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BoostcampPNG

Jao Cyclic Program

by Jao Diaz

Program Description

Cycle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 22, 2025 07:42
  • Last Edited
    Jul 27, 2025 06:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest supported T-bar Row
2
1
3
5 reps
5 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Seated Row (Cable)
3
15 reps
RPE 10
4
Seated Face Pulls
3
15 reps
RPE 10
5
Preacher Curls (Machine)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
7
Wrist Curls (Cable)
3
15 reps
RPE 10
8
Reverse Wrist Curls (Cable)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest supported T-bar Row
2
1
3
5 reps
5 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Seated Row (Cable)
3
15 reps
RPE 10
4
Seated Face Pulls
3
15 reps
RPE 10
5
Preacher Curls (Machine)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
7
Wrist Curls (Cable)
3
15 reps
RPE 10
8
Reverse Wrist Curls (Cable)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest supported T-bar Row
2
1
3
5 reps
5 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Seated Row (Cable)
3
15 reps
RPE 10
4
Seated Face Pulls
3
15 reps
RPE 10
5
Preacher Curls (Machine)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
7
Wrist Curls (Cable)
3
15 reps
RPE 10
8
Reverse Wrist Curls (Cable)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest supported T-bar Row
2
1
3
5 reps
5 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Seated Row (Cable)
3
15 reps
RPE 10
4
Seated Face Pulls
3
15 reps
RPE 10
5
Preacher Curls (Machine)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
7
Wrist Curls (Cable)
3
15 reps
RPE 10
8
Reverse Wrist Curls (Cable)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest supported T-bar Row
2
1
3
5 reps
5 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Seated Row (Cable)
3
15 reps
RPE 10
4
Seated Face Pulls
3
15 reps
RPE 10
5
Preacher Curls (Machine)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
7
Wrist Curls (Cable)
3
15 reps
RPE 10
8
Reverse Wrist Curls (Cable)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest supported T-bar Row
2
1
3
5 reps
5 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Seated Row (Cable)
3
15 reps
RPE 10
4
Seated Face Pulls
3
15 reps
RPE 10
5
Preacher Curls (Machine)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
7
Wrist Curls (Cable)
3
15 reps
RPE 10
8
Reverse Wrist Curls (Cable)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest supported T-bar Row
2
1
3
5 reps
5 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Seated Row (Cable)
3
15 reps
RPE 10
4
Seated Face Pulls
3
15 reps
RPE 10
5
Preacher Curls (Machine)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
7
Wrist Curls (Cable)
3
15 reps
RPE 10
8
Reverse Wrist Curls (Cable)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest supported T-bar Row
2
1
3
5 reps
5 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Seated Row (Cable)
3
15 reps
RPE 10
4
Seated Face Pulls
3
15 reps
RPE 10
5
Preacher Curls (Machine)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
7
Wrist Curls (Cable)
3
15 reps
RPE 10
8
Reverse Wrist Curls (Cable)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest supported T-bar Row
2
1
3
5 reps
5 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Seated Row (Cable)
3
15 reps
RPE 10
4
Seated Face Pulls
3
15 reps
RPE 10
5
Preacher Curls (Machine)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
7
Wrist Curls (Cable)
3
15 reps
RPE 10
8
Reverse Wrist Curls (Cable)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest supported T-bar Row
2
1
3
5 reps
5 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Seated Row (Cable)
3
15 reps
RPE 10
4
Seated Face Pulls
3
15 reps
RPE 10
5
Preacher Curls (Machine)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
7
Wrist Curls (Cable)
3
15 reps
RPE 10
8
Reverse Wrist Curls (Cable)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest supported T-bar Row
2
1
3
5 reps
5 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Seated Row (Cable)
3
15 reps
RPE 10
4
Seated Face Pulls
3
15 reps
RPE 10
5
Preacher Curls (Machine)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
7
Wrist Curls (Cable)
3
15 reps
RPE 10
8
Reverse Wrist Curls (Cable)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest supported T-bar Row
2
1
3
5 reps
5 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Seated Row (Cable)
3
15 reps
RPE 10
4
Seated Face Pulls
3
15 reps
RPE 10
5
Preacher Curls (Machine)
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
12 reps
RPE 10
