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BoostcampPNG

5 day

by SUHAAN MIDDHA

Program Description

Yes

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 01, 2024 05:27
  • Last Edited
    Oct 20, 2024 06:32

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.
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.2%
Hamstrings
9.6%
Upper Back
9.5%
Biceps
8.5%
Chest
8.3%
Quadriceps
8%
Triceps
7.7%
Lats
7.6%
Front Delts
6.5%
Abs
6.5%
Middle Delts
4.8%
Forearms
2.7%
Lower Back
2.4%
Rear Delts
2%
Calves
2%
Adductors
2%
Cardio
0.5%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
6
Hammer Curl
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
6
Hammer Curl
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
6
Hammer Curl
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
6
Hammer Curl
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
6
Hammer Curl
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
6
Hammer Curl
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
6
Hammer Curl
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
8-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (Barbell)
4
8-12 reps
RPE 10
6
Hammer Curl
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 8
3
Seated Calf Raise
4
8-12 reps
RPE 10
4
Sumo Squat
4
5-8 reps
RPE 8
5
Lunge (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
3
Seated Calf Raise
4
8-12 reps
RPE 10
4
Sumo Squat
4
8-12 reps
RPE 10
5
Lunge (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
3
Seated Calf Raise
4
8-12 reps
RPE 10
4
Sumo Squat
4
8-12 reps
RPE 10
5
Lunge (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
3
Seated Calf Raise
4
8-12 reps
RPE 10
4
Sumo Squat
4
8-12 reps
RPE 10
5
Lunge (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
3
Seated Calf Raise
4
8-12 reps
RPE 10
4
Sumo Squat
4
8-12 reps
RPE 10
5
Lunge (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
3
Seated Calf Raise
4
8-12 reps
RPE 10
4
Sumo Squat
4
8-12 reps
RPE 10
5
Lunge (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
3
Seated Calf Raise
4
8-12 reps
RPE 10
4
Sumo Squat
4
8-12 reps
RPE 10
5
Lunge (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
3
Seated Calf Raise
4
8-12 reps
RPE 10
4
Sumo Squat
4
8-12 reps
RPE 10
5
Lunge (Dumbbell)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
8-12 reps
RPE 10
4
Chest Fly (Machine)
4
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Dip (Assisted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
8-12 reps
RPE 10
4
Chest Fly (Machine)
4
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Dip (Assisted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
8-12 reps
RPE 10
4
Chest Fly (Machine)
4
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Dip (Assisted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
8-12 reps
RPE 10
4
Chest Fly (Machine)
4
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Dip (Assisted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
8-12 reps
RPE 10
4
Chest Fly (Machine)
4
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Dip (Assisted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
8-12 reps
RPE 10
4
Chest Fly (Machine)
4
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Dip (Assisted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
8-12 reps
RPE 10
4
Chest Fly (Machine)
4
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Dip (Assisted)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
8-12 reps
RPE 10
4
Chest Fly (Machine)
4
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 10
7
Dip (Assisted)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
5-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
5
Shoulder Press (Machine)
4
8-12 reps
RPE 10
6
Face Pull
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
5-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
5
Shoulder Press (Machine)
4
8-12 reps
RPE 10
6
Face Pull
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
5-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
5
Shoulder Press (Machine)
4
8-12 reps
RPE 10
6
Face Pull
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
5-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
5
Shoulder Press (Machine)
4
8-12 reps
RPE 10
6
Face Pull
