logo
BoostcampPNG

Sklar V75 4 Week

by Keith D.

Program Description

get fit

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 21, 2025 07:23
  • Last Edited
    Jun 23, 2025 11:35
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Dumbbell Row
4
15 reps
RPE 5
1B
Single Single Double Incline Dumbbell Chest Press
4
10 reps
RPE 7
1C
Push Up To Barrel Rotation
4
10 reps
RPE 5
2
Rest 2 To 3 Minutes
1
-
3A
Bent Over Row (Dumbbell)
4
10 reps
RPE 7
3B
Dumbbell Squeeze Press
4
8 reps
RPE 7
3C
Russian Twist Timed
4
30 reps
RPE 5
4
Rest 2 To 3 Minutes
1
-
5A
Mid Cable Fly
4
8 reps
RPE 9
5B
Paused Push Up
4
10 reps
-
6
Rest 2 To 3 Minutes
1
-
7A
Standing Cable Row
4
10 reps
RPE 7
7B
Plank Press Up To Push Up
4
10 reps
-
8
Rest 2 To 3 Minutes
1
-
9A
Reverse Grip Cable Triceps Extension
4
10 reps
RPE 9
9B
Cable Crunch
4
25 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Paused Push Up
5
10 reps
RPE 1
1B
Military Grip Pull Up
5
10 reps
RPE 1
2
Rest 2 To 3 Minutes
1
-
3A
Push Up
4
10 reps
RPE 1
3B
Chin-Up (Bodyweight)
4
10 reps
RPE 1
4
Rest 2 To 3 Minutes
1
-
5A
Single Single Double Incline Dumbbell Chest Press
4
10 reps
RPE 7
5B
Single Double Incline Dumbbell Chest Fly
4
10 reps
RPE 7
6
Rest 2 To 3 Minutes
1
-
7A
Alternating Dumbbell Curl
4
24 reps
RPE 7
7B
Hammer Curl (Dumbbell)
4
24 reps
RPE 7
7C
Skull Crusher (Dumbbell)
4
12 reps
RPE 7
8
Rest 2 To 3 Minutes
1
-
9A
Skull Crusher (Bodyweight)
4
10 reps
-
9B
Russian Twist
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Dumbbell Row
4
10 reps
RPE 7
1B
Side Plank Punch
4
12 reps
RPE 1
2
Rest 2 To 3 Minutes
1
-
3A
Bench Press (Dumbbell)
5
10 reps
RPE 7
3B
Single Single Double Chest Fly (Dumbbell)
4
12 reps
RPE 5
4
Rest 2 To 3 Minutes
1
-
5A
Paused Push Up
4
10 reps
RPE 1
5B
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
6
Rest 2 To 3 Minutes
1
-
7A
Military Grip Pull Up
4
12 reps
-
7B
Push Up
4
15 reps
-
8
Rest 2 To 3 Minutes
1
-
9A
Tricep Pushdown (Cable)
4
10 reps
RPE 7
9B
Bicep Curl (Cable)
4
10 reps
RPE 7
9C
Push Up Close Grip
4
8 reps
-
10
Rest 2 To 3 Minutes
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
5
10 reps
RPE 7
1B
Single Single Double Chest Fly (Dumbbell)
5
15 reps
RPE 5
2
Rest 2 To 3 Minutes
1
-
3A
Press Down (Cable)
5
10 reps
RPE 7
3B
Reverse Grip Cable Triceps Extension
5
10 reps
RPE 7
3C
Alternating Reach Forearm Plank
5
10 reps
RPE 1
4
Rest 2 To 3 Minutes
1
-
5A
Banded Shoulder Abduction
4
15 reps
RPE 5
5B
High Cable Fly
4
-
5C
Push Up To Barrel Rotation
4
20 reps
-
6
Rest 2 To 3 Minutes
1
-
7A
Parallel Pull Up W Knee Tuck
4
10 reps
-
7B
Push Up Close Grip
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10 reps
RPE 7
1B
Standing Calf Raise
4
30 reps
RPE 1
1C
Tibia Raise
4
30 reps
RPE 1
2
Rest 2 To 3 Minutes
1
-
3
Leg Extension
4
15 reps
RPE 5
4
Rest 2 To 3 Minutes
1
-
5A
Squat (Barbell)
4
8 reps
RPE 9
5B
Bent Knee Standing Calf Raise
4
-
6
Rest 2 To 3 Minutes
1
-
7A
Goblet Squat
4
10 reps
RPE 7
7B
Lateral Raise (Dumbbell)
4
20 reps
RPE 5
8
Rest 2 To 3 Minutes
