logo
BoostcampPNG

HIT MSP3 BB 5 Days + Back/Arms

by Philémon Berstel-Da Silva
1 athletes joined

Program Description

MSP3 BB

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2026 08:34
  • Last Edited
    Jan 16, 2026 09:01
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.8%
Lats
10.3%
Hamstrings
10.3%
Triceps
9.9%
Quadriceps
9.9%
Glutes
8.3%
Front Delts
7.6%
Chest
7.4%
Abs
6.7%
Biceps
6.5%
Middle Delts
3.6%
Forearms
2.5%
Rear Delts
1.8%
Lower Back
1.6%
Adductors
1.1%
Abductors
0.9%
Calves
0.9%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
3
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
4
Lying Leg Curl
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
5
Back Extension (Weighted)
1
8 reps
77.5%
6
Chest Press (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Seated Row (Cable)
1
1
6 reps
10 reps
45%
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
3
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
4
Lying Leg Curl
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
5
Back Extension (Weighted)
1
8 reps
77.5%
6
Chest Press (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Seated Row (Cable)
1
1
6 reps
10 reps
45%
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
3
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
4
Lying Leg Curl
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
5
Back Extension (Weighted)
1
8 reps
77.5%
6
Chest Press (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Seated Row (Cable)
1
1
6 reps
10 reps
45%
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
3
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
4
Lying Leg Curl
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
5
Back Extension (Weighted)
1
8 reps
77.5%
6
Chest Press (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Seated Row (Cable)
1
1
6 reps
10 reps
45%
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
3
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
4
Lying Leg Curl
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
5
Back Extension (Weighted)
1
8 reps
77.5%
6
Chest Press (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Seated Row (Cable)
1
1
6 reps
10 reps
45%
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
3
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
4
Lying Leg Curl
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
5
Back Extension (Weighted)
1
8 reps
77.5%
6
Chest Press (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Seated Row (Cable)
1
1
6 reps
10 reps
45%
72.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
4 reps
40%
50%
60%
70%
87.5%
2
Lateral Raise (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
3
Overhead Tricep Extension (Cable)
1
1
6 reps
8 reps
45%
77.5%
4
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
5
Reverse Pec Deck
1
1
6 reps
8 reps
45%
77.5%
6
Abs Crunch (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Leg Extension
1
1
6 reps
8 reps
45%
77.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
4 reps
40%
50%
60%
70%
87.5%
2
Lateral Raise (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
3
Overhead Tricep Extension (Cable)
1
1
6 reps
8 reps
45%
77.5%
4
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
5
Reverse Pec Deck
1
1
6 reps
8 reps
45%
77.5%
6
Abs Crunch (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Leg Extension
1
1
6 reps
8 reps
45%
77.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
4 reps
40%
50%
60%
70%
87.5%
2
Lateral Raise (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
3
Overhead Tricep Extension (Cable)
1
1
6 reps
8 reps
45%
77.5%
4
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
5
Reverse Pec Deck
1
1
6 reps
8 reps
45%
77.5%
6
Abs Crunch (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Leg Extension
1
1
6 reps
8 reps
45%
77.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
4 reps
40%
50%
60%
70%
87.5%
2
Lateral Raise (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
3
Overhead Tricep Extension (Cable)
1
1
6 reps
8 reps
45%
77.5%
4
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
5
Reverse Pec Deck
1
1
6 reps
8 reps
45%
77.5%
6
Abs Crunch (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Leg Extension
1
1
6 reps
8 reps
45%
77.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
4 reps
40%
50%
60%
70%
87.5%
2
Lateral Raise (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
3
Overhead Tricep Extension (Cable)
1
1
6 reps
8 reps
45%
77.5%
4
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
5
Reverse Pec Deck
1
1
6 reps
8 reps
45%
77.5%
6
Abs Crunch (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Leg Extension
