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Hasumo

by Hanguyeeen .

Program Description

Improve the weakest points, training more muscle linked with SBD. Wish you have a nice day. Plz comment for me to know how your feeling and i will change to make it better and better .

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 02, 2025 03:53
  • Last Edited
    Jun 18, 2025 11:33

Summary

**Hasumo** is an 8-week strength training program designed to elevate your upper body game with a focused 4-day weekly split. Each session targets major muscle groups through a combination of compound and isolation exercises, ensuring balanced development and strength gains. With a variety of movements like the Bench Press, Dumbbell Shoulder Press, and Cable Flys, you'll build muscle and enhance your performance. Get ready to push your limits and achieve the results you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Decline Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 7
RPE 9
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
8 reps
RPE 7
RPE 9
5
Lateral Raise (Dumbbell)
1
2
12 reps
8 reps
RPE 7
RPE 9
6
Arnold Press
2
12 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
2
2
12 reps
8 reps
RPE 7
RPE 8
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
10
Single Arm Pushdown
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
2
Legs Up Bench Press (Barbell)
4
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 9
RPE 9
4
Cable Crossover
2
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
8 reps
RPE 7
RPE 9
6
Lateral Raise (Dumbbell)
1
2
12 reps
8 reps
RPE 7
RPE 9
7
Rear Delt Fly (Dumbbell)
2
2
12 reps
8 reps
RPE 7
RPE 8
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
10
Single Arm Pushdown
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Decline Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 7
RPE 9
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
8 reps
RPE 7
RPE 9
5
Lateral Raise (Dumbbell)
1
2
12 reps
8 reps
RPE 7
RPE 9
6
Arnold Press
2
12 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
2
2
12 reps
8 reps
RPE 7
RPE 8
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
10
Single Arm Pushdown
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
2
Legs Up Bench Press (Barbell)
4
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 9
RPE 9
4
Cable Crossover
2
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
8 reps
RPE 7
RPE 9
6
Lateral Raise (Dumbbell)
1
2
12 reps
8 reps
RPE 7
RPE 9
7
Rear Delt Fly (Dumbbell)
2
2
12 reps
8 reps
RPE 7
RPE 8
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
10
Single Arm Pushdown
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Decline Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 7
RPE 9
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
8 reps
RPE 7
RPE 9
5
Lateral Raise (Dumbbell)
1
2
12 reps
8 reps
RPE 7
RPE 9
6
Arnold Press
2
12 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
2
2
12 reps
8 reps
RPE 7
RPE 8
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
10
Single Arm Pushdown
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
2
Legs Up Bench Press (Barbell)
4
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 9
RPE 9
4
Cable Crossover
2
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
8 reps
RPE 7
RPE 9
6
Lateral Raise (Dumbbell)
1
2
12 reps
8 reps
RPE 7
RPE 9
7
Rear Delt Fly (Dumbbell)
2
2
12 reps
8 reps
RPE 7
RPE 8
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
10
Single Arm Pushdown
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Decline Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 7
RPE 9
3
Cable Crossover
2
12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
8 reps
RPE 7
RPE 9
5
Lateral Raise (Dumbbell)
1
2
12 reps
8 reps
RPE 7
RPE 9
6
Arnold Press
2
12 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
2
2
12 reps
8 reps
RPE 7
RPE 8
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
10
Single Arm Pushdown
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
2
Legs Up Bench Press (Barbell)
4
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
2
12 reps
8 reps
RPE 9
RPE 9
4
Cable Crossover
2
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
2
12 reps
8 reps
RPE 7
RPE 9
6
Lateral Raise (Dumbbell)
1
2
12 reps
8 reps
RPE 7
RPE 9
7
Rear Delt Fly (Dumbbell)
2
2
12 reps
8 reps
RPE 7
RPE 8
8
Pec Fly (Dumbbell)
2
8 reps
RPE 9
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
10
Single Arm Pushdown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
2
2
12 reps
8 reps
RPE 7.5
RPE 9
3
