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Fullbody every other Day

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Program Description

Hypertrophy and Optimal Training for me

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 05, 2025 10:50
  • Last Edited
    Jun 05, 2025 12:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
@9
2
Pullover (Machine)
1 Set
@9
3
Back Extension (Weighted)
1 Set
@9
4
Preacher Curl (Dumbbell)
1 Set
@9
5
Overhead Tricep Extension (Cable)
1 Set
@9
6
Leg Extension
1 Set
@9
7
Lying Leg Curl
1 Set
@9
8
Standing Calf Raise
1 Set
@9
9
Face Pull
1 Set
@9
10
Lateral Raise (Machine)
1 Set
@9
11
Abs Crunch (Machine)
1 Set
@9
Day 2
1
Incline Bench Press (Barbell)
1 Set
@9
2
Wide Grip Lat Pulldown
1 Set
@9
3
Back Extension (Weighted)
1 Set
@9
4
Preacher Curl (Dumbbell)
1 Set
@9
5
Overhead Tricep Extension (Cable)
1 Set
@9
6
Lying Leg Curl
1 Set
@9
7
Leg Extension
1 Set
@9
8
Standing Calf Raise
1 Set
@9
9
Reverse Pec Deck
1 Set
@9
10
Lateral Raise (Machine)
1 Set
@9
11
Abs Crunch (Machine)
1 Set
@9
Day 3
1
Incline Bench Press (Barbell)
1 Set
@9
2
Pullover (Machine)
1 Set
@9
3
Back Extension (Weighted)
1 Set
@9
4
Preacher Curl (Dumbbell)
1 Set
@9
5
Overhead Tricep Extension (Cable)
1 Set
@9
6
Leg Extension
1 Set
@9
7
Lying Leg Curl
1 Set
@9
8
Standing Calf Raise
1 Set
@9
9
Face Pull
1 Set
@9
10
Lateral Raise (Machine)
1 Set
@9
11
Abs Crunch (Machine)
1 Set
@9