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Santa Claude 5 day UULUU

by Brian D.

Program Description

OFF WEEK protocol - your primary muscle-building phase. With better recovery, more time, and higher energy, this is where you push hard and make real progress. This is the foundation of your training cycle. 5 days per week 60-75 minutes High Volume, intensity techniques Key Principles Progressive overload: add weights or reps every week Intensity techniques: Final sets use drop sets, myo reps, rest pause, lengthened partials to drive hypertrophy Frequency: Arms 4-5x/week, Traps 4x/week Warm Up: Band pull-aparts: 2x20 Band face pulls: 2x15 Band dislocations: 2x10 Scap Push ups:15 Dead Hangs Notes/Improvements/Adjustments: - Consider decreasing sets and increasing intensity, at least on some exercises - for lower day ?decrease sets and increase intensity conditioning: rower, bike, carries, sleds - review exercise selection - review intensity modifiers - consider adding warm up exercise prior to daily main/compound lift

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 26, 2025 10:37
  • Last Edited
    Nov 02, 2025 10:09
Muscle Engagement
Front
Back
MuscleSet
Upper Back
19.9%
Biceps
12.2%
Lats
11.4%
Triceps
8.8%
Chest
7.4%
Front Delts
6.5%
Middle Delts
5.9%
Rear Delts
5.9%
Abs
5.6%
Glutes
3.8%
Quadriceps
3.1%
Hamstrings
2.7%
Calves
1.6%
Stretching
1.6%
Forearms
1.2%
Lower Back
0.9%
Adductors
0.6%
Other
0.5%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Kelso Shrug
4
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Band Face Pull
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Kelso Shrug
4
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Band Face Pull
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Kelso Shrug
4
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Band Face Pull
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Kelso Shrug
4
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Band Face Pull
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Kelso Shrug
4
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Band Face Pull
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Kelso Shrug
4
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Band Face Pull
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Shrug (cable)
3
12-15 reps
RPE 9
5
Face Pull
3
15-20 reps
RPE 8
6
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Band Pull Apart
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Shrug (cable)
3
12-15 reps
RPE 9
5
Face Pull
3
15-20 reps
RPE 8
6
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Band Pull Apart
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Shrug (cable)
3
12-15 reps
RPE 9
5
Face Pull
3
15-20 reps
RPE 8
6
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Band Pull Apart
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Shrug (cable)
3
12-15 reps
RPE 9
5
Face Pull
3
15-20 reps
RPE 8
6
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Band Pull Apart
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Shrug (cable)
3
12-15 reps
RPE 9
5
Face Pull
3
15-20 reps
RPE 8
6
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Band Pull Apart
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Shrug (cable)
3
12-15 reps
RPE 9
5
Face Pull
3
15-20 reps
RPE 8
6
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Band Pull Apart
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Banded Walk
1
40 reps
RPE 9
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Dead Bug
3
12 reps
-
6B
Pallof Press
3
10 reps
-
6C
Hollow Hold
3
20-30 mins
-
7
100m Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6-8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Banded Walk
1
40 reps
RPE 9
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Dead Bug
3
12 reps
-
6B
Pallof Press
3
10 reps
-
6C
Hollow Hold
3
20-30 mins
-
7
100m Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Banded Walk
1
40 reps
RPE 9
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Dead Bug
3
12 reps
-
6B
Pallof Press
3
10 reps
-
6C
Hollow Hold
3
20-30 mins
-
7
100m Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Banded Walk
1
40 reps
RPE 9
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Dead Bug
3
12 reps
-
6B
Pallof Press
3
10 reps
-
6C
Hollow Hold
3
20-30 mins
-
7
100m Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Banded Walk
1
40 reps
RPE 9
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Dead Bug
3
12 reps
-
6B
Pallof Press
3
10 reps
-
6C
Hollow Hold
3
20-30 mins
-
7
100m Row
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
2-3 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
4
Lateral Banded Walk
1
40 reps
RPE 9
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Dead Bug
3
12 reps
-
6B
Pallof Press
3
10 reps
-
6C
Hollow Hold
3
20-30 mins
-
7
100m Row
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4
Kelso Shrug
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Overhead Curl
2
15-20 reps
RPE 10
8A
Tricep Pushdown (Cable)
3
15 reps
-
8B
Bicep Curl (Cable)
3
15 reps
-
8C
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4
Kelso Shrug
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Overhead Curl
2
15-20 reps
RPE 10
8A
Tricep Pushdown (Cable)
3
15 reps
-
8B
Bicep Curl (Cable)
3
15 reps
-
8C
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4
Kelso Shrug
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Overhead Curl
2
15-20 reps
RPE 10
8A
Tricep Pushdown (Cable)
3
15 reps
-
8B
Bicep Curl (Cable)
3
15 reps
-
8C
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4
Kelso Shrug
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Overhead Curl
2
15-20 reps
RPE 10
8A
Tricep Pushdown (Cable)
3
15 reps
-
8B
Bicep Curl (Cable)
3
15 reps
-
8C
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4
Kelso Shrug
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Overhead Curl
2
15-20 reps
RPE 10
8A
Tricep Pushdown (Cable)
3
15 reps
-
8B
Bicep Curl (Cable)
3
15 reps
-
8C
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
3
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4
Kelso Shrug
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Overhead Curl
2
15-20 reps
RPE 10
8A
Tricep Pushdown (Cable)
3
15 reps
-
8B
Bicep Curl (Cable)
3
15 reps
-
8C
Upright Row (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
5
Pullover (Dumbbell)
3
12-15 reps
RPE 8
6
Shrug (Dumbbell)
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
5
Pullover (Dumbbell)
3
12-15 reps
RPE 8
6
Shrug (Dumbbell)
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
5
Pullover (Dumbbell)
3
12-15 reps
RPE 8
6
Shrug (Dumbbell)
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
5
Pullover (Dumbbell)
3
12-15 reps
RPE 8
6
Shrug (Dumbbell)
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
5
Pullover (Dumbbell)
3
12-15 reps
RPE 8
6
Shrug (Dumbbell)
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
5
Pullover (Dumbbell)
3
12-15 reps
RPE 8
6
Shrug (Dumbbell)
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Kelso Shrug
4 Sets
10-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Band Face Pull
3 Sets
30 Reps
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
6-8 Reps
@8
2
Lat Pulldown (Single Arm)
3 Sets
8-10 Reps
@8
3
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4
Shrug (cable)
3 Sets
12-15 Reps
@9
5
Face Pull
3 Sets
15-20 Reps
@8
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Bayesian Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
8
Band Pull Apart
5 Sets
AMRAP
-
Day 3
1
Sumo Deadlift (Barbell)
3 Sets
6-8 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@8
4
Lateral Banded Walk
1 Set
40 Reps
@9
5
Standing Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6A
Dead Bug
3 Sets
12 Reps
-
6B
Pallof Press
3 Sets
10 Reps
-
6C
Hollow Hold
3 Sets
20-30 mins
-
7
100m Row
1 Set
-
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
4
Kelso Shrug
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Cable Overhead Curl
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
8A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8C
Upright Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 5
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
2
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
5
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
@10