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BoostcampPNG
6 day science split
by Kian S.
4 athletes joined
Program Description
A 6 day split for hypertrophy utilising current scientific findings about wheightlifting
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Jun 24, 2024 04:14
Last Edited
Jun 30, 2024 10:34
down_app
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 2
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 3
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 5
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 6
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 2
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 3
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 5
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 6
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 2
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 3
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 5
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 6
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 2
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 3
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 5
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 6
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 2
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 3
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 5
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 6
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 2
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 3
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 5
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 6
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 2
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 3
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 5
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 6
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 2
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 3
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 5
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 6
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10