logo
BoostcampPNG

Mornings

by Kyran G.
1 athletes joined

Program Description

Strength

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle, Strength, Women's, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 18, 2026 05:21
  • Last Edited
    Mar 16, 2026 11:42
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.6%
Quadriceps
12%
Glutes
9%
Hamstrings
8.2%
Triceps
7.7%
Front Delts
6.6%
Lats
6.6%
Biceps
6.6%
Chest
5.3%
Abs
4.4%
Middle Delts
4.1%
Forearms
3.8%
Adductors
2.9%
Rear Delts
2.4%
Olympic
2.4%
Abductors
2.1%
Lower Back
2%
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
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
Bench Press (Barbell)
3
8 reps
60%
2
Incline Bench Press (Barbell)
2
8-10 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Incline Bench Press (Barbell)
2
6 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Incline Bench Press (Barbell)
2
5 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Barbell)
2
3 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Incline Bench Press (Barbell)
2
6 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Incline Bench Press (Barbell)
2
5 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-2 reps
90%
2
Incline Bench Press (Barbell)
2
3 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
10-12 reps
-
4B
Tricep Pushdown (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
50%
2
Iso Bench Hold
3
5-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Leg Press
2
8-10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4A
Leg Extension
3
10 reps
-
4B
Sissy Squat
3
10 reps
-
5A
Hip Abductor (Machine)
2
10 reps
-
5B
Hip Adductor (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Leg Press
2
6 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4A
Leg Extension
3
10 reps
-
4B
Sissy Squat
3
10 reps
-
5A
Hip Abductor (Machine)
2
10 reps
-
5B
Hip Adductor (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Leg Press
2
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4A
Leg Extension
3
10 reps
-
4B
Sissy Squat
3
10 reps
-
5A
Hip Abductor (Machine)
2
10 reps
-
5B
Hip Adductor (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
90%
2
Leg Press
2
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4A
Leg Extension
3
10 reps
-
4B
Sissy Squat
3
10 reps
-
5A
Hip Abductor (Machine)
2
10 reps
-
5B
Hip Adductor (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Leg Press
2
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4A
Leg Extension
3
10 reps
-
4B
Sissy Squat
3
10 reps
-
5A
Hip Abductor (Machine)
2
10 reps
-
5B
Hip Adductor (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Leg Press
2
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4A
Leg Extension
3
10 reps
-
4B
Sissy Squat
3
10 reps
-
5A
Hip Abductor (Machine)
2
10 reps
-
5B
Hip Adductor (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-2 reps
90%
2
Leg Press
2
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4A
Leg Extension
3
10 reps
-
4B
Sissy Squat
3
10 reps
-
5A
Hip Abductor (Machine)
2
10 reps
-
5B
Hip Adductor (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
50%
2
Iso hold
3
5-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
5 reps
60%
2
Hang Snatch
2
5 reps
-
3A
Chest Supported Row (Barbell)
3
8 reps
-
3B
Kelso Shrug (Chest Supported)
3
5 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
2
10 reps
-
7A
Hammer Curl (Dumbbell)
2
10 reps
-
7B
Preacher Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
8 reps
60%
2
Hang Clean
2
8 reps
-
3A
Chest Supported Row (Barbell)
3
8 reps
-
3B
Kelso Shrug (Chest Supported)
3
5 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
2
10 reps
-
7A
Hammer Curl (Dumbbell)
2
10 reps
-
7B
Preacher Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3 reps
70%
2
Hang Snatch
2
3 reps
-
3A
Chest Supported Row (Barbell)
3
8 reps
-
3B
Kelso Shrug (Chest Supported)
3
5 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
2
10 reps
-
7A
Hammer Curl (Dumbbell)
2
10 reps
-
7B
Preacher Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
70%
2
Hang Clean
2
3 reps
-
3A
Chest Supported Row (Barbell)
3
8 reps
-
3B
Kelso Shrug (Chest Supported)
3
5 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
2
10 reps
-
7A
Hammer Curl (Dumbbell)
2
10 reps
-
7B
Preacher Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
1-3 reps
80%
2
Hang Snatch
2
3 reps
-
3A
Chest Supported Row (Barbell)
3
8 reps
-
3B
Kelso Shrug (Chest Supported)
3
5 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
2
10 reps
-
7A
Hammer Curl (Dumbbell)
2
10 reps
-
7B
