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Luis Personal Program

by Luis Donna

Program Description

Increase / Maintain strength in the Big 3, with an added emphasis on arm hypertrophy. There is lower volume on the legs to allow for better performance on running days (rest days).

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 15, 2025 06:38
  • Last Edited
    Apr 15, 2025 07:39
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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)
4
4-5 reps
77.5%
2
Dip (Weighted)
2
1
3-8 reps
3-8 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-20 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
8
Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Dip (Weighted)
2
1
3-8 reps
3-8 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-20 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
8
Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
82.5%
2
Dip (Weighted)
2
1
3-8 reps
3-8 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-20 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
8
Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Dip (Weighted)
2
1
3-8 reps
3-8 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-20 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
8
Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
1 reps
90%
92.5%
2
Dip (Weighted)
2
1
3-8 reps
3-8 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-20 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
8
Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1 reps
6 reps
92.5%
80%
2
Dip (Weighted)
2
1
3-8 reps
3-8 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-20 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
8
Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
6 reps
92.5%
95%
80%
2
Dip (Weighted)
2
1
3-8 reps
3-8 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-20 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
8
Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
6 reps
100%
80%
2
Dip (Weighted)
2
1
3-8 reps
3-8 reps
RPE 8
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Seated Calf Raise
4
12-20 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
8
Abs Crunch (Bodyweight)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-5 reps
77.5%
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
4
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Seated Calf Raise
4
15-20 reps
RPE 9
7
Hip Abductor (Machine)
3
10-15 reps
RPE 8-9
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
4
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Seated Calf Raise
4
15-20 reps
RPE 9
7
Hip Abductor (Machine)
3
10-15 reps
RPE 8-9
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82.5%
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
4
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Seated Calf Raise
4
15-20 reps
RPE 9
7
Hip Abductor (Machine)
3
10-15 reps
RPE 8-9
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
4
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Seated Calf Raise
4
15-20 reps
RPE 9
7
Hip Abductor (Machine)
3
10-15 reps
RPE 8-9
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2 reps
1 reps
90%
92.5%
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
4
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Seated Calf Raise
4
15-20 reps
RPE 9
7
Hip Abductor (Machine)
3
10-15 reps
RPE 8-9
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1 reps
5 reps
92.5%
80%
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
4
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Seated Calf Raise
4
15-20 reps
RPE 9
7
Hip Abductor (Machine)
3
10-15 reps
RPE 8-9
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
5 reps
92.5%
95%
80%
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
4
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Seated Calf Raise
4
15-20 reps
RPE 9
7
Hip Abductor (Machine)
3
10-15 reps
RPE 8-9
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
5 reps
100%
80%
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Weighted)
4
8-10 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Seated Calf Raise
4
15-20 reps
RPE 9
7
Hip Abductor (Machine)
3
10-15 reps
RPE 8-9
8
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Face Pull
4
10-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
7
Standing Calf Raise
3
12-20 reps
RPE 9
8
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Face Pull
4
10-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
7
Standing Calf Raise
3
12-20 reps
RPE 9
8
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Face Pull
4
10-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
7
Standing Calf Raise
3
12-20 reps
RPE 9
8
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Face Pull
4
10-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
7
Standing Calf Raise
3
12-20 reps
RPE 9
8
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Face Pull
4
10-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
7
Standing Calf Raise
3
12-20 reps
RPE 9
8
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Face Pull
4
10-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
7
Standing Calf Raise
3
12-20 reps
RPE 9
8
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Face Pull
4
10-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
7
Standing Calf Raise
3
12-20 reps
RPE 9
8
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Preacher Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
5
Face Pull
4
10-12 reps
RPE 9
6
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
7
Standing Calf Raise
3
12-20 reps
RPE 9
8
Cable Crunch
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Platz Squat
3
8-10 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Pull-Up (Weighted)
3
8-10 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
6
Standing Calf Raise
3
15-20 reps
RPE 8-9
7
Hip Thrust (Machine)
3
8-12 reps
RPE 8
8
Ab Wheel
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
82.5%
2
Platz Squat
3
8-10 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Pull-Up (Weighted)
3
8-10 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
6
Standing Calf Raise
3
15-20 reps
RPE 8-9
7
Hip Thrust (Machine)
3
8-12 reps
RPE 8
8
Ab Wheel
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Platz Squat
3
8-10 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Pull-Up (Weighted)
3
8-10 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
6
Standing Calf Raise
3
15-20 reps
RPE 8-9
7
Hip Thrust (Machine)
3
8-12 reps
RPE 8
8
Ab Wheel
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
87.5%
2
Platz Squat
3
8-10 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Pull-Up (Weighted)
3
8-10 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
6
Standing Calf Raise
3
15-20 reps
RPE 8-9
7
Hip Thrust (Machine)
3
8-12 reps
RPE 8
8
Ab Wheel
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2 reps
3 reps
90%
80%
2
Platz Squat
3
8-10 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Pull-Up (Weighted)
3
8-10 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
6
Standing Calf Raise
3
15-20 reps
RPE 8-9
7
Hip Thrust (Machine)
3
8-12 reps
RPE 8
8
Ab Wheel
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2 reps
1 reps
3 reps
90%
92.5%
80%
2
Platz Squat
3
8-10 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Pull-Up (Weighted)
3
8-10 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
6
Standing Calf Raise
3
15-20 reps
RPE 8-9
7
Hip Thrust (Machine)
3
8-12 reps
RPE 8
8
Ab Wheel
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
3 reps
90%
95%
80%
2
Platz Squat
3
8-10 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Pull-Up (Weighted)
3
8-10 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
6
Standing Calf Raise
3
15-20 reps
RPE 8-9
7
Hip Thrust (Machine)
3
8-12 reps
RPE 8
8
Ab Wheel
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
3 reps
100%
80%
2
Platz Squat
3
8-10 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-9
4
Pull-Up (Weighted)
3
8-10 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
6
Standing Calf Raise
3
15-20 reps
RPE 8-9
7
Hip Thrust (Machine)
3
8-12 reps
RPE 8
8
Ab Wheel
3
10-20 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4-5 Reps
77.5%
2
Dip (Weighted)
2 Sets
1 Set
3-8 Reps
3-8 Reps
@8
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Incline Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
6
Seated Calf Raise
4 Sets
12-20 Reps
@8
7
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@9
8
Abs Crunch (Bodyweight)
3 Sets
15-20 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
4-5 Reps
77.5%
2
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Pull-Up (Neutral Grip, Weighted)
4 Sets
8-10 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
5
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
@8
6
Seated Calf Raise
4 Sets
15-20 Reps
@9
7
Hip Abductor (Machine)
3 Sets
10-15 Reps
@8-9
8
Plank
3 Sets
1 mins
-
Day 3
1
Bench Press (Close Grip)
4 Sets
6-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
3
Preacher Curl (EZ Bar)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8
5
Face Pull
4 Sets
10-12 Reps
@9
6
V-Handle Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
7
Standing Calf Raise
3 Sets
12-20 Reps
@9
8
Cable Crunch
3 Sets
8-12 Reps
@9
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
80%
2
Platz Squat
3 Sets
8-10 Reps
@8-9
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8-9
4
Pull-Up (Weighted)
3 Sets
8-10 Reps
@8-9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@8-9
6
Standing Calf Raise
3 Sets
15-20 Reps
@8-9
7
Hip Thrust (Machine)
3 Sets
8-12 Reps
@8
8
Ab Wheel
3 Sets
10-20 Reps
@8