logo
BoostcampPNG

EOD Full Body High Intensity Low Volume Training

by Ethan MacLean
1 athletes joined

Program Description

This high intensity, low volume, high frequency workout program is perfect for a later novice and intermediate lifter who loves training hard without getting super sore. This full body workout program is ment to be training every other day, training each body part with just 2 sets 1 exercise per muscle group each day. Focusing on a different group of muscles each day, with both low, moderate, and high reps to maximize the range of both strength, hypertrophy, and endurance while training low volume. This program is inspired by Jordan Peters full body training routine. You should check out his YouTube channel, it has a lot of great videos full of information.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 15, 2025 03:42
  • Last Edited
    Sep 22, 2025 04:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Biceps
10.1%
Front Delts
9%
Hamstrings
8.7%
Chest
8.7%
Upper Back
7.5%
Quadriceps
7.5%
Lats
7.1%
Glutes
7.1%
Middle Delts
7%
Lower Back
3.6%
Rear Delts
3%
Adductors
2.5%
Forearms
2.5%
Abs
2.3%
Calves
1.9%
Abductors
0.3%
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Leg Extension
2
10-15 reps
RPE 10
7
Leg Curl
2
10-15 reps
RPE 10
8
Machine Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Leg Extension
2
10-15 reps
RPE 10
7
Leg Curl
2
10-15 reps
RPE 10
8
Machine Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Back Extension (Weighted)
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Machine Preacher Curl
2
10-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Back Extension (Weighted)
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Machine Preacher Curl
2
10-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
5-8 reps
RPE 10
2
Alternating Dumbbell Curl
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Chest Press (Machine)
2
6-10 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
7
Lying Leg Curl
2
6-10 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
5-8 reps
RPE 10
2
Alternating Dumbbell Curl
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Chest Press (Machine)
2
6-10 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
7
Lying Leg Curl
2
6-10 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-6 reps
RPE 10
2
Smith Romanian Deadlift
2
5-8 reps
RPE 10
3
Abs Crunch (Machine)
2
6-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Single Arm Row (Cable)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-6 reps
RPE 10
2
Smith Romanian Deadlift
2
5-8 reps
RPE 10
3
Abs Crunch (Machine)
2
6-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Single Arm Row (Cable)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Leg Extension
2
10-15 reps
RPE 10
7
Leg Curl
2
10-15 reps
RPE 10
8
Machine Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Leg Extension
2
10-15 reps
RPE 10
7
Leg Curl
2
10-15 reps
RPE 10
8
Machine Calf Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-6 reps
RPE 10
2
Smith Romanian Deadlift
2
5-8 reps
RPE 10
3
Abs Crunch (Machine)
2
6-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Single Arm Row (Cable)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-6 reps
RPE 10
2
Smith Romanian Deadlift
2
5-8 reps
RPE 10
3
Abs Crunch (Machine)
2
6-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Single Arm Row (Cable)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Leg Extension
2
10-15 reps
RPE 10
7
Leg Curl
2
10-15 reps
RPE 10
8
Machine Calf Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Leg Extension
2
10-15 reps
RPE 10
7
Leg Curl
2
10-15 reps
RPE 10
8
Machine Calf Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Back Extension (Weighted)
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Machine Preacher Curl
2
10-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Back Extension (Weighted)
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Machine Preacher Curl
2
10-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
5-8 reps
RPE 10
2
Alternating Dumbbell Curl
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Chest Press (Machine)
2
6-10 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
7
Lying Leg Curl
2
6-10 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
5-8 reps
RPE 10
2
Alternating Dumbbell Curl
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Chest Press (Machine)
2
6-10 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
7
Lying Leg Curl
2
6-10 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-6 reps
RPE 10
2
Smith Romanian Deadlift
2
5-8 reps
RPE 10
3
Abs Crunch (Machine)
2
6-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Single Arm Row (Cable)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-6 reps
RPE 10
2
Smith Romanian Deadlift
2
5-8 reps
RPE 10
3
Abs Crunch (Machine)
2
