logo
BoostcampPNG

Chest, Arm, Quad Focus

by Dylan W.

Program Description

Unleash your potential with this 8-week Chest, Arm, and Quad Focus program, designed for intermediate lifters ready to elevate their bodybuilding game. Committing to 6 days a week, you'll sculpt and strengthen your upper and lower body using a full gym setup. Each session is strategically crafted to maximize muscle growth and enhance definition, ensuring you see real results. Get ready to push your limits and transform your physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 01, 2026 07:33
  • Last Edited
    Feb 01, 2026 07:34
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Front Delts
12.5%
Chest
10.9%
Biceps
9.6%
Upper Back
9.1%
Lats
8.2%
Quadriceps
6.4%
Middle Delts
5.9%
Forearms
5%
Glutes
5%
Hamstrings
5%
Rear Delts
3.2%
Abs
2.5%
Lower Back
1.6%
Adductors
0.9%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
RPE 8
2
Partial Incline Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Dip (Bodyweight)
3
15-20 reps
RPE 8
4
Leg Extension
3
15-20 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
RPE 8
2
Partial Incline Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Dip (Bodyweight)
3
15-20 reps
RPE 8
4
Leg Extension
3
15-20 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
RPE 8
2
Partial Incline Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Dip (Bodyweight)
3
15-20 reps
RPE 8
4
Leg Extension
3
15-20 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
RPE 8
2
Partial Incline Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Dip (Bodyweight)
3
15-20 reps
RPE 8
4
Leg Extension
3
15-20 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
RPE 8
2
Partial Incline Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Dip (Bodyweight)
3
15-20 reps
RPE 8
4
Leg Extension
3
15-20 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
RPE 8
2
Partial Incline Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Dip (Bodyweight)
3
15-20 reps
RPE 8
4
Leg Extension
3
15-20 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
RPE 8
2
Partial Incline Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
3
15-20 reps
RPE 8
4
Leg Extension
3
15-20 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-15 reps
RPE 8
2
Partial Incline Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Dip (Bodyweight)
3
15-20 reps
RPE 8
4
Leg Extension
3
15-20 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Upright Row (Cable)
3
12-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Upright Row (Cable)
3
12-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Upright Row (Cable)
3
12-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Upright Row (Cable)
3
12-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Upright Row (Cable)
3
12-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Upright Row (Cable)
3
12-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Upright Row (Cable)
3
12-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
10-12 reps
8-10 reps
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Upright Row (Cable)
3
12-15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Bicep Curl (Cable)
4
12-15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
15-18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Bicep Curl (Cable)
4
12-15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
15-18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Bicep Curl (Cable)
4
12-15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
15-18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Bicep Curl (Cable)
4
12-15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
15-18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Bicep Curl (Cable)
4
12-15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
15-18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Bicep Curl (Cable)
4
12-15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
15-18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Bicep Curl (Cable)
4
12-15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
15-18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
3
Bicep Curl (Cable)
4
12-15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
15-18 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 7
3
Skull Crusher (Dumbbell)
4
12-15 reps
RPE 7
4
Lateral Raise (Cable)
2
2
15-18 reps
15-18 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 7
3
Skull Crusher (Dumbbell)
4
12-15 reps
RPE 7
4
Lateral Raise (Cable)
2
2
15-18 reps
15-18 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 7
3
Skull Crusher (Dumbbell)
4
12-15 reps
RPE 7
4
Lateral Raise (Cable)
2
2
15-18 reps
15-18 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 7
3
Skull Crusher (Dumbbell)
4
12-15 reps
RPE 7
4
Lateral Raise (Cable)
2
2
15-18 reps
15-18 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 7
3
Skull Crusher (Dumbbell)
4
12-15 reps
RPE 7
4
Lateral Raise (Cable)
2
2
15-18 reps
15-18 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 7
3
Skull Crusher (Dumbbell)
4
12-15 reps
RPE 7
4
Lateral Raise (Cable)
2
2
15-18 reps
15-18 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 7
3
Skull Crusher (Dumbbell)
4
12-15 reps
RPE 7
4
Lateral Raise (Cable)
2
2
15-18 reps
15-18 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 7
3
Skull Crusher (Dumbbell)
4
12-15 reps
RPE 7
4
Lateral Raise (Cable)
2
2
15-18 reps
15-18 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Wide Grip Lat Pulldown
2
2
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 7
4
Bicep Curl (Cable)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Wide Grip Lat Pulldown
2
2
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 7
4
Bicep Curl (Cable)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Wide Grip Lat Pulldown
2
2
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 7
4
Bicep Curl (Cable)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Wide Grip Lat Pulldown
2
2
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 7
4
Bicep Curl (Cable)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Wide Grip Lat Pulldown
2
2
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 7
4
Bicep Curl (Cable)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Wide Grip Lat Pulldown
2
2
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 7
4
Bicep Curl (Cable)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Wide Grip Lat Pulldown
2
2
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 7
4
Bicep Curl (Cable)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Wide Grip Lat Pulldown
2
2
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Straight Arm Pulldown
3
12-15 reps
RPE 7
4
Bicep Curl (Cable)
3
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
12-15 reps
10-12 reps
RPE 7
RPE 8
3
Overhead Tricep Extension (Cable)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
4
Incline Curl (Dumbbell)
2
2
15-18 reps
15-18 reps
RPE 7
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
12-15 reps
10-12 reps
RPE 7
RPE 8
3
Overhead Tricep Extension (Cable)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
4
Incline Curl (Dumbbell)
2
2
15-18 reps
15-18 reps
RPE 7
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
12-15 reps
10-12 reps
RPE 7
RPE 8
3
Overhead Tricep Extension (Cable)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
4
Incline Curl (Dumbbell)
2
2
15-18 reps
15-18 reps
RPE 7
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
12-15 reps
10-12 reps
RPE 7
RPE 8
3
Overhead Tricep Extension (Cable)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
4
Incline Curl (Dumbbell)
2
2
15-18 reps
15-18 reps
RPE 7
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
12-15 reps
10-12 reps
RPE 7
RPE 8
3
Overhead Tricep Extension (Cable)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
4
Incline Curl (Dumbbell)
2
2
15-18 reps
15-18 reps
RPE 7
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
12-15 reps
10-12 reps
RPE 7
RPE 8
3
Overhead Tricep Extension (Cable)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
4
Incline Curl (Dumbbell)
2
2
15-18 reps
15-18 reps
RPE 7
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
12-15 reps
10-12 reps
RPE 7
RPE 8
3
Overhead Tricep Extension (Cable)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
4
Incline Curl (Dumbbell)
2
2
15-18 reps
15-18 reps
RPE 7
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
12-15 reps
10-12 reps
RPE 7
RPE 8
3
Overhead Tricep Extension (Cable)
2
2
12-15 reps
12-15 reps
RPE 7
RPE 8
4
Incline Curl (Dumbbell)
2
2
15-18 reps
15-18 reps
RPE 7
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
2
Partial Incline Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@9
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@7
@7
@9
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@8
@8
3
Upright Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@8
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
@7
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@7
@7
@7
Day 4
1
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
@7
3
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
@7
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
15-18 Reps
@7
@7
@8
@8
Day 5
1
Cable Flexion Row
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@8
@8
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@8
@8
3
Straight Arm Pulldown
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
Day 6
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
10-12 Reps
10-12 Reps
@7
@7
@8
@8
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@8
@8
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
15-18 Reps
@7
@7
@8
@8