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BoostcampPNG

6x Week Split

by Richard Sumner

Program Description

Hypertrophy

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2025 10:36
  • Last Edited
    Apr 26, 2025 10:28
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Overhead Press (Barbell)
3
6-8 reps
-
5
Lateral Raise (Dumbbell)
3
12-20 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
-
2
Wide Grip Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
10-12 reps
-
6
Treadmill
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
15-20 reps
-
4
Standing Calf Raise
4
12-15 reps
-
5
Seated Calf Raise
3
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Chest Fly (Machine)
3
15 reps
-
3
Dip (Bodyweight)
3
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Treadmill
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
-
2
T-Bar Row
3
10-12 reps
-
3
Underhand Lat Pulldown
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
15 reps
-
5
Preacher Curl (Barbell)
4
10-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lying Leg Curl
3
12-15 reps
-
3
Single Leg Press
3
15-20 reps
-
4
Standing Calf Raise
4
15-20 reps
-
5
Treadmill
1
15-30 mins
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Fly (Machine)
3 Sets
12-15 Reps
-
4
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
6
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
7
Treadmill
1 Set
15-30 mins
-
Day 2
1
Barbell Row
3 Sets
8-10 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Treadmill
1 Set
15-30 mins
-
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Leg Press
3 Sets
12-15 Reps
-
3
Leg Extension
3 Sets
15-20 Reps
-
4
Standing Calf Raise
4 Sets
12-15 Reps
-
5
Seated Calf Raise
3 Sets
20-25 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
2
Chest Fly (Machine)
3 Sets
15 Reps
-
3
Dip (Bodyweight)
3 Sets
AMRAP
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
6
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
7
Treadmill
1 Set
15-30 mins
-
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
2
T-Bar Row
3 Sets
10-12 Reps
-
3
Underhand Lat Pulldown
3 Sets
12-15 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
5
Preacher Curl (Barbell)
4 Sets
10-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-
Day 6
1
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
2
Lying Leg Curl
3 Sets
12-15 Reps
-
3
Single Leg Press
3 Sets
15-20 Reps
-
4
Standing Calf Raise
4 Sets
15-20 Reps
-
5
Treadmill
1 Set
15-30 mins
-