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Ironclad Mass Method

by Inevitable

Program Description

Break through plateaus and drive linear progression. Constructed for mid-level intermediates. Utilizes a double progression model, no more arbitrary guessing.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 14, 2025 01:43
  • Last Edited
    Jul 14, 2025 02:05
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-8 reps
RPE 8-9
2
High Bar Squat (Barbell)
2
4-8 reps
RPE 8-9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 8-9
4
Lat Prayer
2
4-8 reps
RPE 9
5A
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
5B
Kelso Shrug
2
4-8 reps
RPE 9
6
Front Raise Cable
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
8
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
11
Lateral Raise (Cable)
2
4-8 reps
RPE 9
12A
Leg Extension
2
4-8 reps
RPE 9
12B
Leg Curl
2
4-8 reps
RPE 9
13A
Neck Extension
1
8-12 reps
RPE 9
13B
Neck Lateral Flexion
1
8-12 reps
RPE 9
13C
Neck Flexion
1
8-12 reps
RPE 9
14
Calve Raise On Leg Press
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-8 reps
RPE 8-9
2
High Bar Squat (Barbell)
2
4-8 reps
RPE 8-9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 8-9
4
Lat Prayer
2
4-8 reps
RPE 9
5A
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
5B
Kelso Shrug
2
4-8 reps
RPE 9
6
Front Raise Cable
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
8
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
11
Lateral Raise (Cable)
2
4-8 reps
RPE 9
12A
Leg Extension
2
4-8 reps
RPE 9
12B
Leg Curl
2
4-8 reps
RPE 9
13A
Neck Extension
1
8-12 reps
RPE 9
13B
Neck Lateral Flexion
1
8-12 reps
RPE 9
13C
Neck Flexion
1
8-12 reps
RPE 9
14
Calve Raise On Leg Press
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-8 reps
RPE 8-9
2
High Bar Squat (Barbell)
2
4-8 reps
RPE 8-9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 8-9
4
Lat Prayer
2
4-8 reps
RPE 9
5A
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
5B
Kelso Shrug
2
4-8 reps
RPE 9
6
Front Raise Cable
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
8
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
11
Lateral Raise (Cable)
2
4-8 reps
RPE 9
12A
Leg Extension
2
4-8 reps
RPE 9
12B
Leg Curl
2
4-8 reps
RPE 9
13A
Neck Extension
1
8-12 reps
RPE 9
13B
Neck Lateral Flexion
1
8-12 reps
RPE 9
13C
Neck Flexion
1
8-12 reps
RPE 9
14
Calve Raise On Leg Press
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-8 reps
RPE 8-9
2
High Bar Squat (Barbell)
2
4-8 reps
RPE 8-9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 8-9
4
Lat Prayer
2
4-8 reps
RPE 9
5A
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
5B
Kelso Shrug
2
4-8 reps
RPE 9
6
Front Raise Cable
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
8
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
11
Lateral Raise (Cable)
2
4-8 reps
RPE 9
12A
Leg Extension
2
4-8 reps
RPE 9
12B
Leg Curl
2
4-8 reps
RPE 9
13A
Neck Extension
1
8-12 reps
RPE 9
13B
Neck Lateral Flexion
1
8-12 reps
RPE 9
13C
Neck Flexion
1
8-12 reps
RPE 9
14
Calve Raise On Leg Press
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-8 reps
RPE 8-9
2
High Bar Squat (Barbell)
2
4-8 reps
RPE 8-9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 8-9
4
Lat Prayer
2
4-8 reps
RPE 9
5A
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
5B
Kelso Shrug
2
4-8 reps
RPE 9
6
Front Raise Cable
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
8
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
11
Lateral Raise (Cable)
2
4-8 reps
RPE 9
12A
Leg Extension
2
4-8 reps
RPE 9
12B
Leg Curl
2
4-8 reps
RPE 9
13A
Neck Extension
1
8-12 reps
RPE 9
13B
Neck Lateral Flexion
1
8-12 reps
RPE 9
13C
Neck Flexion
1
8-12 reps
RPE 9
14
Calve Raise On Leg Press
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 8-9
4
Lat Prayer
2
4-8 reps
RPE 9
5A
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
5B
Kelso Shrug
2
4-8 reps
RPE 9
6
Front Raise Cable
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
8
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
11
Lateral Raise (Cable)
2
4-8 reps
RPE 9
12A
Leg Extension
