logo
BoostcampPNG

Rabid Dog

by Luis S.

Program Description

A minimalist approach to both strength and size with added bonus of moderate cardio as a strategy for keeping fat in check while on a caloric surplus

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 07, 2025 02:29
  • Last Edited
    Mar 10, 2025 09:06
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
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
Bent Over Row (Barbell)
2
6 reps
70%
2
Face Pull
3
10-12 reps
RPE 8-9
3
High To Low Cable Fly
2
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
2
8-10 reps
RPE 8-9
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Lying Side Lateral Raise
2
12-15 reps
RPE 8-9
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5 reps
75%
2
Face Pull
3
10-12 reps
RPE 8-9
3
High To Low Cable Fly
2
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
2
8-10 reps
RPE 8-9
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Lying Side Lateral Raise
2
12-15 reps
RPE 8-9
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4 reps
80%
2
Face Pull
3
10-12 reps
RPE 8-9
3
High To Low Cable Fly
2
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
2
8-10 reps
RPE 8-9
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Lying Side Lateral Raise
2
12-15 reps
RPE 8-9
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
3 reps
85%
2
Face Pull
3
10-12 reps
RPE 8-9
3
High To Low Cable Fly
2
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
2
8-10 reps
RPE 8-9
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Lying Side Lateral Raise
2
12-15 reps
RPE 8-9
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5 reps
80%
2
Face Pull
3
10-12 reps
RPE 8-9
3
High To Low Cable Fly
2
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
2
8-10 reps
RPE 8-9
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Lying Side Lateral Raise
2
12-15 reps
RPE 8-9
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4 reps
85%
2
Face Pull
3
10-12 reps
RPE 8-9
3
High To Low Cable Fly
2
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
2
8-10 reps
RPE 8-9
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Lying Side Lateral Raise
2
12-15 reps
RPE 8-9
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
3 reps
90%
2
Face Pull
3
10-12 reps
RPE 8-9
3
High To Low Cable Fly
2
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
2
8-10 reps
RPE 8-9
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Lying Side Lateral Raise
2
12-15 reps
RPE 8-9
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2 reps
95%
2
Bent Over Row (Barbell)
1
AMRAP
95%
3
Face Pull
3
10-12 reps
RPE 8-9
4
High To Low Cable Fly
2
8-12 reps
RPE 8-9
5
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8-9
6
Single Arm Row (Cable)
2
8-10 reps
RPE 8-9
7
Lying Side Lateral Raise
2
12-15 reps
RPE 8-9
8
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Glute Kickback
3
10-12 reps
RPE 8-9
5
Straight Leg Calf Raise
5
12-15 reps
RPE 8-9
6
Elliptical
1
15 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5 reps
75%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Glute Kickback
3
10-12 reps
RPE 8-9
5
Straight Leg Calf Raise
5
12-15 reps
RPE 8-9
6
Elliptical
1
15 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
4 reps
80%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Glute Kickback
3
10-12 reps
RPE 8-9
5
Straight Leg Calf Raise
5
12-15 reps
RPE 8-9
6
Elliptical
1
15 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
85%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Glute Kickback
3
10-12 reps
RPE 8-9
5
Straight Leg Calf Raise
5
12-15 reps
RPE 8-9
6
Elliptical
1
15 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Glute Kickback
3
10-12 reps
RPE 8-9
5
Straight Leg Calf Raise
5
12-15 reps
RPE 8-9
6
Elliptical
1
15 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
4 reps
85%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Glute Kickback
3
10-12 reps
RPE 8-9
5
Straight Leg Calf Raise
5
12-15 reps
RPE 8-9
6
Elliptical
1
15 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
90%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 8-9
4
Glute Kickback
3
10-12 reps
RPE 8-9
5
Straight Leg Calf Raise
5
12-15 reps
RPE 8-9
6
Elliptical
1
15 mins
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2 reps
95%
2
Squat (Low Bar)
1
AMRAP
95%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
4
Glute Kickback
3
10-12 reps
RPE 8-9
5
Leg Extension
3
10-12 reps
RPE 8-9
6
Straight Leg Calf Raise
5
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
70%
2
One Arm Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8-9
4
Cable Crossover
3
12-15 reps
RPE 8-9
5
Shrug (Barbell)
2
10-12 reps
RPE 8-9
6
Reverse Pec Deck
2
10-12 reps
RPE 8-9
7
Zottman Curl
3
12-15 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
75%
2
One Arm Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8-9
4
Cable Crossover
3
12-15 reps
RPE 8-9
5
Shrug (Barbell)
2
10-12 reps
RPE 8-9
6
Reverse Pec Deck
2
10-12 reps
RPE 8-9
7
Zottman Curl
3
12-15 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
80%
2
One Arm Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8-9
4
Cable Crossover
3
12-15 reps
RPE 8-9
5
Shrug (Barbell)
2
10-12 reps
RPE 8-9
6
Reverse Pec Deck
2
10-12 reps
RPE 8-9
7
Zottman Curl
3
12-15 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
85%
2
One Arm Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8-9
4
Cable Crossover
3
12-15 reps
RPE 8-9
5
Shrug (Barbell)
2
10-12 reps
RPE 8-9
6
Reverse Pec Deck
2
10-12 reps
RPE 8-9
7
Zottman Curl
3
12-15 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
One Arm Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8-9
4
Cable Crossover
3
12-15 reps
RPE 8-9
5
Shrug (Barbell)
2
10-12 reps
RPE 8-9
6
Reverse Pec Deck
2
10-12 reps
RPE 8-9
7
Zottman Curl
3
12-15 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
85%
2
One Arm Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8-9
4
Cable Crossover
3
12-15 reps
RPE 8-9
5
