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Hybrid PR Breaker 10km

by Ken Limz

Program Description

Hybrid PR Breaker 10km

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 15, 2026 11:47
  • Last Edited
    Mar 16, 2026 12:50
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Front Delts
11.2%
Chest
8.9%
Triceps
8.9%
Abs
8.8%
Glutes
7.4%
Hamstrings
6.9%
Biceps
5.7%
Upper Back
5.7%
Calves
5.1%
Middle Delts
4.5%
Lats
4.5%
Rear Delts
3.4%
Other
2.6%
Forearms
1.7%
Adductors
0.9%
Lower Back
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
3
6 reps
RPE 7
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Trap Bar Deadlift
3
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-16 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-16 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
10-16 reps
RPE 7
8
Abs Crunch (Machine)
3
10-16 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
3
7 reps
RPE 7
3
Bench Press (Barbell)
3
7 reps
RPE 7
4
Trap Bar Deadlift
3
7 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-16 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-16 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
10-16 reps
RPE 7
8
Abs Crunch (Machine)
3
10-16 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
3
8 reps
RPE 7
3
Bench Press (Barbell)
3
8 reps
RPE 7
4
Trap Bar Deadlift
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-16 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-16 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
10-16 reps
RPE 7
8
Abs Crunch (Machine)
3
10-16 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
4
6 reps
RPE 7
3
Bench Press (Barbell)
4
6 reps
RPE 7
4
Trap Bar Deadlift
4
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-16 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-16 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
10-16 reps
RPE 7
8
Abs Crunch (Machine)
3
10-16 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
4
5 reps
RPE 7
4
Trap Bar Deadlift
3
5 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-16 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-16 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
10-16 reps
RPE 7
8
Abs Crunch (Machine)
3
10-16 reps
RPE 7
9
Run
1
40-50 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
4
5 reps
RPE 7
4
Trap Bar Deadlift
3
5 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-16 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-16 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
10-16 reps
RPE 7
8
Abs Crunch (Machine)
3
10-16 reps
RPE 7
9
Run
1
40-50 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
4
5 reps
RPE 7
4
Trap Bar Deadlift
3
5 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-16 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-16 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
10-16 reps
RPE 7
8
Abs Crunch (Machine)
3
10-16 reps
RPE 7
9
Run
1
40-50 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
4
5 reps
RPE 7
4
Trap Bar Deadlift
3
5 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-16 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-16 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
10-16 reps
RPE 7
8
Abs Crunch (Machine)
3
10-16 reps
RPE 7
9
Run
1
40-50 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 6
2
High Bar Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
4
5 reps
RPE 7
4
Trap Bar Deadlift
3
5 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-16 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12-16 reps
RPE 7
7
Leg Raise (Captain's Chair)
3
10-16 reps
RPE 7
8
Abs Crunch (Machine)
3
10-16 reps
RPE 7
9
Run
1
40-50 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
15 reps
RPE 6
2
Run
1
40-50 mins
RPE 6
3
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
15 reps
RPE 6
2
Run
1
40-50 mins
RPE 6
3
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
15 reps
RPE 6
2
Run
1
40-50 mins
RPE 6
3
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
15 reps
RPE 6
2
Run
1
40-50 mins
RPE 6
3
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 7
2
Pogo Hop
3
10 reps
RPE 7
3
Run
1
40-60 mins
RPE 8
4A
Overhead Press (Barbell)
4
6 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7
5
Reverse Pec Deck
4
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Partial Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 7
2
Pogo Hop
3
10 reps
RPE 7
3
Run
1
40-60 mins
RPE 8
4A
Overhead Press (Barbell)
4
6 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7
5
Reverse Pec Deck
4
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Partial Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 7
2
Pogo Hop
3
10 reps
RPE 7
3
Run
1
40-60 mins
RPE 8
4A
Overhead Press (Barbell)
4
6 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7
5
Reverse Pec Deck
4
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Partial Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 7
2
Pogo Hop
3
10 reps
RPE 7
3
Run
1
40-60 mins
RPE 8
4A
Overhead Press (Barbell)
4
6 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7
5
Reverse Pec Deck
4
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Partial Calf Raise
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 7
2
Pogo Hop
3
10 reps
RPE 7
3
Run
1
40-60 mins
RPE 8
4A
Overhead Press (Barbell)
4
6 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7
5
Reverse Pec Deck
4
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Partial Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 7
2
Pogo Hop
3
10 reps
RPE 7
3
Run
1
40-60 mins
RPE 8
4A
Overhead Press (Barbell)
4
6 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7
5
Reverse Pec Deck
4
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Partial Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 7
2
Pogo Hop
3
10 reps
RPE 7
3
Run
1
40-60 mins
RPE 8
4A
