logo
BoostcampPNG

4-Day Torso-Limbs Split

by Lucien

Program Description

This is a scientifically optimized 4-day Torso-Limb Split designed to maximize overall strength while aggressively targeting the arms as a primary weak point. The program utilizes Daily Undulating Periodization (DUP) to ensure continuous progress without hitting plateaus.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 16, 2025 11:47
  • Last Edited
    Dec 17, 2025 03:07
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Hamstrings
10.7%
Quadriceps
9.9%
Front Delts
9.5%
Biceps
8.4%
Glutes
7.7%
Abs
7.2%
Chest
6.8%
Middle Delts
6%
Upper Back
6%
Lats
5%
Forearms
3.5%
Lower Back
2.6%
Adductors
1.7%
Rear Delts
1.5%
Calves
1.5%
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
RPE 8-9.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
RPE 8-9.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
RPE 8-9.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
RPE 8-9.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
RPE 8-9.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
RPE 8-9.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8-8.5
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
6
Hanging Leg Raise
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 8-9.5
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8-9
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 8-9.5
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-8.5
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 6
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 8-9.5
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8-9
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 8-9.5
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-8.5
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 6
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8-9
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 8-9.5
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8-9
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 8-9.5
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-8.5
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 6
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-9
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8-9
4
Hack Squat
3
10-15 reps
RPE 8-9
5A
Leg Curl
3
12-15 reps
RPE 7-8
5B
Leg Extension
3
12-15 reps
RPE 7-8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 8-9
8
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 8-9.5
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8-9
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 8-9.5
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-8.5
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 8-9.5
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8-9
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 8-9.5
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-8.5
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 8-9.5
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 8-9
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 8-9.5
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8-8.5
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6
2
Barbell Row
4
8-12 reps
RPE 8-9
3
Pull-Up (Weighted)
3
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
12-15 reps
RPE 7-8
6
Cable Crunch
3
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3-5 reps
RPE 8-9.5
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-9
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3-5 reps
RPE 8-9.5
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-8.5
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3-5 reps
RPE 8-9.5
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-9
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3-5 reps
RPE 8-9.5
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-8.5
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8-9
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3-5 reps
RPE 8-9.5
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-9
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
3-5 reps
RPE 8-9.5
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8-8.5
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
2
Dip (Weighted)
4
6-10 reps
RPE 8-8.5
3
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 8-9
5
Lying Leg Curl
3
12-15 reps
RPE 7-8
6
Tricep Kickback
3
12-15 reps
RPE 7-8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6-8
Week 1
1 / 18 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8-8.5
@8-8.5
@8-8.5
@8-8.5
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8-9
@8-9
@8-9
6
Hanging Leg Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
@8-9
3
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
@8-9
4
Hack Squat
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
5A
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7-8
@7-8
@7-8
5B
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7-8
@7-8
@7-8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
7
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
8
Standing Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
@8-9
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7-8
@7-8
@7-8
6
Cable Crunch
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@8-9
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
2
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8-8.5
@8-8.5
@8-8.5
@8-8.5
3
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
@8-9
4
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8-9
@8-9
@8-9
5
Lying Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7-8
@7-8
@7-8
6
Tricep Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7-8
@7-8
@7-8
7
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@6-8
@6-8
@6-8