Shrug (Barbell)
2
10-12 reps
RPE 8-9
6
Reverse Pec Deck
2
10-12 reps
RPE 8-9
7
Zottman Curl
3
12-15 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
90%
2
One Arm Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8-9
4
Cable Crossover
3
12-15 reps
RPE 8-9
5
Shrug (Barbell)
2
10-12 reps
RPE 8-9
6
Reverse Pec Deck
2
10-12 reps
RPE 8-9
7
Zottman Curl
3
12-15 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
95%
2
Bench Press (Barbell)
1
AMRAP
95%
3
One Arm Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8-9
5
Cable Crossover
3
12-15 reps
RPE 8-9
6
Reverse Pec Deck
2
10-12 reps
RPE 8-9
7
Shrug (Barbell)
2
10-12 reps
RPE 8-9
8
Zottman Curl
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6 reps
70%
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8-9
4
Lying Reverse Fly
2
12-15 reps
RPE 8-9
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Barbell)
2
10-12 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
75%
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8-9
4
Lying Reverse Fly
2
12-15 reps
RPE 8-9
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Barbell)
2
10-12 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4 reps
80%
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8-9
4
Lying Reverse Fly
2
12-15 reps
RPE 8-9
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Barbell)
2
10-12 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3 reps
85%
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8-9
4
Lying Reverse Fly
2
12-15 reps
RPE 8-9
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Barbell)
2
10-12 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
80%
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8-9
4
Lying Reverse Fly
2
12-15 reps
RPE 8-9
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Barbell)
2
10-12 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4 reps
85%
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8-9
4
Lying Reverse Fly
2
12-15 reps
RPE 8-9
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Barbell)
2
10-12 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3 reps
90%
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8-9
4
Lying Reverse Fly
2
12-15 reps
RPE 8-9
5
Chest Supported Row (Machine)
2
8-10 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
7
Skull Crusher (Barbell)
2
10-12 reps
RPE 8-9
8
Jog
1
20 mins
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2 reps
95%
2
Pull-Up (Weighted)
1
AMRAP
95%
3
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8-9
4
Lying Reverse Fly
2
12-15 reps
RPE 8-9
5
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8-9
6
Chest Supported Row (Machine)
2
8-10 reps
RPE 8-9
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-9
8
Skull Crusher (Barbell)
2
10-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
70%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
5
Hack Squat Calf Raise
5
12-15 reps
RPE 8-9
6
Elliptical
1
15 mins
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
75%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
5
Hack Squat Calf Raise
5
12-15 reps
RPE 8-9
6
Elliptical
1
15 mins
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
80%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
5
Hack Squat Calf Raise
5
12-15 reps
RPE 8-9
6
Elliptical
1
15 mins
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
85%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
5
Hack Squat Calf Raise
5
12-15 reps
RPE 8-9
6
Elliptical
1
15 mins
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
80%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
5
Hack Squat Calf Raise
5
12-15 reps
RPE 8-9
6
Elliptical
1
15 mins
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
85%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
5
Hack Squat Calf Raise
5
12-15 reps
RPE 8-9
6
Elliptical
1
15 mins
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
90%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Lying Leg Curl
3
10-12 reps
RPE 8-9
4
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
5
Hack Squat Calf Raise
5
12-15 reps
RPE 8-9
6
Elliptical
1
15 mins
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Hack Squat
3
8-10 reps
RPE 8-9
4
Lying Leg Curl
3
10-12 reps
RPE 8-9
5
Hip Thrust (Machine)
3
12-15 reps
RPE 8-9
6
Hack Squat Calf Raise
5
12-15 reps
RPE 8-9
Week 1
1 / 8 Weeks
Day 1
1
Bent Over Row (Barbell)
2 Sets
6 Reps
70%
2
Face Pull
3 Sets
10-12 Reps
@8-9
3
High To Low Cable Fly
2 Sets
8-12 Reps
@8-9
4
Single Arm Row (Cable)
2 Sets
8-10 Reps
@8-9
5
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@8-9
6
Lying Side Lateral Raise
2 Sets
12-15 Reps
@8-9
7
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@8-9
8
Jog
1 Set
20 mins
@7-8
Day 2
1
Squat (Low Bar)
2 Sets
6 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8-9
3
Leg Extension
3 Sets
10-12 Reps
@8-9
4
Glute Kickback
3 Sets
10-12 Reps
@8-9
5
Straight Leg Calf Raise
5 Sets
12-15 Reps
@8-9
6
Elliptical
1 Set
15 mins
@7-8
Day 3
1
Bench Press (Barbell)
2 Sets
6 Reps
70%
2
One Arm Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8-9
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8-9
4
Cable Crossover
3 Sets
12-15 Reps
@8-9
5
Shrug (Barbell)
2 Sets
10-12 Reps
@8-9
6
Reverse Pec Deck
2 Sets
10-12 Reps
@8-9
7
Zottman Curl
3 Sets
12-15 Reps
@8-9
8
Jog
1 Set
20 mins
@7-8
Day 4
1
Pull-Up (Weighted)
2 Sets
6 Reps
70%
2
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@8-9
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@8-9
4
Lying Reverse Fly
2 Sets
12-15 Reps
@8-9
5
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@8-9
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8-9
7
Skull Crusher (Barbell)
2 Sets
10-12 Reps
@8-9
8
Jog
1 Set
20 mins
@7-8
Day 5
1
Deadlift (Barbell)
2 Sets
6 Reps
70%
2
Hack Squat
3 Sets
8-10 Reps
@8-9
3
Lying Leg Curl
3 Sets
10-12 Reps
@8-9
4
Hip Thrust (Machine)
3 Sets
12-15 Reps
@8-9
5
Hack Squat Calf Raise
5 Sets
12-15 Reps
@8-9
6
Elliptical
1 Set
15 mins
@7-8