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BoostcampPNG

8 Week Bulk

by Brandon M.

Program Description

To lean bulk over 8 weeks

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 16, 2026 07:18
  • Last Edited
    Feb 16, 2026 08:07
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.2%
Glutes
10%
Hamstrings
9.8%
Triceps
9.4%
Abs
8.9%
Front Delts
8.7%
Biceps
7.3%
Chest
6.2%
Upper Back
5.3%
Middle Delts
4.5%
Lats
4%
Lower Back
3.8%
Cardio
2.7%
Calves
2.7%
Forearms
2.2%
Rear Delts
2%
Adductors
1.6%
Abductors
0.7%
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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
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
3
10-12 reps
-
8
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
3
10-12 reps
-
8
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
3
10-12 reps
-
8
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
3
10-12 reps
-
8
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
3
10-12 reps
-
8
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
3
10-12 reps
-
8
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
3
10-12 reps
-
8
Cardio
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Pec Deck (Machine)
3
12-15 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
3
10-12 reps
-
8
Cardio
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Hack Squat
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Cardio (Zone 2)
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Hack Squat
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Cardio (Zone 2)
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Hack Squat
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Cardio (Zone 2)
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Hack Squat
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Cardio (Zone 2)
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Hack Squat
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Cardio (Zone 2)
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Hack Squat
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Cardio (Zone 2)
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Hack Squat
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Cardio (Zone 2)
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
-
2
Leg Press
3
8-12 reps
-
3
Hack Squat
3
10-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Abs Crunch (Machine)
3
12-15 reps
-
8
Cardio (Zone 2)
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Preacher Curl (Machine)
3
10-12 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Preacher Curl (Machine)
3
10-12 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Preacher Curl (Machine)
3
10-12 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Preacher Curl (Machine)
3
10-12 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Preacher Curl (Machine)
3
10-12 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Preacher Curl (Machine)
3
10-12 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Preacher Curl (Machine)
3
10-12 reps
-
8
Cardio
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Face Pull
3
12-15 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Tricep Rope Push Down (Cable)
3
10-12 reps
-
6
Alternating Dumbbell Curl
3
8-12 reps
-
7
Preacher Curl (Machine)
3
10-12 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Back Extension (Weighted)
3
12-15 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Hanging Knee Raise
3
10-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Back Extension (Weighted)
3
12-15 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Hanging Knee Raise
3
10-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Back Extension (Weighted)
3
12-15 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Hanging Knee Raise
3
10-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Back Extension (Weighted)
3
12-15 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Hanging Knee Raise
3
10-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Back Extension (Weighted)
3
12-15 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Hanging Knee Raise
3
10-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Back Extension (Weighted)
3
12-15 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Hanging Knee Raise
3
10-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Back Extension (Weighted)
3
12-15 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Hanging Knee Raise
3
10-15 reps
-
8
Cardio
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Curl
3
10-12 reps
-
4
Step-Up (Weighted)
3
8-10 reps
-
5
Back Extension (Weighted)
3
12-15 reps
-
6
Seated Calf Raise
3
12-15 reps
-
7
Hanging Knee Raise
3
10-15 reps
-
8
Cardio
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
1B
Incline Curl (Dumbbell)
3
10-12 reps
-
1C
Lateral Raise (Machine)
3
12-15 reps
-
1D
Cardio
1
1-60 mins
-
2A
Bird Dog
1
AMRAP
-
2B
Glute Bridge (Bodyweight)
1
AMRAP
-
2C
Side Plank
1
AMRAP
-
2D
Cardio
1
1-60 mins
-
3
Push Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
1B
Incline Curl (Dumbbell)
3
10-12 reps
-
1C
Lateral Raise (Machine)
3
12-15 reps
-
1D
Cardio
1
1-60 mins
-
2A
Bird Dog
1
AMRAP
-
2B
Glute Bridge (Bodyweight)
1
AMRAP
-
2C
Side Plank
1
AMRAP
-
2D
Cardio
1
1-60 mins
-
3
Push Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
1B
Incline Curl (Dumbbell)
3
10-12 reps
-
1C
Lateral Raise (Machine)
3
12-15 reps
-
1D
Cardio
1
1-60 mins
-
2A
Bird Dog
1
AMRAP
-
2B
Glute Bridge (Bodyweight)
1
AMRAP
-
2C
Side Plank
1
AMRAP
-
2D
Cardio
1
1-60 mins
-
3
Push Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
1B
Incline Curl (Dumbbell)
3
10-12 reps
-
1C
Lateral Raise (Machine)
3
12-15 reps
-
1D
Cardio
1
1-60 mins
-
2A
Bird Dog
1
AMRAP
-
2B
Glute Bridge (Bodyweight)
1
AMRAP
-
2C
Side Plank
1
AMRAP
-
2D
Cardio
1
1-60 mins
-
3
Push Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
1B
Incline Curl (Dumbbell)
3
10-12 reps
-
1C
Lateral Raise (Machine)
3
12-15 reps
-
1D
Cardio
1
1-60 mins
-
2A
Bird Dog
1
AMRAP
-
2B
Glute Bridge (Bodyweight)
1
AMRAP
-
2C
Side Plank
1
AMRAP
-
2D
Cardio
1
1-60 mins
-
3
Push Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
1B
Incline Curl (Dumbbell)
3
10-12 reps
-
1C
Lateral Raise (Machine)
3
12-15 reps
-
1D
Cardio
1
1-60 mins
-
2A
Bird Dog
1
AMRAP
-
2B
Glute Bridge (Bodyweight)
1
AMRAP
-
2C
Side Plank
1
AMRAP
-
2D
Cardio
1
1-60 mins
-
3
Push Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
1B
Incline Curl (Dumbbell)
3
10-12 reps
-
1C
Lateral Raise (Machine)
3
12-15 reps
-
1D
Cardio
1
1-60 mins
-
2A
Bird Dog
1
AMRAP
-
2B
Glute Bridge (Bodyweight)
1
AMRAP
-
2C
Side Plank
1
AMRAP
-
2D
Cardio
1
1-60 mins
-
3
Push Up
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
1B
Incline Curl (Dumbbell)
3
10-12 reps
-
1C
Lateral Raise (Machine)
3
12-15 reps
-
1D
Cardio
1
1-60 mins
-
2A
Bird Dog
1
AMRAP
-
2B
Glute Bridge (Bodyweight)
1
AMRAP
-
2C
Side Plank
1
AMRAP
-
2D
Cardio
1
1-60 mins
-
3
Push Up
1
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
8
Cardio
1 Set
15-30 mins
-
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Hack Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
8
Cardio (Zone 2)
1 Set
15-30 mins
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
6
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Preacher Curl (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
8
Cardio
1 Set
15-30 mins
-
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
4
Step-Up (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Back Extension (Weighted)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Hanging Knee Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
8
Cardio
1 Set
15-30 mins
-
Day 5
1A
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
1B
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
1C
Lateral Raise (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
1D
Cardio
1 Set
1-60 mins
-
2A
Bird Dog
1 Set
AMRAP
-
2B
Glute Bridge (Bodyweight)
1 Set
AMRAP
-
2C
Side Plank
1 Set
AMRAP
-
2D
Cardio
1 Set
1-60 mins
-
3
Push Up
1 Set
AMRAP
-