1 Week Deload, 8 Weeks Hypertrophy

by

Program Description

To give newbies and intermediate lifters a training split that will hit every muscle 2 times a week

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 25, 2025 02:13
  • Last Edited
    Jul 29, 2025 10:06
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
10 reps
-
3
Pec Deck (Machine)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Overhead Tricep Extension (Cable)
1
12 reps
-
7
Dip (Assisted)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Dip (Assisted)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Dip (Assisted)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Dip (Assisted)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Dip (Assisted)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Dip (Assisted)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Dip (Assisted)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Dip (Assisted)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
2
12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Overhead Tricep Extension (Cable)
2
12 reps
-
7
Dip (Assisted)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
-
2
Standing Pullover (Cable)
1
12 reps
-
3
Lat Pulldown
2
10 reps
-
4
Seated Wide-Grip Row (Cable)
2
10 reps
-
5
Shrug (Dumbbell)
1
15 reps
-
6
Preacher Curl (Dumbbell)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
2
10 reps
-
4
Shrug (Dumbbell)
1
15 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Bicep Curl (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
2
10 reps
-
4
Shrug (Dumbbell)
1
15 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Bicep Curl (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
2
10 reps
-
4
Shrug (Dumbbell)
1
15 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Bicep Curl (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
2
10 reps
-
4
Shrug (Dumbbell)
1
15 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Bicep Curl (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
2
10 reps
-
4
Shrug (Dumbbell)
1
15 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Bicep Curl (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
2
10 reps
-
4
Shrug (Dumbbell)
1
15 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Bicep Curl (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
2
10 reps
-
4
Shrug (Dumbbell)
1
15 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Bicep Curl (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Wide-Grip Row (Cable)
2
10 reps
-
4
Shrug (Dumbbell)
1
15 reps
-
5
Preacher Curl (Dumbbell)
2
12 reps
-
6
Bicep Curl (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
12-15 reps
-
2
Hack Squat
2
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 2
4
Leg Extension
2
12 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Hamstring Curl
1
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 2
3
Leg Extension
2
12 reps
-
4
Hamstring Curl
2
12 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Hanging Leg Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 2
3
Leg Extension
2
12 reps
-
4
Hamstring Curl
2
12 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Hanging Leg Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 2
3
Leg Extension
2
12 reps
-
4
Hamstring Curl
2
12 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Hanging Leg Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 2
3
Leg Extension
2
12 reps
-
4
Hamstring Curl
2
12 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Hanging Leg Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 2
3
Leg Extension
2
12 reps
-
4
Hamstring Curl
2
12 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Hanging Leg Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 2
3
Leg Extension
2
12 reps
-
4
Hamstring Curl
2
12 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Hanging Leg Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 2
3
Leg Extension
2
12 reps
-
4
Hamstring Curl
2
12 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Hanging Leg Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 2
3
Leg Extension
2
12 reps
-
4
Hamstring Curl
2
12 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Hanging Leg Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Rear Delt Fly (Cable)
2
12 reps
-
4
Bicep Curl (Barbell)
1
10 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Tricep Extension (Cable)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Rear Delt Fly (Cable)
2
12 reps
-
4
Bicep Curl (Barbell)
2
10 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Tricep Extension (Cable)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Rear Delt Fly (Cable)
2
12 reps
-
4
Bicep Curl (Barbell)
2
10 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Tricep Extension (Cable)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Rear Delt Fly (Cable)
2
12 reps
-
4
Bicep Curl (Barbell)
2
10 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Tricep Extension (Cable)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Rear Delt Fly (Cable)
