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BoostcampPNG

ULUL

by Oscar D.
1 athletes joined

Program Description

Arms back and shoulders

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 21, 2025 03:58
  • Last Edited
    Apr 24, 2025 01:08

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
Upper Back
15.1%
Triceps
11.4%
Lats
9.4%
Front Delts
9%
Middle Delts
8.1%
Quadriceps
7.7%
Biceps
7.2%
Chest
6.4%
Glutes
6.3%
Hamstrings
5.9%
Rear Delts
4.4%
Forearms
3.9%
Lower Back
2.2%
Abs
1.8%
Adductors
0.7%
Abductors
0.4%
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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
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Paused)
2 Sets
4-6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
3
Leg Press
2 Sets
6-8 Reps
-
4
Lateral Raise (Cable)
2 Sets
8-10 Reps
-
5
Reverse Pec Deck
2 Sets
8-10 Reps
-
6
Dead Hang
2 Sets
AMRAP
-
Day 4
1
Hack Squat
2 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
3
Shrug (Barbell)
1 Set
8-10 Reps
-
4
Dead Hang
2 Sets
AMRAP
-
5
Reverse Pec Deck
2 Sets
8-10 Reps
-
6
Lateral Raise (Machine)
2 Sets
8-10 Reps
-
7A
Upright Row (Cable)
2 Sets
8-10 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
-
2
Barbell Row
3 Sets
6-8 Reps
-
3A
Bicep Curl (Dumbbell)
2 Sets
6-8 Reps
-
3B
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
-
4A
Chest Supported Row (Dumbbell)
3 Sets
6-8 Reps
-
4B
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
5A
Hammer Curl
2 Sets
8-10 Reps
-
5B
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Pull-Up (Weighted)
3 Sets
5-7 Reps
-
4A
French Press
3 Sets
6-8 Reps
-
4B
Bicep Curl (EZ Bar)
3 Sets
5-7 Reps
-
5
Chest Supported Row (Machine)
3 Sets
6-8 Reps
-
6
Seated Overhead Press (Barbell)
2 Sets
6-8 Reps
-