7
Wrist Curls (Cable)
3
15 reps
RPE 10
8
Reverse Wrist Curls (Cable)
3
15 reps
RPE 10
9
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Skull Crusher (Barbell)
3
15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Skull Crusher (Barbell)
3
15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Skull Crusher (Barbell)
3
15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Skull Crusher (Barbell)
3
15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Skull Crusher (Barbell)
3
15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Skull Crusher (Barbell)
3
15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Skull Crusher (Barbell)
3
15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Skull Crusher (Barbell)
3
15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Skull Crusher (Barbell)
3
15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Skull Crusher (Barbell)
3
15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Skull Crusher (Barbell)
3
15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Skull Crusher (Barbell)
3
15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Shoulder Press (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
7
Reverse Pec Deck
3
15 reps
RPE 10
8
Standing Calf Raise
3
15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Shoulder Press (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
7
Reverse Pec Deck
3
15 reps
RPE 10
8
Standing Calf Raise
3
15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Shoulder Press (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
7
Reverse Pec Deck
3
15 reps
RPE 10
8
Standing Calf Raise
3
15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Shoulder Press (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
7
Reverse Pec Deck
3
15 reps
RPE 10
8
Standing Calf Raise
3
15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Shoulder Press (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
7
Reverse Pec Deck
3
15 reps
RPE 10
8
Standing Calf Raise
3
15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Shoulder Press (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
7
Reverse Pec Deck
3
15 reps
RPE 10
8
Standing Calf Raise
3
15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Shoulder Press (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
7
Reverse Pec Deck
3
15 reps
RPE 10
8
Standing Calf Raise
3
15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Shoulder Press (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
7
Reverse Pec Deck
3
15 reps
RPE 10
8
Standing Calf Raise
3
15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Shoulder Press (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
7
Reverse Pec Deck
3
15 reps
RPE 10
8
Standing Calf Raise
3
15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Shoulder Press (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
7
Reverse Pec Deck
3
15 reps
RPE 10
8
Standing Calf Raise
3
15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Shoulder Press (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
7
Reverse Pec Deck
3
15 reps
RPE 10
8
Standing Calf Raise
3
15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3
5 reps
3 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Curl
3
15 reps
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Shoulder Press (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
3
15 reps
RPE 10
7
Reverse Pec Deck
3
15 reps
RPE 10
8
Standing Calf Raise
3
15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
2 Sets
1 Set
3 Sets
5 Reps
3 Reps
8 Reps
@6
@7
@10
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
3
Leg Curl
3 Sets
15 Reps
@10
4
Leg Extension
3 Sets
15 Reps
@10
5
Shoulder Press (Machine)
3 Sets
12 Reps
@10
6
Lateral Raise (Cable)
3 Sets
15 Reps
@10
7
Reverse Pec Deck
3 Sets
15 Reps
@10
8
Standing Calf Raise
3 Sets
15 Reps
@10
9
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@10
Day 1
1
Chest supported T-bar Row
2 Sets
1 Set
3 Sets
5 Reps
5 Reps
10 Reps
@6
@7
@10
2
Lat Pulldown
3 Sets
15 Reps
@10
3
Seated Row (Cable)
3 Sets
15 Reps
@10
4
Seated Face Pulls
3 Sets
15 Reps
@10
5
Preacher Curls (Machine)
3 Sets
12 Reps
@10
6
Hammer Curl (Cable)
3 Sets
12 Reps
@10
7
Wrist Curls (Cable)
3 Sets
15 Reps
@10
8
Reverse Wrist Curls (Cable)
3 Sets
15 Reps
@10
9
Cable Crunch
3 Sets
15 Reps
@10
Day 2
1
Incline Chest Press (Machine)
2 Sets
1 Set
3 Sets
5 Reps
3 Reps
8 Reps
@6
@7
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Pec Deck (Machine)
3 Sets
15 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
15 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10