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BoostcampPNG

Son of Sam (Sulek)

by Matt D.
1 athletes joined

Program Description

This is a modified version of Sam Sulek’s programming. Not recommended for novice/beginner lifters.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 11, 2025 08:21
  • Last Edited
    Jul 16, 2025 03:29

Summary

Unleash your potential with the "Son of Sam" program, an 8-week journey designed for serious lifters ready to elevate their game. Committing to six days a week, you'll tackle a dynamic blend of chest, back, arms, and shoulders workouts, utilizing a full gym's worth of equipment. Each session is meticulously crafted with a variety of exercises like Cable Crossovers, Incline Dumbbell Presses, and Lat Pulldowns, ensuring comprehensive muscle engagement and growth. Get ready to transform your physique and build strength with every rep!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Bench Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Machine)
4
10-15 reps
-
5
Lat Pulldown
5
8-12 reps
-
6
Reverse-Grip Incline Barbell Row
4
6-10 reps
-
7
Dumbbell Row
4
6-10 reps
-
8
Face Pull
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Bench Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Machine)
4
10-15 reps
-
5
Lat Pulldown
5
6-10 reps
-
6
Reverse-Grip Incline Barbell Row
4
6-10 reps
-
7
Dumbbell Row
4
6-10 reps
-
8
Face Pull
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Bench Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Machine)
4
10-15 reps
-
5
Lat Pulldown
5
8-12 reps
-
6
Reverse-Grip Incline Barbell Row
4
6-10 reps
-
7
Dumbbell Row
4
6-10 reps
-
8
Face Pull
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Bench Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Machine)
4
10-15 reps
-
5
Lat Pulldown
5
8-12 reps
-
6
Reverse-Grip Incline Barbell Row
4
6-10 reps
-
7
Dumbbell Row
4
6-10 reps
-
8
Face Pull
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Bench Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Machine)
4
10-15 reps
-
5
Lat Pulldown
5
8-12 reps
-
6
Reverse-Grip Incline Barbell Row
4
6-10 reps
-
7
Dumbbell Row
4
6-10 reps
-
8
Face Pull
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Bench Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Machine)
4
10-15 reps
-
5
Lat Pulldown
5
8-12 reps
-
6
Reverse-Grip Incline Barbell Row
4
6-10 reps
-
7
Dumbbell Row
4
6-10 reps
-
8
Face Pull
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Bench Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Machine)
4
10-15 reps
-
5
Lat Pulldown
5
8-12 reps
-
6
Reverse-Grip Incline Barbell Row
4
6-10 reps
-
7
Dumbbell Row
4
6-10 reps
-
8
Face Pull
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Bench Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Machine)
4
10-15 reps
-
5
Lat Pulldown
5
8-12 reps
-
6
Reverse-Grip Incline Barbell Row
4
6-10 reps
-
7
Dumbbell Row
4
6-10 reps
-
8
Face Pull
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
6-10 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
5
6-10 reps
-
5
Tricep Extension (Cable)
3
6-10 reps
-
6
Dip (Bodyweight)
3
6-10 reps
-
7
Overhead Press (Barbell)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Front Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
6-10 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
5
6-10 reps
-
5
Tricep Extension (Cable)
3
6-10 reps
-
6
Dip (Bodyweight)
3
6-10 reps
-
7
Overhead Press (Barbell)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Front Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
6-10 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
5
6-10 reps
-
5
Tricep Extension (Cable)
3
6-10 reps
-
6
Dip (Bodyweight)
3
6-10 reps
-
7
Overhead Press (Barbell)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Front Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
6-10 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
5
6-10 reps
-
5
Tricep Extension (Cable)
3
6-10 reps
-
6
Dip (Bodyweight)
3
6-10 reps
-
7
Overhead Press (Barbell)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Front Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
6-10 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
5
6-10 reps
-
5
Tricep Extension (Cable)
3
6-10 reps
-
6
Dip (Bodyweight)
3
6-10 reps
-
7
Overhead Press (Barbell)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Front Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
6-10 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
5
6-10 reps
-
5
Tricep Extension (Cable)
3
6-10 reps
-
6
Dip (Bodyweight)
3
6-10 reps
-
7
Overhead Press (Barbell)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Front Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
6-10 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
5
6-10 reps
-
5
Tricep Extension (Cable)
3
6-10 reps
-
6
Dip (Bodyweight)
3
6-10 reps
-
7
Overhead Press (Barbell)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Front Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
6-10 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
5
6-10 reps
-
5
Tricep Extension (Cable)
3
6-10 reps
-
6
Dip (Bodyweight)
3
6-10 reps
-
7
