logo
BoostcampPNG

5 Day Mass Builder

by Eric T.

Program Description

**5 Day Mass Builder** is a comprehensive 6-week program designed to help you pack on muscle and build strength through a structured approach to training. With 5 workouts per week, each session lasts about 70 minutes and combines essential compound lifts with targeted accessory work, ensuring a balanced development across all major muscle groups. This program caters to all fitness levels, from novice to advanced lifters, and requires access to a full gym. Get ready to elevate your physique and achieve impressive gains with this focused bodybuilding and powerbuilding regimen!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 07, 2025 12:25
  • Last Edited
    Aug 01, 2025 02:14

Summary

Unlock your potential with the 5 Day Mass Builder program, designed to pack on muscle over a focused 6-week journey. This comprehensive plan targets all major muscle groups with a mix of barbell and bodyweight exercises, ensuring balanced development and strength gains. Train five days a week with a variety of high-intensity movements like bench presses, squats, and deadlifts, tailored to push your limits. Equip yourself with a full gym and get ready to transform your physique and elevate your lifting game!

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.
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Chin-Up (Bodyweight)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Chin-Up (Bodyweight)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Chin-Up (Bodyweight)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Chin-Up (Bodyweight)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Chin-Up (Bodyweight)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Chin-Up (Bodyweight)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
3
Seated Calf Raise
5
10 reps
RPE 8
4
Decline Crunch (Weighted)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
3
Seated Calf Raise
5
10 reps
RPE 8
4
Decline Crunch (Weighted)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
3
Seated Calf Raise
5
10 reps
RPE 8
4
Decline Crunch (Weighted)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
3
Seated Calf Raise
5
10 reps
RPE 8
4
Decline Crunch (Weighted)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
3
Seated Calf Raise
5
10 reps
RPE 8
4
Decline Crunch (Weighted)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
3
Seated Calf Raise
5
10 reps
RPE 8
4
Decline Crunch (Weighted)
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
-
2A
Pec Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
-
2A
Pec Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
-
2A
Pec Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
-
2A
Pec Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
-
2A
Pec Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
-
2A
Pec Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Leg Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Leg Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Leg Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Leg Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Leg Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Zercher Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Leg Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
1
-
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
1
-
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
1
-
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
1
-
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
1
-
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
1
-
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8.5
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8.5
3
Chin-Up (Bodyweight)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
4
Bicep Curl (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8.5
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8.5
2
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8.5
3
Seated Calf Raise
5 Sets
10 Reps
@8
4
Decline Crunch (Weighted)
5 Sets
10 Reps
@8
Day 3
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
@8.5
1B
Wide Grip Pull-Up
5 Sets
AMRAP
-
2A
Pec Fly (Dumbbell)
5 Sets
10-15 Reps
@8.5
2B
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
@8.5
3
Pullover (Dumbbell)
3 Sets
15-20 Reps
@8.5
Day 4
1A
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
@8.5
1B
Leg Curl
5 Sets
10-15 Reps
@8.5
2
Leg Press
3 Sets
15-20 Reps
@8
3
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
@8.5
4
Hanging Leg Raise
3 Sets
AMRAP
-
Day 5
1A
Arnold Press
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
@8
@8.5
1B
Upright Row (Barbell)
5 Sets
10-15 Reps
@8.5
2A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
2B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8.5
3A
Alternating Dumbbell Curl
5 Sets
12-15 Reps
@8.5
3B
Tricep Pushdown (Cable)
1 Set
-
4A
Bicep Curl (Cable)
5 Sets
12-15 Reps
@8.5
4B
Overhead Tricep Extension (Cable)
5 Sets
12-15 Reps
@8.5