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Just Getting Bigger

by Tim K.

Program Description

Inspired by Sam Sulek, a winter program about using the extra downtime to get as big as possible. Lots of calories and rest necessary

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 04, 2025 03:58
  • Last Edited
    Nov 04, 2025 04:27
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.4%
Lats
10.9%
Upper Back
10.8%
Triceps
10.6%
Chest
8.2%
Biceps
8.2%
Front Delts
8%
Hamstrings
7.2%
Middle Delts
7.2%
Rear Delts
4.2%
Glutes
4.2%
Calves
4.1%
Forearms
2.3%
Abs
1.5%
Adductors
0.8%
Abductors
0.5%
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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
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8
2
Single Arm Iso Row
2
10-15 reps
RPE 10
3
Barbell Row
2
10 reps
RPE 8
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 10
5
Lat Pulldown
1
10-15 reps
RPE 10
6
Straight Arm Pulldown
1
15-20 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8
2
Single Arm Iso Row
2
10-15 reps
RPE 10
3
Barbell Row
2
10 reps
RPE 8
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 10
5
Lat Pulldown
1
10-15 reps
RPE 10
6
Straight Arm Pulldown
1
15-20 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8
2
Single Arm Iso Row
2
10-15 reps
RPE 10
3
Barbell Row
2
10 reps
RPE 8
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 10
5
Lat Pulldown
1
10-15 reps
RPE 10
6
Straight Arm Pulldown
1
15-20 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8
2
Single Arm Iso Row
2
10-15 reps
RPE 10
3
Barbell Row
2
10 reps
RPE 8
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 10
5
Lat Pulldown
1
10-15 reps
RPE 10
6
Straight Arm Pulldown
1
15-20 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8
2
Single Arm Iso Row
2
10-15 reps
RPE 10
3
Barbell Row
2
10 reps
RPE 8
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 10
5
Lat Pulldown
1
10-15 reps
RPE 10
6
Straight Arm Pulldown
1
15-20 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8
2
Single Arm Iso Row
2
10-15 reps
RPE 10
3
Barbell Row
2
10 reps
RPE 8
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 10
5
Lat Pulldown
1
10-15 reps
RPE 10
6
Straight Arm Pulldown
1
15-20 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8
2
Single Arm Iso Row
2
10-15 reps
RPE 10
3
Barbell Row
2
10 reps
RPE 8
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 10
5
Lat Pulldown
1
10-15 reps
RPE 10
6
Straight Arm Pulldown
1
15-20 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8
2
Single Arm Iso Row
2
10-15 reps
RPE 10
3
Barbell Row
2
10 reps
RPE 8
4
Single Arm High Row (Cable)
2
10-15 reps
RPE 10
5
Lat Pulldown
1
10-15 reps
RPE 10
6
Straight Arm Pulldown
1
15-20 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8
2
Chest Press (Machine)
2
10-15 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Overhead Press (Barbell)
2
5 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8
2
Chest Press (Machine)
2
10-15 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Overhead Press (Barbell)
2
5 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8
2
Chest Press (Machine)
2
10-15 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Overhead Press (Barbell)
2
5 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8
2
Chest Press (Machine)
2
10-15 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Overhead Press (Barbell)
2
5 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8
2
Chest Press (Machine)
2
10-15 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Overhead Press (Barbell)
2
5 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8
2
Chest Press (Machine)
2
10-15 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Overhead Press (Barbell)
2
5 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8
2
Chest Press (Machine)
2
10-15 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Overhead Press (Barbell)
2
5 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8
2
Chest Press (Machine)
2
10-15 reps
RPE 10
3
Chest Fly (Machine)
2
10-15 reps
RPE 10
4
Overhead Press (Barbell)
2
5 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
High Bar Squat (Barbell)
1
10 reps
RPE 10
4
Leg Press
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
High Bar Squat (Barbell)
1
10 reps
RPE 10
4
Leg Press
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
High Bar Squat (Barbell)
1
10 reps
RPE 10
4
Leg Press
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
High Bar Squat (Barbell)
1
10 reps
RPE 10
4
Leg Press
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
High Bar Squat (Barbell)
1
10 reps
RPE 10
4
Leg Press
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
High Bar Squat (Barbell)
1
10 reps
RPE 10
4
Leg Press
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
High Bar Squat (Barbell)
1
10 reps
RPE 10
4
Leg Press
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
High Bar Squat (Barbell)
1
10 reps
RPE 10
4
Leg Press
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
3
Straight Arm Pulldown
1
15-20 reps
RPE 10
4
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8
5
Chest Press (Machine)
2
10-15 reps
RPE 10
6
Overhead Press (Barbell)
1
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
3
Straight Arm Pulldown
1
15-20 reps
RPE 10
4
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8
