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Program Description

Strength training beside running, swimming, and muay thai

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 01, 2024 08:05
  • Last Edited
    Oct 01, 2024 08:26
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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
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
5
Pallof Press
3
12 reps
6
Ab Wheel
3
8 reps
7
Bicycle Crunch
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
5
Pallof Press
3
12 reps
6
Ab Wheel
3
8 reps
7
Bicycle Crunch
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
5
Pallof Press
3
12 reps
6
Ab Wheel
3
8 reps
7
Bicycle Crunch
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
5
Pallof Press
3
12 reps
6
Ab Wheel
3
8 reps
7
Bicycle Crunch
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
5
Pallof Press
3
12 reps
6
Ab Wheel
3
8 reps
7
Bicycle Crunch
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
5
Pallof Press
3
12 reps
6
Ab Wheel
3
8 reps
7
Bicycle Crunch
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
5
Pallof Press
3
12 reps
6
Ab Wheel
3
8 reps
7
Bicycle Crunch
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
5
Pallof Press
3
12 reps
6
Ab Wheel
3
8 reps
7
Bicycle Crunch
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
5
Pallof Press
3
12 reps
6
Ab Wheel
3
8 reps
7
Bicycle Crunch
2
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
5
Pallof Press
3
12 reps
6
Ab Wheel
3
8 reps
7
Bicycle Crunch
2
20 reps
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
@7
@7
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@8
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
4
Leg Press
2 Sets
1 Set
15 Reps
12 Reps
@6
@6
5
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@6
Day 2
1
Pull-Up (Weighted)
4 Sets
5 Reps
@9
2
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
@8
@8
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
@7
@7
4
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
5
T-Bar Row
3 Sets
12 Reps
@7
6
Face Pull
3 Sets
15 Reps
@8
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@6
8
Hammer Curl
3 Sets
12 Reps
@6
9
Concentration Curl
2 Sets
12 Reps
@6
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
5 Reps
@7
@7
2
Overhead Press (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
@7
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Dip (Bodyweight)
3 Sets
12 Reps
@6
5
Lateral Raise (Cable)
3 Sets
15 Reps
@7
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@7
7
Bench Press (Close Grip)
3 Sets
10 Reps
@7
8
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Hanging Leg Raise
4 Sets
12 Reps
@6
2
Wood Chop
4 Sets
12 Reps
@6
3
Russian Twist (Dumbbell)
4 Sets
15 Reps
@6
4
Plank
3 Sets
1 mins
5
Pallof Press
3 Sets
12 Reps
6
Ab Wheel
3 Sets
8 Reps
7
Bicycle Crunch
2 Sets
20 Reps