1
1
6 reps
8 reps
45%
77.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
4 reps
40%
50%
60%
70%
87.5%
2
Lateral Raise (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
3
Overhead Tricep Extension (Cable)
1
1
6 reps
8 reps
45%
77.5%
4
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
5
Reverse Pec Deck
1
1
6 reps
8 reps
45%
77.5%
6
Abs Crunch (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Leg Extension
1
1
6 reps
8 reps
45%
77.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
4 reps
40%
50%
60%
70%
87.5%
2
Bench Press (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
3
Barbell Row
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
4
Side Bend (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
5
Shoulder Press (Machine)
1
1
6 reps
10 reps
45%
72.5%
6
Lat Pulldown
1
1
6 reps
10 reps
45%
72.5%
7
Lying Leg Curl
1
1
6 reps
10 reps
45%
72.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
4 reps
40%
50%
60%
70%
87.5%
2
Bench Press (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
3
Barbell Row
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
4
Side Bend (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
5
Shoulder Press (Machine)
1
1
6 reps
10 reps
45%
72.5%
6
Lat Pulldown
1
1
6 reps
10 reps
45%
72.5%
7
Lying Leg Curl
1
1
6 reps
10 reps
45%
72.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
4 reps
40%
50%
60%
70%
87.5%
2
Bench Press (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
3
Barbell Row
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
4
Side Bend (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
5
Shoulder Press (Machine)
1
1
6 reps
10 reps
45%
72.5%
6
Lat Pulldown
1
1
6 reps
10 reps
45%
72.5%
7
Lying Leg Curl
1
1
6 reps
10 reps
45%
72.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
4 reps
40%
50%
60%
70%
87.5%
2
Bench Press (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
3
Barbell Row
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
4
Side Bend (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
5
Shoulder Press (Machine)
1
1
6 reps
10 reps
45%
72.5%
6
Lat Pulldown
1
1
6 reps
10 reps
45%
72.5%
7
Lying Leg Curl
1
1
6 reps
10 reps
45%
72.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
4 reps
40%
50%
60%
70%
87.5%
2
Bench Press (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
3
Barbell Row
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
4
Side Bend (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
5
Shoulder Press (Machine)
1
1
6 reps
10 reps
45%
72.5%
6
Lat Pulldown
1
1
6 reps
10 reps
45%
72.5%
7
Lying Leg Curl
1
1
6 reps
10 reps
45%
72.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
6 reps
4 reps
3 reps
2 reps
4 reps
40%
50%
60%
70%
87.5%
2
Bench Press (Barbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
3
Barbell Row
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
4
Side Bend (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
5
Shoulder Press (Machine)
1
1
6 reps
10 reps
45%
72.5%
6
Lat Pulldown
1
1
6 reps
10 reps
45%
72.5%
7
Lying Leg Curl
1
1
6 reps
10 reps
45%
72.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
6 reps
4 reps
3 reps
8 reps
35%
50%
60%
77.5%
2
Lateral Raise (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
3
Pullover (Dumbbell)
1
1
1
6 reps
4 reps
10 reps
40%
55%
72.5%
4
Incline Curl (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
5
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
6
Tricep Extension (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Leg Extension
1
1
6 reps
10 reps
45%
72.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
6 reps
4 reps
3 reps
8 reps
35%
50%
60%
77.5%
2
Lateral Raise (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
3
Pullover (Dumbbell)
1
1
1
6 reps
4 reps
10 reps
40%
55%
72.5%
4
Incline Curl (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
5
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
6
Tricep Extension (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Leg Extension
1
1
6 reps
10 reps
45%
72.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
6 reps
4 reps
3 reps
8 reps
35%
50%
60%
77.5%
2
Lateral Raise (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
3
Pullover (Dumbbell)
1
1
1
6 reps
4 reps
10 reps
40%
55%
72.5%
4
Incline Curl (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
5
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
6
Tricep Extension (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Leg Extension
1
1
6 reps
10 reps
45%
72.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
6 reps
4 reps
3 reps
8 reps
35%
50%
60%
77.5%
2
