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BoostcampPNG

Full body, small stuff separate

by James S.

Program Description

Asynchronous program to free one from specific days of the week and offer more recovery throughout

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 17, 2024 11:47
  • Last Edited
    Apr 26, 2025 01:26

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
9.7%
Triceps
9.2%
Biceps
8.7%
Glutes
8.5%
Chest
7.9%
Upper Back
7.6%
Calves
7.2%
Middle Delts
6.7%
Quadriceps
6.1%
Hamstrings
5.3%
Lats
4.8%
Abs
4.2%
Rear Delts
3.8%
Forearms
3.2%
Cardio
3.1%
Lower Back
2.4%
Adductors
1.4%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 7
3A
Bench Press (Barbell)
3
8-12 reps
RPE 7
3B
Dumbell Abduction
2
10-15 reps
RPE 7
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
5A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 7
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 7
6A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
6B
Standing Dumbbell Leg Curl
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 8
3A
Bench Press (Barbell)
3
8-12 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6B
Standing Dumbbell Leg Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 8
3A
Bench Press (Barbell)
3
8-12 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6B
Standing Dumbbell Leg Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 8
3A
Bench Press (Barbell)
3
8-12 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6B
Standing Dumbbell Leg Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
2
8-12 reps
RPE 6
3A
Bench Press (Barbell)
2
6-8 reps
RPE 6
3B
Dumbell Abduction
1
10-15 reps
RPE 6
4A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 6
4B
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
5A
Chest Supported Row (Dumbbell)
1
10-15 reps
RPE 6
5B
Pec Fly (Dumbbell)
1
10-15 reps
RPE 6
6A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 6
6B
Standing Dumbbell Leg Curl
1
10-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 8
3A
Bench Press (Barbell)
3
8-12 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6B
Standing Dumbbell Leg Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 8
3A
Bench Press (Barbell)
3
8-12 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6B
Standing Dumbbell Leg Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 8
3A
Bench Press (Barbell)
3
8-12 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
6A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6B
Standing Dumbbell Leg Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 9
3A
Bench Press (Barbell)
3
8-12 reps
RPE 9
3B
Dumbell Abduction
2
10-15 reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 9
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 9
6A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6B
Standing Dumbbell Leg Curl
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
2
8-12 reps
RPE 6
3A
Bench Press (Barbell)
2
6-8 reps
RPE 6
3B
Dumbell Abduction
1
10-15 reps
RPE 6
4A
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 6
4B
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
5A
Chest Supported Row (Dumbbell)
1
10-15 reps
RPE 6
5B
Pec Fly (Dumbbell)
1
10-15 reps
RPE 6
6A
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 6
6B
Standing Dumbbell Leg Curl
1
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Cable Crunch
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Cable Crunch
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Cable Crunch
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Cable Crunch
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
3
10-20 reps
RPE 6
1B
Grip Strengthener
2
10-15 reps
RPE 6
2A
Bicep Curl (EZ Bar)
1
10-15 reps
RPE 6
2B
Lying Rear Lateral Raise
1
12-15 reps
RPE 6
3A
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 6
3B
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 6
4A
Bicep Curl (Dumbbell)
1
10-15 reps
RPE 6
4B
Tricep Pushdown (Cable)
1
10-15 reps
RPE 6
5
Cable Crunch
1
10-20 reps
RPE 6
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Cable Crunch
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Cable Crunch
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Cable Crunch
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 9
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 9
