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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 10, 2025 12:55
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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
-