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BoostcampPNG

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by Gabriel M.

Program Description

Hard

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 12, 2025 03:13
  • Last Edited
    Sep 12, 2025 04:08
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.4%
Upper Back
10.9%
Lats
10.1%
Hamstrings
9.1%
Chest
8.1%
Front Delts
7.8%
Triceps
7.7%
Biceps
7.5%
Glutes
6.8%
Middle Delts
6.5%
Abs
4.4%
Lower Back
3.6%
Rear Delts
3.4%
Adductors
1.6%
Forearms
0.7%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Supported Row (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
1
10-15 reps
-
7
Bicep Curl (Machine)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Supported Row (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
1
10-15 reps
-
7
Bicep Curl (Machine)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Supported Row (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
1
10-15 reps
-
7
Bicep Curl (Machine)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Supported Row (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
1
10-15 reps
-
7
Bicep Curl (Machine)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Supported Row (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
1
10-15 reps
-
7
Bicep Curl (Machine)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Supported Row (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
1
10-15 reps
-
7
Bicep Curl (Machine)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Supported Row (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
1
10-15 reps
-
7
Bicep Curl (Machine)
1
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
8-10 reps
10-12 reps
-
-
2
Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Supported Row (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Lat Pulldown
1
1
8-10 reps
10-12 reps
-
-
5
Seated Row (Cable)
1
1
8-10 reps
10-12 reps
-
-
6
Reverse Pec Deck
1
10-15 reps
-
7
Bicep Curl (Machine)
1
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Tricep Extension (Cable)
1
8-10 reps
-
7
Abs Crunch (Machine)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Tricep Extension (Cable)
1
8-10 reps
-
7
Abs Crunch (Machine)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Tricep Extension (Cable)
1
8-10 reps
-
7
Abs Crunch (Machine)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Tricep Extension (Cable)
1
8-10 reps
-
7
Abs Crunch (Machine)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Tricep Extension (Cable)
1
8-10 reps
-
7
Abs Crunch (Machine)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Tricep Extension (Cable)
1
8-10 reps
-
7
Abs Crunch (Machine)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Tricep Extension (Cable)
1
8-10 reps
-
7
Abs Crunch (Machine)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
-
-
3
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
6-8 reps
10-12 reps
-
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Tricep Extension (Cable)
1
8-10 reps
-
7
Abs Crunch (Machine)
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
10-15 reps
-
4
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
5
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
10-15 reps
-
4
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
5
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
10-15 reps
-
4
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
5
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
10-15 reps
-
4
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
5
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
10-15 reps
-
4
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
5
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
10-15 reps
-
4
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
5
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
10-15 reps
-
4
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
5
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Hip Adductor (Machine)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
10-15 reps
-
4
Hack Squat
1
1
8-10 reps
10-12 reps
-
-
5
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
2
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
1
10-15 reps
-
7
Tricep Pushdown (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Hammer Curl
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
2
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
1
10-15 reps
-
7
Tricep Pushdown (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Hammer Curl
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
2
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
1
10-15 reps
-
7
Tricep Pushdown (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Hammer Curl
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
2
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
1
10-15 reps
-
7
Tricep Pushdown (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Hammer Curl
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
2
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
1
10-15 reps
-
7
Tricep Pushdown (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Hammer Curl
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
2
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
1
10-15 reps
-
7
Tricep Pushdown (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Hammer Curl
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
2
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
1
10-15 reps
-
7
Tricep Pushdown (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Hammer Curl
1
1
8-10 reps
10-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
10-12 reps
-
-
2
T-Bar Row
1
1
6-8 reps
10-12 reps
-
-
3
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
-
-
4
Single Arm Row (Dumbbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
10-12 reps
-
-
6
Lateral Raise (Dumbbell)
1
10-15 reps
-
7
Tricep Pushdown (Cable)
1
1
8-10 reps
10-12 reps
-
-
8
Hammer Curl
1
1
8-10 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
10-15 reps
-
4
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
5
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
10-15 reps
-
4
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
5
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
10-15 reps
-
4
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
5
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
10-15 reps
-
4
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
5
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
10-15 reps
-
4
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
5
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
10-15 reps
-
4
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
5
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
10-15 reps
-
4
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
5
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
-
-
2
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
10-15 reps
-
4
Hip Thrust (Machine)
1
1
6-8 reps
10-12 reps
-
-
5
Hack Squat
1
1
6-8 reps
10-12 reps
-
-
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown (Single Arm)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
2
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Lat Pulldown
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
6
Reverse Pec Deck
3 Sets
10-15 Reps
-
7
Bicep Curl (Machine)
2 Sets
10-12 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
2
T-Bar Row
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
3
Pec Deck (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Single Arm Row (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
7
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
8
Hammer Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
Day 3
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
2
Hip Adductor (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Hack Squat
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
Day 2
1
Pec Deck (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
3
Chest Press (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
4
Shoulder Press (Plate Loaded)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6
Tricep Extension (Cable)
3 Sets
8-10 Reps
-
7
Abs Crunch (Machine)
3 Sets
10-15 Reps
-
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
2
Lying Leg Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Hip Thrust (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-
5
Hack Squat
1 Set
1 Set
6-8 Reps
10-12 Reps
-
-