Preacher Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
1-3 reps
80%
2
Hang Clean
2
3 reps
-
3A
Chest Supported Row (Barbell)
3
8 reps
-
3B
Kelso Shrug (Chest Supported)
3
5 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
2
10 reps
-
7A
Hammer Curl (Dumbbell)
2
10 reps
-
7B
Preacher Curl (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
1-2 reps
90%
2
Power Clean
3
1-2 reps
-
3A
Chest Supported Row (Barbell)
3
8 reps
-
3B
Kelso Shrug (Chest Supported)
3
5 reps
-
4
Shrug (Barbell)
3
10 reps
-
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
2
10 reps
-
7A
Hammer Curl (Dumbbell)
2
10 reps
-
7B
Preacher Curl (Barbell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
50%
2
Hang Clean
3
3 reps
50%
3
Rack Pull (Barbell)
2
3 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Shoulder Press (Plate Loaded)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10-12 reps
-
4A
Tricep Kickback
2
10-12 reps
-
4B
Skull Crusher (Barbell)
2
8-10 reps
-
5
Chest Fly (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Shoulder Press (Plate Loaded)
2
6 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-12 reps
-
4A
Tricep Kickback
2
10-12 reps
-
4B
Skull Crusher (Barbell)
2
8-10 reps
-
5
Chest Fly (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Shoulder Press (Plate Loaded)
2
5 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
2
10-12 reps
-
4B
Skull Crusher (Barbell)
2
8-10 reps
-
5
Chest Fly (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-2 reps
95%
2
Shoulder Press (Plate Loaded)
2
3 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
2
10-12 reps
-
4B
Skull Crusher (Barbell)
2
8-10 reps
-
5
Chest Fly (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Shoulder Press (Plate Loaded)
2
6 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4A
Tricep Kickback
2
10-12 reps
-
4B
Skull Crusher (Barbell)
2
8-10 reps
-
5
Chest Fly (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Shoulder Press (Plate Loaded)
2
5 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4A
Tricep Kickback
2
10-12 reps
-
4B
Skull Crusher (Barbell)
2
8-10 reps
-
5
Chest Fly (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-2 reps
95%
2
Shoulder Press (Plate Loaded)
2
3 reps
-
3
Lateral Raise (Cable)
3
10-12 reps
-
4A
Tricep Kickback
2
10-12 reps
-
4B
Skull Crusher (Barbell)
2
8-10 reps
-
5
Chest Fly (Cable)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Shoulder Press (Plate Loaded)
1
-
3
Lateral Raise (Cable)
1
-
4A
Tricep Kickback
1
-
4B
Skull Crusher (Barbell)
1
-
5
Chest Fly (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2
Hack Squat
2
8-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4A
Sissy Squat
3
10-15 reps
-
4B
Leg Extension
3
8-12 reps
-
5A
Hip Abductor (Machine)
2
10-12 reps
-
5B
Hip Adductor (Machine)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Hack Squat
2
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4A
Leg Extension
3
10 reps
-
4B
Sissy Squat
3
10 reps
-
5A
Hip Abductor (Machine)
2
10 reps
-
5B
Hip Adductor (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Hack Squat
2
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4A
Leg Extension
3
10 reps
-
4B
Sissy Squat
3
10 reps
-
5A
Hip Abductor (Machine)
2
10 reps
-
5B
Hip Adductor (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-2 reps
95%
2
Hack Squat
2
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4A
Leg Extension
3
10 reps
-
4B
Sissy Squat
3
10 reps
-
5A
Hip Abductor (Machine)
2
10 reps
-
5B
Hip Adductor (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Hack Squat
2
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4A
Leg Extension
3
10 reps
-
4B
Sissy Squat
3
10 reps
-
5A
Hip Abductor (Machine)
2
10 reps
-
5B
Hip Adductor (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Hack Squat
2
10 reps
-
3A
Leg Extension
3
10 reps
-
3B
Sissy Squat
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5A
Hip Abductor (Machine)
2
10 reps
-
5B
Hip Adductor (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-2 reps
95%
2
Hack Squat
2
10 reps
-
3
Seated Hamstring Curl
3
10 reps
-
4A
Leg Extension
3
10 reps
-
4B
Sissy Squat
3
10 reps
-
5A
Hip Abductor (Machine)
2
10 reps
-
5B
Hip Adductor (Machine)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Hack Squat
1
-
3
Romanian Deadlift (Barbell)
1
-
4
Seated Hamstring Curl
1
-
5
Leg Extension
1
-
6A
Hip Abductor (Machine)
1
-
6B
Hip Adductor (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
60%
2A
Chest Supported Row (Machine)
3
10 reps
-
2B
Kelso Shrug (Chest Supported)
3
10 reps
-
3
