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My Custom Program - Berserk Method

by Tal R.

Program Description

Unlock your potential with this 8-week custom workout program designed for those ready to elevate their fitness journey. Committing to five days a week, you'll engage in a balanced mix of strength training, cardio, and mobility work tailored to your goals. Whether you're looking to build muscle, increase endurance, or enhance overall fitness, this program adapts to your needs, ensuring you stay challenged and motivated every step of the way. Get ready to transform your routine and achieve the results you've been striving for!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 14, 2025 08:51
  • Last Edited
    Sep 14, 2025 08:54
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.9%
Triceps
12.6%
Lats
11.6%
Front Delts
9.8%
Biceps
7.5%
Chest
7.3%
Hamstrings
5.4%
Middle Delts
5.1%
Quadriceps
4.7%
Rear Delts
4.6%
Forearms
4.4%
Abs
4.4%
Calves
3.7%
Glutes
2.8%
Lower Back
2.7%
Abductors
0.4%
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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
Dip (Weighted)
3
63%
2
T-Bar Row
3
63%
3
Incline Bench Press (Smith Machine)
4
5-10 reps
-
4
Wide Grip Lat Pulldown
4
5-10 reps
-
5
Preacher Curl (Close Grip)
3
5-10 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Reverse Curl (Cable)
3
8-12 reps
-
8
Lateral Raise (Cable)
4
8-12 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
66%
2
T-Bar Row
3
66%
3
Incline Bench Press (Smith Machine)
4
5-10 reps
-
4
Wide Grip Lat Pulldown
4
5-10 reps
-
5
Preacher Curl (Close Grip)
3
5-10 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Reverse Curl (Cable)
3
8-12 reps
-
8
Lateral Raise (Cable)
4
8-12 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
69%
2
T-Bar Row
3
69%
3
Incline Bench Press (Smith Machine)
4
5-10 reps
-
4
Wide Grip Lat Pulldown
4
5-10 reps
-
5
Preacher Curl (Close Grip)
3
5-10 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Reverse Curl (Cable)
3
8-12 reps
-
8
Lateral Raise (Cable)
4
8-12 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
72%
2
T-Bar Row
3
72%
3
Incline Bench Press (Smith Machine)
4
5-10 reps
-
4
Wide Grip Lat Pulldown
4
5-10 reps
-
5
Preacher Curl (Close Grip)
3
5-10 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Reverse Curl (Cable)
3
8-12 reps
-
8
Lateral Raise (Cable)
4
8-12 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
75%
2
T-Bar Row
3
75%
3
Incline Bench Press (Smith Machine)
4
5-10 reps
-
4
Wide Grip Lat Pulldown
4
5-10 reps
-
5
Preacher Curl (Close Grip)
3
5-10 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Reverse Curl (Cable)
3
8-12 reps
-
8
Lateral Raise (Cable)
4
8-12 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
78%
2
T-Bar Row
3
78%
3
Incline Bench Press (Smith Machine)
4
5-10 reps
-
4
Wide Grip Lat Pulldown
4
5-10 reps
-
5
Preacher Curl (Close Grip)
3
5-10 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Reverse Curl (Cable)
3
8-12 reps
-
8
Lateral Raise (Cable)
4
8-12 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
81%
2
T-Bar Row
3
81%
3
Incline Bench Press (Smith Machine)
4
5-10 reps
-
4
Wide Grip Lat Pulldown
4
5-10 reps
-
5
Preacher Curl (Close Grip)
3
5-10 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Reverse Curl (Cable)
3
8-12 reps
-
8
Lateral Raise (Cable)
4
8-12 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
85%
74%
2
T-Bar Row
1
2
85%
74%
3
Incline Bench Press (Smith Machine)
4
5-10 reps
-
4
Wide Grip Lat Pulldown
4
5-10 reps
-
5
Preacher Curl (Close Grip)
3
5-10 reps
-
6
Seated Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Reverse Curl (Cable)
3
8-12 reps
-
8
Lateral Raise (Cable)
4
8-12 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
63%
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Leg Extension
2
8-12 reps
-
6
Lying Leg Curl
2
5-10 reps
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
66%
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Leg Extension
2
8-12 reps
-
6
Lying Leg Curl
2
5-10 reps
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
69%
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Leg Extension
2
8-12 reps
-
6
Lying Leg Curl
2
5-10 reps
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
72%
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Leg Extension
2
8-12 reps
-
6
Lying Leg Curl
2
5-10 reps
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
75%
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Leg Extension
2
8-12 reps
-
6
Lying Leg Curl
2
5-10 reps
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
78%
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Leg Extension
2
8-12 reps
-
6
Lying Leg Curl
2
5-10 reps
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
81%
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Leg Extension
2
8-12 reps
-
6
Lying Leg Curl
2
5-10 reps
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
-
-
85%
74%
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Rear Delt Fly (Cable)
3
10-15 reps
-
5
Leg Extension
2
8-12 reps
-
6
Lying Leg Curl
2
5-10 reps
-
7
Decline Sit Up (Weighted)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
-
63%
2
Pull-Up (Neutral Grip, Weighted)
3
-
63%
3
Behind-The-Neck Press (Smith Machine)
4
8-12 reps
-
4
Single Arm Row (Cable)
4
5-10 reps
-
5
Hammer Preacher Curl
4
8-12 reps
-
6
Tricep Pushdown (Cable)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Chest Supported Lateral Raise
4
10-15 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
-
66%
2
Pull-Up (Neutral Grip, Weighted)
3
-
66%
3
Behind-The-Neck Press (Smith Machine)
4
8-12 reps
-
4
Single Arm Row (Cable)
4
5-10 reps
-
5
Hammer Preacher Curl
4
8-12 reps
-
6
Tricep Pushdown (Cable)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Chest Supported Lateral Raise
4
10-15 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
-
69%
2
Pull-Up (Neutral Grip, Weighted)
3
-
69%
3
Behind-The-Neck Press (Smith Machine)
4
8-12 reps
-
4
Single Arm Row (Cable)
4
5-10 reps
-
5
Hammer Preacher Curl
4
8-12 reps
-
6
Tricep Pushdown (Cable)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Chest Supported Lateral Raise
4
