Program Description
This program is designed to get you as big as naturally possible in the muscle groups that make Broly look like such a dominant force. It focuses on the arms, shoulders, and legs to give you that “X” frame. This is a high volume program. It requires high work capacity. I would recommend starting at 1-2 sets per exercise and only adding volume when needed. If you are progressing off of one set then stick with one set.
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 23, 2024 07:10
- Last EditedAug 13, 2024 04:08
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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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-5 reps
5-10 reps
RPE 9-10
RPE 9-10
2
Pull-Up (Weighted)
1
2
3-5 reps
5-10 reps
RPE 9-10
RPE 9-10
3
Shoulder Press (Machine)
3
5-10 reps
RPE 8-10
4
Seated Row (Cable)
3
5-10 reps
RPE 8-10
5
Incline Chest Press (Machine)
3
5-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
7
Tricep Pushdown (Cable)
3
5-10 reps
RPE 9-10
8
Bicep Curl (Barbell)
3
5-10 reps
RPE 9-10
9
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
10
Hammer Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3-5 reps
RPE 9-10
2
Dip (Bodyweight)
2
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
3-5 reps
RPE 9-10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
5-10 reps
RPE 8-10
6
Seated Row (Cable)
3
5-10 reps
RPE 8-10
7
Incline Chest Press (Machine)
3
5-10 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
9
Tricep Pushdown (Cable)
3
5-10 reps
RPE 9-10
10
Bicep Curl (Barbell)
3
5-10 reps
RPE 9-10
11
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
12
Hammer Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3-5 reps
RPE 9-10
2
Dip (Bodyweight)
2
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
3-5 reps
RPE 9-10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
5-10 reps
RPE 8-10
6
Seated Row (Cable)
3
5-10 reps
RPE 8-10
7
Incline Chest Press (Machine)
3
5-10 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
9
Tricep Pushdown (Cable)
3
5-10 reps
RPE 9-10
10
Bicep Curl (Barbell)
3
5-10 reps
RPE 9-10
11
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
12
Hammer Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3-5 reps
RPE 9-10
2
Dip (Bodyweight)
2
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
3-5 reps
RPE 9-10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
5-10 reps
RPE 8-10
6
Seated Row (Cable)
3
5-10 reps
RPE 8-10
7
Incline Chest Press (Machine)
3
5-10 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
9
Tricep Pushdown (Cable)
3
5-10 reps
RPE 9-10
10
Bicep Curl (Barbell)
3
5-10 reps
RPE 9-10
11
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
12
Hammer Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3-5 reps
RPE 9-10
2
Dip (Bodyweight)
2
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
3-5 reps
RPE 9-10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
5-10 reps
RPE 8-10
6
Seated Row (Cable)
3
5-10 reps
RPE 8-10
7
Incline Chest Press (Machine)
3
5-10 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
9
Tricep Pushdown (Cable)
3
5-10 reps
RPE 9-10
10
Bicep Curl (Barbell)
3
5-10 reps
RPE 9-10
11
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
12
Hammer Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3-5 reps
RPE 9-10
2
Dip (Bodyweight)
2
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
3-5 reps
RPE 9-10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
5-10 reps
RPE 8-10
6
Seated Row (Cable)
3
5-10 reps
RPE 8-10
7
Incline Chest Press (Machine)
3
5-10 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
9
Tricep Pushdown (Cable)
3
5-10 reps
RPE 9-10
10
Bicep Curl (Barbell)
3
5-10 reps
RPE 9-10
11
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
