reps
RPE 7
2
Deadlift (Dumbbell)
3
10 reps
RPE 6.5
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
15 reps
RPE 6.5
5
Marching Glute Bridge
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
10 reps
RPE 7
2
Deadlift (Dumbbell)
3
10 reps
RPE 6.5
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
15 reps
RPE 6.5
5
Marching Glute Bridge
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
10 reps
RPE 7
2
Deadlift (Dumbbell)
3
10 reps
RPE 6.5
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
15 reps
RPE 6.5
5
Marching Glute Bridge
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
10 reps
RPE 7
2
Deadlift (Dumbbell)
3
10 reps
RPE 6.5
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
15 reps
RPE 6.5
5
Marching Glute Bridge
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
RPE 9
2
Face Pull
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Seated Row (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
RPE 9
2
Face Pull
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Seated Row (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
RPE 9
2
Face Pull
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Seated Row (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
RPE 9
2
Face Pull
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Seated Row (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
RPE 9
2
Face Pull
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Seated Row (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
RPE 9
2
Face Pull
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Seated Row (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
RPE 9
2
Face Pull
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Seated Row (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
RPE 9
2
Face Pull
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Seated Row (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
RPE 9
2
Face Pull
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Seated Row (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
RPE 9
2
Face Pull
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Seated Row (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
RPE 9
2
Face Pull
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Seated Row (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
10 reps
RPE 9
2
Face Pull
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7.5
5
Seated Row (Machine)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
10 reps
RPE 6.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
10 reps
RPE 6.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
10 reps
RPE 6.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
10 reps
RPE 6.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
10 reps
RPE 6.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
10 reps
RPE 6.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
10 reps
RPE 6.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
10 reps
RPE 6.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
10 reps
RPE 6.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
10 reps
RPE 6.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
10 reps
RPE 6.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
10 reps
RPE 6.5
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Seated Calf Raise
3
14 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
1
1
1
25 reps
20 reps
15 reps
RPE 10
RPE 10
RPE 10
3
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
4
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 9
2
Shrug (Dumbbell)
3
15 reps
RPE 7
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 9
2
Shrug (Dumbbell)
3
15 reps
RPE 7
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 9
2
Shrug (Dumbbell)
3
15 reps
RPE 7
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 9
2
Shrug (Dumbbell)
3
15 reps
RPE 7
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 9
2
Shrug (Dumbbell)
3
15 reps
RPE 7
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 9
2
Shrug (Dumbbell)
3
15 reps
RPE 7
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 9
2
Shrug (Dumbbell)
3
15 reps
RPE 7
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 9
2
Shrug (Dumbbell)
3
15 reps
RPE 7
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 9
2
Shrug (Dumbbell)
3
15 reps
RPE 7
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 9
2
Shrug (Dumbbell)
3
15 reps
RPE 7
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 9
2
Shrug (Dumbbell)
3
15 reps
RPE 7
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
10 reps
RPE 9
2
Shrug (Dumbbell)
3
15 reps
RPE 7
3
Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Cossack Squat
3 Sets
10 Reps
@7
2
Deadlift (Dumbbell)
3 Sets
10 Reps
@6.5
3
Step-Up (Weighted)
3 Sets
10 Reps
@6.5
4
Standing Calf Raise
3 Sets
15 Reps
@6.5
5
Marching Glute Bridge
3 Sets
10 Reps
@6
Day 2
1
Chest Fly (Machine)
3 Sets
10 Reps
@9
2
Face Pull
3 Sets
10 Reps
@8
3
Shoulder Press (Machine)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@7.5
5
Seated Row (Machine)
3 Sets
10 Reps
@7
Day 3
1
Hip Thrust (Dumbbell)
3 Sets
10 Reps
@6.5
2
Leg Press
3 Sets
10 Reps
@9
3
Leg Curl
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9
5
Seated Calf Raise
3 Sets
14 Reps
@9
Day 4
1
Concentration Curl
3 Sets
10 Reps
@7.5
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
@10
@10
@10
3
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@8
4
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 5
1
Arnold Press
3 Sets
10 Reps
@9
2
Shrug (Dumbbell)
3 Sets
15 Reps
@7
3
Bench Press (Barbell)
3 Sets
10 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9