5
Chest Press (Machine)
2
10-15 reps
RPE 10
6
Overhead Press (Barbell)
1
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
3
Straight Arm Pulldown
1
15-20 reps
RPE 10
4
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8
5
Chest Press (Machine)
2
10-15 reps
RPE 10
6
Overhead Press (Barbell)
1
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
3
Straight Arm Pulldown
1
15-20 reps
RPE 10
4
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8
5
Chest Press (Machine)
2
10-15 reps
RPE 10
6
Overhead Press (Barbell)
1
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
3
Straight Arm Pulldown
1
15-20 reps
RPE 10
4
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8
5
Chest Press (Machine)
2
10-15 reps
RPE 10
6
Overhead Press (Barbell)
1
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
3
Straight Arm Pulldown
1
15-20 reps
RPE 10
4
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8
5
Chest Press (Machine)
2
10-15 reps
RPE 10
6
Overhead Press (Barbell)
1
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
3
Straight Arm Pulldown
1
15-20 reps
RPE 10
4
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8
5
Chest Press (Machine)
2
10-15 reps
RPE 10
6
Overhead Press (Barbell)
1
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 10
3
Straight Arm Pulldown
1
15-20 reps
RPE 10
4
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8
5
Chest Press (Machine)
2
10-15 reps
RPE 10
6
Overhead Press (Barbell)
1
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
10-15 reps
RPE 10
2
Hammer Curl
2
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
15-20 reps
RPE 10
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
10-15 reps
RPE 10
2
Hammer Curl
2
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
15-20 reps
RPE 10
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
10-15 reps
RPE 10
2
Hammer Curl
2
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
15-20 reps
RPE 10
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
10-15 reps
RPE 10
2
Hammer Curl
2
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
15-20 reps
RPE 10
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
10-15 reps
RPE 10
2
Hammer Curl
2
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
15-20 reps
RPE 10
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
10-15 reps
RPE 10
2
Hammer Curl
2
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
15-20 reps
RPE 10
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
10-15 reps
RPE 10
2
Hammer Curl
2
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
15-20 reps
RPE 10
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
10-15 reps
RPE 10
2
Hammer Curl
2
10-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
2
15-20 reps
RPE 10
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
High Bar Squat (Barbell)
1
1
5 reps
15 reps
RPE 10
RPE 10
4
Lunge (Barbell)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
High Bar Squat (Barbell)
1
1
5 reps
15 reps
RPE 10
RPE 10
4
Lunge (Barbell)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
High Bar Squat (Barbell)
1
1
5 reps
15 reps
RPE 10
RPE 10
4
Lunge (Barbell)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
High Bar Squat (Barbell)
1
1
5 reps
15 reps
RPE 10
RPE 10
4
Lunge (Barbell)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
High Bar Squat (Barbell)
1
1
5 reps
15 reps
RPE 10
RPE 10
4
Lunge (Barbell)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
High Bar Squat (Barbell)
1
1
5 reps
15 reps
RPE 10
RPE 10
4
Lunge (Barbell)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
High Bar Squat (Barbell)
1
1
5 reps
15 reps
RPE 10
RPE 10
4
Lunge (Barbell)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
High Bar Squat (Barbell)
1
1
5 reps
15 reps
RPE 10
RPE 10
4
Lunge (Barbell)
2
10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@8
2
Single Arm Iso Row
2 Sets
10-15 Reps
@10
3
Barbell Row
2 Sets
10 Reps
@8
4
Single Arm High Row (Cable)
2 Sets
10-15 Reps
@10
5
Lat Pulldown
1 Set
10-15 Reps
@10
6
Straight Arm Pulldown
1 Set
15-20 Reps
@10
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
5-10 Reps
@8
2
Chest Press (Machine)
2 Sets
10-15 Reps
@10
3
Chest Fly (Machine)
2 Sets
10-15 Reps
@10
4
Overhead Press (Barbell)
2 Sets
5 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Lying Leg Curl
2 Sets
10-15 Reps
@10
2
Leg Extension
3 Sets
10-15 Reps
@10
3
High Bar Squat (Barbell)
1 Set
10 Reps
@10
4
Leg Press
3 Sets
10-15 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
Day 4
1
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@10
3
Straight Arm Pulldown
1 Set
15-20 Reps
@10
4
Incline Bench Press (Barbell)
2 Sets
10-15 Reps
@8
5
Chest Press (Machine)
2 Sets
10-15 Reps
@10
6
Overhead Press (Barbell)
1 Set
10-15 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
Day 5
1
Alternating Dumbbell Curl
2 Sets
10-15 Reps
@10
2
Hammer Curl
2 Sets
10-15 Reps
@10
3
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@10
4
Tricep Rope Push Down (Cable)
2 Sets
15-20 Reps
@10
5
Single Arm Pushdown
2 Sets
8-12 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
@10
Day 6
1
Lying Leg Curl
2 Sets
10-15 Reps
@10
2
Leg Extension
3 Sets
10-15 Reps
@10
3
High Bar Squat (Barbell)
1 Set
1 Set
5 Reps
15 Reps
@10
@10
4
Lunge (Barbell)
2 Sets
10 Reps
@10
5
Standing Calf Raise
2 Sets
10-15 Reps
@10