12
Hammer Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3-5 reps
RPE 9-10
2
Dip (Bodyweight)
2
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
3-5 reps
RPE 9-10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
5-10 reps
RPE 8-10
6
Seated Row (Cable)
3
5-10 reps
RPE 8-10
7
Incline Chest Press (Machine)
3
5-10 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
9
Tricep Pushdown (Cable)
3
5-10 reps
RPE 9-10
10
Bicep Curl (Barbell)
3
5-10 reps
RPE 9-10
11
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
12
Hammer Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3-5 reps
RPE 9-10
2
Dip (Bodyweight)
2
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
3-5 reps
RPE 9-10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
5-10 reps
RPE 8-10
6
Seated Row (Cable)
3
5-10 reps
RPE 8-10
7
Incline Chest Press (Machine)
3
5-10 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
9
Tricep Pushdown (Cable)
3
5-10 reps
RPE 9-10
10
Bicep Curl (Barbell)
3
5-10 reps
RPE 9-10
11
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
12
Hammer Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3-5 reps
RPE 9-10
2
Dip (Bodyweight)
2
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
3-5 reps
RPE 9-10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
5-10 reps
RPE 8-10
6
Seated Row (Cable)
3
5-10 reps
RPE 8-10
7
Incline Chest Press (Machine)
3
5-10 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
9
Tricep Pushdown (Cable)
3
5-10 reps
RPE 9-10
10
Bicep Curl (Barbell)
3
5-10 reps
RPE 9-10
11
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
12
Hammer Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3-5 reps
RPE 9-10
2
Dip (Bodyweight)
2
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
3-5 reps
RPE 9-10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
5-10 reps
RPE 8-10
6
Seated Row (Cable)
3
5-10 reps
RPE 8-10
7
Incline Chest Press (Machine)
3
5-10 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
9
Tricep Pushdown (Cable)
3
5-10 reps
RPE 9-10
10
Bicep Curl (Barbell)
3
5-10 reps
RPE 9-10
11
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
12
Hammer Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3-5 reps
RPE 9-10
2
Dip (Bodyweight)
2
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
3-5 reps
RPE 9-10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
5-10 reps
RPE 8-10
6
Seated Row (Cable)
3
5-10 reps
RPE 8-10
7
Incline Chest Press (Machine)
3
5-10 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
9
Tricep Pushdown (Cable)
3
5-10 reps
RPE 9-10
10
Bicep Curl (Barbell)
3
5-10 reps
RPE 9-10
11
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
12
Hammer Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3-5 reps
RPE 9-10
2
Dip (Bodyweight)
2
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
3-5 reps
RPE 9-10
4
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
5
Shoulder Press (Machine)
3
5-10 reps
RPE 8-10
6
Seated Row (Cable)
3
5-10 reps
RPE 8-10
7
Incline Chest Press (Machine)
3
5-10 reps
RPE 8-10
8
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
9
Tricep Pushdown (Cable)
3
5-10 reps
RPE 9-10
10
Bicep Curl (Barbell)
3
5-10 reps
RPE 9-10
11
Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
12
Hammer Curl
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Back Extension (Weighted)
3
10-15 reps
RPE 8-10
3
Leg Press (45 Degrees)
3
5-10 reps
RPE 8-10
4
Lying Leg Curl
3
10-15 reps
RPE 8-10
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-10
6
Neck Extension
3
15-20 reps
RPE 8-10
7
Standing Calf Raise
3
10-15 reps
RPE 8-10
8
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Back Extension (Weighted)
3
10-15 reps
RPE 8-10
3
Leg Press (45 Degrees)
3
5-10 reps
RPE 8-10
4
Lying Leg Curl