1
-
9A
Overhead Press (Dumbbell)
4
20 reps
RPE 7
9B
Front Raise Lateral Raise Combo
4
20 reps
RPE 7
9C
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Lunge
4
20 reps
RPE 5
1B
Kettlebell Burpee Mobility
4
10 reps
RPE 7
2
Rest 2 To 3 Minutes
1
-
3A
Squat (Barbell)
4
5 reps
RPE 9
3B
Jumping Lunge
4
30 reps
RPE 1
4
Rest 2 To 3 Minutes
1
-
5A
Wall Sit
4
30 reps
-
5B
Walking Lunge (Dumbbell)
4
20 reps
RPE 7
5C
Bent Knee Standing Calf Raise
4
15 reps
RPE 1
5D
Tibia Raise
4
15 reps
RPE 1
6
Rest 2 To 3 Minutes
1
-
7A
Single Arm Lateral Cable Shoulder Raise
4
15 reps
RPE 7
7B
Front Shoulder Raise (Cable)
4
15 reps
RPE 5
7C
Cable Crunch
4
25 reps
RPE 7
8
Rest 2 To 3 Minutes
1
-
9A
Alternating Reach Forearm Plank
3
20 reps
RPE 1
9B
Forward Overhead Suspension Lunge With Side Bend
3
10 reps
RPE 1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 9
2
Rest 2 To 3 Minutes
1
-
3A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 7
3B
Bulgarian Split Squat Mobility Lunge
4
5 reps
-
4
Rest 2 To 3 Minutes
1
-
5A
Goblet Squat
4
10 reps
RPE 7
5B
Standing Calf Raise
4
12 reps
-
5C
Tibia Raise
4
12 reps
-
6
Rest 2 To 3 Minutes
1
-
7A
Wall Sit
3
60 reps
RPE 5
7B
Walking Lunge (Dumbbell)
3
10 reps
RPE 5
8
Rest 2 To 3 Minutes
1
-
9A
Bicep Curl Incline (Dumbell)
4
10 reps
RPE 7
9B
Hammer Curl (Dumbbell)
4
12 reps
RPE 7
9C
Jumping Lunge
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
15 reps
RPE 5
1B
Standing Calf Raise
4
15 reps
-
1C
Tibia Raise
4
15 reps
-
2
Rest 2 To 3 Minutes
1
-
3A
Squat (Barbell)
4
8 reps
RPE 9
3B
Dumbell Step Through
4
10 reps
-
4
Rest 2 To 3 Minutes
1
-
5A
Pullover (Dumbbell)
4
12 reps
RPE 7
5B
Kettlebell Clean and Press
4
10 reps
RPE 7
6
Rest 2 To 3 Minutes
1
-
7A
Wall Sit
4
60 reps
RPE 7
7B
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
7C
Calf Raise (Dumbbell)
4
10 reps
RPE 7
7D
Tibia Raise (Dumbbell)
4
10 reps
RPE 7
8
Rest 2 To 3 Minutes
1
-
9A
Barbell Hang Clean To Overhead Press
4
10 reps
RPE 7
9B
Shrug (Barbell)
4
8 reps
RPE 9
9C
Russian Twist (Dumbbell)
4
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Straight Arm Cable Pulldown
6
10 reps
RPE 7
1B
Alternating Drop Step Band Rotation
6
20 reps
RPE 5
2
Rest 2 To 3 Minutes
1
-
3
Lat Pulldown
4
12 reps
RPE 7
4
Rest 2 To 3 Minutes
1
-
5A
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 9
5B
Forearm Plank And Reach
3
10 reps
RPE 1
6
Rest 2 To 3 Minutes
1
-
7A
Chin-Up (Bodyweight)
4
8 reps
RPE 1
7B
Waiter Curl
4
8 reps
RPE 7
8
Rest 2 To 3 Minutes
1
-
9A
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
9B
Slam Ball Squat Slam
4
30 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Iso Hold Band Curl
4
20 reps
RPE 7
1B
Alternating Drop Step Band Rotation
4
20 reps
RPE 7
2
Rest 2 To 3 Minutes
1
-
3A
Pullover (Dumbbell)
4
10 reps
RPE 7
3B
Dumbell Step Through
4
10 reps
RPE 1
4
Rest 2 To 3 Minutes
1
-
5A
Standing Cable Row
4
15 reps
RPE 5
5B
Forearm Plank Press Up To Ball Press
4
10 reps
RPE 1
6
Rest 2 To 3 Minutes
1
-
7A
Bent Over Row (Dumbbell)
4
12 reps
RPE 7
