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BoostcampPNG

bodybouilding program

by Gabriel M.

Program Description

Gg

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 21, 2025 10:52
  • Last Edited
    Dec 08, 2025 12:17
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.3%
Hamstrings
10.6%
Lats
9.2%
Front Delts
9.2%
Upper Back
8.8%
Glutes
8.5%
Triceps
8.5%
Chest
7.7%
Biceps
6%
Middle Delts
5.6%
Rear Delts
4.2%
Abs
3.5%
Lower Back
2.8%
Adductors
2.1%
Forearms
1.4%
Abductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
2
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Pullover (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
5
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
2
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Pullover (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
5
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
2
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Pullover (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
5
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
2
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Pullover (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
5
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
2
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Pullover (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
5
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
2
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Pullover (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
5
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
2
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Pullover (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
5
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
2
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Pullover (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
5
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
3
10-15 reps
-
7
Incline Curl (Dumbbell)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Machine)
3
10-15 reps
-
6
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
2
8-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
5
Leg Press
1
1
6-8 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
2
8-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
5
Leg Press
1
1
6-8 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
2
8-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
5
Leg Press
1
1
6-8 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
2
8-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
5
Leg Press
1
1
6-8 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
2
8-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
5
Leg Press
1
1
6-8 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
2
8-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
5
Leg Press
1
1
6-8 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
2
8-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
5
Leg Press
1
1
6-8 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
2
8-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
5
Leg Press
1
1
6-8 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
2
High Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Low Row Machine
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
6
Lateral Raise (Machine)
3
10-15 reps
-
7
Tricep Extension (Cable)
2
10-12 reps
-
8
Bicep Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
2
High Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Low Row Machine
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
10-15 reps
-
7
Tricep Extension (Cable)
2
10-12 reps
-
8
Bicep Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
2
High Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Low Row Machine
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
6
Lateral Raise (Machine)
3
10-15 reps
-
7
Tricep Extension (Cable)
2
10-12 reps
-
8
Bicep Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
2
High Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Low Row Machine
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
6
Lateral Raise (Machine)
3
10-15 reps
-
7
Tricep Extension (Cable)
2
10-12 reps
-
8
Bicep Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
2
High Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Low Row Machine
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
6
Lateral Raise (Machine)
3
10-15 reps
-
7
Tricep Extension (Cable)
2
10-12 reps
-
8
Bicep Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
2
High Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Low Row Machine
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
6
Lateral Raise (Machine)
3
10-15 reps
-
7
Tricep Extension (Cable)
2
10-12 reps
-
8
Bicep Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
2
High Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Low Row Machine
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
6
Lateral Raise (Machine)
3
10-15 reps
-
7
Tricep Extension (Cable)
2
10-12 reps
-
8
Bicep Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
2
High Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Low Row Machine
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
6
Lateral Raise (Machine)
3
10-15 reps
-
7
Tricep Extension (Cable)
2
10-12 reps
-
8
Bicep Curl (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Squat (Barbell)
1
1
6-8 reps
10-12 reps
-
-
5
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Squat (Barbell)
1
1
6-8 reps
10-12 reps
-
-
5
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Squat (Barbell)
1
1
6-8 reps
10-12 reps
-
-
5
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Squat (Barbell)
1
1
6-8 reps
10-12 reps
-
-
5
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Squat (Barbell)
1
1
6-8 reps
10-12 reps
-
-
5
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Squat (Barbell)
1
1
6-8 reps
10-12 reps
-
-
5
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Squat (Barbell)
1
1
6-8 reps
10-12 reps
-
-
5
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
3
10-15 reps
-
4
Squat (Barbell)
1
1
6-8 reps
10-12 reps
-
-
5
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
Week 1
1 / 8 Weeks
Day 1
1
Single Arm Row (Cable)
1 Set
2 Sets
8-10 Reps
10-12 Reps
-
-
2
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
3
Pullover (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
T-Bar Row
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
5
Lat Pulldown
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
6
Reverse Pec Deck
3 Sets
10-15 Reps
-
7
Incline Curl (Dumbbell)
2 Sets
10-12 Reps
-
Day 3
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
2
Hip Adductor (Machine)
2 Sets
8-10 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Hack Squat
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
5
Leg Press
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
2
Lying Leg Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Squat (Barbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
5
Hip Thrust (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
Day 2
1
Pec Deck (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
3
Chest Press (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
4
Shoulder Press (Plate Loaded)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
5
Lateral Raise (Machine)
3 Sets
10-15 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
2
High Row
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
3
Pec Deck (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Low Row Machine
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
-
6
Lateral Raise (Machine)
3 Sets
10-15 Reps
-
7
Tricep Extension (Cable)
2 Sets
10-12 Reps
-
8
Bicep Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-