10-15 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
-
72%
2
Pull-Up (Neutral Grip, Weighted)
3
-
72%
3
Behind-The-Neck Press (Smith Machine)
4
8-12 reps
-
4
Single Arm Row (Cable)
4
5-10 reps
-
5
Hammer Preacher Curl
4
8-12 reps
-
6
Tricep Pushdown (Cable)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Chest Supported Lateral Raise
4
10-15 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
-
75%
2
Pull-Up (Neutral Grip, Weighted)
3
-
75%
3
Behind-The-Neck Press (Smith Machine)
4
8-12 reps
-
4
Single Arm Row (Cable)
4
5-10 reps
-
5
Hammer Preacher Curl
4
8-12 reps
-
6
Tricep Pushdown (Cable)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Chest Supported Lateral Raise
4
10-15 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
-
78%
2
Pull-Up (Neutral Grip, Weighted)
3
-
78%
3
Behind-The-Neck Press (Smith Machine)
4
8-12 reps
-
4
Single Arm Row (Cable)
4
5-10 reps
-
5
Hammer Preacher Curl
4
8-12 reps
-
6
Tricep Pushdown (Cable)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Chest Supported Lateral Raise
4
10-15 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
-
81%
2
Pull-Up (Neutral Grip, Weighted)
3
-
81%
3
Behind-The-Neck Press (Smith Machine)
4
8-12 reps
-
4
Single Arm Row (Cable)
4
5-10 reps
-
5
Hammer Preacher Curl
4
8-12 reps
-
6
Tricep Pushdown (Cable)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Chest Supported Lateral Raise
4
10-15 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
-
-
85%
74%
2
Pull-Up (Neutral Grip, Weighted)
1
2
-
-
85%
74%
3
Behind-The-Neck Press (Smith Machine)
4
8-12 reps
-
4
Single Arm Row (Cable)
4
5-10 reps
-
5
Hammer Preacher Curl
4
8-12 reps
-
6
Tricep Pushdown (Cable)
3
5-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Chest Supported Lateral Raise
4
10-15 reps
-
9
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
-
56.7%
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Leg Extension
2
8-12 reps
-
6
Seated Hamstring Curl
2
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
-
59.4%
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Leg Extension
2
8-12 reps
-
6
Seated Hamstring Curl
2
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
-
62.1%
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Leg Extension
2
8-12 reps
-
6
Seated Hamstring Curl
2
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
-
64.8%
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Leg Extension
2
8-12 reps
-
6
Seated Hamstring Curl
2
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
-
67.5%
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Leg Extension
2
8-12 reps
-
6
Seated Hamstring Curl
2
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
-
70.2%
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Leg Extension
2
8-12 reps
-
6
Seated Hamstring Curl
2
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
-
72.9%
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Leg Extension
2
8-12 reps
-
6
Seated Hamstring Curl
2
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
2
-
-
76.5%
66.6%
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Back Extension (Weighted)
2
5-10 reps
-
4
Reverse Pec Deck
3
15-20 reps
-
5
Leg Extension
2
8-12 reps
-
6
Seated Hamstring Curl
2
5-10 reps
-
7
Decline Sit Up (Weighted)
3
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
-
2
Chest Supported Row (Dumbbell)
3
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-15 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
-
2
Chest Supported Row (Dumbbell)
3
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-15 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
-
2
Chest Supported Row (Dumbbell)
3
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-15 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-15 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-15 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
-
2
Chest Supported Row (Dumbbell)
3
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-15 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-10 reps
-
2
Chest Supported Row (Dumbbell)
3
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-15 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-10 reps
-
2
Chest Supported Row (Dumbbell)
3
5-10 reps
-
3
Pec Deck (Machine)
3
10-15 reps
-
4
Behind-the-Neck Lat Pulldown
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-15 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Dip (Weighted)
1 Set
1 Set
1 Set
63%
63%
63%
2
T-Bar Row
1 Set
1 Set
1 Set
63%
63%
63%
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
-
4
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
-
5
Preacher Curl (Close Grip)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
6
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Reverse Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
9
Wrist Curls
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
-
-
-
63%
63%
63%
2
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Lying Leg Curl
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
7
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
Day 3
1
AD Press (Smith Machine)
1 Set
1 Set
1 Set
-
-
-
63%
63%
63%
2
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
-
-
-
63%
63%
63%
3
Behind-The-Neck Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
4
Single Arm Row (Cable)
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
-
5
Hammer Preacher Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
8
Chest Supported Lateral Raise
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
9
Wrist Curls
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 4
1
Leg Press (45 Degrees,Paused)
1 Set
1 Set
1 Set
-
-
-
56.7%
56.7%
56.7%
2
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Back Extension (Weighted)
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
4
Reverse Pec Deck
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Seated Hamstring Curl
1 Set
1 Set
5-10 Reps
5-10 Reps
-
-
7
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
Day 5
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Behind-the-Neck Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
JM Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-