7B
Single Arm Overhead Press
4
8 reps
RPE 7
8
Rest 2 To 3 Minutes
1
-
9A
Incline Dumbbell Row
4
12 reps
RPE 8
9B
Shrug (Dumbbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Straight Arm Pulldown
4
15 reps
RPE 5
1B
Cable Crunch
4
25 reps
RPE 5
2
Rest 2 To 3 Minutes
1
-
3A
Incline Dumbbell Row
4
12 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 5
4
Rest 2 To 3 Minutes
1
-
5A
Lat Pulldown
5
10 reps
RPE 7
5B
Rope Pulldown
5
10 reps
RPE 7
6
Rest 2 To 3 Minutes
1
-
7A
Barbell Hang Clean To Overhead Press
4
15 reps
RPE 5
7B
Shrug (Barbell)
4
5 reps
RPE 9
8
Rest 2 To 3 Minutes
1
-
9A
Overhead Press (Dumbbell)
4
10 reps
RPE 7
9B
Shrug (Dumbbell)
4
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
5
10 reps
RPE 7
1B
Multi Direction Plank Series
5
45 reps
-
2
Rest 2 To 3 Minutes
1
-
3A
Bent Over Row (Dumbbell)
4
8 reps
RPE 9
3B
Alternating Dumbbell Curl
4
16 reps
RPE 7
4
Rest 2 To 3 Minutes
1
-
5A
Parallel Pull Up W Knee Tuck
4
8 reps
-
5B
Alternating Drop Step Band Rotation
4
24 reps
RPE 7
6
Rest 2 To 3 Minutes
1
-
7A
Chin-Up (Bodyweight)
4
10 reps
-
7B
Iso Hold Hammer Curl
4
10 reps
RPE 7
8
Rest 2 To 3 Minutes
1
-
9A
Shoulder Halo
4
10 reps
RPE 7
9B
Wood Chop
4
8 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Shoulder Abduction
5
15 reps
RPE 5
1B
Incline Squeeze Press
5
5 reps
RPE 9
1C
Push Up To Barrel Rotation
5
10 reps
RPE 1
2
Rest 2 To 3 Minutes
1
-
3A
Incline Dumbbell Row
5
10 reps
RPE 7
3B
Incline Bench Press (Barbell)
5
8 reps
RPE 9
3C
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 7
4
Rest 2 To 3 Minutes
1
-
5A
Single Single Double Incline Dumbbell Chest Press
4
8 reps
RPE 7
5B
Russian Twist
4
20 reps
RPE 1
6
Rest 2 To 3 Minutes
1
-
7A
Overhead Tricep Extension (Cable)
4
15 reps
RPE 5
7B
Triceps Rope Pressdown
4
8 reps
RPE 9
7C
Cable Crunch
4
15 reps
RPE 5
8
Rest 2 To 3 Minutes
1
-
9A
Multi Direction Plank Series
4
60 reps
RPE 1
9B
Skull Crusher (Bodyweight)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Banded Shoulder Abduction
5
8 reps
RPE 8
1B
Incline Barbell Chest Press
1
2
2
15 reps
10 reps
5 reps
RPE 5
RPE 7
RPE 9
2
Rest 2 To 3 Minutes
1
-
3A
High Cable Fly
4
12 reps
RPE 7
3B
Mid Cable Fly
4
12 reps
RPE 7
3C
Low Cable Fly
4
12 reps
RPE 7
4
Rest 2 To 3 Minutes
1
-
5A
Bench Press (Barbell)
4
5 reps
RPE 9
5B
Plank Press Up To Push Up
4
10 reps
RPE 1
6
Rest 2 To 3 Minutes
1
-
7A
Reverse Grip Cable Triceps Extension
4
10 reps
RPE 7
7B
Parallete Dip With Alternating Leg Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
15 reps
-
1B
Plank Press Up To Push Up
4
10 reps
-
2
Rest 2 To 3 Minutes
1
-
3A
Incline Bench Press (Barbell)
4
10 reps
RPE 7
3B
Alternating Reach Forearm Plank
4
12 reps
-
4
Rest 2 To 3 Minutes
1
-
5A
Mid Cable Fly
4
15 reps
RPE 5
5B
Low Cable Fly
4
15 reps
RPE 5
5C
Parallette Piston Push Up
4
6 reps
-
6
Rest 2 To 3 Minutes
1
-
7A
Russian Twist
4
30 reps
-
7B
Triceps Rope Pressdown
4
10 reps
RPE 7
7C
Reverse Grip Cable Triceps Extension
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
