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Hypotrophy

by Kristoffer Astono

Program Description

Unlock your muscle-building potential with the 12-week Hypotrophy program, designed for intermediate to advanced lifters. This 4-day split focuses on hypertrophy, maximizing muscle growth through targeted exercises and progressive overload. Utilizing a full gym setup, you'll engage in a variety of compound and isolation movements to sculpt your physique and enhance strength. Get ready to push your limits and transform your body with a structured approach that delivers results!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 28, 2025 01:44
  • Last Edited
    Sep 28, 2025 04:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Hamstrings
12.6%
Quadriceps
10.6%
Lats
10.1%
Upper Back
8.7%
Biceps
8%
Middle Delts
7.2%
Front Delts
6.6%
Glutes
4.8%
Calves
4.8%
Lower Back
3.9%
Chest
3.7%
Abs
1.9%
Abductors
1%
Rear Delts
0.7%
Forearms
0.7%
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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
Chest Press (Machine)
1
3
8-10 reps
5-8 reps
RPE 6
RPE 9
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 9
3
Lateral Raise (Cable)
3
5-8 reps
RPE 9
4
Chest Supported T-bar Row
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 9
3
Lateral Raise (Cable)
3
5-8 reps
RPE 9
4
Chest Supported T-bar Row
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 9
3
Lateral Raise (Cable)
3
5-8 reps
RPE 9
4
Chest Supported T-bar Row
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 9
3
Lateral Raise (Cable)
3
5-8 reps
RPE 9
4
Chest Supported T-bar Row
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 9
3
Lateral Raise (Cable)
3
5-8 reps
RPE 9
4
Chest Supported T-bar Row
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 9
3
Lateral Raise (Cable)
3
5-8 reps
RPE 9
4
Chest Supported T-bar Row
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 9
3
Lateral Raise (Cable)
3
5-8 reps
RPE 9
4
Chest Supported T-bar Row
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 9
3
Lateral Raise (Cable)
3
5-8 reps
RPE 9
4
Chest Supported T-bar Row
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 9
3
Lateral Raise (Cable)
3
5-8 reps
RPE 9
4
Chest Supported T-bar Row
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 9
3
Lateral Raise (Cable)
3
5-8 reps
RPE 9
4
Chest Supported T-bar Row
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 9
3
Lateral Raise (Cable)
3
5-8 reps
RPE 9
4
Chest Supported T-bar Row
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 9
3
Lateral Raise (Cable)
3
5-8 reps
RPE 9
4
Chest Supported T-bar Row
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-8 reps
RPE 9
3
Incline Chest Press
3
5-8 reps
RPE 9
4
Seated Row (Machine)
3
5-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-8 reps
RPE 9
3
Incline Chest Press
3
5-8 reps
RPE 9
4
Seated Row (Machine)
3
5-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-8 reps
RPE 9
3
Incline Chest Press
3
5-8 reps
RPE 9
4
Seated Row (Machine)
3
5-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-8 reps
RPE 9
3
Incline Chest Press
3
5-8 reps
RPE 9
4
Seated Row (Machine)
3
5-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-8 reps
RPE 9
3
Incline Chest Press
3
5-8 reps
RPE 9
4
Seated Row (Machine)
3
5-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-8 reps
RPE 9
3
Incline Chest Press
3
5-8 reps
RPE 9
4
Seated Row (Machine)
3
5-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-8 reps
RPE 9
3
Incline Chest Press
3
5-8 reps
RPE 9
4
Seated Row (Machine)
3
5-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-8 reps
RPE 9
3
Incline Chest Press
3
5-8 reps
RPE 9
4
Seated Row (Machine)
3
5-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-8 reps
RPE 9
3
Incline Chest Press
3
5-8 reps
RPE 9
4
Seated Row (Machine)
3
5-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-8 reps
RPE 9
3
Incline Chest Press
3
5-8 reps
RPE 9
4
Seated Row (Machine)
3
5-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-8 reps
RPE 9
3
Incline Chest Press
3
5-8 reps
RPE 9
4
Seated Row (Machine)
3
5-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
5-8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
5-8 reps
RPE 9
3
Incline Chest Press
3
5-8 reps
RPE 9
4
Seated Row (Machine)
3
5-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
5-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
5-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
5-8 Reps
@9
3
Leg Extension
2 Sets
5-8 Reps
@9
4
Leg Curl
2 Sets
5-8 Reps
@9
5
Calf Raise (Leg Press)
2 Sets
5-8 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@9
Day 3
1
Shoulder Press (Machine)
3 Sets
5-8 Reps
@9
2
Lat Pulldown (Single Arm)
3 Sets
5-8 Reps
@9
3
Incline Chest Press
3 Sets
5-8 Reps
@9
4
Seated Row (Machine)
3 Sets
5-8 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@9
Day 4
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
5-8 Reps
@9
3
Leg Extension
2 Sets
5-8 Reps
@9
4
Leg Curl
2 Sets
5-8 Reps
@9
5
Calf Raise (Leg Press)
2 Sets
5-8 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@9
Day 1
1
Chest Press (Machine)
1 Set
3 Sets
8-10 Reps
5-8 Reps
@6
@9
2
Wide Grip Lat Pulldown
3 Sets
5-8 Reps
@9
3
Lateral Raise (Cable)
3 Sets
5-8 Reps
@9
4
Chest Supported T-bar Row
3 Sets
5-8 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
@9