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BoostcampPNG

الضرغام رغم الاصابه

by محمد عبدالله
1 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness, Muscle & Sculpting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    150 minutes
  • Created
    May 01, 2025 03:08
  • Last Edited
    Aug 03, 2025 03:24

Summary

Introducing "الضرغام رغم الاصابه," a comprehensive 16-week workout program designed for those looking to build strength and resilience while managing injuries. With four training days each week, this program combines targeted exercises like leg extensions, bench presses, and seated rows to effectively engage major muscle groups. Each session is structured to push your limits with high-intensity sets, ensuring you stay motivated and on track. Whether you're recovering from an injury or simply seeking to enhance your fitness journey, this program offers a strategic approach to help you overcome obstacles and achieve your goals.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Chest
10.9%
Upper Back
10.2%
Biceps
9%
Glutes
8.7%
Front Delts
8.4%
Quadriceps
7.8%
Lats
6.5%
Hamstrings
5.9%
Abs
5.3%
Middle Delts
4.7%
Forearms
2.8%
Lower Back
2.5%
Rear Delts
1.9%
Adductors
1.6%
Calves
1.6%
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Leg Extension
3 Sets
10 Reps
@9
2
Leg Curl
3 Sets
10 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@9
4
Chest Fly (Cable)
3 Sets
10 Reps
@9
5
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@9
7
Seated Cable Crunch
3 Sets
10 Reps
@9
8
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@9
9
Single Arm Pushdown
3 Sets
10 Reps
@9
Day 2
1
Single Leg Press
3 Sets
10 Reps
@9
2
Glute Bridge (Band)
3 Sets
10 Reps
@9
3
Hip Adductor (Machine)
3 Sets
10 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@9
5
Shrug (Dumbbell)
3 Sets
10 Reps
@9
6
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
7
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
9
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@9
10
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@9
Day 3
1
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
2
Hack Squat
3 Sets
10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
4
Chest Press (Machine)
3 Sets
10 Reps
@9
5
Decline Bench Press (Barbell)
3 Sets
10 Reps
@9
6
T-Bar Row
3 Sets
10 Reps
@9
7
Face Pull
3 Sets
10 Reps
@9
8
Tricep Extension (Machine)
3 Sets
10 Reps
@9
9
Seated Calf Raise
3 Sets
10 Reps
@9
10
Hanging Leg Raise
3 Sets
10 Reps
@9
11
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
Day 4
1
Leg Press (45 Degrees)
3 Sets
10 Reps
@9
2
Back Extension
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
4
Pec Deck (Machine)
3 Sets
10 Reps
@9
5
T-Bar Row
3 Sets
10 Reps
@9
6
Lateral Raise (Machine)
3 Sets
10 Reps
@9
7
Bicep Curl (Cable)
3 Sets
10 Reps
@9
8
Side Crunch (Cable)
3 Sets
10 Reps
@9
9
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@9
10
Single Leg Press
3 Sets
10 Reps
@9