High Shoulder Rotation (Dumbbell)
4
15 reps
RPE 5
1B
Single Single Double Incline Dumbbell Chest Press
4
10 reps
RPE 7
1C
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Rest 2 To 3 Minutes
1
-
3A
Mid Cable Fly
4
8 reps
RPE 9
3B
Plank Press Up To Push Up
4
10 reps
-
4
Rest 2 To 3 Minutes
1
-
5A
Single Single Double Bench Press
4
10 reps
RPE 7
5B
Paused Push Up
4
10 reps
-
6
Rest 2 To 3 Minutes
1
-
7A
Cable Crunch
4
20 reps
RPE 5
7B
Plank Press Up To Prisoner Oblique Rotation
4
10 reps
-
8
Rest 2 To 3 Minutes
1
-
9A
Pendlay Row
4
10 reps
RPE 7
9B
Push Up
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
1
15 reps
8 reps
5 reps
RPE 5
RPE 9
RPE 10
2
Rest 2 To 3 Minutes
1
-
3A
Leg Extension
4
20 reps
RPE 5
3B
Lateral Lunge
4
12 reps
RPE 5
3C
Squat (Bodyweight)
4
60 reps
RPE 1
4
Rest 2 To 3 Minutes
1
-
5A
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5B
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
5C
Pullover (Dumbbell)
4
12 reps
RPE 7
6
Rest 2 To 3 Minutes
1
-
7A
Parallel Pull Up W Knee Tuck
4
10 reps
RPE 1
7B
Shrug (Dumbbell)
4
10 reps
RPE 7
7C
Russian Twist
4
60 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
10 reps
8 reps
RPE 7
RPE 9
2
Rest 2 To 3 Minutes
1
-
3A
Goblet Squat
4
12 reps
RPE 7
3B
Banded Bodyweight Squat
1
3
15 reps
15 reps
RPE 1
-
4
Rest 2 To 3 Minutes
1
-
5A
Leg Curl
3
15 reps
RPE 5
5B
Jumping Lunge
3
60 reps
-
6
Rest 2 To 3 Minutes
1
-
7A
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 5
7B
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
7C
Front Raise Lateral Raise Combo
4
10 reps
RPE 7
8
Rest 2 To 3 Minutes
1
-
9A
Chin-Up (Bodyweight)
4
10 reps
RPE 1
9B
Waiter Curl
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
12 reps
5 reps
RPE 5
RPE 9
2
Rest 2 To 3 Minutes
1
-
3A
Leg Curl
4
12 reps
RPE 5
3B
Jumping Lunge
4
30 reps
-
4
Rest 2 To 3 Minutes
1
-
5A
Standing Calf Raise
4
15 reps
RPE 5
5B
Training Rope Jumping Jack
4
30 reps
-
6
Rest 2 To 3 Minutes
1
-
7A
Overhead Press (Barbell)
4
8 reps
RPE 7
7B
Military Grip Pull Up
4
8 reps
-
8
Rest 2 To 3 Minutes
1
-
9A
Bent Over Row (Dumbbell)
4
10 reps
RPE 7
9B
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 7
10
Rest 2 To 3 Minutes
1
-
11A
Iso Hold Band Curl
4
20 reps
RPE 7
11B
Alternating Drop Step Band Rotation
4
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Barbell RDL
4
10 reps
RPE 6
2
Rest 2 To 3 Minutes
1
-
3A
Bent Knee Standing Calf Raise
3
20 reps
-
3B
Tibia Raise
3
20 reps
-
3C
Jumping Lunge
3
30 reps
-
3D
Leg Curl
3
12 reps
RPE 6
4
Rest 2 To 3 Minutes
1
-
5A
Wall Sit
3
90 reps
-
5B
Zercher Squat (Dumbbell)
3
5 reps
RPE 9
6
Rest 2 To 3 Minutes
1
-
7A
21 Curl (Barbell)
4
21 reps
RPE 5
7B
Skull Crusher (Bodyweight)
4
10 reps
RPE 5
7C
Plank Press Up To Push Up
4
10 reps
-
8
Rest 2 To 3 Minutes
1
-
9A
Waiter Curl
3
10 reps
RPE 7
9B
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
9C
Shrug (Dumbbell)
3
-
Week 1
1 / 4 Weeks
Day 1
1A
Incline Dumbbell Row
4 Sets
15 Reps
@5
1B
Single Single Double Incline Dumbbell Chest Press
