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BoostcampPNG

Posterior

by Patrick

Program Description

To build a big back, triceps, glutes, and thighs.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2026 01:09
  • Last Edited
    Feb 15, 2026 04:53
Muscle Engagement
Front
Back
MuscleSet
Glutes
15%
Hamstrings
13.9%
Abs
10.1%
Lats
9.5%
Upper Back
9.5%
Triceps
7.8%
Quadriceps
7.8%
Lower Back
7.5%
Middle Delts
7.2%
Biceps
6.4%
Front Delts
1.8%
Forearms
1.7%
Rear Delts
1%
Chest
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
6
6-12 reps
RPE 7
2
Hack Squat
4
6-12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
7
6-12 reps
RPE 7
4
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
1
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
6
6-12 reps
RPE 7
2
Hack Squat
4
6-12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
7
6-12 reps
RPE 7
4
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
1
6-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
6
6-12 reps
RPE 8
2
Hack Squat
5
6-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
7
6-12 reps
RPE 8
4
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
6
6-12 reps
RPE 8
2
Hack Squat
5
6-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
7
6-12 reps
RPE 8
4
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
7
6-12 reps
RPE 9
2
Hack Squat
6
6-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
8
6-12 reps
RPE 9
4
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
7
6-12 reps
RPE 9
2
Hack Squat
6
6-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
8
6-12 reps
RPE 9
4
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
8
6-12 reps
RPE 10
2
Hack Squat
6
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
9
6-12 reps
RPE 10
4
Overhead Tricep Extension (Barbell)
7
6-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
8
6-12 reps
RPE 10
2
Hack Squat
6
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
9
6-12 reps
RPE 10
4
Overhead Tricep Extension (Barbell)
7
6-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
6-12 reps
RPE 7
2
Leg Extension
4
6-12 reps
RPE 7
3
Chest Supported Row (Barbell)
6
6-12 reps
RPE 7
4
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
6-12 reps
RPE 7
2
Leg Extension
4
6-12 reps
RPE 7
3
Chest Supported Row (Barbell)
6
6-12 reps
RPE 7
4
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
6
6-12 reps
RPE 8
2
Leg Extension
5
6-12 reps
RPE 8
3
Chest Supported Row (Barbell)
7
6-12 reps
RPE 8
4
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
6
6-12 reps
RPE 8
2
Leg Extension
5
6-12 reps
RPE 8
3
Chest Supported Row (Barbell)
7
6-12 reps
RPE 8
4
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
7
6-12 reps
RPE 9
2
Leg Extension
5
6-12 reps
RPE 9
3
Chest Supported Row (Barbell)
8
6-12 reps
RPE 9
4
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
7
6-12 reps
RPE 9
2
Leg Extension
5
6-12 reps
RPE 9
3
Chest Supported Row (Barbell)
8
6-12 reps
RPE 9
4
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
8
6-12 reps
RPE 10
2
Leg Extension
6
6-12 reps
RPE 10
3
Chest Supported Row (Barbell)
8
6-12 reps
RPE 10
4
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
8
6-12 reps
RPE 10
2
Leg Extension
6
6-12 reps
RPE 10
3
Chest Supported Row (Barbell)
8
6-12 reps
RPE 10
4
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
6-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 7
3
Lying Leg Curl
3
6-12 reps
RPE 7
4
Leg Curl
2
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
6-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 7
3
Lying Leg Curl
3
6-12 reps
RPE 7
4
Leg Curl
2
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
6
6-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Lying Leg Curl
3
6-12 reps
RPE 8
4
Leg Curl
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
6
6-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Lying Leg Curl
3
6-12 reps
RPE 8
4
Leg Curl
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
7
6-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
3
Lying Leg Curl
4
6-12 reps
RPE 9
4
Leg Curl
3
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
7
6-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
3
Lying Leg Curl
4
6-12 reps
RPE 9
4
Leg Curl
3
6-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
8
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Lying Leg Curl
4
6-12 reps
RPE 10
4
Leg Curl
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
8
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Lying Leg Curl
4
6-12 reps
RPE 10
4
Leg Curl
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
6
6-12 reps
RPE 7
2
Hack Squat
4
6-12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
7
6-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
6-12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
6-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
6
6-12 reps
RPE 7
2
Hack Squat
4
6-12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
7
6-12 reps
RPE 7
4
Skull Crusher (Barbell)
3
6-12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
6-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
6
6-12 reps
RPE 8
2
Hack Squat
5