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 9
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
5
Cable Crunch
2
10-20 reps
RPE 9
6
Treadmill
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
3
10-20 reps
RPE 6
1B
Grip Strengthener
2
10-15 reps
RPE 6
2A
Bicep Curl (EZ Bar)
1
10-15 reps
RPE 6
2B
Lying Rear Lateral Raise
1
12-15 reps
RPE 6
3A
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 6
3B
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 6
4A
Bicep Curl (Dumbbell)
1
10-15 reps
RPE 6
4B
Tricep Pushdown (Cable)
1
10-15 reps
RPE 6
5
Cable Crunch
1
10-20 reps
RPE 6
6
Treadmill
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
4
10-15 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
3B
Dumbell Abduction
2
10-15 reps
RPE 7
4A
Leg Locked Dumbbell Romanian Deadlift
3
10-15 reps
RPE 7
4B
T-Bar Row
3
10-15 reps
RPE 7
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 7
5B
Sissy Squat Weighted
2
10-15 reps
RPE 7
6A
Straight Arm Lat Pull
2
10-15 reps
RPE 7
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
4
10-15 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Leg Locked Dumbbell Romanian Deadlift
3
10-15 reps
RPE 8
4B
T-Bar Row
3
10-15 reps
RPE 8
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5B
Sissy Squat Weighted
2
10-15 reps
RPE 8
6A
Straight Arm Lat Pull
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
4
10-15 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Leg Locked Dumbbell Romanian Deadlift
3
10-15 reps
RPE 8
4B
T-Bar Row
3
10-15 reps
RPE 8
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5B
Sissy Squat Weighted
2
10-15 reps
RPE 8
6A
Straight Arm Lat Pull
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
4
10-15 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Leg Locked Dumbbell Romanian Deadlift
3
10-15 reps
RPE 8
4B
T-Bar Row
3
10-15 reps
RPE 8
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5B
Sissy Squat Weighted
2
10-15 reps
RPE 8
6A
Straight Arm Lat Pull
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
2
10-15 reps
RPE 6
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
3B
Dumbell Abduction
1
10-15 reps
RPE 6
4A
Leg Locked Dumbbell Romanian Deadlift
2
10-15 reps
RPE 6
4B
T-Bar Row
2
10-15 reps
RPE 6
5A
Overhead Press (Barbell)
2
8-12 reps
RPE 6
5B
Sissy Squat Weighted
1
10-15 reps
RPE 6
6A
Straight Arm Lat Pull
1
10-15 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
4
10-15 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Leg Locked Dumbbell Romanian Deadlift
3
10-15 reps
RPE 8
4B
T-Bar Row
3
10-15 reps
RPE 8
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5B
Sissy Squat Weighted
2
10-15 reps
RPE 8
6A
Straight Arm Lat Pull
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
4
10-15 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Leg Locked Dumbbell Romanian Deadlift
3
10-15 reps
RPE 8
4B
T-Bar Row
3
10-15 reps
RPE 8
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5B
Sissy Squat Weighted
2
10-15 reps
RPE 8
6A
Straight Arm Lat Pull
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
4
10-15 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Dumbell Abduction
2
10-15 reps
RPE 8
4A
Leg Locked Dumbbell Romanian Deadlift
3
10-15 reps
RPE 8
4B
T-Bar Row
3
10-15 reps
RPE 8
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5B
Sissy Squat Weighted
2
10-15 reps
RPE 8
6A
Straight Arm Lat Pull
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
4
10-15 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3B
Dumbell Abduction
2
10-15 reps
RPE 9
4A
Leg Locked Dumbbell Romanian Deadlift
3
10-15 reps
RPE 9
4B
T-Bar Row
3
10-15 reps
RPE 9
5A
Overhead Press (Barbell)
3
8-12 reps
RPE 9
5B
Sissy Squat Weighted
2
10-15 reps
RPE 9
6A
Straight Arm Lat Pull
2
10-15 reps
RPE 9
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-
2
Belt Squat
2
10-15 reps
RPE 6
3A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
3B
Dumbell Abduction
1
10-15 reps
RPE 6
4A
Leg Locked Dumbbell Romanian Deadlift
2
10-15 reps
RPE 6
4B
T-Bar Row
2
10-15 reps
RPE 6
5A
Overhead Press (Barbell)
2
8-12 reps
RPE 6
5B
Sissy Squat Weighted
1
10-15 reps
RPE 6
6A
Straight Arm Lat Pull
1
10-15 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
10-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
3B
Face Pull
