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Masl Stronk

by GNTC
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Program Description

**Masl Stronk** is an 8-week strength training program designed to build muscle and increase overall power. With 32 workouts spread across the weeks, you'll engage in a variety of compound and isolation exercises, including bench presses, dips, and leg curls, all tailored to maximize your gains. Each session focuses on high-intensity training with specific rep ranges and RPE targets to ensure you push your limits effectively. Get ready to transform your physique and unleash your inner strength!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 09, 2026 04:03
  • Last Edited
    Jan 09, 2026 05:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.5%
Front Delts
11%
Biceps
11%
Hamstrings
9.1%
Upper Back
7.8%
Chest
6.5%
Middle Delts
6.5%
Lats
6.5%
Quadriceps
6.5%
Abs
5.2%
Glutes
5.2%
Rear Delts
4.5%
Forearms
3.9%
Abductors
1%
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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
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Overhead Press (Barbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Overhead Press (Barbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Overhead Press (Barbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Overhead Press (Barbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Overhead Press (Barbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Overhead Press (Barbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Overhead Press (Barbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Overhead Press (Barbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9-10
2
Leg Extension
2
8-10 reps
RPE 10
3
Leg Curl
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9-10
2
Leg Extension
2
8-10 reps
RPE 10
3
Leg Curl
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9-10
2
Leg Extension
2
8-10 reps
RPE 10
3
Leg Curl
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9-10
2
Leg Extension
2
8-10 reps
RPE 10
3
Leg Curl
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9-10
2
Leg Extension
2
8-10 reps
RPE 10
3
Leg Curl
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9-10
2
Leg Extension
2
8-10 reps
RPE 10
3
Leg Curl
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9-10
2
Leg Extension
2
8-10 reps
RPE 10
3
Leg Curl
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9-10
2
Leg Extension
2
8-10 reps
RPE 10
3
Leg Curl
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Overhead Press (Barbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Overhead Press (Barbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Overhead Press (Barbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Overhead Press (Barbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Overhead Press (Barbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Overhead Press (Barbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Overhead Press (Barbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9-10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Overhead Press (Barbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
3
6-8 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8-10
2
Leg Extension
2
8-10 reps
RPE 10
3
Leg Curl
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8-10
2
Leg Extension
2
8-10 reps
RPE 10
3
Leg Curl
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8-10
2
Leg Extension
2
8-10 reps
RPE 10
3
Leg Curl
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8-10
2
Leg Extension
2
8-10 reps
RPE 10
3
Leg Curl
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8-10
2
Leg Extension
2
8-10 reps
RPE 10
3
Leg Curl
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8-10
2
Leg Extension
2
8-10 reps
RPE 10
3
Leg Curl
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8-10
2
Leg Extension
2
8-10 reps
RPE 10
3
Leg Curl
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 8-10
2
Leg Extension
2
8-10 reps
RPE 10
3
Leg Curl
2
8-10 reps
RPE 10
4
Glute-Ham Raise
2
10-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@9-10
2
Dip (Weighted)
2 Sets
6-8 Reps
@10
3
Overhead Press (Barbell)
2 Sets
8-12 Reps
@10
4
Pull-Up (Weighted)
3 Sets
6-8 Reps
@10
5
Chest Supported Row (Dumbbell)
2 Sets
6-8 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
7
Decline Sit Up (Weighted)
3 Sets
6-10 Reps
@10
Day 2
1
Leg Press
3 Sets
6-8 Reps
@9-10
2
Leg Extension
2 Sets
8-10 Reps
@10
3
Leg Curl
2 Sets
8-10 Reps
@10
4
Glute-Ham Raise
2 Sets
10-15 Reps
@8-10
5
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@10
7
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@10
8
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@10
9
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
10
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@9-10
2
Dip (Weighted)
2 Sets
6-8 Reps
@10
3
Overhead Press (Barbell)
2 Sets
8-12 Reps
@10
4
Pull-Up (Weighted)
3 Sets
6-8 Reps
@10
5
Chest Supported Row (Dumbbell)
2 Sets
6-8 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
7
Hanging Leg Raise
3 Sets
AMRAP
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
@8-10
2
Leg Extension
2 Sets
8-10 Reps
@10
3
Leg Curl
2 Sets
8-10 Reps
@10
4
Glute-Ham Raise
2 Sets
10-15 Reps
@8-10
5
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@10
7
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@10
8
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@10
9
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
10
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10