Shrug (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
X Fly
3
10-12 reps
-
7A
Hammer Curl (Dumbbell)
2
10 reps
-
7B
Preacher Curl (Barbell)
2
10 reps
-
8A
Wrist Curls
2
12 reps
-
8B
Wrist Extension (Dumbbell)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
70%
2A
Chest Supported Row (Barbell)
3
8 reps
-
2B
Kelso Shrug (Chest Supported)
3
5 reps
-
3
Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
2
10 reps
-
5
X Fly
3
5-8 reps
-
6A
Hammer Curl (Dumbbell)
2
10 reps
-
6B
Preacher Curl (Barbell)
2
12 reps
-
7A
Wrist Curls
2
12 reps
-
7B
Wrist Extension (Dumbbell)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2A
Chest Supported Row (Barbell)
3
8 reps
-
2B
Kelso Shrug (Chest Supported)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
X Fly
3
12 reps
-
7A
Hammer Curl (Dumbbell)
2
10 reps
-
7B
Preacher Curl (Barbell)
2
10 reps
-
8A
Wrist Curls
2
12 reps
-
8B
Wrist Extension (Dumbbell)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
90%
2A
Chest Supported Row (Barbell)
3
8 reps
-
2B
Kelso Shrug (Chest Supported)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
X Fly
3
12 reps
-
7A
Hammer Curl (Dumbbell)
2
10 reps
-
7B
Preacher Curl (Barbell)
2
10 reps
-
8A
Wrist Curls
2
12 reps
-
8B
Wrist Extension (Dumbbell)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2A
Chest Supported Row (Barbell)
3
8 reps
-
2B
Kelso Shrug (Chest Supported)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
X Fly
3
12 reps
-
7A
Hammer Curl (Dumbbell)
2
10 reps
-
7B
Preacher Curl (Barbell)
2
10 reps
-
8A
Wrist Curls
2
12 reps
-
8B
Wrist Extension (Dumbbell)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2A
Chest Supported Row (Barbell)
3
8 reps
-
2B
Kelso Shrug (Chest Supported)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
X Fly
3
12 reps
-
7A
Hammer Curl (Dumbbell)
2
10 reps
-
7B
Preacher Curl (Barbell)
2
10 reps
-
8A
Wrist Curls
2
12 reps
-
8B
Wrist Extension (Dumbbell)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-2 reps
90%
2A
Chest Supported Row (Barbell)
3
8 reps
-
2B
Kelso Shrug (Chest Supported)
3
5 reps
-
3
Shrug (Barbell)
3
10 reps
-
4
Lat Pulldown
3
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
X Fly
3
12 reps
-
7A
Hammer Curl (Dumbbell)
2
10 reps
-
7B
Preacher Curl (Barbell)
2
10 reps
-
8A
Wrist Curls
2
12 reps
-
8B
Wrist Extension (Dumbbell)
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
-
2
Chest Supported Row (Machine)
1
-
3
Shrug (Barbell)
1
-
4
Lat Pulldown
1
-
5
Seated Row (Cable)
1
-
6A
Hammer Curl (Dumbbell)
1
-
6B
Preacher Curl (Barbell)
1
-
7A
Wrist Curls
1
-
7B
Wrist Extension (Dumbbell)
1
-
Week 1
1 / 8 Weeks
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
65%
2
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
4A
Tricep Kickback
2 Sets
10-12 Reps
-
4B
Skull Crusher (Barbell)
2 Sets
8-10 Reps
-
5
Chest Fly (Cable)
2 Sets
10-12 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
65%
2
Hack Squat
2 Sets
8-12 Reps
-
3
Seated Hamstring Curl
3 Sets
10-12 Reps
-
4A
Sissy Squat
3 Sets
10-15 Reps
-
4B
Leg Extension
3 Sets
8-12 Reps
-
5A
Hip Abductor (Machine)
2 Sets
10-12 Reps
-
5B
Hip Adductor (Machine)
2 Sets
10-12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
60%
2
Leg Press
2 Sets
8-10 Reps
-
3
Seated Hamstring Curl
3 Sets
10 Reps
-
4A
Leg Extension
3 Sets
10 Reps
-
4B
Sissy Squat
3 Sets
10 Reps
-
5A
Hip Abductor (Machine)
2 Sets
10 Reps
-
5B
Hip Adductor (Machine)
2 Sets
10 Reps
-
Day 3
1
Power Snatch
3 Sets
5 Reps
60%
2
Hang Snatch
2 Sets
5 Reps
-
3A
Chest Supported Row (Barbell)
3 Sets
8 Reps
-
3B
Kelso Shrug (Chest Supported)
3 Sets
5 Reps
-
4
Shrug (Barbell)
3 Sets
10 Reps
-
5
Lat Pulldown
3 Sets
10 Reps
-
6
Seated Row (Cable)
2 Sets
10 Reps
-
7A
Hammer Curl (Dumbbell)
2 Sets
10 Reps
-
7B
Preacher Curl (Barbell)
2 Sets
10 Reps
-
Day 6
1
Deadlift (Barbell)
3 Sets
6 Reps
60%
2A
Chest Supported Row (Machine)
3 Sets
10 Reps
-
2B
Kelso Shrug (Chest Supported)
3 Sets
10 Reps
-
3
Shrug (Barbell)
3 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
10 Reps
-
5
Seated Row (Cable)
2 Sets
10 Reps
-
6
X Fly
3 Sets
10-12 Reps
-
7A
Hammer Curl (Dumbbell)
2 Sets
10 Reps
-
7B
Preacher Curl (Barbell)
2 Sets
10 Reps
-
8A
Wrist Curls
2 Sets
12 Reps
-
8B
Wrist Extension (Dumbbell)
2 Sets
20 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
60%
2
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
-
3
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
4A
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
-
4B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
5
Chest Fly (Cable)
2 Sets
8-12 Reps
-