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BEEJ

by William D.
1 athletes joined

Program Description

Get huge

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 21, 2025 04:47
  • Last Edited
    Jun 21, 2025 05:07
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Leg Extension
4 Sets
12 Reps
@10
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
3
Seated Hamstring Curl
4 Sets
12 Reps
@10
4
Split Squat (Dumbbell)
4 Sets
8 Reps
@10
5
Walking Lunge
4 Sets
10 Reps
@8
Day 2
1
Chest Press (Machine)
4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@10
3A
Skull Crusher (Barbell)
4 Sets
15 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
4
Tricep Extension (Cable)
4 Sets
12 Reps
@10
5
Pec Deck (Machine)
4 Sets
8 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
3B
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
4
Wide Grip Pull-Up
4 Sets
99 Reps
@10
Day 4
1
Leg Extension
4 Sets
12 Reps
@10
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
@10
3
Seated Hamstring Curl
4 Sets
12 Reps
@10
4
Split Squat (Dumbbell)
4 Sets
8 Reps
@10
5
Walking Lunge
4 Sets
10 Reps
@8
Day 5
1
Chest Press (Machine)
4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@10
3A
Skull Crusher (Barbell)
4 Sets
15 Reps
-
3B
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
4
Tricep Extension (Cable)
4 Sets
12 Reps
@10
5
Pec Deck (Machine)
4 Sets
8 Reps
@10
Day 6
1
Lat Pulldown
3 Sets
8 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
3B
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
4
Wide Grip Pull-Up
4 Sets
99 Reps
@10