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Soju Mobility

by Dimitri W.

Program Description

Slightly reduced but still high volume for target muscles. Focus on upper chest, back, shoulders and arms

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2026 12:38
  • Last Edited
    Jan 06, 2026 01:13
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.7%
Triceps
14.1%
Chest
13.4%
Upper Back
9.9%
Biceps
8.8%
Lats
8.2%
Middle Delts
6.5%
Forearms
5.5%
Abs
4.6%
Hamstrings
3.8%
Rear Delts
3.6%
Glutes
3.1%
Quadriceps
2.3%
Lower Back
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Dip (Bodyweight)
2
AMRAP
-
5B
Hanging Leg Raise
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Push Up
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Dip (Bodyweight)
2
AMRAP
-
5B
Hanging Leg Raise
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Push Up
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Dip (Bodyweight)
2
AMRAP
-
5B
Hanging Leg Raise
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Push Up
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Dip (Bodyweight)
2
AMRAP
-
5B
Hanging Leg Raise
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Push Up
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Dip (Bodyweight)
2
AMRAP
-
5B
Hanging Leg Raise
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Push Up
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Dip (Bodyweight)
2
AMRAP
-
5B
Hanging Leg Raise
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Push Up
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Dip (Bodyweight)
2
AMRAP
-
5B
Hanging Leg Raise
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Push Up
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Dip (Bodyweight)
2
AMRAP
-
5B
Hanging Leg Raise
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Push Up
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Standing Pullover (Cable)
3
8 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
12 reps
-
5B
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Wrist Curls
2
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
6C
Abs Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Standing Pullover (Cable)
3
8 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
12 reps
-
5B
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Wrist Curls
2
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
6C
Abs Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Standing Pullover (Cable)
3
8 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
12 reps
-
5B
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Wrist Curls
2
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
6C
Abs Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Standing Pullover (Cable)
3
8 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
12 reps
-
5B
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Wrist Curls
2
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
6C
Abs Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Standing Pullover (Cable)
3
8 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
12 reps
-
5B
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Wrist Curls
2
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
6C
Abs Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Standing Pullover (Cable)
3
8 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
12 reps
-
5B
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Wrist Curls
2
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
6C
Abs Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Standing Pullover (Cable)
3
8 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
12 reps
-
5B
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Wrist Curls
2
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
6C
Abs Crunch (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
-
2
Lat Pulldown
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Standing Pullover (Cable)
3
8 reps
-
5A
Incline Hammer Curl (Dumbbell)
3
12 reps
-
5B
Bicep Curl (EZ Bar)
3
12 reps
-
6A
Wrist Curls
2
AMRAP
-
6B
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
6C
Abs Crunch (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3A
Leg Extension
2
10 reps
-
3B
Leg Curl
2
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6A
Overhead Extension (Dumbbell)
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3A
Leg Extension
2
10 reps
-
3B
Leg Curl
2
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6A
Overhead Extension (Dumbbell)
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3A
Leg Extension
2
10 reps
-
3B
Leg Curl
2
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6A
Overhead Extension (Dumbbell)
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3A
Leg Extension
2
10 reps
-
3B
Leg Curl
2
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6A
Overhead Extension (Dumbbell)
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3A
Leg Extension
2
10 reps
-
3B
Leg Curl
2
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6A
Overhead Extension (Dumbbell)
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3A
Leg Extension
2
10 reps
-
3B
Leg Curl
2
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6A
Overhead Extension (Dumbbell)
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3A
Leg Extension
2
10 reps
-
3B
Leg Curl
2
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6A
Overhead Extension (Dumbbell)
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
-
2
Stiff Leg Deadlift
4
10 reps
-
3A
Leg Extension
2
10 reps
-
3B
Leg Curl
2
10 reps
-
4
Seated Shoulder Press (Dumbbell)
4
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6A
Overhead Extension (Dumbbell)
3
12 reps
-
6B
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Dip (Bodyweight)
2
AMRAP
-
5B
Hanging Leg Raise
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Push Up
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Dip (Bodyweight)
2
AMRAP
-
5B
Hanging Leg Raise
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Push Up
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Dip (Bodyweight)
2
AMRAP
-
5B
Hanging Leg Raise
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Push Up
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Dip (Bodyweight)
2
AMRAP
-
5B
Hanging Leg Raise
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Push Up
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Dip (Bodyweight)
2
AMRAP
-
5B
Hanging Leg Raise
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Push Up
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Dip (Bodyweight)
2
AMRAP
-
5B
Hanging Leg Raise
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Push Up
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Dip (Bodyweight)
2
AMRAP
-
5B
Hanging Leg Raise
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Push Up
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Dip (Bodyweight)
2
AMRAP
-
5B
Hanging Leg Raise
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Push Up
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
Abs Crunch (Machine)
4
10 reps
-
5
Face Pull
3
15 reps
-
6A
Bicep Curl (Cable)
4
10 reps
-
6B
Wrist Curls
2
AMRAP
-
6C
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
Abs Crunch (Machine)
4
10 reps
-
5
Face Pull
3
15 reps
-
6A
Bicep Curl (Cable)
4
10 reps
-
6B
Wrist Curls
2
AMRAP
-
6C
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
Abs Crunch (Machine)
4
10 reps
-
5
Face Pull
3
15 reps
-
6A
Bicep Curl (Cable)
4
10 reps
-
6B
Wrist Curls
2
AMRAP
-
6C
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
Abs Crunch (Machine)
4
10 reps
-
5
Face Pull
3
15 reps
-
6A
Bicep Curl (Cable)
4
10 reps
-
6B
Wrist Curls
2
AMRAP
-
6C
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
Abs Crunch (Machine)
4
10 reps
-
5
Face Pull
3
15 reps
-
6A
Bicep Curl (Cable)
4
10 reps
-
6B
Wrist Curls
2
AMRAP
-
6C
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
Abs Crunch (Machine)
4
10 reps
-
5
Face Pull
3
15 reps
-
6A
Bicep Curl (Cable)
4
10 reps
-
6B
Wrist Curls
2
AMRAP
-
6C
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
Abs Crunch (Machine)
4
10 reps
-
5
Face Pull
3
15 reps
-
6A
Bicep Curl (Cable)
4
10 reps
-
6B
Wrist Curls
2
AMRAP
-
6C
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
Abs Crunch (Machine)
4
10 reps
-
5
Face Pull
3
15 reps
-
6A
Bicep Curl (Cable)
4
10 reps
-
6B
Wrist Curls
2
AMRAP
-
6C
Reverse Wrist Curl (Dumbbell)
2
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5A
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
-
-
5B
Hanging Leg Raise
1 Set
1 Set
AMRAP
AMRAP
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
-
-
7
Push Up
1 Set
1 Set
AMRAP
AMRAP
-
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5A
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5B
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6A
Wrist Curls
1 Set
1 Set
AMRAP
AMRAP
-
-
6B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
-
-
6C
Abs Crunch (Weighted)
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 3
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3A
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
-
-
3B
Leg Curl
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6A
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6B
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5A
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
-
-
5B
Hanging Leg Raise
1 Set
1 Set
AMRAP
AMRAP
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
-
-
7
Push Up
1 Set
1 Set
AMRAP
AMRAP
-
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
6B
Wrist Curls
1 Set
1 Set
AMRAP
AMRAP
-
-
6C
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
-
-