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Cutting meso 1/3 - U/L + PPL

by Mikkel Marco
4 athletes joined

Program Description

First 8 weeks of a 24 week program during a cut

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 12, 2024 10:19
  • Last Edited
    Jun 18, 2025 08:56

Summary

Embark on an 8-week journey with the Cutting Meso 1/3 - U/L + PPL program, designed for those ready to elevate their training. This 5-day split combines upper/lower and push/pull workouts, ensuring a balanced approach to strength and conditioning. Each session incorporates a mix of compound and isolation movements, targeting all major muscle groups while integrating cardio for optimal fat loss. Perfect for garage gym enthusiasts, this program will challenge you to push your limits and achieve your fitness goals. Get ready to transform your physique!
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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
Cardio
1
-
2
Bench Press (Barbell)
1
2
2
4 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
RPE 10
5
Seated Row (Cable)
3
20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Barbell)
1
3
4 reps
6 reps
RPE 8
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Face Pull
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Chest Fly (Cable)
3
15 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Barbell)
1
3
4 reps
6 reps
RPE 8
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 9
6
Face Pull
3
15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Chest Fly (Cable)
3
15 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Barbell)
1
2
2
4 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
RPE 10
5
Seated Row (Cable)
3
20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Barbell)
1
2
2
4 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
RPE 10
5
Seated Row (Cable)
3
20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Barbell)
1
2
2
4 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
RPE 10
5
Seated Row (Cable)
3
20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Barbell)
1
2
2
4 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
RPE 10
5
Seated Row (Cable)
3
20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Bench Press (Barbell)
1
2
2
4 reps
6 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
RPE 10
5
Seated Row (Cable)
3
20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
15 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Squat (Paused)
3
10 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
4
Belt Squat
3
10 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Ab Wheel
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Squat (Paused)
3
10 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 9
5
Ab Wheel
3
RPE 10
6
Belt Squat
3
10 reps
RPE 10
7
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Squat (Paused)
3
10 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 9
5
Ab Wheel
3
RPE 10
6
Belt Squat
3
10 reps
RPE 10
7
Hip Adductor (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Squat (Paused)
3
10 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
4
Belt Squat
3
10 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Ab Wheel
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Squat (Paused)
3
10 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
4
Belt Squat
3
10 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Ab Wheel
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Squat (Paused)
3
10 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
4
Belt Squat
3
10 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Ab Wheel
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Squat (Paused)
3
10 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
4
Belt Squat
3
10 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Ab Wheel
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Squat (Paused)
3
10 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
8 reps
RPE 7
4
Belt Squat
3
10 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Ab Wheel
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Pin Press Bench (Barbell)
3
5 reps
RPE 9
3
Overhead Press (Barbell)
1
3
1 reps
5 reps
RPE 9
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
25 reps
RPE 10
6
Tricep Extension (Machine)
3
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
8
Shoulder Press (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Pin Press Bench (Barbell)
3
5 reps
RPE 9
3
Overhead Press (Barbell)
1
3
1 reps
5 reps
RPE 9
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
25 reps
RPE 10
6
Tricep Extension (Machine)
3
15 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Pin Press Bench (Barbell)
3
5 reps
RPE 9
3
Overhead Press (Barbell)
1
3
1 reps
5 reps
RPE 9
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
25 reps
RPE 10
6
Tricep Extension (Machine)
3
15 reps
RPE 10
7
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Pin Press Bench (Barbell)
3
5 reps
RPE 9
3
Overhead Press (Barbell)
1
3
1 reps
5 reps
RPE 9
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
25 reps
RPE 10
6
Tricep Extension (Machine)
3
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Pin Press Bench (Barbell)
3
5 reps
RPE 9
3
Overhead Press (Barbell)
1
3
1 reps
5 reps
RPE 9
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
25 reps
RPE 10
6
