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BoostcampPNG

LFT HVY SHT

by ManBarePig

Program Description

A 6 day per week Upper Lower split that will push you for Strength gains and Hypertrophy gains. A Strength day for each and a hypertrophy day for each. You will rotate as follows; Odd # Weeks: UpperA, Lower A, Upper B, Lower B, Upper A, Lower A, Rest Even # Weeks: Upper B, Lower B, Upper A, Lower A, Upper B, Lower B, Rest This hybridization will allow you to hit body parts three times per week but will allow for adequate rest from Strength days. Not for the faint of heart. Push your limits.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 29, 2025 08:18
  • Last Edited
    May 30, 2025 06:31

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
High Row
3
8 reps
RPE 8.5
4
Cable Low Row
3
8 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 8.5
4
Lat Pulldown
3
12 reps
RPE 8.5
5
Dumbbell Row
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
2
15 reps
-
8A
Bicep Curl (Dumbbell)
2
12 reps
-
8B
Tricep Pushdown (Cable)
2
12 reps
-
9A
Bicep Curl (Cable)
2
12 reps
-
9B
Katana Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
High Row
3
8 reps
RPE 8.5
4
Cable Low Row
3
8 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 8.5
4
Lat Pulldown
3
12 reps
RPE 8.5
5
Dumbbell Row
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
2
15 reps
-
8A
Bicep Curl (Dumbbell)
2
12 reps
-
8B
Tricep Pushdown (Cable)
2
12 reps
-
9A
Bicep Curl (Cable)
2
12 reps
-
9B
Katana Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
High Row
3
8 reps
RPE 8.5
4
Cable Low Row
3
8 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 8.5
4
Lat Pulldown
3
12 reps
RPE 8.5
5
Dumbbell Row
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
2
15 reps
-
8A
Bicep Curl (Dumbbell)
2
12 reps
-
8B
Tricep Pushdown (Cable)
2
12 reps
-
9A
Bicep Curl (Cable)
2
12 reps
-
9B
Katana Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
15 reps
RPE 9
2
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
6
Glute-Ham Raise
2
6 reps
RPE 9
7
Leg Curl
3
8 reps
RPE 8.5
8
Box Jump
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 9
2
Squat (Smith Machine)
3
12 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8.5
4
Leg Extension
3
12 reps
RPE 8.5
5
Good Morning
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
15 reps
RPE 9
2
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
6
Glute-Ham Raise
2
6 reps
RPE 9
7
Leg Curl
3
8 reps
RPE 8.5
8
Box Jump
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 9
2
Squat (Smith Machine)
3
12 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8.5
4
Leg Extension
3
12 reps
RPE 8.5
5
Good Morning
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
15 reps
RPE 9
2
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
6
Glute-Ham Raise
2
6 reps
RPE 9
7
Leg Curl
3
8 reps
RPE 8.5
8
Box Jump
3
7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 9
2
Squat (Smith Machine)
3
12 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8.5
4
Leg Extension
3
12 reps
RPE 8.5
5
Good Morning
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 8.5
4
Lat Pulldown
3
12 reps
RPE 8.5
5
Dumbbell Row
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
2
15 reps
-
8A
Bicep Curl (Dumbbell)
2
12 reps
-
8B
Tricep Pushdown (Cable)
2
12 reps
-
9A
Bicep Curl (Cable)
2
12 reps
-
9B
Katana Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
High Row
3
8 reps
RPE 8.5
4
Cable Low Row
3
8 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 8.5
4
Lat Pulldown
3
12 reps
RPE 8.5
5
Dumbbell Row
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
2
15 reps
-
8A
Bicep Curl (Dumbbell)
2
12 reps
-
8B
Tricep Pushdown (Cable)
2
12 reps
-
9A
Bicep Curl (Cable)
2
12 reps
-
9B
Katana Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
High Row
3
8 reps
RPE 8.5
4
Cable Low Row
3
8 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 8.5
4
Lat Pulldown
3
12 reps
RPE 8.5
5
Dumbbell Row
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
2
15 reps
-
8A
Bicep Curl (Dumbbell)
2
12 reps
-
8B
Tricep Pushdown (Cable)
2
12 reps
-
9A
Bicep Curl (Cable)
2
12 reps
-
9B
Katana Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
High Row
3
8 reps
RPE 8.5
4
Cable Low Row
3
8 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 9
2
Squat (Smith Machine)
3
12 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8.5
4
Leg Extension
3
12 reps
RPE 8.5
5
Good Morning
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
15 reps
RPE 9
2
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
6
Glute-Ham Raise
2
6 reps
RPE 9
7
Leg Curl
3
8 reps
RPE 8.5
8
Box Jump
3
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 9
2
Squat (Smith Machine)
3
12 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8.5
4
Leg Extension
3
12 reps
RPE 8.5
5
Good Morning
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
15 reps
RPE 9
2
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
6
Glute-Ham Raise