Seated Row (Cable)
1
2
12 reps
8 reps
RPE 7.5
RPE 9
4
Bicep Curl (Cable)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
5
Hammer Curl
2
2
12 reps
8 reps
RPE 7.5
RPE 8
6
Lat Pulldown (Close Grip)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
7
Shrug (Dumbbell)
3
8 reps
RPE 8
8
Rear Delt Fly (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 9
2
Meadow Row
3
8 reps
RPE 8
3
Lat Pulldown
2
2
12 reps
8 reps
RPE 7.5
RPE 9
4
Seated Row (Cable)
1
2
12 reps
8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Cable)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
6
Hammer Curl
2
2
12 reps
8 reps
RPE 7.5
RPE 8
7
Lat Pulldown (Close Grip)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
8
Shrug (Dumbbell)
3
8 reps
RPE 8
9
Arnold Press
1
2
8 reps
8 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
2
2
12 reps
8 reps
RPE 7.5
RPE 9
3
Seated Row (Cable)
1
2
12 reps
8 reps
RPE 7.5
RPE 9
4
Bicep Curl (Cable)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
5
Hammer Curl
2
2
12 reps
8 reps
RPE 7.5
RPE 8
6
Lat Pulldown (Close Grip)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
7
Shrug (Dumbbell)
3
8 reps
RPE 8
8
Rear Delt Fly (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 9
2
Meadow Row
3
8 reps
RPE 8
3
Lat Pulldown
2
2
12 reps
8 reps
RPE 7.5
RPE 9
4
Seated Row (Cable)
1
2
12 reps
8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Cable)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
6
Hammer Curl
2
2
12 reps
8 reps
RPE 7.5
RPE 8
7
Lat Pulldown (Close Grip)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
8
Shrug (Dumbbell)
3
8 reps
RPE 8
9
Arnold Press
1
2
8 reps
8 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
2
2
12 reps
8 reps
RPE 7.5
RPE 9
3
Seated Row (Cable)
1
2
12 reps
8 reps
RPE 7.5
RPE 9
4
Bicep Curl (Cable)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
5
Hammer Curl
2
2
12 reps
8 reps
RPE 7.5
RPE 8
6
Lat Pulldown (Close Grip)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
7
Shrug (Dumbbell)
3
8 reps
RPE 8
8
Rear Delt Fly (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 9
2
Meadow Row
3
8 reps
RPE 8
3
Lat Pulldown
2
2
12 reps
8 reps
RPE 7.5
RPE 9
4
Seated Row (Cable)
1
2
12 reps
8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Cable)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
6
Hammer Curl
2
2
12 reps
8 reps
RPE 7.5
RPE 8
7
Lat Pulldown (Close Grip)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
8
Shrug (Dumbbell)
3
8 reps
RPE 8
9
Arnold Press
1
2
8 reps
8 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12 reps
8 reps
RPE 8
RPE 9
2
Lat Pulldown
2
2
12 reps
8 reps
RPE 7.5
RPE 9
3
Seated Row (Cable)
1
2
12 reps
8 reps
RPE 7.5
RPE 9
4
Bicep Curl (Cable)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
5
Hammer Curl
2
2
12 reps
8 reps
RPE 7.5
RPE 8
6
Lat Pulldown (Close Grip)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
7
Shrug (Dumbbell)
3
8 reps
RPE 8
8
Rear Delt Fly (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
12 reps
RPE 9
2
Meadow Row
3
8 reps
RPE 8
3
Lat Pulldown
2
2
12 reps
8 reps
RPE 7.5
RPE 9
4
Seated Row (Cable)
1
2
12 reps
8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Cable)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
6
Hammer Curl
2
2
12 reps
8 reps
RPE 7.5
RPE 8
7
Lat Pulldown (Close Grip)
2
2
12 reps
8 reps
RPE 7.5
RPE 9
8
Shrug (Dumbbell)
3
8 reps
RPE 8
9
Arnold Press
1
2
8 reps
8 reps
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12 reps
8 reps
RPE 7.5
RPE 9
2
Leg Curl
2
2
12 reps
8 reps
RPE 7.5
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 8
5
Lunge (Dumbbell)
4
8 reps
RPE 9
6
Single Leg Deadlift
3
8 reps
RPE 7.5
7
Lying Leg Curl
4
8 reps
RPE 8
8
Back Extension
1
2
12 reps
12 reps
RPE 7.5
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12 reps
8 reps
RPE 7.5
RPE 9
2
Leg Curl
2
2
12 reps
8 reps
RPE 7.5
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 8
5
Lunge (Dumbbell)
4
8 reps
RPE 9
6
Single Leg Deadlift
3
8 reps
RPE 7.5
7
Lying Leg Curl
4
8 reps
RPE 8
8
Back Extension
1
2
12 reps
12 reps
RPE 7.5
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12 reps
8 reps
RPE 7.5
RPE 9
2
Leg Curl
2
2
12 reps
8 reps
RPE 7.5
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 8
5
Lunge (Dumbbell)
4
8 reps
RPE 9
6
Single Leg Deadlift
3
8 reps
RPE 7.5
7
Lying Leg Curl
4
8 reps
RPE 8
8
Back Extension
1
2
12 reps
12 reps
RPE 7.5
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12 reps
8 reps
RPE 7.5
RPE 9
2
Leg Curl
2
2
12 reps
8 reps
RPE 7.5
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 8
