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BoostcampPNG

Scientifically the Best Workout by Science

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Program Description

Be a all-round program that builds size and strength

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 10, 2025 12:07
  • Last Edited
    Jun 18, 2025 12:49

Summary

Transform your fitness journey with this comprehensive 8-week program designed to maximize strength and muscle growth through scientifically-backed methods. Committing to 6 days a week, you'll engage in a variety of exercises targeting all major muscle groups, including barbell squats, dumbbell bench presses, and machine-based leg workouts. Each session is crafted to challenge your limits and enhance your performance, ensuring you stay motivated and on track to achieve your goals. Get ready to elevate your training and see real results!
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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
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-Arm Lat Pulldown
2
15-20 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Meadow Row
3
10-12 reps
-
4
Chest Supported Row (Machine)
3
-
-
5A
Reverse Pec Deck
2
15-20 reps
-
5B
Band Pull Apart
2
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-Arm Lat Pulldown
2
15-20 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Meadow Row
3
10-12 reps
-
4
Chest Supported Row (Machine)
3
-
-
5A
Reverse Pec Deck
2
15-20 reps
-
5B
Band Pull Apart
2
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-Arm Lat Pulldown
2
15-20 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Meadow Row
3
10-12 reps
-
4
Chest Supported Row (Machine)
3
-
-
5A
Reverse Pec Deck
2
15-20 reps
-
5B
Band Pull Apart
2
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-Arm Lat Pulldown
2
15-20 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Meadow Row
3
10-12 reps
-
4
Chest Supported Row (Machine)
3
-
-
5A
Reverse Pec Deck
2
15-20 reps
-
5B
Band Pull Apart
2
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-Arm Lat Pulldown
2
15-20 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Meadow Row
3
10-12 reps
-
4
Chest Supported Row (Machine)
3
-
-
5A
Reverse Pec Deck
2
15-20 reps
-
5B
Band Pull Apart
2
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-Arm Lat Pulldown
2
15-20 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Meadow Row
3
10-12 reps
-
4
Chest Supported Row (Machine)
3
-
-
5A
Reverse Pec Deck
2
15-20 reps
-
5B
Band Pull Apart
2
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-Arm Lat Pulldown
2
15-20 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Meadow Row
3
10-12 reps
-
4
Chest Supported Row (Machine)
3
-
-
5A
Reverse Pec Deck
2
15-20 reps
-
5B
Band Pull Apart
2
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
One-Arm Lat Pulldown
2
15-20 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Meadow Row
3
10-12 reps
-
4
Chest Supported Row (Machine)
3
-
-
5A
Reverse Pec Deck
2
15-20 reps
-
5B
Band Pull Apart
2
15-20 reps
-
6
Bicep Curl (EZ Bar)
3
6-8 reps
-
7
Incline Curl (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press Static Holds (Machine)
2
1 mins
-
7
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press Static Holds (Machine)
2
1 mins
-
7
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press Static Holds (Machine)
2
1 mins
-
7
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press Static Holds (Machine)
2
1 mins
-
7
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press Static Holds (Machine)
2
1 mins
-
7
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press Static Holds (Machine)
2
1 mins
-
7
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press Static Holds (Machine)
2
1 mins
-
7
Face Pull
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
3
Seated Lateral Raise (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
6
Chest Press Static Holds (Machine)
2
1 mins
-
7
Face Pull
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Single Leg Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Single Leg Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Single Leg Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Single Leg Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Single Leg Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Single Leg Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Single Leg Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Leg Extension
3
10 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Single Leg Calf Raise
3
12 reps
-
7
Seated Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One-Arm Lat Pulldown
2
15-20 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Single Arm Pushdown
2
12-15 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One-Arm Lat Pulldown
2
15-20 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Single Arm Pushdown
2