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 8
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
3B
Face Pull
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 8
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
3B
Face Pull
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 8
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
3B
Face Pull
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 8
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
10-15 reps
RPE 6
1B
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 6
2A
Bicep Curl (Cable)
2
10-15 reps
RPE 6
2B
Lateral Raise (Cable)
1
10-15 reps
RPE 6
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 6
3B
Face Pull
2
10-15 reps
RPE 6
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 6
4B
Incline Tricep Extension Ez Bar
1
10-15 reps
RPE 6
5
Hanging Leg Raise
1
AMRAP
RPE 6
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
3B
Face Pull
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 8
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
3B
Face Pull
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 8
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
3B
Face Pull
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 8
5
Hanging Leg Raise
1
AMRAP
RPE 8
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
5
10-15 reps
RPE 9
1B
Reverse Wrist Curl (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Lateral Raise (Cable)
2
10-15 reps
RPE 9
3A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
3B
Face Pull
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
4B
Incline Tricep Extension Ez Bar
2
10-15 reps
RPE 9
5
Hanging Leg Raise
1
AMRAP
RPE 9
6
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Calf Raise
3
10-15 reps
RPE 6
1B
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 6
2A
Bicep Curl (Cable)
2
10-15 reps
RPE 6
2B
Lateral Raise (Cable)
1
10-15 reps
RPE 6
3A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 6
3B
Face Pull
2
10-15 reps
RPE 6
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 6
4B
Incline Tricep Extension Ez Bar
1
10-15 reps
RPE 6
5
Hanging Leg Raise
1
6 reps
-
6
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
4
8-12 reps
RPE 7
3
Safety Bar Squat
3
8-12 reps
RPE 7
4
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
5A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 7
5B
Deficit Push Up
3
AMRAP
RPE 7
6A
Pull-Up (Assisted)
2
10-15 reps
RPE 7
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 7
7A
Front Raise
3
10-15 reps
RPE 7
7B
Back Extension
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
4
8-12 reps
RPE 8
3
Safety Bar Squat
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
5B
Deficit Push Up
3
AMRAP
RPE 8
6A
Pull-Up (Assisted)
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
7A
Front Raise
3
10-15 reps
RPE 8
7B
Back Extension
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
4
8-12 reps
RPE 8
3
Safety Bar Squat
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
5B
Deficit Push Up
3
AMRAP
RPE 8
6A
Pull-Up (Assisted)
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
7A
Front Raise
3
10-15 reps
RPE 8
7B
Back Extension
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
4
8-12 reps
RPE 8
3
Safety Bar Squat
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
5B
Deficit Push Up
3
AMRAP
RPE 8
6A
Pull-Up (Assisted)
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
7A
Front Raise
3
10-15 reps
RPE 8
7B
Back Extension
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
2
8-12 reps
RPE 6
3
Safety Bar Squat
2
8-12 reps
RPE 6
4
Bent Over Row (Barbell)
1
10-15 reps
RPE 6
5A
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 6
5B
Deficit Push Up
2
AMRAP
RPE 6
6A
Pull-Up (Assisted)
1
10-15 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
10-15 reps
RPE 6
7A
Front Raise
2
10-15 reps
RPE 6
7B
Back Extension
1
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
4
8-12 reps
RPE 8
3
Safety Bar Squat
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
5B
Deficit Push Up
3
AMRAP
RPE 8
6A
Pull-Up (Assisted)
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
7A
Front Raise
3
10-15 reps
RPE 8
7B
Back Extension
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
4
8-12 reps
RPE 8
3
Safety Bar Squat
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
5B