6-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
7
6-12 reps
RPE 8
4
Skull Crusher (Barbell)
5
6-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
6
6-12 reps
RPE 8
2
Hack Squat
5
6-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
7
6-12 reps
RPE 8
4
Skull Crusher (Barbell)
5
6-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
7
6-12 reps
RPE 9
2
Hack Squat
5
6-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
8
6-12 reps
RPE 9
4
Skull Crusher (Barbell)
6
6-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
7
6-12 reps
RPE 9
2
Hack Squat
5
6-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
8
6-12 reps
RPE 9
4
Skull Crusher (Barbell)
6
6-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
8
6-12 reps
RPE 10
2
Hack Squat
6
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
8
6-12 reps
RPE 10
4
Skull Crusher (Barbell)
7
6-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
8
6-12 reps
RPE 10
2
Hack Squat
6
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
8
6-12 reps
RPE 10
4
Skull Crusher (Barbell)
7
6-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
6-12 reps
RPE 7
2
Leg Extension
4
6-12 reps
RPE 7
3
Chest Supported Row (Barbell)
6
6-12 reps
RPE 7
4
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 7
5
Bench Press (Barbell)
2
6-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
6-12 reps
RPE 7
2
Leg Extension
4
6-12 reps
RPE 7
3
Chest Supported Row (Barbell)
6
6-12 reps
RPE 7
4
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 7
5
Bench Press (Barbell)
2
6-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
6
6-12 reps
RPE 8
2
Leg Extension
5
6-12 reps
RPE 8
3
Chest Supported Row (Barbell)
7
6-12 reps
RPE 8
4
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 8
5
Bench Press (Barbell)
3
6-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
6
6-12 reps
RPE 8
2
Leg Extension
5
6-12 reps
RPE 8
3
Chest Supported Row (Barbell)
7
6-12 reps
RPE 8
4
Overhead Tricep Extension (Barbell)
5
6-12 reps
RPE 8
5
Bench Press (Barbell)
3
6-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
7
6-12 reps
RPE 9
2
Leg Extension
6
6-12 reps
RPE 9
3
Chest Supported Row (Barbell)
8
6-12 reps
RPE 9
4
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 9
5
Bench Press (Barbell)
3
6-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
7
6-12 reps
RPE 9
2
Leg Extension
6
6-12 reps
RPE 9
3
Chest Supported Row (Barbell)
8
6-12 reps
RPE 9
4
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 9
5
Bench Press (Barbell)
3
6-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
8
6-12 reps
RPE 10
2
Leg Extension
6
6-12 reps
RPE 10
3
Chest Supported Row (Barbell)
9
6-12 reps
RPE 10
4
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 10
5
Bench Press (Barbell)
3
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
8
6-12 reps
RPE 10
2
Leg Extension
6
6-12 reps
RPE 10
3
Chest Supported Row (Barbell)
9
6-12 reps
RPE 10
4
Overhead Tricep Extension (Barbell)
6
6-12 reps
RPE 10
5
Bench Press (Barbell)
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 7
2
Lying Leg Curl
3
6-12 reps
RPE 7
3
Leg Curl
2
6-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 7
2
Lying Leg Curl
3
6-12 reps
RPE 7
3
Leg Curl
2
6-12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
2
Lying Leg Curl
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
2
Lying Leg Curl
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
2
Lying Leg Curl
4
6-12 reps
RPE 9
3
Leg Curl
3
6-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9
2
Lying Leg Curl
4
6-12 reps
RPE 9
3
Leg Curl
3
6-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
2
Lying Leg Curl
4
6-12 reps
RPE 10
3
Leg Curl
4
6-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
2
Lying Leg Curl
4
6-12 reps
RPE 10
3
Leg Curl
4
6-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
@7
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
@7
@7
4
Overhead Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
5
Bicep Curl (EZ Bar)
1 Set
6-12 Reps
@7
Day 2
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
3
Chest Supported Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
@7
4
Overhead Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
Day 3
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@7
@7
3
Lying Leg Curl
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
4
Leg Curl
1 Set
1 Set
6-12 Reps
6-12 Reps
@7
@7
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
@7
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
@7
@7
4
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
5
Incline Curl (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@7
@7
Day 5
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
3
Chest Supported Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
@7
4
Overhead Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
@7
@7
5
Bench Press (Barbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@7
@7
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@7
@7
2
Lying Leg Curl
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7
3
Leg Curl
1 Set
1 Set
6-12 Reps
6-12 Reps
@7
@7
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@7
@7