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BoostcampPNG

FULA

by Shezi

Program Description

Become a Super Saiyan doing the big 3. While also inflating some of the 'show muscles' and getting stronger at weighted calisthenics!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 06, 2025 02:13
  • Last Edited
    Jul 07, 2025 12:26

Summary

**FULU** is a comprehensive 7-week training program designed to elevate your strength and conditioning with a balanced focus on both upper and lower body workouts. Committing just four days a week, you'll engage in a variety of exercises, including barbell bench presses, squats, and weighted pull-ups, tailored to build muscle and enhance performance. Each session combines high-intensity lifts with targeted accessory movements, ensuring you maximize gains while minimizing injury risk. Get ready to transform your physique and boost your confidence as you progress through this structured and effective regimen!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
2 reps
75%
85%
2
Deadlift (Deficit)
2
6 reps
65%
3
Hack Squat
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Larsen Press (Barbell)
2
2
5 reps
4 reps
70%
80%
5
Lateral Raise (Dumbbell)
1
1
1
1
18-20 reps
8-12 reps
8-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
2 reps
80%
90%
2
Deadlift (Deficit)
2
6 reps
70%
3
Hack Squat
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Larsen Press (Barbell)
2
2
5 reps
4 reps
75%
85%
5
Lateral Raise (Dumbbell)
1
1
1
1
18-20 reps
8-12 reps
8-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
2 reps
80%
90%
2
Deadlift (Deficit)
2
6 reps
70%
3
Hack Squat
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Larsen Press (Barbell)
2
2
5 reps
4 reps
75%
85%
5
Lateral Raise (Dumbbell)
1
1
1
1
18-20 reps
8-12 reps
8-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
2 reps
80%
90%
2
Deadlift (Deficit)
2
6 reps
70%
3
Hack Squat
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Larsen Press (Barbell)
2
2
5 reps
4 reps
75%
85%
5
Lateral Raise (Dumbbell)
1
1
1
1
18-20 reps
8-12 reps
8-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
2 reps
80%
90%
2
Deadlift (Deficit)
2
6 reps
70%
3
Hack Squat
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Larsen Press (Barbell)
2
2
5 reps
4 reps
75%
85%
5
Lateral Raise (Dumbbell)
1
1
1
1
18-20 reps
8-12 reps
8-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
90%
2
Deadlift (Deficit)
2
6 reps
70%
3
Hack Squat
1
1
8-10 reps
6-8 reps
RPE 7
RPE 9
4
Larsen Press (Barbell)
2
2
5 reps
4 reps
75%
85%
5
Lateral Raise (Dumbbell)
1
1
1
1
18-20 reps
8-12 reps
8-12 reps
10-15 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
2 reps
1 reps
1 reps
75%
85%
95%
100%
2
Hack Squat
1
1
8-10 reps
6-8 reps
RPE 7
RPE 9
3
Larsen Press (Barbell)
1
1
5 reps
4 reps
75%
85%
4
Lateral Raise (Dumbbell)
1
1
18-20 reps
8-12 reps
RPE 8
RPE 10
5
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
5 reps
3 reps
5 reps
75%
85%
70%
2
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-18 reps
8-14 reps
8-14 reps
RPE 8.5
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-18 reps
8-14 reps
8-14 reps
RPE 8.5
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-18 reps
8-14 reps
8-14 reps
RPE 8.5
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-18 reps
8-14 reps
8-14 reps
RPE 8.5
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Barbell)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-18 reps
8-14 reps
8-14 reps
RPE 8.5
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
3 reps
5 reps
80%
90%
75%
2
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Bicep Curl (Barbell)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-18 reps
8-14 reps
8-14 reps
RPE 8.5
RPE 9
RPE 10
5
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
3 reps
2 reps
1 reps
1 reps
75%
85%
95%
100%
2
Pull-Up (Weighted)
1
1
1
3 reps
2 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Bicep Curl (Barbell)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-18 reps
8-14 reps
8-14 reps
RPE 8.5
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
5 reps
75%
85%
70%
2
Overhead Press (Barbell)
1
2
7 reps
5 reps
70%
80%
3
Leg Extension
1
1
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Rear Delt Fly
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Overhead Press (Barbell)
1
2
7 reps
5 reps
75%
85%
3
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Rear Delt Fly
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Overhead Press (Barbell)
1
2
7 reps
5 reps
75%
85%
3
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Rear Delt Fly
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Overhead Press (Barbell)
1
2
7 reps
5 reps
75%
85%
3
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Rear Delt Fly
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Overhead Press (Barbell)
1
2
7 reps
5 reps
75%
85%
3
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Rear Delt Fly
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
5 reps
80%
90%
75%
2
Overhead Press (Barbell)
1
1
7 reps
5 reps
75%
85%
3
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Rear Delt Fly
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
2 reps
1 reps
1 reps
75%
85%
95%
100%
2
Overhead Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
75%
85%
100%
3
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
4
Hamstring Curl
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Rear Delt Fly
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12-18 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12-18 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12-18 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12-18 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12-18 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Pull-Up (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12-18 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
4-6 reps
2-4 reps
1-2 reps
RPE 8
RPE 9
RPE 9
2
Pull-Up (Weighted)
2
2-5 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12-18 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
10-15 reps
RPE 10
Week 1
1 / 7 Weeks
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
5 Reps
3 Reps
5 Reps
75%
85%
70%
2
Overhead Press (Barbell)
1 Set
2 Sets
7 Reps
5 Reps
70%
80%
3
Leg Extension
1 Set
1 Set
12-20 Reps
12-20 Reps
@9
@10
4
Hamstring Curl
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Cable Rear Delt Fly
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
4 Reps
2 Reps
75%
85%
2
Deadlift (Deficit)
2 Sets
6 Reps
65%
3
Hack Squat
1 Set
2 Sets
8-10 Reps
6-8 Reps
@7
@9
4
Larsen Press (Barbell)
2 Sets
2 Sets
5 Reps
4 Reps
70%
80%
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
18-20 Reps
8-12 Reps
8-12 Reps
10-15 Reps
@8
@9
@10
@10
6
Face Pull
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 2
1
Bench Press (Paused)
1 Set
2 Sets
1 Set
5 Reps
3 Reps
5 Reps
75%
85%
70%
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-18 Reps
8-14 Reps
8-14 Reps
@8.5
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Hammer Curl (Cable)
1 Set
10-15 Reps
@10
Day 4
1
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Pull-Up (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-18 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
Preacher Curl (Barbell)
1 Set
10-15 Reps
@10