logo
BoostcampPNG

BIKINI BODY Muscle Growth Training Plan (1)

by Couzin C.
7 athletes joined

Program Description

Progressive Overload: Add weight, reps, or reduce rest time weekly. 2. Mind-Muscle Connection: Focus on muscle activation for all sets. 3. Rest: 60-90 seconds for hypertrophy sets, 90-120 seconds for heavy compound lifts. 4. Nutrition: Aim for a calorie surplus with **1.0-1.2

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 29, 2025 04:29
  • Last Edited
    Jun 18, 2025 10:27

Summary

Unleash your potential with the BIKINI BODY Muscle Growth Training Plan, a comprehensive 6-week program designed for those ready to sculpt and strengthen their physique. Committing to six days a week, you'll engage in targeted exercises that focus on building muscle mass and enhancing your overall strength. With a blend of free weights and machines, each session is crafted to challenge your limits while promoting muscle definition. Get ready to transform your body and elevate your fitness journey!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 8
2
Bent Over Row (Barbell, Paused)
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Seated Row (Cable)
3
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
8
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 8
2
Bent Over Row (Barbell, Paused)
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
8
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 8
2
Bent Over Row (Barbell, Paused)
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
8
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 8
2
Bent Over Row (Barbell, Paused)
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
8
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 8
2
Bent Over Row (Barbell, Paused)
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
8
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
10 reps
RPE 8
2
Bent Over Row (Barbell, Paused)
4
10 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
8
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Calf Raise (Leg Press)
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
6
Hack Squat
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
4
Calf Raise (Leg Press)
4
12 reps
RPE 8
5
Leg Extension
4
12 reps
RPE 8
6
Leg Curl
4
12 reps
RPE 8
7
Deadlift (Barbell)
3
10 reps
RPE 8
8
Hip Adductor (Machine)
3
15 reps
RPE 8
9
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
4
Calf Raise (Leg Press)
4
12 reps
RPE 8
5
Leg Extension
4
12 reps
RPE 8
6
Leg Curl
4
12 reps
RPE 8
7
Deadlift (Barbell)
3
10 reps
RPE 8
8
Hip Adductor (Machine)
3
15 reps
RPE 8
9
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
4
Calf Raise (Leg Press)
4
12 reps
RPE 8
5
Leg Extension
4
12 reps
RPE 8
6
Leg Curl
4
12 reps
RPE 8
7
Deadlift (Barbell)
3
10 reps
RPE 8
8
Hip Adductor (Machine)
3
15 reps
RPE 8
9
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
4
Calf Raise (Leg Press)
4
12 reps
RPE 8
5
Leg Extension
4
12 reps
RPE 8
6
Leg Curl
4
12 reps
RPE 8
7
Deadlift (Barbell)
3
10 reps
RPE 8
8
Hip Adductor (Machine)
3
15 reps
RPE 8
9
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8
2
Sumo Deadlift (Paused)
4
8 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Seated Hamstring Curl
4
12 reps
RPE 8
6
Hyperextension
3
15 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8
2
Sumo Deadlift (Paused)
4
8 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Seated Hamstring Curl
4
12 reps
RPE 8
6
Hyperextension
3
15 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8
2
Sumo Deadlift (Paused)
4
8 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Seated Hamstring Curl
4
12 reps
RPE 8
6
Hyperextension
3
15 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8
2
Sumo Deadlift (Paused)
4
8 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Seated Hamstring Curl
4
12 reps
RPE 8
6
Hyperextension
3
15 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8
2
Sumo Deadlift (Paused)
4
8 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Seated Hamstring Curl
4
12 reps
RPE 8
6
Hyperextension
3
15 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
RPE 8
2
Sumo Deadlift (Paused)
4
8 reps
RPE 8
3
Glute Kickback (Cable)
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
5
Seated Hamstring Curl
4
12 reps
RPE 8
6
Hyperextension
3
15 reps
RPE 8
7
Hip Abductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Arnold Press
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Y Raise
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
3
20 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8
Concentration Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Arnold Press
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Y Raise
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
3
20 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8
Concentration Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Arnold Press
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Y Raise
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
3
20 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8
Concentration Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Arnold Press
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Y Raise
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
3
20 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8
Concentration Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Arnold Press
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Y Raise
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
3
20 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8
Concentration Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Arnold Press
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
4
Y Raise
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
3
20 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
8
Concentration Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Goblet Squat
3
15 reps
RPE 8
4
Pull Through (Cable)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Goblet Squat
3
15 reps
RPE 8
4
Pull Through (Cable)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Goblet Squat
3
15 reps
RPE 8
4
Pull Through (Cable)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Goblet Squat
3
15 reps
RPE 8
4
Pull Through (Cable)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Goblet Squat
3
15 reps
RPE 8
4
Pull Through (Cable)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 8
2
Step-Up (Weighted)
3
12 reps
RPE 8
3
Goblet Squat
3
15 reps
RPE 8
4
Pull Through (Cable)
3
15 reps
RPE 8
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Hip Adductor (Machine)
3
15 reps
RPE 8
7
Hammer Curl
3
12 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Assisted)
4 Sets
8 Reps
@8
2
Bent Over Row (Barbell, Paused)
4 Sets
10 Reps
@8
3
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
10 Reps
@8
5
Seated Row (Cable)
3 Sets
12 Reps
@8
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
8
Bicep Curl (Barbell)
4 Sets
12 Reps
@8
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@8
5
Front Raise
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
8
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
Day 4
1
Hip Thrust (Machine)
4 Sets
10 Reps
@8
2
Sumo Deadlift (Paused)
4 Sets
8 Reps
@8
3
Glute Kickback (Cable)
3 Sets
12 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
5
Seated Hamstring Curl
4 Sets
12 Reps
@8
6
Hyperextension
3 Sets
15 Reps
@8
7
Hip Abductor (Machine)
3 Sets
15 Reps
@8
Day 5
1
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8
2
Arnold Press
3 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
4
Y Raise
3 Sets
15 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
6
Face Pull
3 Sets
20 Reps
@8
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
8
Concentration Curl
3 Sets
10 Reps
@8
Day 6
1
Hip Thrust (Barbell)
4 Sets
10 Reps
@8
2
Step-Up (Weighted)
3 Sets
12 Reps
@8
3
Goblet Squat
3 Sets
15 Reps
@8
4
Pull Through (Cable)
3 Sets
15 Reps
@8
5
Hip Abductor (Machine)
3 Sets
15 Reps
@8
6
Hip Adductor (Machine)
3 Sets
15 Reps
@8
7
Hammer Curl
3 Sets
12 Reps
@8
8
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8
3
Calf Raise (Leg Press)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
12 Reps
@8
5
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
6
Hack Squat
3 Sets
8 Reps
@8