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
5-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
5
Shoulder Press (Machine)
4
8-12 reps
RPE 10
6
Face Pull
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
5-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
5
Shoulder Press (Machine)
4
8-12 reps
RPE 10
6
Face Pull
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
5-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
5
Shoulder Press (Machine)
4
8-12 reps
RPE 10
6
Face Pull
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
5-10 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
5
Shoulder Press (Machine)
4
8-12 reps
RPE 10
6
Face Pull
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
RPE 10
2
Leg Curl
4
8-12 reps
RPE 10
3
Stiff Leg Deadlift
4
8-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 10
5
Glute Kickback (Cable)
4
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
7
Decline Crunch
4
8-12 reps
RPE 10
8
Cardio
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
RPE 10
2
Leg Curl
4
8-12 reps
RPE 10
3
Stiff Leg Deadlift
4
8-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 10
5
Glute Kickback (Cable)
4
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
7
Decline Crunch
4
8-12 reps
RPE 10
8
Cardio
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
RPE 10
2
Leg Curl
4
8-12 reps
RPE 10
3
Stiff Leg Deadlift
4
8-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 10
5
Glute Kickback (Cable)
4
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
7
Decline Crunch
4
8-12 reps
RPE 10
8
Cardio
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
RPE 10
2
Leg Curl
4
8-12 reps
RPE 10
3
Stiff Leg Deadlift
4
8-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 10
5
Glute Kickback (Cable)
4
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
7
Decline Crunch
4
8-12 reps
RPE 10
8
Cardio
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
RPE 10
2
Leg Curl
4
8-12 reps
RPE 10
3
Stiff Leg Deadlift
4
8-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 10
5
Glute Kickback (Cable)
4
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
7
Decline Crunch
4
8-12 reps
RPE 10
8
Cardio
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
RPE 10
2
Leg Curl
4
8-12 reps
RPE 10
3
Stiff Leg Deadlift
4
8-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 10
5
Glute Kickback (Cable)
4
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
7
Decline Crunch
4
8-12 reps
RPE 10
8
Cardio
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
RPE 10
2
Leg Curl
4
8-12 reps
RPE 10
3
Stiff Leg Deadlift
4
8-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 10
5
Glute Kickback (Cable)
4
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
7
Decline Crunch
4
8-12 reps
RPE 10
8
Cardio
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1-2 mins
RPE 10
2
Leg Curl
4
8-12 reps
RPE 10
3
Stiff Leg Deadlift
4
8-12 reps
RPE 10
4
Hip Thrust (Barbell)
4
8-12 reps
RPE 10
5
Glute Kickback (Cable)
4
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
7
Decline Crunch
4
8-12 reps
RPE 10
8
Cardio
1
10 mins
RPE 6
Week 1
1 / 8 Weeks
Day 4
1
Wide Grip Pull-Up
1 Set
5-10 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@10
5
Shoulder Press (Machine)
4 Sets
8-12 Reps
@10
6
Face Pull
4 Sets
8-12 Reps
@10
Day 3
1
Chest Press (Machine)
4 Sets
8-12 Reps
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@10
3
Chest Fly (Cable)
4 Sets
8-12 Reps
@10
4
Chest Fly (Machine)
4 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@10
7
Dip (Assisted)
1 Set
8-12 Reps
@10
Day 5
1
Plank
1 Set
1-2 mins
@10
2
Leg Curl
4 Sets
8-12 Reps
@10
3
Stiff Leg Deadlift
4 Sets
8-12 Reps
@10
4
Hip Thrust (Barbell)
4 Sets
8-12 Reps
@10
5
Glute Kickback (Cable)
4 Sets
8-12 Reps
@10
6
Russian Twist
4 Sets
8-12 Reps
@10
7
Decline Crunch
4 Sets
8-12 Reps
@10
8
Cardio
1 Set
10 mins
@6
Day 1
1
Pull-Up (Assisted)
1 Set
8-10 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (Barbell)
4 Sets
8-12 Reps
@10
6
Hammer Curl
4 Sets
8-12 Reps
@10
7
Bicep Curl (Cable)
4 Sets
8-12 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
Hack Squat
4 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
@8
3
Seated Calf Raise
4 Sets
8-12 Reps
@10
4
Sumo Squat
4 Sets
5-8 Reps
@8
5
Lunge (Dumbbell)
4 Sets
8-12 Reps
@10