3
10-15 reps
RPE 8-10
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-10
6
Neck Extension
3
15-20 reps
RPE 8-10
7
Standing Calf Raise
3
10-15 reps
RPE 8-10
8
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Back Extension (Weighted)
3
10-15 reps
RPE 8-10
3
Leg Press (45 Degrees)
3
5-10 reps
RPE 8-10
4
Lying Leg Curl
3
10-15 reps
RPE 8-10
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-10
6
Neck Extension
3
15-20 reps
RPE 8-10
7
Standing Calf Raise
3
10-15 reps
RPE 8-10
8
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Back Extension (Weighted)
3
10-15 reps
RPE 8-10
3
Leg Press (45 Degrees)
3
5-10 reps
RPE 8-10
4
Lying Leg Curl
3
10-15 reps
RPE 8-10
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-10
6
Neck Extension
3
15-20 reps
RPE 8-10
7
Standing Calf Raise
3
10-15 reps
RPE 8-10
8
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Back Extension (Weighted)
3
10-15 reps
RPE 8-10
3
Leg Press (45 Degrees)
3
5-10 reps
RPE 8-10
4
Lying Leg Curl
3
10-15 reps
RPE 8-10
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-10
6
Neck Extension
3
15-20 reps
RPE 8-10
7
Standing Calf Raise
3
10-15 reps
RPE 8-10
8
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Back Extension (Weighted)
3
10-15 reps
RPE 8-10
3
Leg Press (45 Degrees)
3
5-10 reps
RPE 8-10
4
Lying Leg Curl
3
10-15 reps
RPE 8-10
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-10
6
Neck Extension
3
15-20 reps
RPE 8-10
7
Standing Calf Raise
3
10-15 reps
RPE 8-10
8
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Back Extension (Weighted)
3
10-15 reps
RPE 8-10
3
Leg Press (45 Degrees)
3
5-10 reps
RPE 8-10
4
Lying Leg Curl
3
10-15 reps
RPE 8-10
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-10
6
Neck Extension
3
15-20 reps
RPE 8-10
7
Standing Calf Raise
3
10-15 reps
RPE 8-10
8
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Back Extension (Weighted)
3
10-15 reps
RPE 8-10
3
Leg Press (45 Degrees)
3
5-10 reps
RPE 8-10
4
Lying Leg Curl
3
10-15 reps
RPE 8-10
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-10
6
Neck Extension
3
15-20 reps
RPE 8-10
7
Standing Calf Raise
3
10-15 reps
RPE 8-10
8
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Back Extension (Weighted)
3
10-15 reps
RPE 8-10
3
Leg Press (45 Degrees)
3
5-10 reps
RPE 8-10
4
Lying Leg Curl
3
10-15 reps
RPE 8-10
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-10
6
Neck Extension
3
15-20 reps
RPE 8-10
7
Standing Calf Raise
3
10-15 reps
RPE 8-10
8
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Back Extension (Weighted)
3
10-15 reps
RPE 8-10
3
Leg Press (45 Degrees)
3
5-10 reps
RPE 8-10
4
Lying Leg Curl
3
10-15 reps
RPE 8-10
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-10
6
Neck Extension
3
15-20 reps
RPE 8-10
7
Standing Calf Raise
3
10-15 reps
RPE 8-10
8
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Back Extension (Weighted)
3
10-15 reps
RPE 8-10
3
Leg Press (45 Degrees)
3
5-10 reps
RPE 8-10
4
Lying Leg Curl
3
10-15 reps
RPE 8-10
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-10
6
Neck Extension
3
15-20 reps
RPE 8-10
7
Standing Calf Raise
3
10-15 reps
RPE 8-10
8
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Back Extension (Weighted)
3
10-15 reps
RPE 8-10
3
Leg Press (45 Degrees)
3
5-10 reps
RPE 8-10
4
Lying Leg Curl
3
10-15 reps
RPE 8-10
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-10
6
Neck Extension
3
15-20 reps
RPE 8-10
7
Standing Calf Raise
3
10-15 reps
RPE 8-10
8
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
5
Chest Fly (Machine)
3
10-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-10
8
Pinwheel Curl
3
5-10 reps
RPE 8-10
9
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
10
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
1
3-5 reps