12-15 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One-Arm Lat Pulldown
2
15-20 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Single Arm Pushdown
2
12-15 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One-Arm Lat Pulldown
2
15-20 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Single Arm Pushdown
2
12-15 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One-Arm Lat Pulldown
2
15-20 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Single Arm Pushdown
2
12-15 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One-Arm Lat Pulldown
2
15-20 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Single Arm Pushdown
2
12-15 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One-Arm Lat Pulldown
2
15-20 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Single Arm Pushdown
2
12-15 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
One-Arm Lat Pulldown
2
15-20 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Single Arm Pushdown
2
12-15 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Bicep Curl (EZ Bar)
3
12-15 reps
-
7
Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Upright Row (Cable)
3
12-15 reps
-
4B
Band Pull Apart
3
12-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
2
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Upright Row (Cable)
3
12-15 reps
-
4B
Band Pull Apart
3
12-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
2
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Upright Row (Cable)
3
12-15 reps
-
4B
Band Pull Apart
3
12-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
2
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Upright Row (Cable)
3
12-15 reps
-
4B
Band Pull Apart
3
12-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
2
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Upright Row (Cable)
3
12-15 reps
-
4B
Band Pull Apart
3
12-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
2
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Upright Row (Cable)
3
12-15 reps
-
4B
Band Pull Apart
3
12-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
2
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Upright Row (Cable)
3
12-15 reps
-
4B
Band Pull Apart
3
12-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
2
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-8 reps
-
2
Bench Press (Close Grip)
3
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
-
4A
Upright Row (Cable)
3
12-15 reps
-
4B
Band Pull Apart
3
12-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
12-15 reps
-
6
Dip (Bodyweight)
2
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Goblet Squat
3
15 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Goblet Squat
3
15 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Goblet Squat
3
15 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Goblet Squat
3
15 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Goblet Squat
3
15 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Goblet Squat
3
15 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Goblet Squat
3
15 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Reverse Lunge (Dumbbell)
2
20 reps
-
4
Goblet Squat
3
15 reps
-
5
Seated Hamstring Curl
3
8 reps
-
6
Standing Calf Raise
3
10 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
3
Reverse Lunge (Dumbbell)
2 Sets
20 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Seated Hamstring Curl
3 Sets
8 Reps
-
6
Single Leg Calf Raise
3 Sets
12 Reps
-
7
Seated Calf Raise
3 Sets
20 Reps
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
-
3
Seated Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Single Arm Tricep Extension (Cable)
4 Sets
12-15 Reps
-
6
Chest Press Static Holds (Machine)
2 Sets
1 mins
-
7
Face Pull
3 Sets
20 Reps
-
Day 4
1
One-Arm Lat Pulldown
2 Sets
15-20 Reps
-
2
Lat Pulldown
3 Sets
8-10 Reps
-
3
T-Bar Row
3 Sets
10-12 Reps
-
4
Single Arm Pushdown
2 Sets
12-15 Reps
-
5
Shrug (Barbell)
3 Sets
12-15 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
7
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 5
1
Overhead Press (Machine)
4 Sets
6-8 Reps
-
2
Bench Press (Close Grip)
3 Sets
8-10 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
-
4A
Upright Row (Cable)
3 Sets
12-15 Reps
-
4B
Band Pull Apart
3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
12-15 Reps
-
6
Dip (Bodyweight)
2 Sets
@8
Day 1
1
One-Arm Lat Pulldown
2 Sets
15-20 Reps
-
2
Lat Pulldown
3 Sets
6-8 Reps
-
3
Meadow Row
3 Sets
10-12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
-
-
5A
Reverse Pec Deck
2 Sets
15-20 Reps
-
5B
Band Pull Apart
2 Sets
15-20 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
-
7
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
-
Day 6
1
Deadlift (Barbell)
4 Sets
4 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
3
Reverse Lunge (Dumbbell)
2 Sets
20 Reps
-
4
Goblet Squat
3 Sets
15 Reps
-
5
Seated Hamstring Curl
3 Sets
8 Reps
-
6
Standing Calf Raise
3 Sets
10 Reps
-