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Viktor's Minimalist 5x

by Viktor B.
2 athletes joined

Program Description

Calisthenics/Streetlifting + Free Weights

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 07, 2024 04:40
  • Last Edited
    Jun 18, 2025 09:36

Summary

Viktor's Minimalist 5x is a focused 12-week program designed for those looking to maximize their strength and muscle gains with efficient training. Comprising five days of expertly crafted workouts, this program emphasizes compound movements and targeted exercises across upper, lower, push, and pull days. Each session is structured to challenge your limits while ensuring progressive overload, making it perfect for both beginners and seasoned lifters. Equip yourself with a full gym and get ready to transform your physique with this straightforward yet effective training regimen!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
1 Set
2 Sets
3-6 Reps
8-10 Reps
-
-
2
Underhand Lat Pulldown
2 Sets
6-10 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5A
French Press
2 Sets
8-12 Reps
-
5B
Hammer Curl
2 Sets
8-12 Reps
-
Day 2
1
Calf Raise (Leg Press)
2 Sets
8-12 Reps
-
2
Squat (Barbell)
1 Set
2 Sets
3-6 Reps
8-10 Reps
-
-
3
Seated Hamstring Curl
2 Sets
10-12 Reps
-
4
Hanging Leg Raise
2 Sets
6-12 Reps
-
Day 3
1
Ring Push Up
3 Sets
8-12 Reps
-
2
Pike Push Up
3 Sets
6-10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
4
Narrow Push Up
1 Set
AMRAP
-
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
Day 4
1
Standing Pullover (Cable)
1 Set
10-12 Reps
-
2
Chin-Up (Weighted)
3 Sets
6-8 Reps
-
3
Pendlay Row
2 Sets
8-10 Reps
-
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
-
5
Reverse Pec Deck
3 Sets
10-15 Reps
-
Day 5
1
Calf Raise (Leg Press)
2 Sets
12-15 Reps
-
2
Stiff Leg Deadlift
2 Sets
8-12 Reps
-
3
Leg Press
3 Sets
6-10 Reps
-
4
Leg Extension
2 Sets
10-15 Reps
-
5
Dragon Flag
2 Sets
3-10 Reps
-