2
4-8 reps
RPE 9
12B
Leg Curl
2
4-8 reps
RPE 9
13A
Neck Extension
1
8-12 reps
RPE 9
13B
Neck Lateral Flexion
1
8-12 reps
RPE 9
13C
Neck Flexion
1
8-12 reps
RPE 9
14
Calve Raise On Leg Press
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 8-9
4
Lat Prayer
2
4-8 reps
RPE 9
5A
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
5B
Kelso Shrug
2
4-8 reps
RPE 9
6
Front Raise Cable
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
8
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
11
Lateral Raise (Cable)
2
4-8 reps
RPE 9
12A
Leg Extension
2
4-8 reps
RPE 9
12B
Leg Curl
2
4-8 reps
RPE 9
13A
Neck Extension
1
8-12 reps
RPE 9
13B
Neck Lateral Flexion
1
8-12 reps
RPE 9
13C
Neck Flexion
1
8-12 reps
RPE 9
14
Calve Raise On Leg Press
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 8-9
4
Lat Prayer
2
4-8 reps
RPE 9
5A
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
5B
Kelso Shrug
2
4-8 reps
RPE 9
6
Front Raise Cable
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
8
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
11
Lateral Raise (Cable)
2
4-8 reps
RPE 9
12A
Leg Extension
2
4-8 reps
RPE 9
12B
Leg Curl
2
4-8 reps
RPE 9
13A
Neck Extension
1
8-12 reps
RPE 9
13B
Neck Lateral Flexion
1
8-12 reps
RPE 9
13C
Neck Flexion
1
8-12 reps
RPE 9
14
Calve Raise On Leg Press
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 8-9
4
Lat Prayer
2
4-8 reps
RPE 9
5A
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
5B
Kelso Shrug
2
4-8 reps
RPE 9
6
Front Raise Cable
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
8
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
11
Lateral Raise (Cable)
2
4-8 reps
RPE 9
12A
Leg Extension
2
4-8 reps
RPE 9
12B
Leg Curl
2
4-8 reps
RPE 9
13A
Neck Extension
1
8-12 reps
RPE 9
13B
Neck Lateral Flexion
1
8-12 reps
RPE 9
13C
Neck Flexion
1
8-12 reps
RPE 9
14
Calve Raise On Leg Press
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 8-9
4
Lat Prayer
2
4-8 reps
RPE 9
5A
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
5B
Kelso Shrug
2
4-8 reps
RPE 9
6
Front Raise Cable
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
8
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
11
Lateral Raise (Cable)
2
4-8 reps
RPE 9
12A
Leg Extension
2
4-8 reps
RPE 9
12B
Leg Curl
2
4-8 reps
RPE 9
13A
Neck Extension
1
8-12 reps
RPE 9
13B
Neck Lateral Flexion
1
8-12 reps
RPE 9
13C
Neck Flexion
1
8-12 reps
RPE 9
14
Calve Raise On Leg Press
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-8 reps
RPE 8-9
2
High Bar Squat (Barbell)
2
4-8 reps
RPE 8-9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 8-9
4
Lat Prayer
2
4-8 reps
RPE 9
5A
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
5B
Kelso Shrug
2
4-8 reps
RPE 9
6
Front Raise Cable
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
8
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
11
Lateral Raise (Cable)
2
4-8 reps
RPE 9
12A
Leg Extension
2
4-8 reps
RPE 9
12B
Leg Curl
2
4-8 reps
RPE 9
13A
Neck Extension
1
8-12 reps
RPE 9
13B
Neck Lateral Flexion
1
8-12 reps
RPE 9
13C
Neck Flexion
1
8-12 reps
RPE 9
14
Calve Raise On Leg Press
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-8 reps
RPE 8-9
2
High Bar Squat (Barbell)
2
4-8 reps
RPE 8-9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 8-9
4
Lat Prayer
2
4-8 reps
RPE 9
5A
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
5B
Kelso Shrug
2
4-8 reps
RPE 9
6
Front Raise Cable
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
8
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
11
Lateral Raise (Cable)
2
4-8 reps
RPE 9
12A
Leg Extension
2
4-8 reps
RPE 9
12B
Leg Curl
2
4-8 reps
RPE 9
13A
Neck Extension
1
8-12 reps
RPE 9
13B
Neck Lateral Flexion
1
8-12 reps
RPE 9
13C
Neck Flexion
1
8-12 reps
RPE 9
14
Calve Raise On Leg Press
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-8 reps
RPE 8-9
2
High Bar Squat (Barbell)
2
4-8 reps
RPE 8-9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 8-9
4
Lat Prayer
2
4-8 reps
RPE 9
5A
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
5B
Kelso Shrug
2
4-8 reps
RPE 9
6
Front Raise Cable
