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BoostcampPNG

Hyperbolic Time Chamber

by Jaron Z.
5.0
(1 rating)

Program Description

Moderate volume, but high intensity. This will work during a cut or during a massing phase.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 06, 2025 08:32
  • Last Edited
    Dec 06, 2025 08:43
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Forearms
8.9%
Front Delts
8.4%
Biceps
8.1%
Triceps
7.9%
Hamstrings
7.7%
Middle Delts
7.4%
Abs
6.8%
Chest
6.8%
Lats
6.7%
Quadriceps
5%
Glutes
4.6%
Calves
4.3%
Rear Delts
1.7%
Abductors
1.1%
Lower Back
1%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Guillotine Press
4
6-12 reps
RPE 8-10
2
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
8-12 reps
RPE 8-10
4
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
5
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8-10
6
Shrug (Barbell)
4
8-15 reps
RPE 10
7
Front Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Guillotine Press
4
6-12 reps
RPE 8-10
2
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
8-12 reps
RPE 8-10
4
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
5
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8-10
6
Shrug (Barbell)
4
8-15 reps
RPE 10
7
Front Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Guillotine Press
4
6-12 reps
RPE 8-10
2
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
8-12 reps
RPE 8-10
4
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
5
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8-10
6
Shrug (Barbell)
4
8-15 reps
RPE 10
7
Front Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Guillotine Press
4
6-12 reps
RPE 8-10
2
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
8-12 reps
RPE 8-10
4
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
5
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8-10
6
Shrug (Barbell)
4
8-15 reps
RPE 10
7
Front Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Guillotine Press
4
6-12 reps
RPE 8-10
2
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
8-12 reps
RPE 8-10
4
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
5
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8-10
6
Shrug (Barbell)
4
8-15 reps
RPE 10
7
Front Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Guillotine Press
4
6-12 reps
RPE 8-10
2
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
8-12 reps
RPE 8-10
4
Pullover (Dumbbell)
3
8-20 reps
RPE 8-10
5
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8-10
6
Shrug (Barbell)
4
8-15 reps
RPE 10
7
Front Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6
Seated Lateral Raise
3
10-15 reps
RPE 8-10
7
Upright Row (Barbell)
2
8-15 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
4
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6
Seated Lateral Raise
3
10-15 reps
RPE 8-10
7
Upright Row (Barbell)
2
8-15 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
4
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6
Seated Lateral Raise
3
10-15 reps
RPE 8-10
7
Upright Row (Barbell)
2
8-15 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
4
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6
Seated Lateral Raise
3
10-15 reps
RPE 8-10
7
Upright Row (Barbell)
2
8-15 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
4
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6
Seated Lateral Raise
3
10-15 reps
RPE 8-10
7
Upright Row (Barbell)
2
8-15 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
4
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6
Seated Lateral Raise
3
10-15 reps
RPE 8-10
7
Upright Row (Barbell)
2
8-15 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
4
10-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-15 reps
RPE 8-10
3
Leg Extension
2
12-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Standing Calf Raise
5
10-20 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-15 reps
RPE 8-10
3
Leg Extension
2
12-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Standing Calf Raise
5
10-20 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-15 reps
RPE 8-10
3
Leg Extension
2
12-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Standing Calf Raise
5
10-20 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-15 reps
RPE 8-10
3
Leg Extension
2
12-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Standing Calf Raise
5
10-20 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-15 reps
RPE 8-10
3
Leg Extension
2
12-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Standing Calf Raise
5
10-20 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-15 reps
RPE 8-10
3
Leg Extension
2
12-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Standing Calf Raise
5
10-20 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
2
Lat Pulldown
3
8-15 reps
RPE 8-10
3
Barbell Row
2
8-15 reps
RPE 8-10
4
Face Pull
3
10-20 reps
RPE 10
5
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
6
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
7
Shrug (Barbell)
4
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
2
Lat Pulldown
3
8-15 reps
RPE 8-10
3
Barbell Row
2
8-15 reps
RPE 8-10
4
Face Pull
3
10-20 reps
RPE 10
5
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
6
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
7
Shrug (Barbell)
4
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
2
Lat Pulldown
3
8-15 reps
RPE 8-10
3
Barbell Row
2
8-15 reps
RPE 8-10
4
Face Pull
3
10-20 reps
RPE 10
5
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
6
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
7
Shrug (Barbell)
4
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
2
Lat Pulldown
3
8-15 reps
RPE 8-10
3
Barbell Row
2
8-15 reps
RPE 8-10
4
Face Pull
3
10-20 reps
RPE 10
5
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
6
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
7
Shrug (Barbell)
4
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