RPE 8-10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
6
Chest Fly (Machine)
3
10-15 reps
RPE 8-10
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-10
9
Pinwheel Curl
3
5-10 reps
RPE 8-10
10
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
11
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
1
3-5 reps
RPE 8-10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
6
Chest Fly (Machine)
3
10-15 reps
RPE 8-10
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-10
9
Pinwheel Curl
3
5-10 reps
RPE 8-10
10
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
11
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
1
3-5 reps
RPE 8-10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
6
Chest Fly (Machine)
3
10-15 reps
RPE 8-10
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-10
9
Pinwheel Curl
3
5-10 reps
RPE 8-10
10
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
11
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
1
3-5 reps
RPE 8-10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
6
Chest Fly (Machine)
3
10-15 reps
RPE 8-10
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-10
9
Pinwheel Curl
3
5-10 reps
RPE 8-10
10
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
11
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
1
3-5 reps
RPE 8-10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
6
Chest Fly (Machine)
3
10-15 reps
RPE 8-10
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-10
9
Pinwheel Curl
3
5-10 reps
RPE 8-10
10
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
11
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
1
3-5 reps
RPE 8-10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
6
Chest Fly (Machine)
3
10-15 reps
RPE 8-10
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-10
9
Pinwheel Curl
3
5-10 reps
RPE 8-10
10
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
11
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
1
3-5 reps
RPE 8-10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
6
Chest Fly (Machine)
3
10-15 reps
RPE 8-10
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-10
9
Pinwheel Curl
3
5-10 reps
RPE 8-10
10
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
11
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
1
3-5 reps
RPE 8-10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
6
Chest Fly (Machine)
3
10-15 reps
RPE 8-10
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-10
9
Pinwheel Curl
3
5-10 reps
RPE 8-10
10
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
11
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
1
3-5 reps
RPE 8-10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
6
Chest Fly (Machine)
3
10-15 reps
RPE 8-10
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-10
9
Pinwheel Curl
3
5-10 reps
RPE 8-10
10
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
11
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
1
3-5 reps
RPE 8-10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
6
Chest Fly (Machine)
3
10-15 reps
RPE 8-10
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-10
9
Pinwheel Curl
3
5-10 reps
RPE 8-10
10
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
11
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
2
3-5 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
1
3-5 reps
RPE 8-10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 8-10
5
Chest Supported Row (Machine)
3
10-15 reps
RPE 8-10
6
Chest Fly (Machine)
3
10-15 reps
RPE 8-10
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 8-10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-10
9
Pinwheel Curl
3
5-10 reps
RPE 8-10
10
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
11
Bicep Curl (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