Overhead Press (Barbell)
4
6 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7
5
Reverse Pec Deck
4
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Partial Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 7
2
Pogo Hop
3
10 reps
RPE 7
3
Run
1
40-60 mins
RPE 8
4A
Overhead Press (Barbell)
4
6 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7
5
Reverse Pec Deck
4
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Partial Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 7
2
Pogo Hop
3
10 reps
RPE 7
3
Run
1
40-60 mins
RPE 8
4A
Overhead Press (Barbell)
4
6 reps
RPE 7
4B
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7
5
Reverse Pec Deck
4
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Partial Calf Raise
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 7
2
Pogo Hop
3
10 reps
RPE 7
3
Run
1
60-70 mins
RPE 7
4
Dip (Assisted)
4
8-12 reps
RPE 7
5
Bench Press (Barbell)
4
5 reps
RPE 7
6
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
7
Leg Extension
3
15-20 reps
RPE 6
8
Pec Deck (Machine)
4
15-20 reps
RPE 7
9
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
10
Leg Curl
3
15-20 reps
RPE 6
11
Partial Calf Raise
3
15-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 7
2
Pogo Hop
3
10 reps
RPE 7
3
Run
1
60-70 mins
RPE 7
4
Dip (Assisted)
4
8-12 reps
RPE 7
5
Bench Press (Barbell)
4
5 reps
RPE 7
6
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
7
Leg Extension
3
15-20 reps
RPE 6
8
Pec Deck (Machine)
4
15-20 reps
RPE 7
9
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
10
Leg Curl
3
15-20 reps
RPE 6
11
Partial Calf Raise
3
15-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 7
2
Pogo Hop
3
10 reps
RPE 7
3
Run
1
60-70 mins
RPE 7
4
Dip (Assisted)
4
8-12 reps
RPE 7
5
Bench Press (Barbell)
4
5 reps
RPE 7
6
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
7
Leg Extension
3
15-20 reps
RPE 6
8
Pec Deck (Machine)
4
15-20 reps
RPE 7
9
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
10
Leg Curl
3
15-20 reps
RPE 6
11
Partial Calf Raise
3
15-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 7
2
Pogo Hop
3
10 reps
RPE 7
3
Run
1
60-70 mins
RPE 7
4
Dip (Assisted)
4
8-12 reps
RPE 7
5
Bench Press (Barbell)
4
5 reps
RPE 7
6
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
7
Leg Extension
3
15-20 reps
RPE 6
8
Pec Deck (Machine)
4
15-20 reps
RPE 7
9
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
10
Leg Curl
3
15-20 reps
RPE 6
11
Partial Calf Raise
3
15-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pogo Jump
3
10 reps
RPE 7
2
Pogo Hop
3
10 reps
RPE 7
3
Dip (Assisted)
4
8-12 reps
RPE 7
4
Bench Press (Barbell)
4
5 reps
RPE 7
5
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
6
Leg Extension
3
15-20 reps
RPE 6
7
Pec Deck (Machine)
4
15-20 reps
RPE 7
8
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
9
Leg Curl
3
15-20 reps
RPE 6
10
Partial Calf Raise
3
15-20 reps
RPE 6
11
Run
1
60-70 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pec Deck (Machine)
4
15-20 reps
RPE 7
3
Dip (Assisted)
4
8-12 reps
RPE 7
4
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
6
Leg Extension
3
15-20 reps
RPE 6
7
Leg Curl
3
15-20 reps
RPE 6
8
Partial Calf Raise
3
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pec Deck (Machine)
4
15-20 reps
RPE 7
3
Dip (Assisted)
4
8-12 reps
RPE 7
4
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
6
Leg Extension
3
15-20 reps
RPE 6
7
Leg Curl
3
15-20 reps
RPE 6
8
Partial Calf Raise
3
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pec Deck (Machine)
4
15-20 reps
RPE 7
3
Dip (Assisted)
4
8-12 reps
RPE 7
4
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
6
Leg Extension
3
15-20 reps
RPE 6
7
Leg Curl
3
15-20 reps
RPE 6
8
Partial Calf Raise
3
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Pec Deck (Machine)
4
15-20 reps
RPE 7
3
Dip (Assisted)
4
8-12 reps
RPE 7
4
Wide Grip Lat Pulldown
4
8-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 8
6
Leg Extension
3
15-20 reps
RPE 6
7
Leg Curl
3
15-20 reps
RPE 6
8
Partial Calf Raise
3
15-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
50-60 mins
RPE 6
Week 1
1 / 9 Weeks
Day 1
1
Pogo Jump
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6
@6
2
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
4
Trap Bar Deadlift
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12-16 Reps
12-16 Reps
12-16 Reps
@7
@7
@7
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12-16 Reps
12-16 Reps
12-16 Reps
@7
@7
@7
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-16 Reps
@7
@7
@7
8
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-16 Reps
@7
@7
@7
Day 2
1
Pogo Hop
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@6
@6
2
Run
1 Set
40-50 mins
@6
3
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@6
@6
Day 3
1
Pogo Jump
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
2
Pogo Hop
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Run
1 Set
40-60 mins
@8
4A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
4B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
@7
5
Reverse Pec Deck
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
@7
6
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
7
Partial Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
Day 4
1
Run
1 Set
35-50 mins
@6
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7
@7
@7
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
@7
3
Dip (Assisted)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
@7
4
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
5
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
@8
6
Leg Extension
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@6
@6
@6
7
Leg Curl
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@6
@6
@6
8
Partial Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@6
@6
@6
Day 6
1
Run
1 Set
50-60 mins
@6