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Sami Transformer

by Wing
1 athletes joined

Program Description

Sami’s Goals: - 2 plate overhead press (100kg) - 3 plate bench press (140kg) - 3 plate pull-up (60kg) - 4 plate squat (180kg) - 4 plate RDLs (180kg) - full-stack pulldown, OHE, leg press, calf press, leg curl, CSR - Lateral raise 30kg - Incline curl 30kg

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2025 05:21
  • Last Edited
    Jun 18, 2025 10:47

Summary

Transform your physique with the Sami Transformer program, a comprehensive 10-week journey designed for those ready to push their limits. Comprising five days of targeted workouts each week, this program focuses on building strength and hypertrophy through a mix of barbell, dumbbell, and machine exercises. You’ll engage major muscle groups with proven movements like the Bench Press, Overhead Press, and Pec Deck, ensuring balanced development and explosive gains. Get ready to elevate your training and achieve the results you’ve always wanted!
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Hammer Curl (Cable)
2
15 reps
-
7
Bayesian Curl
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
15-20 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
2
10 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Preacher Curl (Barbell)
2
15 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
8
Incline Curl (Dumbbell)
2
10 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
6 Reps
-
3
Chest Fly (Machine)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Pec Deck (Machine)
3 Sets
15-20 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8 Reps
-
3
Lat Pulldown
2 Sets
10 Reps
-
4
Chest Supported Row (Machine)
2 Sets
10 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
6
Preacher Curl (Barbell)
2 Sets
15 Reps
-
7
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
-
8
Incline Curl (Dumbbell)
2 Sets
10 Reps
-
Day 2
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Bent Over Row (Barbell)
3 Sets
10 Reps
-
3
Lat Pulldown
2 Sets
10 Reps
-
4
Chest Supported Row (Machine)
2 Sets
10 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
6
Hammer Curl (Cable)
2 Sets
15 Reps
-
7
Bayesian Curl
2 Sets
12 Reps
-
8
Incline Curl (Dumbbell)
2 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Seated Calf Raise
4 Sets
15 Reps
-