Overhead Press (Barbell)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Front Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Leg Extension
5
10-15 reps
-
3
Hack Squat
4
6-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Cable Crunch
5
8-12 reps
-
7
Hanging Knee Raise
5
8-12 reps
-
8
Russian Twist (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Leg Extension
5
10-15 reps
-
3
Hack Squat
4
6-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Cable Crunch
5
8-12 reps
-
7
Hanging Knee Raise
5
8-12 reps
-
8
Russian Twist (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Leg Extension
5
10-15 reps
-
3
Hack Squat
4
6-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Cable Crunch
5
8-12 reps
-
7
Hanging Knee Raise
5
8-12 reps
-
8
Russian Twist (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Leg Extension
5
10-15 reps
-
3
Hack Squat
4
6-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Cable Crunch
5
8-12 reps
-
7
Hanging Knee Raise
5
8-12 reps
-
8
Russian Twist (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Leg Extension
5
10-15 reps
-
3
Hack Squat
4
6-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Cable Crunch
5
8-12 reps
-
7
Hanging Knee Raise
5
8-12 reps
-
8
Russian Twist (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Leg Extension
5
10-15 reps
-
3
Hack Squat
4
6-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Cable Crunch
5
8-12 reps
-
7
Hanging Knee Raise
5
8-12 reps
-
8
Russian Twist (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Leg Extension
5
10-15 reps
-
3
Hack Squat
4
6-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Cable Crunch
5
8-12 reps
-
7
Hanging Knee Raise
5
8-12 reps
-
8
Russian Twist (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Leg Extension
5
10-15 reps
-
3
Hack Squat
4
6-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Cable Crunch
5
8-12 reps
-
7
Hanging Knee Raise
5
8-12 reps
-
8
Russian Twist (Dumbbell)
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Bench Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Machine)
4
10-15 reps
-
5
Lat Pulldown
5
6-10 reps
-
6
Reverse-Grip Incline Barbell Row
4
6-10 reps
-
7
Dumbbell Row
4
6-10 reps
-
8
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Bench Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Machine)
4
10-15 reps
-
5
Lat Pulldown
5
8-12 reps
-
6
Reverse-Grip Incline Barbell Row
4
6-10 reps
-
7
Dumbbell Row
4
6-10 reps
-
8
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Bench Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Machine)
4
10-15 reps
-
5
Lat Pulldown
5
6-10 reps
-
6
Reverse-Grip Incline Barbell Row
4
6-10 reps
-
7
Dumbbell Row
4
6-10 reps
-
8
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Bench Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Machine)
4
10-15 reps
-
5
Lat Pulldown
5
6-10 reps
-
6
Reverse-Grip Incline Barbell Row
4
6-10 reps
-
7
Dumbbell Row
4
6-10 reps
-
8
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Bench Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Machine)
4
10-15 reps
-
5
Lat Pulldown
5
6-10 reps
-
6
Reverse-Grip Incline Barbell Row
4
6-10 reps
-
7
Dumbbell Row
4
6-10 reps
-
8
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Bench Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Machine)
4
10-15 reps
-
5
Lat Pulldown
5
6-10 reps
-
6
Reverse-Grip Incline Barbell Row
4
6-10 reps
-
7
Dumbbell Row
4
6-10 reps
-
8
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Bench Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Machine)
4
10-15 reps
-
5
Lat Pulldown
5
6-10 reps
-
6
Reverse-Grip Incline Barbell Row
4
6-10 reps
-
7
Dumbbell Row
4
6-10 reps
-
8
Face Pull
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
6-10 reps
-
3
Bench Press (Barbell)
4
6-10 reps
-
4
Chest Fly (Machine)
4
10-15 reps
-
5
Lat Pulldown
5
6-10 reps
-
6
Reverse-Grip Incline Barbell Row
4
6-10 reps
-
7
Dumbbell Row
4
6-10 reps
-
8
Face Pull
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
6-10 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
5
6-10 reps
-
5
Tricep Extension (Cable)
3
6-10 reps
-
6
Dip (Bodyweight)
3
6-10 reps
-
7
Overhead Press (Barbell)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Front Raise
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
6-10 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
5
6-10 reps
-
5
Tricep Extension (Cable)
3
6-10 reps
-
6
Dip (Bodyweight)
3
6-10 reps
-
7
Overhead Press (Barbell)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Front Raise
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
6-10 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
5
6-10 reps
-
5
Tricep Extension (Cable)
3
6-10 reps
-
6
Dip (Bodyweight)
3
6-10 reps
-
7
Overhead Press (Barbell)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Front Raise
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
6-10 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
5
6-10 reps
-
5
Tricep Extension (Cable)
3
6-10 reps
-
6
Dip (Bodyweight)
3
6-10 reps
-
7
Overhead Press (Barbell)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Front Raise
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