5
Lunge (Dumbbell)
4
8 reps
RPE 9
6
Single Leg Deadlift
3
8 reps
RPE 7.5
7
Lying Leg Curl
4
8 reps
RPE 8
8
Back Extension
1
2
12 reps
12 reps
RPE 7.5
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12 reps
8 reps
RPE 7.5
RPE 9
2
Leg Curl
2
2
12 reps
8 reps
RPE 7.5
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 8
5
Lunge (Dumbbell)
4
8 reps
RPE 9
6
Single Leg Deadlift
3
8 reps
RPE 7.5
7
Lying Leg Curl
4
8 reps
RPE 8
8
Back Extension
1
2
12 reps
12 reps
RPE 7.5
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
12 reps
8 reps
RPE 7.5
RPE 9
2
Leg Curl
2
2
12 reps
8 reps
RPE 7.5
RPE 9
3
Squat (Barbell)
3
8 reps
RPE 8
4
Goblet Squat
3
8 reps
RPE 8
5
Lunge (Dumbbell)
4
8 reps
RPE 9
6
Single Leg Deadlift
3
8 reps
RPE 7.5
7
Lying Leg Curl
4
8 reps
RPE 8
8
Back Extension
1
2
12 reps
12 reps
RPE 7.5
RPE 8
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
12 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Snatch Deadlift
3
8 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Arnold Press
2
12 reps
RPE 9
8
One Arm Bent Over Row
4
12 reps
RPE 7.5
9
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
12 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Snatch Deadlift
3
8 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Arnold Press
2
12 reps
RPE 9
8
One Arm Bent Over Row
4
12 reps
RPE 7.5
9
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
12 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Snatch Deadlift
3
8 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Arnold Press
2
12 reps
RPE 9
8
One Arm Bent Over Row
4
12 reps
RPE 7.5
9
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
12 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Snatch Deadlift
3
8 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Arnold Press
2
12 reps
RPE 9
8
One Arm Bent Over Row
4
12 reps
RPE 7.5
9
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
12 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Snatch Deadlift
3
8 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Arnold Press
2
12 reps
RPE 9
8
One Arm Bent Over Row
4
12 reps
RPE 7.5
9
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
12 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Snatch Deadlift
3
8 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Arnold Press
2
12 reps
RPE 9
8
One Arm Bent Over Row
4
12 reps
RPE 7.5
9
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
12 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Snatch Deadlift
3
8 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Arnold Press
2
12 reps
RPE 9
8
One Arm Bent Over Row
4
12 reps
RPE 7.5
9
Hammer Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
12 reps
RPE 9
2
Deadlift (Barbell)
3
8 reps
RPE 8
3
Snatch Deadlift
3
8 reps
RPE 8
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
7
Arnold Press
2
12 reps
RPE 9
8
One Arm Bent Over Row
4
12 reps
RPE 7.5
9
Hammer Curl
4
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@9
2
Decline Bench Press (Dumbbell)
2 Sets
2 Sets
12 Reps
8 Reps
@7
@9
3
Cable Crossover
2 Sets
12 Reps
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
@7
@9
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
@7
@9
6
Arnold Press
2 Sets
12 Reps
@7
7
Rear Delt Fly (Dumbbell)
2 Sets
2 Sets
12 Reps
8 Reps
@7
@8
8
Pec Fly (Dumbbell)
2 Sets
8 Reps
@9
9
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
10
Single Arm Pushdown
3 Sets
8 Reps
@7
Day 2
1
Barbell Row
2 Sets
1 Set
12 Reps
8 Reps
@8
@9
2
Lat Pulldown
2 Sets
2 Sets
12 Reps
8 Reps
@7.5
@9
3
Seated Row (Cable)
1 Set
2 Sets
12 Reps
8 Reps
@7.5
@9
4
Bicep Curl (Cable)
2 Sets
2 Sets
12 Reps
8 Reps
@7.5
@9
5
Hammer Curl
2 Sets
2 Sets
12 Reps
8 Reps
@7.5
@8
6
Lat Pulldown (Close Grip)
2 Sets
2 Sets
12 Reps
8 Reps
@7.5
@9
7
Shrug (Dumbbell)
3 Sets
8 Reps
@8
8
Rear Delt Fly (Cable)
3 Sets
8 Reps
@8
Day 3
1
Leg Extension
2 Sets
2 Sets
12 Reps
8 Reps
@7.5
@9
2
Leg Curl
2 Sets
2 Sets
12 Reps
8 Reps
@7.5
@9
3
Squat (Barbell)
3 Sets
8 Reps
@8
4
Goblet Squat
3 Sets
8 Reps
@8
5
Lunge (Dumbbell)
4 Sets
8 Reps
@9
6
Single Leg Deadlift
3 Sets
8 Reps
@7.5
7
Lying Leg Curl
4 Sets
8 Reps
@8
8
Back Extension
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
9
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Rack Pull (Barbell)
3 Sets
12 Reps
@9
2
Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Snatch Deadlift
3 Sets
8 Reps
@8
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8
7
Arnold Press
2 Sets
12 Reps
@9
8
One Arm Bent Over Row
4 Sets
12 Reps
@7.5
9
Hammer Curl
4 Sets
12 Reps
@8