2
12 reps
-
4
Bicep Curl (Barbell)
2
10 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Tricep Extension (Cable)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Rear Delt Fly (Cable)
2
12 reps
-
4
Bicep Curl (Barbell)
2
10 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Tricep Extension (Cable)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Rear Delt Fly (Cable)
2
12 reps
-
4
Bicep Curl (Barbell)
2
10 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Tricep Extension (Cable)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Rear Delt Fly (Cable)
2
12 reps
-
4
Bicep Curl (Barbell)
2
10 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Tricep Extension (Cable)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
10 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Rear Delt Fly (Cable)
2
12 reps
-
4
Bicep Curl (Barbell)
2
10 reps
-
5
Tricep Extension (Cable)
1
12 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Tricep Extension (Cable)
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
-
2
High Bar Squat (Barbell)
2
8 reps
-
3
Romanian Deadlift (Dumbbell)
2
10 reps
-
4
Hip Abductor (Machine)
1
12-15 reps
-
5
Straight Leg Calf Raise
2
15 reps
-
6
Reverse Curl
1
15 reps
-
7
Wrist Curls
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Hip Adductor (Machine)
2
12 reps
-
4
Straight Leg Calf Raise
2
15 reps
-
5
Reverse Curl
1
15 reps
-
6
Wrist Curls
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Hip Adductor (Machine)
2
12 reps
-
4
Straight Leg Calf Raise
2
15 reps
-
5
Reverse Curl
1
15 reps
-
6
Wrist Curls
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Hip Adductor (Machine)
2
12 reps
-
4
Straight Leg Calf Raise
2
15 reps
-
5
Reverse Curl
1
15 reps
-
6
Wrist Curls
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Hip Adductor (Machine)
2
12 reps
-
4
Straight Leg Calf Raise
2
15 reps
-
5
Reverse Curl
1
15 reps
-
6
Wrist Curls
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Hip Adductor (Machine)
2
12 reps
-
4
Straight Leg Calf Raise
2
15 reps
-
5
Reverse Curl
1
15 reps
-
6
Wrist Curls
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Hip Adductor (Machine)
2
12 reps
-
4
Straight Leg Calf Raise
2
15 reps
-
5
Reverse Curl
1
15 reps
-
6
Wrist Curls
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Hip Adductor (Machine)
2
12 reps
-
4
Straight Leg Calf Raise
2
15 reps
-
5
Reverse Curl
1
15 reps
-
6
Wrist Curls
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3
Hip Adductor (Machine)
2
12 reps
-
4
Straight Leg Calf Raise
2
15 reps
-
5
Reverse Curl
1
15 reps
-
6
Wrist Curls
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Seated Row (Cable)
2
10-12 reps
-
5
Chest Fly (Cable)
1
12 reps
-
6
Lateral Raise (Cable)
1
12 reps
-
7
Cable Crunch
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Cable Crunch
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Cable Crunch
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Cable Crunch
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Cable Crunch
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Cable Crunch
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Cable Crunch
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Cable Crunch
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Seated Row (Cable)
2
10-12 reps
-
4
Chest Fly (Cable)
2
12 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Cable Crunch
2
15-20 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@6
2
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
-
3
Pec Deck (Machine)
2 Sets
12 Reps
-
4
Chest Fly (Cable)
2 Sets
12 Reps
-
5
Tricep Extension (Cable)
1 Set
12 Reps
-
6
Overhead Tricep Extension (Cable)
1 Set
12 Reps
-
7
Dip (Assisted)
2 Sets
8 Reps
-
Day 2
1
T-Bar Row
2 Sets
8 Reps
-
2
Standing Pullover (Cable)
1 Set
12 Reps
-
3
Lat Pulldown
2 Sets
10 Reps
-
4
Seated Wide-Grip Row (Cable)
2 Sets
10 Reps
-
5
Shrug (Dumbbell)
1 Set
15 Reps
-
6
Preacher Curl (Dumbbell)
1 Set
12 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
3
Rear Delt Fly (Cable)
2 Sets
12 Reps
-
4
Bicep Curl (Barbell)
1 Set
10 Reps
-
5
Tricep Extension (Cable)
1 Set
12 Reps
-
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
-
7
Tricep Extension (Cable)
1 Set
12 Reps
-
Day 5
1
Hip Adductor (Machine)
2 Sets
12 Reps
-
2
High Bar Squat (Barbell)
2 Sets
8 Reps
-
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
-
4
Hip Abductor (Machine)
1 Set
12-15 Reps
-
5
Straight Leg Calf Raise
2 Sets
15 Reps
-
6
Reverse Curl
1 Set
15 Reps
-
7
Wrist Curls
1 Set
15 Reps
-
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
-
2
Pull-Up (Weighted)
2 Sets
6-8 Reps
-
3
Pec Deck (Machine)
1 Set
12 Reps
-
4
Seated Row (Cable)
2 Sets
10-12 Reps
-
5
Chest Fly (Cable)
1 Set
12 Reps
-
6
Lateral Raise (Cable)
1 Set
12 Reps
-
7
Cable Crunch
2 Sets
15-20 Reps
-
Day 3
1
Hanging Leg Raise
2 Sets
12-15 Reps
-
2
Hack Squat
2 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@2
4
Leg Extension
2 Sets
12 Reps
-
5
Straight Leg Calf Raise
2 Sets
15 Reps
-
6
Hamstring Curl
1 Set
12 Reps
@6