6-10 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
5
6-10 reps
-
5
Tricep Extension (Cable)
3
6-10 reps
-
6
Dip (Bodyweight)
3
6-10 reps
-
7
Overhead Press (Barbell)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Front Raise
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
6-10 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
5
6-10 reps
-
5
Tricep Extension (Cable)
3
6-10 reps
-
6
Dip (Bodyweight)
3
6-10 reps
-
7
Overhead Press (Barbell)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Front Raise
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
6-10 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
5
6-10 reps
-
5
Tricep Extension (Cable)
3
6-10 reps
-
6
Dip (Bodyweight)
3
6-10 reps
-
7
Overhead Press (Barbell)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Front Raise
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
6-10 reps
-
2
Preacher Curl (EZ Bar)
3
6-10 reps
-
3
Hammer Curl (Dumbbell)
3
6-10 reps
-
4
Tricep Rope Push Down (Cable)
5
6-10 reps
-
5
Tricep Extension (Cable)
3
6-10 reps
-
6
Dip (Bodyweight)
3
6-10 reps
-
7
Overhead Press (Barbell)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
8-12 reps
-
9
Front Raise
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Leg Extension
5
10-15 reps
-
3
Hack Squat
4
6-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Cable Crunch
5
8-12 reps
-
7
Hanging Knee Raise
5
8-12 reps
-
8
Russian Twist (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Leg Extension
5
10-15 reps
-
3
Hack Squat
4
6-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Cable Crunch
5
8-12 reps
-
7
Hanging Knee Raise
5
8-12 reps
-
8
Russian Twist (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Leg Extension
5
10-15 reps
-
3
Hack Squat
4
6-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Cable Crunch
5
8-12 reps
-
7
Hanging Knee Raise
5
8-12 reps
-
8
Russian Twist (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Leg Extension
5
10-15 reps
-
3
Hack Squat
4
6-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Cable Crunch
5
8-12 reps
-
7
Hanging Knee Raise
5
8-12 reps
-
8
Russian Twist (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Leg Extension
5
10-15 reps
-
3
Hack Squat
4
6-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Cable Crunch
5
8-12 reps
-
7
Hanging Knee Raise
5
8-12 reps
-
8
Russian Twist (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Leg Extension
5
10-15 reps
-
3
Hack Squat
4
6-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Cable Crunch
5
8-12 reps
-
7
Hanging Knee Raise
5
8-12 reps
-
8
Russian Twist (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Leg Extension
5
10-15 reps
-
3
Hack Squat
4
6-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Cable Crunch
5
8-12 reps
-
7
Hanging Knee Raise
5
8-12 reps
-
8
Russian Twist (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Leg Extension
5
10-15 reps
-
3
Hack Squat
4
6-10 reps
-
4
Leg Press
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
6
Cable Crunch
5
8-12 reps
-
7
Hanging Knee Raise
5
8-12 reps
-
8
Russian Twist (Dumbbell)
5
8-12 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Bicep Curl (Cable)
5 Sets
6-10 Reps
-
2
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
-
4
Tricep Rope Push Down (Cable)
5 Sets
6-10 Reps
-
5
Tricep Extension (Cable)
3 Sets
6-10 Reps
-
6
Dip (Bodyweight)
3 Sets
6-10 Reps
-
7
Overhead Press (Barbell)
4 Sets
8-12 Reps
-
8
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
9
Front Raise
4 Sets
8-12 Reps
-
Day 5
1
Bicep Curl (Cable)
5 Sets
6-10 Reps
-
2
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
-
4
Tricep Rope Push Down (Cable)
5 Sets
6-10 Reps
-
5
Tricep Extension (Cable)
3 Sets
6-10 Reps
-
6
Dip (Bodyweight)
3 Sets
6-10 Reps
-
7
Overhead Press (Barbell)
4 Sets
8-12 Reps
-
8
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
9
Front Raise
4 Sets
8-12 Reps
-
Day 6
1
Leg Curl
5 Sets
10-15 Reps
-
2
Leg Extension
5 Sets
10-15 Reps
-
3
Hack Squat
4 Sets
6-10 Reps
-
4
Leg Press
3 Sets
8-12 Reps
-
5
Calf Raise (Machine)
3 Sets
8-12 Reps
-
6
Cable Crunch
5 Sets
8-12 Reps
-
7
Hanging Knee Raise
5 Sets
8-12 Reps
-
8
Russian Twist (Dumbbell)
5 Sets
8-12 Reps
-
Day 1
1
Cable Crossover
4 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
-
3
Bench Press (Barbell)
4 Sets
6-10 Reps
-
4
Chest Fly (Machine)
4 Sets
10-15 Reps
-
5
Lat Pulldown
5 Sets
8-12 Reps
-
6
Reverse-Grip Incline Barbell Row
4 Sets
6-10 Reps
-
7
Dumbbell Row
4 Sets
6-10 Reps
-
8
Face Pull
3 Sets
10-15 Reps
-
Day 3
1
Leg Curl
5 Sets
10-15 Reps
-
2
Leg Extension
5 Sets
10-15 Reps
-
3
Hack Squat
4 Sets
6-10 Reps
-
4
Leg Press
3 Sets
8-12 Reps
-
5
Calf Raise (Machine)
3 Sets
8-12 Reps
-
6
Cable Crunch
5 Sets
8-12 Reps
-
7
Hanging Knee Raise
5 Sets
8-12 Reps
-
8
Russian Twist (Dumbbell)
5 Sets
8-12 Reps
-
Day 4
1
Cable Crossover
4 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
-
3
Bench Press (Barbell)
4 Sets
6-10 Reps
-
4
Chest Fly (Machine)
4 Sets
10-15 Reps
-
5
Lat Pulldown
5 Sets
6-10 Reps
-
6
Reverse-Grip Incline Barbell Row
4 Sets
6-10 Reps
-
7
Dumbbell Row
4 Sets
6-10 Reps
-
8
Face Pull
3 Sets
10-15 Reps
-