Lateral Raise (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
3
Pullover (Dumbbell)
1
1
1
6 reps
4 reps
10 reps
40%
55%
72.5%
4
Incline Curl (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
5
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
6
Tricep Extension (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Leg Extension
1
1
6 reps
10 reps
45%
72.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
6 reps
4 reps
3 reps
8 reps
35%
50%
60%
77.5%
2
Lateral Raise (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
3
Pullover (Dumbbell)
1
1
1
6 reps
4 reps
10 reps
40%
55%
72.5%
4
Incline Curl (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
5
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
6
Tricep Extension (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Leg Extension
1
1
6 reps
10 reps
45%
72.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
6 reps
4 reps
3 reps
8 reps
35%
50%
60%
77.5%
2
Lateral Raise (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
3
Pullover (Dumbbell)
1
1
1
6 reps
4 reps
10 reps
40%
55%
72.5%
4
Incline Curl (Dumbbell)
1
1
6 reps
10 reps
45%
72.5%
5
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
6
Tricep Extension (Machine)
1
1
6 reps
10 reps
45%
72.5%
7
Leg Extension
1
1
6 reps
10 reps
45%
72.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
2
Side Bend (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
3
Shrug (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
4
Incline Bench Press (Dumbbell)
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
5
Seated Wide-Grip Row (Cable)
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
6
Calf Raise (Leg Press)
1
1
6 reps
10 reps
45%
72.5%
7
Abs Crunch (Machine)
1
1
6 reps
8 reps
45%
77.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
2
Side Bend (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
3
Shrug (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
4
Incline Bench Press (Dumbbell)
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
5
Seated Wide-Grip Row (Cable)
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
6
Calf Raise (Leg Press)
1
1
6 reps
10 reps
45%
72.5%
7
Abs Crunch (Machine)
1
1
6 reps
8 reps
45%
77.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
2
Side Bend (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
3
Shrug (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
4
Incline Bench Press (Dumbbell)
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
5
Seated Wide-Grip Row (Cable)
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
6
Calf Raise (Leg Press)
1
1
6 reps
10 reps
45%
72.5%
7
Abs Crunch (Machine)
1
1
6 reps
8 reps
45%
77.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
2
Side Bend (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
3
Shrug (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
4
Incline Bench Press (Dumbbell)
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
5
Seated Wide-Grip Row (Cable)
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
6
Calf Raise (Leg Press)
1
1
6 reps
10 reps
45%
72.5%
7
Abs Crunch (Machine)
1
1
6 reps
8 reps
45%
77.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
2
Side Bend (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
3
Shrug (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
4
Incline Bench Press (Dumbbell)
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
5
Seated Wide-Grip Row (Cable)
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
6
Calf Raise (Leg Press)
1
1
6 reps
10 reps
45%
72.5%
7
Abs Crunch (Machine)
1
1
6 reps
8 reps
45%
77.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6 reps
4 reps
3 reps
6 reps
35%
50%
65%
82.5%
2
Side Bend (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
3
Shrug (Dumbbell)
1
1
6 reps
8 reps
45%
77.5%
4
Incline Bench Press (Dumbbell)
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
5
Seated Wide-Grip Row (Cable)
1
1
1
6 reps
4 reps
8 reps
40%
55%
77.5%
6
Calf Raise (Leg Press)
1
1
6 reps
10 reps
45%
72.5%
7
Abs Crunch (Machine)
1
1
6 reps
8 reps
45%
77.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
6 reps
4 reps
6 reps
50%
70%
82.5%
2
Overhead Tricep Extension (Cable)
1
1
6 reps
8 reps
45%
77.5%
3
Hammer Curl (Cable)
1
1
6 reps
8 reps
45%
77.5%
4
Standing Pullover (Cable)
1
1
6 reps
8 reps
45%
77.5%
5
Tricep Rope Push Down (Cable)
1
8 reps
77.5%
6
Preacher Curl (Machine)
1
8 reps
77.5%
7
Lat Pulldown (Single Arm)
1
6 reps
82.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
6 reps
4 reps
6 reps
50%
70%
82.5%
2
Overhead Tricep Extension (Cable)
1
1
6 reps
8 reps
45%
77.5%
3
Hammer Curl (Cable)
1
1
6 reps
8 reps
45%
77.5%