1
5-10 reps
15-20 reps
RPE 8-10
RPE 8-10
3
Leg Extension
3
10-15 reps
RPE 8-10
4
Leg Curl
3
10-15 reps
RPE 8-10
5
T-Bar Row
3
10-15 reps
RPE 8-10
6
Neck Curl
3
15-20 reps
RPE 8-10
7
Seated Calf Raise
3
10-15 reps
RPE 8-10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 8-10
3
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Leg Curl
3
10-15 reps
RPE 8-10
6
T-Bar Row
3
10-15 reps
RPE 8-10
7
Neck Curl
3
15-20 reps
RPE 8-10
8
Seated Calf Raise
3
10-15 reps
RPE 8-10
9
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 8-10
3
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Leg Curl
3
10-15 reps
RPE 8-10
6
T-Bar Row
3
10-15 reps
RPE 8-10
7
Neck Curl
3
15-20 reps
RPE 8-10
8
Seated Calf Raise
3
10-15 reps
RPE 8-10
9
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 8-10
3
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Leg Curl
3
10-15 reps
RPE 8-10
6
T-Bar Row
3
10-15 reps
RPE 8-10
7
Neck Curl
3
15-20 reps
RPE 8-10
8
Seated Calf Raise
3
10-15 reps
RPE 8-10
9
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 8-10
3
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Leg Curl
3
10-15 reps
RPE 8-10
6
T-Bar Row
3
10-15 reps
RPE 8-10
7
Neck Curl
3
15-20 reps
RPE 8-10
8
Seated Calf Raise
3
10-15 reps
RPE 8-10
9
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 8-10
3
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Leg Curl
3
10-15 reps
RPE 8-10
6
T-Bar Row
3
10-15 reps
RPE 8-10
7
Neck Curl
3
15-20 reps
RPE 8-10
8
Seated Calf Raise
3
10-15 reps
RPE 8-10
9
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 8-10
3
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Leg Curl
3
10-15 reps
RPE 8-10
6
T-Bar Row
3
10-15 reps
RPE 8-10
7
Neck Curl
3
15-20 reps
RPE 8-10
8
Seated Calf Raise
3
10-15 reps
RPE 8-10
9
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 8-10
3
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Leg Curl
3
10-15 reps
RPE 8-10
6
T-Bar Row
3
10-15 reps
RPE 8-10
7
Neck Curl
3
15-20 reps
RPE 8-10
8
Seated Calf Raise
3
10-15 reps
RPE 8-10
9
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 8-10
3
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Leg Curl
3
10-15 reps
RPE 8-10
6
T-Bar Row
3
10-15 reps
RPE 8-10
7
Neck Curl
3
15-20 reps
RPE 8-10
8
Seated Calf Raise
3
10-15 reps
RPE 8-10
9
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 8-10
3
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Leg Curl
3
10-15 reps
RPE 8-10
6
T-Bar Row
3
10-15 reps
RPE 8-10
7
Neck Curl
3
15-20 reps
RPE 8-10
8
Seated Calf Raise
3
10-15 reps
RPE 8-10
9
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 8-10
3
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Leg Curl
3
10-15 reps
RPE 8-10
6
T-Bar Row
3
10-15 reps
RPE 8-10
7
Neck Curl
3
15-20 reps
RPE 8-10
8
Seated Calf Raise
3
10-15 reps
RPE 8-10
9
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
RPE 8-10
3
Bulgarian Split Squat (Bodyweight)
1
AMRAP
RPE 10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Leg Curl
3
10-15 reps
RPE 8-10
6
T-Bar Row
3
10-15 reps
RPE 8-10
7
Neck Curl
3
15-20 reps
RPE 8-10
8
Seated Calf Raise
3
10-15 reps
RPE 8-10
9
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
5-10 reps
RPE 8-10
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
RPE 8-10
7
Lu Raise
3
10-15 reps
RPE 8-10
8
Face Pull
3
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
5-10 reps
RPE 8-10
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
RPE 8-10
7
Lu Raise
3
10-15 reps
RPE 8-10
8
Face Pull
3
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
5-10 reps
RPE 8-10
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
RPE 8-10
7
Lu Raise
3
10-15 reps
RPE 8-10
8
Face Pull
3
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
5-10 reps
RPE 8-10
