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Barbatos Cutting

by Sergio Lacayo

Program Description

Train with intensity while cutting

Program Overview

  • Level
    Advanced, Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 15, 2026 12:49
  • Last Edited
    Feb 15, 2026 01:29
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.2%
Triceps
9.8%
Hamstrings
9.6%
Quadriceps
8.9%
Upper Back
8%
Biceps
7.6%
Middle Delts
7.6%
Glutes
6.9%
Lats
6.3%
Chest
5.8%
Abs
5.6%
Calves
4.5%
Forearms
2.2%
Lower Back
2.2%
Rear Delts
2.2%
Adductors
1.6%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Calf Raise
5
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Hanging Leg Raise
3
6-30 reps
-
6
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Calf Raise
5
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Hanging Leg Raise
3
6-30 reps
-
6
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Calf Raise
5
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Hanging Leg Raise
3
6-30 reps
-
6
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Calf Raise
5
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Hanging Leg Raise
3
6-30 reps
-
6
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Calf Raise
5
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Hanging Leg Raise
3
6-30 reps
-
6
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Calf Raise
5
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Hanging Leg Raise
3
6-30 reps
-
6
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Calf Raise
5
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Hanging Leg Raise
3
6-30 reps
-
6
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Calf Raise
5
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Hanging Leg Raise
3
6-30 reps
-
6
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Calf Raise
5
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Hanging Leg Raise
3
6-30 reps
-
6
Upright Row (Cable)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Calf Raise
5
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Hanging Leg Raise
3
6-30 reps
-
6
Upright Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Incline Bench Press (Barbell)
3
6-10 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
Hammer Curl (Dumbbell)
3
8-12 reps
-
4A
Tricep Extension (Cable)
3
10-15 reps
-
4B
Bicep Curl (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Lunge (Barbell)
3
8-12 reps
-
4
Leg Curl
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
4
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Abs Crunch (Machine)
3
6-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
4
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Abs Crunch (Machine)
3
6-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
4
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Abs Crunch (Machine)
3
6-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
4
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Abs Crunch (Machine)
3
6-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
4
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Abs Crunch (Machine)
3
6-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
4
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Abs Crunch (Machine)
3
6-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
4
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Abs Crunch (Machine)
3
6-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
4
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Abs Crunch (Machine)
3
6-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
4
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Abs Crunch (Machine)
3
6-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chin-Up (Bodyweight)
4
6-10 reps
-
4
Bench Press (Close Grip)
3
6-10 reps
-
5
Seated Calf Raise
5
10-15 reps
-
6
Abs Crunch (Machine)
3
6-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Front Squat (Barbell)
4
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Front Squat (Barbell)
4
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Front Squat (Barbell)
4
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Front Squat (Barbell)
4
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Front Squat (Barbell)
4
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Front Squat (Barbell)
4
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Front Squat (Barbell)
4
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Front Squat (Barbell)
4
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Front Squat (Barbell)
4
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Front Squat (Barbell)
4
6-10 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
3
10-15 reps
-
5
Incline Curl (Dumbbell)
4
8-12 reps
-
6
Lateral Raise (Dumbbell)
4
8-12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Hanging Leg Raise
1 Set
1 Set
1 Set
6-30 Reps
6-30 Reps
6-30 Reps
-
-
-
6
Upright Row (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3A
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4A
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Lunge (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
-
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
6-30 Reps
6-30 Reps
6-30 Reps
-
-
-
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
-
-
-
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
-