Deficit Push Up
3
AMRAP
RPE 8
6A
Pull-Up (Assisted)
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
7A
Front Raise
3
10-15 reps
RPE 8
7B
Back Extension
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
4
8-12 reps
RPE 8
3
Safety Bar Squat
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
5A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
5B
Deficit Push Up
3
AMRAP
RPE 8
6A
Pull-Up (Assisted)
2
10-15 reps
RPE 8
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
7A
Front Raise
3
10-15 reps
RPE 8
7B
Back Extension
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
4
8-12 reps
RPE 9
3
Safety Bar Squat
3
8-12 reps
RPE 9
4
Bent Over Row (Barbell)
2
10-15 reps
RPE 9
5A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 9
5B
Deficit Push Up
3
AMRAP
RPE 9
6A
Pull-Up (Assisted)
2
10-15 reps
RPE 9
6B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 9
7A
Front Raise
3
10-15 reps
RPE 9
7B
Back Extension
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Hip Thrust (Barbell)
2
8-12 reps
RPE 6
3
Safety Bar Squat
2
8-12 reps
RPE 6
4
Bent Over Row (Barbell)
1
10-15 reps
RPE 6
5A
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 6
5B
Deficit Push Up
2
AMRAP
RPE 6
6A
Pull-Up (Assisted)
1
10-15 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
10-15 reps
RPE 6
7A
Front Raise
2
10-15 reps
RPE 6
7B
Back Extension
1
8-12 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Barbell Rollout
2
10-20 reps
RPE 8
6
Treadmill
1
30 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Treadmill
1 Set
10 mins
-
2
Stiff Leg Deficit Deadlift
4 Sets
8-12 Reps
@7
3A
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
3B
Dumbell Abduction
2 Sets
10-15 Reps
@7
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7
4B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@7
5A
Chest Supported Row (Dumbbell)
2 Sets
10-15 Reps
@7
5B
Pec Fly (Dumbbell)
2 Sets
10-15 Reps
@7
6A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
6B
Standing Dumbbell Leg Curl
2 Sets
10-15 Reps
@7
Day 2
1A
Straight Leg Calf Raise
5 Sets
10-20 Reps
@9
1B
Grip Strengthener
4 Sets
10-15 Reps
@8
2A
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8
2B
Lying Rear Lateral Raise
2 Sets
12-15 Reps
@8
3A
Incline Tricep Extension Ez Bar
3 Sets
10-15 Reps
@8
3B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@8
4A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8
4B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
5
Cable Crunch
2 Sets
10-20 Reps
@8
6
Treadmill
1 Set
30 mins
-
Day 3
1
Treadmill
1 Set
-
2
Belt Squat
4 Sets
10-15 Reps
@7
3A
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7
3B
Dumbell Abduction
2 Sets
10-15 Reps
@7
4A
Leg Locked Dumbbell Romanian Deadlift
3 Sets
10-15 Reps
@7
4B
T-Bar Row
3 Sets
10-15 Reps
@7
5A
Overhead Press (Barbell)
3 Sets
8-12 Reps
@7
5B
Sissy Squat Weighted
2 Sets
10-15 Reps
@7
6A
Straight Arm Lat Pull
2 Sets
10-15 Reps
@7
6B
Pec Fly (Dumbbell)
2 Sets
10-15 Reps
@7
Day 4
1A
Seated Calf Raise
5 Sets
10-15 Reps
@8
1B
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
@8
2A
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
2B
Lateral Raise (Cable)
2 Sets
10-15 Reps
@9
3A
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
3B
Face Pull
3 Sets
10-15 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4B
Incline Tricep Extension Ez Bar
2 Sets
10-15 Reps
@8
5
Hanging Leg Raise
1 Set
AMRAP
@8
6
Treadmill
1 Set
30 mins
-
Day 5
1
Treadmill
1 Set
10 mins
-
2
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@7
3
Safety Bar Squat
3 Sets
8-12 Reps
@7
4
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@7
5A
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
@7
5B
Deficit Push Up
3 Sets
AMRAP
@7
6A
Pull-Up (Assisted)
2 Sets
10-15 Reps
@7
6B
Pec Fly (Dumbbell)
2 Sets
10-15 Reps
@7
7A
Front Raise
3 Sets
10-15 Reps
@7
7B
Back Extension
2 Sets
8-12 Reps
@7
Day 6
1A
Straight Leg Calf Raise
5 Sets
10-20 Reps
@9
1B
Suppinated Wrist Curl
4 Sets
10-15 Reps
@8
2A
Bicep Curl (Barbell)
2 Sets
10-15 Reps
@8
2B
Rear Delt Row
2 Sets
12-15 Reps
@8
3A
JM Press
3 Sets
10-15 Reps
@8
3B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@8
4A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8
4B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
5
Barbell Rollout
2 Sets
10-20 Reps
@8
6
Treadmill
1 Set
30 mins
-