2
6 reps
RPE 9
7
Leg Curl
3
8 reps
RPE 8.5
8
Box Jump
3
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 9
2
Squat (Smith Machine)
3
12 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8.5
4
Leg Extension
3
12 reps
RPE 8.5
5
Good Morning
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
15 reps
RPE 9
2
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
6
Glute-Ham Raise
2
6 reps
RPE 9
7
Leg Curl
3
8 reps
RPE 8.5
8
Box Jump
3
7 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
High Row
3
8 reps
RPE 8.5
4
Cable Low Row
3
8 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 8.5
4
Lat Pulldown
3
12 reps
RPE 8.5
5
Dumbbell Row
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
2
15 reps
-
8A
Bicep Curl (Dumbbell)
2
12 reps
-
8B
Tricep Pushdown (Cable)
2
12 reps
-
9A
Bicep Curl (Cable)
2
12 reps
-
9B
Katana Extension
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
High Row
3
8 reps
RPE 8.5
4
Cable Low Row
3
8 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 8.5
4
Lat Pulldown
3
12 reps
RPE 8.5
5
Dumbbell Row
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
2
15 reps
-
8A
Bicep Curl (Dumbbell)
2
12 reps
-
8B
Tricep Pushdown (Cable)
2
12 reps
-
9A
Bicep Curl (Cable)
2
12 reps
-
9B
Katana Extension
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
High Row
3
8 reps
RPE 8.5
4
Cable Low Row
3
8 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
8
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 8.5
4
Lat Pulldown
3
12 reps
RPE 8.5
5
Dumbbell Row
2
12 reps
-
6
Lateral Raise (Dumbbell)
2
15 reps
-
7
Rear Delt Fly (Cable)
2
15 reps
-
8A
Bicep Curl (Dumbbell)
2
12 reps
-
8B
Tricep Pushdown (Cable)
2
12 reps
-
9A
Bicep Curl (Cable)
2
12 reps
-
9B
Katana Extension
2
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
15 reps
RPE 9
2
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
6
Glute-Ham Raise
2
6 reps
RPE 9
7
Leg Curl
3
8 reps
RPE 8.5
8
Box Jump
3
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 9
2
Squat (Smith Machine)
3
12 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8.5
4
Leg Extension
3
12 reps
RPE 8.5
5
Good Morning
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
15 reps
RPE 9
2
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
6
Glute-Ham Raise
2
6 reps
RPE 9
7
Leg Curl
3
8 reps
RPE 8.5
8
Box Jump
3
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 9
2
Squat (Smith Machine)
3
12 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8.5
4
Leg Extension
3
12 reps
RPE 8.5
5
Good Morning
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
15 reps
RPE 9
2
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
3
Lunge (Barbell)
3
8 reps
RPE 8.5
4
Leg Extension
3
8 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
6
Glute-Ham Raise
2
6 reps
RPE 9
7
Leg Curl
3
8 reps
RPE 8.5
8
Box Jump
3
7 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 9
2
Squat (Smith Machine)
3
12 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 8.5
4
Leg Extension
3
12 reps
RPE 8.5
5
Good Morning
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8.5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
High Row
3 Sets
8 Reps
@8.5
4
Cable Low Row
3 Sets
8 Reps
@8.5
5
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
8
Lying Tricep Extension (Barbell)
3 Sets
8 Reps
@9
Day 2
1
Standing Calf Raise
2 Sets
15 Reps
@9
2
Squat (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7.5
@8
@9
3
Lunge (Barbell)
3 Sets
8 Reps
@8.5
4
Leg Extension
3 Sets
8 Reps
@8.5
5
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
6
Glute-Ham Raise
2 Sets
6 Reps
@9
7
Leg Curl
3 Sets
8 Reps
@8.5
8
Box Jump
3 Sets
7 Reps
-
Day 3
1
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
2
Chest Press (Machine)
3 Sets
10 Reps
@9
3
T-Bar Row
3 Sets
12 Reps
@8.5
4
Lat Pulldown
3 Sets
12 Reps
@8.5
5
Dumbbell Row
2 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
7
Rear Delt Fly (Cable)
2 Sets
15 Reps
-
8A
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-
8B
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
9A
Bicep Curl (Cable)
2 Sets
12 Reps
-
9B
Katana Extension
2 Sets
12 Reps
-
Day 4
1
Standing Calf Raise
3 Sets
15 Reps
@9
2
Squat (Smith Machine)
3 Sets
12 Reps
@8.5
3
Leg Press
3 Sets
12 Reps
@8.5
4
Leg Extension
3 Sets
12 Reps
@8.5
5
Good Morning
3 Sets
12 Reps
@8
6
Leg Curl
3 Sets
12 Reps
@8.5
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
High Row
3 Sets
8 Reps
@8.5
4
Cable Low Row
3 Sets
8 Reps
@8.5
5
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
7
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
8
Lying Tricep Extension (Barbell)
3 Sets
8 Reps
@9
Day 6
1
Standing Calf Raise
2 Sets
15 Reps
@9
2
Squat (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7.5
@8
@9
3
Lunge (Barbell)
3 Sets
8 Reps
@8.5
4
Leg Extension
3 Sets
8 Reps
@8.5
5
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
6
Glute-Ham Raise
2 Sets
6 Reps
@9
7
Leg Curl
3 Sets
8 Reps
@8.5
8
Box Jump
3 Sets
7 Reps
-