6-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Single Arm Row (Cable)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
5-8 reps
RPE 10
2
Alternating Dumbbell Curl
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Chest Press (Machine)
2
6-10 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
7
Lying Leg Curl
2
6-10 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
5-8 reps
RPE 10
2
Alternating Dumbbell Curl
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Chest Press (Machine)
2
6-10 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
7
Lying Leg Curl
2
6-10 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-6 reps
RPE 10
2
Smith Romanian Deadlift
2
5-8 reps
RPE 10
3
Abs Crunch (Machine)
2
6-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Single Arm Row (Cable)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-6 reps
RPE 10
2
Smith Romanian Deadlift
2
5-8 reps
RPE 10
3
Abs Crunch (Machine)
2
6-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Single Arm Row (Cable)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Leg Extension
2
10-15 reps
RPE 10
7
Leg Curl
2
10-15 reps
RPE 10
8
Machine Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Leg Extension
2
10-15 reps
RPE 10
7
Leg Curl
2
10-15 reps
RPE 10
8
Machine Calf Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Back Extension (Weighted)
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Machine Preacher Curl
2
10-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Back Extension (Weighted)
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Machine Preacher Curl
2
10-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
5-8 reps
RPE 10
2
Alternating Dumbbell Curl
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Chest Press (Machine)
2
6-10 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
7
Lying Leg Curl
2
6-10 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
5-8 reps
RPE 10
2
Alternating Dumbbell Curl
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Chest Press (Machine)
2
6-10 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
7
Lying Leg Curl
2
6-10 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Back Extension (Weighted)
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Machine Preacher Curl
2
10-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
5-8 reps
RPE 10
2
Alternating Dumbbell Curl
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
5
Chest Press (Machine)
2
6-10 reps
RPE 10
6
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
7
Lying Leg Curl
2
6-10 reps
RPE 10
8
Reverse Pec Deck
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-6 reps
RPE 10
2
Smith Romanian Deadlift
2
5-8 reps
RPE 10
3
Abs Crunch (Machine)
2
6-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 10
6
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Single Arm Row (Cable)
2
8-12 reps
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lat Pulldown
2
5-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
French Press
2
8-12 reps
RPE 10
6
Leg Extension
2
10-15 reps
RPE 10
7
Leg Curl
2
10-15 reps
RPE 10
8
Machine Calf Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Back Extension (Weighted)
2
5-8 reps
RPE 10
3
Hip Adductor (Machine)
2
5-8 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Chest Fly (Machine)
2
6-10 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Machine Preacher Curl
2
10-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
@10
2
Lat Pulldown
2 Sets
5-8 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
French Press
2 Sets
8-12 Reps
@10
6
Leg Extension
2 Sets
10-15 Reps
@10
7
Leg Curl
2 Sets
10-15 Reps
@10
8
Machine Calf Raise
2 Sets
10-15 Reps
@10
Day 2
1
Squat (Smith Machine)
2 Sets
4-6 Reps
@10
2
Smith Romanian Deadlift
2 Sets
5-8 Reps
@10
3
Abs Crunch (Machine)
2 Sets
6-10 Reps
@10
4
Bicep Curl (Cable)
2 Sets
6-10 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@10
6
Behind The Back Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Single Arm Row (Cable)
2 Sets
8-12 Reps
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
Day 4
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
@10
2
Back Extension (Weighted)
2 Sets
5-8 Reps
@10
3
Hip Adductor (Machine)
2 Sets
5-8 Reps
@10
4
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
5
Chest Fly (Machine)
2 Sets
6-10 Reps
@10
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
7
Machine Preacher Curl
2 Sets
10-15 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
AD Press (Smith Machine)
2 Sets
5-8 Reps
@10
2
Alternating Dumbbell Curl
2 Sets
5-8 Reps
@10
3
Seated Dip (Machine)
2 Sets
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
5
Chest Press (Machine)
2 Sets
6-10 Reps
@10
6
Bulgarian Split Squat (Dumbbell)
2 Sets
5-8 Reps
@10
7
Lying Leg Curl
2 Sets
6-10 Reps
@10
8
Reverse Pec Deck
2 Sets
8-12 Reps
@10