Tricep Extension (Machine)
3
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Pin Press Bench (Barbell)
3
5 reps
RPE 9
3
Overhead Press (Barbell)
1
3
1 reps
5 reps
RPE 9
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
25 reps
RPE 10
6
Tricep Extension (Machine)
3
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Pin Press Bench (Barbell)
3
5 reps
RPE 9
3
Overhead Press (Barbell)
1
3
1 reps
5 reps
RPE 9
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
25 reps
RPE 10
6
Tricep Extension (Machine)
3
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Pin Press Bench (Barbell)
3
5 reps
RPE 9
3
Overhead Press (Barbell)
1
3
1 reps
5 reps
RPE 9
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
25 reps
RPE 10
6
Tricep Extension (Machine)
3
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
8
Hammer Curl (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
8
Hammer Curl (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
8
Hammer Curl (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Pull-Up (Bodyweight)
3
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Face Pull
3
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
7
Hammer Curl (Cable)
3
15 reps
RPE 10
8
Concentration Curl
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Pull-Up (Bodyweight)
3
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Face Pull
3
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
7
Hammer Curl (Cable)
3
15 reps
RPE 10
8
Concentration Curl
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Pull-Up (Bodyweight)
3
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Face Pull
3
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
7
Hammer Curl (Cable)
3
15 reps
RPE 10
8
Concentration Curl
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Pull-Up (Bodyweight)
3
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Face Pull
3
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
7
Hammer Curl (Cable)
3
15 reps
RPE 10
8
Concentration Curl
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Pull-Up (Bodyweight)
3
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Face Pull
3
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
7
Hammer Curl (Cable)
3
15 reps
RPE 10
8
Concentration Curl
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Leg Press
3
15 reps
RPE 9
3
Belt Squat
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Ab Wheel
3
RPE 10
6
Deadlift (Paused)
3
10 reps
RPE 8
7
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Leg Press
3
15 reps
RPE 9
3
Belt Squat
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Ab Wheel
3
RPE 10
6
Deadlift (Paused)
3
10 reps
RPE 8
7
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Leg Press
3
15 reps
RPE 9
3
Belt Squat
3
8 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Ab Wheel
3
RPE 10
6
Deadlift (Paused)
3
10 reps
RPE 8
7
Hip Abductor (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Deadlift (Paused)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 9
4
Belt Squat
3
8 reps
RPE 9
5
Leg Extension
3
20 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Deadlift (Paused)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 9
4
Belt Squat
3
8 reps
RPE 9
5
Leg Extension
3
20 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Deadlift (Paused)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 9
4
Belt Squat
3
8 reps
RPE 9
5
Leg Extension
3
20 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Deadlift (Paused)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 9
4
Belt Squat
3
8 reps
RPE 9
5
Leg Extension
3
20 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
2
Deadlift (Paused)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 9
4
Belt Squat
3
8 reps
RPE 9
5
Leg Extension
3
20 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 10
7
Hip Abductor (Machine)
3
20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Cardio
1 Set
-
2
Bench Press (Barbell)
1 Set
2 Sets
2 Sets
4 Reps
6 Reps
10 Reps
@8
@8
@8
3
Shoulder Press (Machine)
3 Sets
10 Reps
@9
4
Pull-Up (Bodyweight)
3 Sets
@10
5
Seated Row (Cable)
3 Sets
20 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
15 Reps
@10
7
Chest Fly (Cable)
3 Sets
15 Reps
@10
8
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
Day 2
1
Cardio
1 Set
-
2
Squat (Paused)
3 Sets
10 Reps
@8
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Belt Squat
3 Sets
10 Reps
@10
5
Leg Curl
3 Sets
12 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@10
7
Ab Wheel
3 Sets
@10
Day 3
1
Cardio
1 Set
-
2
Pin Press Bench (Barbell)
3 Sets
5 Reps
@9
3
Overhead Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@9
@8
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
25 Reps
@10
6
Tricep Extension (Machine)
3 Sets
15 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9
8
Shoulder Press (Machine)
3 Sets
10 Reps
@9
Day 4
1
Cardio
1 Set
-
2
Seated Row (Cable)
3 Sets
12 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
4
Face Pull
3 Sets
10 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
7
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@10
8
Hammer Curl (Cable)
3 Sets
15 Reps
@10
Day 5
1
Cardio
1 Set
-
2
Leg Press
3 Sets
15 Reps
@9
3
Belt Squat
3 Sets
8 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Ab Wheel
3 Sets
@10
6
Deadlift (Paused)
3 Sets
10 Reps
@8
7
Hip Abductor (Machine)
3 Sets
10 Reps
@10