logo
BoostcampPNG

2 months

by Toby S.

Program Description

Toby’s weakpoint focuses: biceps, upper chest, rear delts

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 06, 2025 10:04
  • Last Edited
    Jun 08, 2025 10:28
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
15-20 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
21s (EZ Bar)
1
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15-20 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
21s (EZ Bar)
1
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15-20 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
21s (EZ Bar)
1
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15-20 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
21s (EZ Bar)
1
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15-20 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
21s (EZ Bar)
1
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15-20 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
21s (EZ Bar)
1
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15-20 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
21s (EZ Bar)
1
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15-20 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
21s (EZ Bar)
1
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Straight Arm Pulldown
3
12-15 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Straight Arm Pulldown
3
12-15 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Straight Arm Pulldown
3
12-15 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Straight Arm Pulldown
3
12-15 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Straight Arm Pulldown
3
12-15 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Straight Arm Pulldown
3
12-15 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Straight Arm Pulldown
3
12-15 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Straight Arm Pulldown
3
12-15 reps
RPE 10
3
Lat Pulldown
3
10-12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
5
Reverse Pec Deck
3
20-25 reps
RPE 10
6
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
2
JM Press (Smith Machine)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
2
JM Press (Smith Machine)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
2
JM Press (Smith Machine)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
2
JM Press (Smith Machine)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
2
JM Press (Smith Machine)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
2
JM Press (Smith Machine)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
2
JM Press (Smith Machine)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
2
JM Press (Smith Machine)
4
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Hammer Curl (Cable)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Straight Arm Pulldown
3
15-20 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
6
Reverse Pec Deck
2
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Straight Arm Pulldown
3
15-20 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
6
Reverse Pec Deck
2
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Straight Arm Pulldown
3
15-20 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
6
Reverse Pec Deck
2
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Straight Arm Pulldown
3
15-20 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
6
Reverse Pec Deck
2
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Straight Arm Pulldown
3
15-20 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
6
Reverse Pec Deck
2
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Straight Arm Pulldown
3
15-20 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
6
Reverse Pec Deck
2
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Straight Arm Pulldown
3
15-20 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
6
Reverse Pec Deck
2
20-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 10
2
Dip (Weighted)
3
10-12 reps
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Straight Arm Pulldown
3
15-20 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
6
Reverse Pec Deck
2
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Leg Extension
3
12-15 reps
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Skull Crusher
3
12-15 reps
RPE 10
6
Wrist Curls
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Leg Extension
3
12-15 reps
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Skull Crusher
3
12-15 reps
RPE 10
6
Wrist Curls
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Leg Extension
3
12-15 reps
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Skull Crusher
3
12-15 reps
RPE 10
6
Wrist Curls
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Leg Extension
3
12-15 reps
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Skull Crusher
3
12-15 reps
RPE 10
6
Wrist Curls
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Leg Extension
3
12-15 reps
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Skull Crusher
3
12-15 reps
RPE 10
6
Wrist Curls
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Leg Extension
3
12-15 reps
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Skull Crusher
3
12-15 reps
RPE 10
6
Wrist Curls
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Leg Extension
3
12-15 reps
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Skull Crusher
3
12-15 reps
RPE 10
6
Wrist Curls
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 10
2
Leg Extension
3
12-15 reps
RPE 10
3
Leg Curl
3
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Skull Crusher
3
12-15 reps
RPE 10
6
Wrist Curls
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 10
3
Rear Delt Fly (Cable)
4
15-20 reps
RPE 10
4
Abs Crunch (Machine)
3
10-12 reps
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 10
3
Rear Delt Fly (Cable)
4
15-20 reps
RPE 10
4
Abs Crunch (Machine)
3
10-12 reps
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 10
3
Rear Delt Fly (Cable)
4
15-20 reps
RPE 10
4
Abs Crunch (Machine)
3
10-12 reps
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 10
3
Rear Delt Fly (Cable)
4
15-20 reps
RPE 10
4
Abs Crunch (Machine)
3
10-12 reps
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 10
3
Rear Delt Fly (Cable)
4
15-20 reps
RPE 10
4
Abs Crunch (Machine)
3
10-12 reps
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 10
3
Rear Delt Fly (Cable)
4
15-20 reps
RPE 10
4
Abs Crunch (Machine)
3
10-12 reps
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 10
3
Rear Delt Fly (Cable)
4
15-20 reps
RPE 10
4
Abs Crunch (Machine)
3
10-12 reps
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
15-20 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 10
3
Rear Delt Fly (Cable)
4
15-20 reps
RPE 10
4
Abs Crunch (Machine)
3
10-12 reps
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Cable)
3 Sets
15-20 Reps
@8
2
Incline Bench Press (Smith Machine)
4 Sets
6-10 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@10
6
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
@10
7
21s (EZ Bar)
1 Set
21 Reps
@10
Day 2
1
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@10
2
Straight Arm Pulldown
3 Sets
12-15 Reps
@10
3
Lat Pulldown
3 Sets
10-12 Reps
@10
4
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
@10
5
Reverse Pec Deck
3 Sets
20-25 Reps
@10
6
Hanging Leg Raise
3 Sets
10-12 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@10
2
JM Press (Smith Machine)
4 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
5
Hammer Curl (Cable)
3 Sets
12-15 Reps
@10
6
Lateral Raise (Cable)
4 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@10
2
Dip (Weighted)
3 Sets
10-12 Reps
@10
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
4
Straight Arm Pulldown
3 Sets
15-20 Reps
@10
5
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@10
6
Reverse Pec Deck
2 Sets
20-25 Reps
@10
Day 5
1
Squat (Barbell)
4 Sets
5 Reps
@10
2
Leg Extension
3 Sets
12-15 Reps
@10
3
Leg Curl
3 Sets
12-15 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
5
Skull Crusher
3 Sets
12-15 Reps
@10
6
Wrist Curls
2 Sets
15-20 Reps
@10
Day 6
1
Lateral Raise (Cable)
4 Sets
15-20 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
15-20 Reps
@10
3
Rear Delt Fly (Cable)
4 Sets
15-20 Reps
@10
4
Abs Crunch (Machine)
3 Sets
10-12 Reps
@10
5
Hanging Leg Raise
3 Sets
10-12 Reps
@10