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
RPE 8-10
7
Lu Raise
3
10-15 reps
RPE 8-10
8
Face Pull
3
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
5-10 reps
RPE 8-10
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
RPE 8-10
7
Lu Raise
3
10-15 reps
RPE 8-10
8
Face Pull
3
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
5-10 reps
RPE 8-10
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
RPE 8-10
7
Lu Raise
3
10-15 reps
RPE 8-10
8
Face Pull
3
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
5-10 reps
RPE 8-10
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
RPE 8-10
7
Lu Raise
3
10-15 reps
RPE 8-10
8
Face Pull
3
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
5-10 reps
RPE 8-10
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
RPE 8-10
7
Lu Raise
3
10-15 reps
RPE 8-10
8
Face Pull
3
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
5-10 reps
RPE 8-10
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
RPE 8-10
7
Lu Raise
3
10-15 reps
RPE 8-10
8
Face Pull
3
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
5-10 reps
RPE 8-10
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
RPE 8-10
7
Lu Raise
3
10-15 reps
RPE 8-10
8
Face Pull
3
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
5-10 reps
RPE 8-10
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
RPE 8-10
7
Lu Raise
3
10-15 reps
RPE 8-10
8
Face Pull
3
10-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
5-10 reps
RPE 8-10
2
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
RPE 8-10
7
Lu Raise
3
10-15 reps
RPE 8-10
8
Face Pull
3
10-15 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)1 Set
2 Sets
3-5 Reps
5-10 Reps
@8-10
@8-10
2
Back Extension (Weighted)3 Sets
10-15 Reps
@8-10
3
Leg Press (45 Degrees)3 Sets
5-10 Reps
@8-10
4
Lying Leg Curl3 Sets
10-15 Reps
@8-10
5
Standing Pullover (Cable)3 Sets
10-15 Reps
@8-10
6
Neck Extension3 Sets
15-20 Reps
@8-10
7
Standing Calf Raise3 Sets
10-15 Reps
@8-10
8
Decline Sit Up (Weighted)3 Sets
10-15 Reps
@8-10
Day 5
1
Skull Crusher3 Sets
5-10 Reps
@8-10
2
Preacher Curl (Dumbbell)3 Sets
5-10 Reps
@8-10
3
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
@8-10
4
Incline Curl (Dumbbell)3 Sets
10-15 Reps
@8-10
5
Reverse Bicep Curl (EZ Bar)3 Sets
10-15 Reps
@8-10
6
Wrist Curls3 Sets
15-20 Reps
@8-10
7
Lu Raise3 Sets
10-15 Reps
@8-10
8
Face Pull3 Sets
10-15 Reps
@8-10
Day 1
1
Dip (Weighted)1 Set
2 Sets
3-5 Reps
5-10 Reps
@9-10
@9-10
2
Pull-Up (Weighted)1 Set
2 Sets
3-5 Reps
5-10 Reps
@9-10
@9-10
3
Shoulder Press (Machine)3 Sets
5-10 Reps
@8-10
4
Seated Row (Cable)3 Sets
5-10 Reps
@8-10
5
Incline Chest Press (Machine)3 Sets
5-10 Reps
@8-10
6
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@9-10
7
Tricep Pushdown (Cable)3 Sets
5-10 Reps
@9-10
8
Bicep Curl (Barbell)3 Sets
5-10 Reps
@9-10
9
Tricep Extension (Cable)3 Sets
10-15 Reps
@9-10
10
Hammer Curl3 Sets
10-15 Reps
@9-10
Day 3
1
AD Press1 Set
2 Sets
3-5 Reps
5-10 Reps
@8-10
@8-10
2
Chin-Up (Weighted)1 Set
2 Sets
3-5 Reps
5-10 Reps
@8-10
@8-10
3
Incline Bench Press (Dumbbell)3 Sets
5-10 Reps
@8-10
4
Chest Supported Row (Machine)3 Sets
10-15 Reps
@8-10
5
Chest Fly (Machine)3 Sets
10-15 Reps
@8-10
6
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
@8-10
7
Overhead Tricep Extension (Cable)3 Sets
5-10 Reps
@8-10
8
Pinwheel Curl3 Sets
5-10 Reps
@8-10
9
Tricep Pushdown (Cable)3 Sets
10-15 Reps
@8-10
10
Bicep Curl (Cable)3 Sets
10-15 Reps
@8-10
Day 4
1
Deadlift (Barbell)1 Set
3-5 Reps
@8-10
2
Bulgarian Split Squat (Dumbbell)2 Sets
1 Set
5-10 Reps
15-20 Reps
@8-10
@8-10
3
Leg Extension3 Sets
10-15 Reps
@8-10
4
Leg Curl3 Sets
10-15 Reps
@8-10
5
T-Bar Row3 Sets
10-15 Reps
@8-10
6
Neck Curl3 Sets
15-20 Reps
@8-10
7
Seated Calf Raise3 Sets
10-15 Reps
@8-10
8
Hanging Leg Raise3 Sets
AMRAP
@10