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 25, 2025 04:40

Summary

Unleash your potential with the Sklar V75 4 Week program, designed for those ready to commit to a transformative fitness journey. Over the course of four weeks, you'll engage in five days of dynamic workouts each week, incorporating supersets that target key muscle groups such as your chest, back, and core. This program emphasizes strength and endurance through a mix of dumbbell and bodyweight exercises, ensuring you build muscle while enhancing overall fitness. Get ready to challenge yourself and achieve your goals with a structured plan that keeps you motivated and on track!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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