2
Lat Pulldown
3
8-15 reps
RPE 8-10
3
Barbell Row
2
8-15 reps
RPE 8-10
4
Face Pull
3
10-20 reps
RPE 10
5
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
6
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
7
Shrug (Barbell)
4
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8-10
2
Lat Pulldown
3
8-15 reps
RPE 8-10
3
Barbell Row
2
8-15 reps
RPE 8-10
4
Face Pull
3
10-20 reps
RPE 10
5
Incline Bench Press (Barbell)
4
6-12 reps
RPE 8-10
6
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
7
Shrug (Barbell)
4
8-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise
4
8-15 reps
RPE 8-10
2
Upright Row (Cable)
4
10-15 reps
RPE 8-10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8-10
6
Reverse Curl (Barbell)
3
8-15 reps
RPE 8-10
7
Wrist Curls
4
10-30 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
4
10-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise
4
8-15 reps
RPE 8-10
2
Upright Row (Cable)
4
10-15 reps
RPE 8-10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8-10
6
Reverse Curl (Barbell)
3
8-15 reps
RPE 8-10
7
Wrist Curls
4
10-30 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
4
10-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise
4
8-15 reps
RPE 8-10
2
Upright Row (Cable)
4
10-15 reps
RPE 8-10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8-10
6
Reverse Curl (Barbell)
3
8-15 reps
RPE 8-10
7
Wrist Curls
4
10-30 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
4
10-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise
4
8-15 reps
RPE 8-10
2
Upright Row (Cable)
4
10-15 reps
RPE 8-10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8-10
6
Reverse Curl (Barbell)
3
8-15 reps
RPE 8-10
7
Wrist Curls
4
10-30 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
4
10-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise
4
8-15 reps
RPE 8-10
2
Upright Row (Cable)
4
10-15 reps
RPE 8-10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8-10
6
Reverse Curl (Barbell)
3
8-15 reps
RPE 8-10
7
Wrist Curls
4
10-30 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
4
10-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise
4
8-15 reps
RPE 8-10
2
Upright Row (Cable)
4
10-15 reps
RPE 8-10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8-10
6
Reverse Curl (Barbell)
3
8-15 reps
RPE 8-10
7
Wrist Curls
4
10-30 reps
RPE 10
8
Reverse Wrist Curl (Barbell)
4
10-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 8-10
2
Platz Squat
2
6-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
4
Leg Press
2
8-15 reps
RPE 8-10
5
Standing Calf Raise
5
10-20 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 8-10
2
Platz Squat
2
6-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
4
Leg Press
2
8-15 reps
RPE 8-10
5
Standing Calf Raise
5
10-20 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 8-10
2
Platz Squat
2
6-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
4
Leg Press
2
8-15 reps
RPE 8-10
5
Standing Calf Raise
5
10-20 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 8-10
2
Platz Squat
2
6-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
4
Leg Press
2
8-15 reps
RPE 8-10
5
Standing Calf Raise
5
10-20 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 8-10
2
Platz Squat
2
6-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
4
Leg Press
2
8-15 reps
RPE 8-10
5
Standing Calf Raise
5
10-20 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-15 reps
RPE 8-10
2
Platz Squat
2
6-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
4
Leg Press
2
8-15 reps
RPE 8-10
5
Standing Calf Raise
5
10-20 reps
RPE 8-10
6
Cable Crunch
3
AMRAP
RPE 8-10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Guillotine Press
4 Sets
6-12 Reps
@8-10
2
Chest Fly (Machine)
3 Sets
8-12 Reps
@8-10
3
Barbell Row
3 Sets
8-12 Reps
@8-10
4
Pullover (Dumbbell)
3 Sets
8-20 Reps
@8-10
5
Lat Pulldown (Close Grip)
2 Sets
8-15 Reps
@8-10
6
Shrug (Barbell)
4 Sets
8-15 Reps
@10
7
Front Raise
3 Sets
10-20 Reps
@10
Day 3
1
Leg Curl
3 Sets
8-20 Reps
@8-10
2
Leg Press
3 Sets
8-15 Reps
@8-10
3
Leg Extension
2 Sets
12-20 Reps
@8-10
4
Squat (Barbell)
2 Sets
5-12 Reps
@8-10
5
Standing Calf Raise
5 Sets
10-20 Reps
@8-10
6
Cable Crunch
3 Sets
AMRAP
@8-10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1
Seated Lateral Raise
4 Sets
8-15 Reps
@8-10
2
Upright Row (Cable)
4 Sets
10-15 Reps
@8-10
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8-10
5
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@8-10
6
Reverse Curl (Barbell)
3 Sets
8-15 Reps
@8-10
7
Wrist Curls
4 Sets
10-30 Reps
@10
8
Reverse Wrist Curl (Barbell)
4 Sets
10-30 Reps
@10
Day 2
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8-10
3
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
@8-10
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8-10
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
@10
6
Seated Lateral Raise
3 Sets
10-15 Reps
@8-10
7
Upright Row (Barbell)
2 Sets
8-15 Reps
@8-10
8
Wrist Curls
4 Sets
10-30 Reps
@10
9
Reverse Wrist Curl (Barbell)
4 Sets
10-30 Reps
@10
Day 6
1
Lying Leg Curl
3 Sets
8-15 Reps
@8-10
2
Platz Squat
2 Sets
6-12 Reps
@8-10
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@8-10
4
Leg Press
2 Sets
8-15 Reps
@8-10
5
Standing Calf Raise
5 Sets
10-20 Reps
@8-10
6
Cable Crunch
3 Sets
AMRAP
@8-10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 4
1
Lat Pulldown (Single Arm)
3 Sets
8-15 Reps
@8-10
2
Lat Pulldown
3 Sets
8-15 Reps
@8-10
3
Barbell Row
2 Sets
8-15 Reps
@8-10
4
Face Pull
3 Sets
10-20 Reps
@10
5
Incline Bench Press (Barbell)
4 Sets
6-12 Reps
@8-10
6
Chest Fly (Machine)
3 Sets
8-12 Reps
@8-10
7
Shrug (Barbell)
4 Sets
8-20 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Jaron Z.Age 38, Man
15 hours ago
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I ran this during my cutting phase. I was able to retain basically all my muscle, as well as making some improvements during my deficit. It can be kind of intense, though.