4
Standing Pullover (Cable)
1
1
6 reps
8 reps
45%
77.5%
5
Tricep Rope Push Down (Cable)
1
8 reps
77.5%
6
Preacher Curl (Machine)
1
8 reps
77.5%
7
Lat Pulldown (Single Arm)
1
6 reps
82.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
6 reps
4 reps
6 reps
50%
70%
82.5%
2
Overhead Tricep Extension (Cable)
1
1
6 reps
8 reps
45%
77.5%
3
Hammer Curl (Cable)
1
1
6 reps
8 reps
45%
77.5%
4
Standing Pullover (Cable)
1
1
6 reps
8 reps
45%
77.5%
5
Tricep Rope Push Down (Cable)
1
8 reps
77.5%
6
Preacher Curl (Machine)
1
8 reps
77.5%
7
Lat Pulldown (Single Arm)
1
6 reps
82.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
6 reps
4 reps
6 reps
50%
70%
82.5%
2
Overhead Tricep Extension (Cable)
1
1
6 reps
8 reps
45%
77.5%
3
Hammer Curl (Cable)
1
1
6 reps
8 reps
45%
77.5%
4
Standing Pullover (Cable)
1
1
6 reps
8 reps
45%
77.5%
5
Tricep Rope Push Down (Cable)
1
8 reps
77.5%
6
Preacher Curl (Machine)
1
8 reps
77.5%
7
Lat Pulldown (Single Arm)
1
6 reps
82.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
6 reps
4 reps
6 reps
50%
70%
82.5%
2
Overhead Tricep Extension (Cable)
1
1
6 reps
8 reps
45%
77.5%
3
Hammer Curl (Cable)
1
1
6 reps
8 reps
45%
77.5%
4
Standing Pullover (Cable)
1
1
6 reps
8 reps
45%
77.5%
5
Tricep Rope Push Down (Cable)
1
8 reps
77.5%
6
Preacher Curl (Machine)
1
8 reps
77.5%
7
Lat Pulldown (Single Arm)
1
6 reps
82.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
6 reps
4 reps
6 reps
50%
70%
82.5%
2
Overhead Tricep Extension (Cable)
1
1
6 reps
8 reps
45%
77.5%
3
Hammer Curl (Cable)
1
1
6 reps
8 reps
45%
77.5%
4
Standing Pullover (Cable)
1
1
6 reps
8 reps
45%
77.5%
5
Tricep Rope Push Down (Cable)
1
8 reps
77.5%
6
Preacher Curl (Machine)
1
8 reps
77.5%
7
Lat Pulldown (Single Arm)
1
6 reps
82.5%
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
6 Reps
35%
50%
65%
82.5%
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
6 Reps
35%
50%
65%
82.5%
3
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
4
Lying Leg Curl
1 Set
1 Set
1 Set
6 Reps
4 Reps
8 Reps
40%
55%
77.5%
5
Back Extension (Weighted)
1 Set
8 Reps
77.5%
6
Chest Press (Machine)
1 Set
1 Set
6 Reps
10 Reps
45%
72.5%
7
Seated Row (Cable)
1 Set
1 Set
6 Reps
10 Reps
45%
72.5%
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
2 Reps
4 Reps
40%
50%
60%
70%
87.5%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
45%
77.5%
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
6 Reps
8 Reps
45%
77.5%
4
Hammer Curl (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
45%
77.5%
5
Reverse Pec Deck
1 Set
1 Set
6 Reps
8 Reps
45%
77.5%
6
Abs Crunch (Machine)
1 Set
1 Set
6 Reps
10 Reps
45%
72.5%
7
Leg Extension
1 Set
1 Set
6 Reps
8 Reps
45%
77.5%
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
2 Reps
4 Reps
40%
50%
60%
70%
87.5%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
6 Reps
35%
50%
65%
82.5%
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
6 Reps
35%
50%
65%
82.5%
4
Side Bend (Dumbbell)
1 Set
1 Set
6 Reps
10 Reps
45%
72.5%
5
Shoulder Press (Machine)
1 Set
1 Set
6 Reps
10 Reps
45%
72.5%
6
Lat Pulldown
1 Set
1 Set
6 Reps
10 Reps
45%
72.5%
7
Lying Leg Curl
1 Set
1 Set
6 Reps
10 Reps
45%
72.5%
Day 4
1
Leg Press
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
8 Reps
35%
50%
60%
77.5%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
6 Reps
10 Reps
45%
72.5%
3
Pullover (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
4 Reps
10 Reps
40%
55%
72.5%
4
Incline Curl (Dumbbell)
1 Set
1 Set
6 Reps
10 Reps
45%
72.5%
5
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
6
Tricep Extension (Machine)
1 Set
1 Set
6 Reps
10 Reps
45%
72.5%
7
Leg Extension
1 Set
1 Set
6 Reps
10 Reps
45%
72.5%
Day 5
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
3 Reps
6 Reps
35%
50%
65%
82.5%
2
Side Bend (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
45%
77.5%
3
Shrug (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
45%
77.5%
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
4 Reps
8 Reps
40%
55%
77.5%
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
6 Reps
4 Reps
8 Reps
40%
55%
77.5%
6
Calf Raise (Leg Press)
1 Set
1 Set
6 Reps
10 Reps
45%
72.5%
7
Abs Crunch (Machine)
1 Set
1 Set
6 Reps
8 Reps
45%
77.5%
Day 6
1
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6 Reps
4 Reps
6 Reps
50%
70%
82.5%
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
6 Reps
8 Reps
45%
77.5%
3
Hammer Curl (Cable)
1 Set
1 Set
6 Reps
8 Reps
45%
77.5%
4
Standing Pullover (Cable)
1 Set
1 Set
6 Reps
8 Reps
45%
77.5%
5
Tricep Rope Push Down (Cable)
1 Set
8 Reps
77.5%
6
Preacher Curl (Machine)
1 Set
8 Reps
77.5%
7
Lat Pulldown (Single Arm)
1 Set
6 Reps
82.5%