4 Sets
10 Reps
@7
1C
Push Up To Barrel Rotation
4 Sets
10 Reps
@5
2
Rest 2 To 3 Minutes
1 Set
-
3A
Bent Over Row (Dumbbell)
4 Sets
10 Reps
@7
3B
Dumbbell Squeeze Press
4 Sets
8 Reps
@7
3C
Russian Twist Timed
4 Sets
30 Reps
@5
4
Rest 2 To 3 Minutes
1 Set
-
5A
Mid Cable Fly
4 Sets
8 Reps
@9
5B
Paused Push Up
4 Sets
10 Reps
-
6
Rest 2 To 3 Minutes
1 Set
-
7A
Standing Cable Row
4 Sets
10 Reps
@7
7B
Plank Press Up To Push Up
4 Sets
10 Reps
-
8
Rest 2 To 3 Minutes
1 Set
-
9A
Reverse Grip Cable Triceps Extension
4 Sets
10 Reps
@9
9B
Cable Crunch
4 Sets
25 Reps
@5
Day 2
1A
Leg Curl
4 Sets
10 Reps
@7
1B
Standing Calf Raise
4 Sets
30 Reps
@1
1C
Tibia Raise
4 Sets
30 Reps
@1
2
Rest 2 To 3 Minutes
1 Set
-
3
Leg Extension
4 Sets
15 Reps
@5
4
Rest 2 To 3 Minutes
1 Set
-
5A
Squat (Barbell)
4 Sets
8 Reps
@9
5B
Bent Knee Standing Calf Raise
4 Sets
-
6
Rest 2 To 3 Minutes
1 Set
-
7A
Goblet Squat
4 Sets
10 Reps
@7
7B
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@5
8
Rest 2 To 3 Minutes
1 Set
-
9A
Overhead Press (Dumbbell)
4 Sets
20 Reps
@7
9B
Front Raise Lateral Raise Combo
4 Sets
20 Reps
@7
9C
Rear Delt Fly (Dumbbell)
4 Sets
8 Reps
@7
Day 3
1A
Straight Arm Cable Pulldown
6 Sets
10 Reps
@7
1B
Alternating Drop Step Band Rotation
6 Sets
20 Reps
@5
2
Rest 2 To 3 Minutes
1 Set
-
3
Lat Pulldown
4 Sets
12 Reps
@7
4
Rest 2 To 3 Minutes
1 Set
-
5A
Close Grip Bench Press (Smith Machine)
3 Sets
8 Reps
@9
5B
Forearm Plank And Reach
3 Sets
10 Reps
@1
6
Rest 2 To 3 Minutes
1 Set
-
7A
Chin-Up (Bodyweight)
4 Sets
8 Reps
@1
7B
Waiter Curl
4 Sets
8 Reps
@7
8
Rest 2 To 3 Minutes
1 Set
-
9A
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@7
9B
Slam Ball Squat Slam
4 Sets
30 Reps
@5
Day 4
1A
Banded Shoulder Abduction
5 Sets
15 Reps
@5
1B
Incline Squeeze Press
5 Sets
5 Reps
@9
1C
Push Up To Barrel Rotation
5 Sets
10 Reps
@1
2
Rest 2 To 3 Minutes
1 Set
-
3A
Incline Dumbbell Row
5 Sets
10 Reps
@7
3B
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9
3C
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@7
4
Rest 2 To 3 Minutes
1 Set
-
5A
Single Single Double Incline Dumbbell Chest Press
4 Sets
8 Reps
@7
5B
Russian Twist
4 Sets
20 Reps
@1
6
Rest 2 To 3 Minutes
1 Set
-
7A
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@5
7B
Triceps Rope Pressdown
4 Sets
8 Reps
@9
7C
Cable Crunch
4 Sets
15 Reps
@5
8
Rest 2 To 3 Minutes
1 Set
-
9A
Multi Direction Plank Series
4 Sets
60 Reps
@1
9B
Skull Crusher (Bodyweight)
4 Sets
30 Reps
-
Day 5
1
Deadlift (Barbell)
3 Sets
2 Sets
1 Set
15 Reps
8 Reps
5 Reps
@5
@9
@10
2
Rest 2 To 3 Minutes
1 Set
-
3A
Leg Extension
4 Sets
20 Reps
@5
3B
Lateral Lunge
4 Sets
12 Reps
@5
3C
Squat (Bodyweight)
4 Sets
60 Reps
@1
4
Rest 2 To 3 Minutes
1 Set
-
5A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
5B
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@7
5C
Pullover (Dumbbell)
4 Sets
12 Reps
@7
6
Rest 2 To 3 Minutes
1 Set
-
7A
Parallel Pull Up W Knee Tuck
4 Sets
10 Reps
@1
7B
Shrug (Dumbbell)
4 Sets
10 Reps
@7
7C
Russian Twist
4 Sets
60 Reps
@1