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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
    Jun 18, 2025 08:17

Summary

Unleash your inner beast with the Rabid Dog program, a rigorous 8-week journey designed to build strength and muscle through a balanced 5-day workout schedule. Each session targets major muscle groups with a mix of compound and isolation exercises, ensuring you develop power and definition. Expect to push your limits with barbell squats, bench presses, and cable work, all while enhancing your endurance with cardio sessions. Get ready to transform your physique and unleash your potential!
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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