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
8
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
11
Lateral Raise (Cable)
2
4-8 reps
RPE 9
12A
Leg Extension
2
4-8 reps
RPE 9
12B
Leg Curl
2
4-8 reps
RPE 9
13A
Neck Extension
1
8-12 reps
RPE 9
13B
Neck Lateral Flexion
1
8-12 reps
RPE 9
13C
Neck Flexion
1
8-12 reps
RPE 9
14
Calve Raise On Leg Press
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-8 reps
RPE 8-9
2
High Bar Squat (Barbell)
2
4-8 reps
RPE 8-9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 8-9
4
Lat Prayer
2
4-8 reps
RPE 9
5A
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
5B
Kelso Shrug
2
4-8 reps
RPE 9
6
Front Raise Cable
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
8
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
11
Lateral Raise (Cable)
2
4-8 reps
RPE 9
12A
Leg Extension
2
4-8 reps
RPE 9
12B
Leg Curl
2
4-8 reps
RPE 9
13A
Neck Extension
1
8-12 reps
RPE 9
13B
Neck Lateral Flexion
1
8-12 reps
RPE 9
13C
Neck Flexion
1
8-12 reps
RPE 9
14
Calve Raise On Leg Press
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
4-8 reps
RPE 8-9
2
High Bar Squat (Barbell)
2
4-8 reps
RPE 8-9
3
Pull-Up (Weighted)
2
4-8 reps
RPE 8-9
4
Lat Prayer
2
4-8 reps
RPE 9
5A
Rear Delt Fly (Cable)
2
4-8 reps
RPE 9
5B
Kelso Shrug
2
4-8 reps
RPE 9
6
Front Raise Cable
2
4-8 reps
RPE 9
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
8
Incline Hammer Curl (Dumbbell)
1
4-8 reps
RPE 9
9
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
11
Lateral Raise (Cable)
2
4-8 reps
RPE 9
12A
Leg Extension
2
4-8 reps
RPE 9
12B
Leg Curl
2
4-8 reps
RPE 9
13A
Neck Extension
1
8-12 reps
RPE 9
13B
Neck Lateral Flexion
1
8-12 reps
RPE 9
13C
Neck Flexion
1
8-12 reps
RPE 9
14
Calve Raise On Leg Press
2
4-8 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Wide Grip)
2 Sets
4-8 Reps
@8-9
2
High Bar Squat (Barbell)
2 Sets
4-8 Reps
@8-9
3
Pull-Up (Weighted)
2 Sets
4-8 Reps
@8-9
4
Lat Prayer
2 Sets
4-8 Reps
@9
5A
Rear Delt Fly (Cable)
2 Sets
4-8 Reps
@9
5B
Kelso Shrug
2 Sets
4-8 Reps
@9
6
Front Raise Cable
2 Sets
4-8 Reps
@9
7
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@9
8
Incline Hammer Curl (Dumbbell)
1 Set
4-8 Reps
@9
9
Tricep Pushdown (Cable)
2 Sets
4-8 Reps
@9
10
Overhead Tricep Extension (Cable)
2 Sets
4-8 Reps
@9
11
Lateral Raise (Cable)
2 Sets
4-8 Reps
@9
12A
Leg Extension
2 Sets
4-8 Reps
@9
12B
Leg Curl
2 Sets
4-8 Reps
@9
13A
Neck Extension
1 Set
8-12 Reps
@9
13B
Neck Lateral Flexion
1 Set
8-12 Reps
@9
13C
Neck Flexion
1 Set
8-12 Reps
@9
14
Calve Raise On Leg Press
2 Sets
4-8 Reps
@9
Day 2
1
Bench Press (Wide Grip)
2 Sets
4-8 Reps
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
@8-9
3
Pull-Up (Weighted)
2 Sets
4-8 Reps
@8-9
4
Lat Prayer
2 Sets
4-8 Reps
@9
5A
Rear Delt Fly (Cable)
2 Sets
4-8 Reps
@9
5B
Kelso Shrug
2 Sets
4-8 Reps
@9
6
Front Raise Cable
2 Sets
4-8 Reps
@9
7
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@9
8
Incline Hammer Curl (Dumbbell)
1 Set
4-8 Reps
@9
9
Tricep Pushdown (Cable)
2 Sets
4-8 Reps
@9
10
Overhead Tricep Extension (Cable)
2 Sets
4-8 Reps
@9
11
Lateral Raise (Cable)
2 Sets
4-8 Reps
@9
12A
Leg Extension
2 Sets
4-8 Reps
@9
12B
Leg Curl
2 Sets
4-8 Reps
@9
13A
Neck Extension
1 Set
8-12 Reps
@9
13B
Neck Lateral Flexion
1 Set
8-12 Reps
@9
13C
Neck Flexion
1 Set
8-12 Reps
@9
14
Calve Raise On Leg Press
2 Sets
4-8 Reps
@9
Day 3
1
Bench Press (Wide Grip)
2 Sets
4-8 Reps
@8-9
2
High Bar Squat (Barbell)
2 Sets
4-8 Reps
@8-9
3
Pull-Up (Weighted)
2 Sets
4-8 Reps
@8-9
4
Lat Prayer
2 Sets
4-8 Reps
@9
5A
Rear Delt Fly (Cable)
2 Sets
4-8 Reps
@9
5B
Kelso Shrug
2 Sets
4-8 Reps
@9
6
Front Raise Cable
2 Sets
4-8 Reps
@9
7
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@9
8
Incline Hammer Curl (Dumbbell)
1 Set
4-8 Reps
@9
9
Tricep Pushdown (Cable)
2 Sets
4-8 Reps
@9
10
Overhead Tricep Extension (Cable)
2 Sets
4-8 Reps
@9
11
Lateral Raise (Cable)
2 Sets
4-8 Reps
@9
12A
Leg Extension
2 Sets
4-8 Reps
@9
12B
Leg Curl
2 Sets
4-8 Reps
@9
13A
Neck Extension
1 Set
8-12 Reps
@9
13B
Neck Lateral Flexion
1 Set
8-12 Reps
@9
13C
Neck Flexion
1 Set
8-12 Reps
@9
14
Calve Raise On Leg Press
2 Sets
4-8 Reps
@9