logo
BoostcampPNG

6 Day Split with Periodization

by Marco C.
1 athletes joined

Program Description

Incorporating periodization to manage recovery and strength progression.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 25, 2024 05:36
  • Last Edited
    May 05, 2025 03:00

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Push Up
1
8-12 reps
-
4
Inverted Row
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Push Up
2
8-12 reps
-
4
Inverted Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Push Up
2
8-12 reps
-
4
Inverted Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Push Up
3
8-12 reps
-
4
Inverted Row
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Push Up
2
8-12 reps
-
4
Inverted Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Weighted)
2
6-8 reps
-
3
Push Up
2
8-12 reps
-
4
Inverted Row
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
-
2
Pull-Up (Weighted)
1
6-8 reps
-
3
Push Up
1
8-12 reps
-
4
Inverted Row
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8-12 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
8-12 reps
-
2
Tricep Extension (Cable)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
8-12 reps
-
2
Tricep Extension (Cable)
1
8-12 reps
-
3
Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
-
2
Good Morning
1
8-10 reps
-
3
Pistol Squat
1
7-10 reps
-
4
Standing Calf Raise
1
10-15 reps
-
5
Hanging Leg Raise
1
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Good Morning
2
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Good Morning
2
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Good Morning
3
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Good Morning
2
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
-
2
Good Morning
2
8-10 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
-
2
Good Morning
1
8-10 reps
-
3
Pistol Squat
1
7-10 reps
-
4
Standing Calf Raise
1
10-15 reps
-
5
Hanging Leg Raise
1
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
6-8 reps
-
2
Pull-Up (Bodyweight)
1
10-15 reps
-
3
Dip (Weighted)
1
8-10 reps
-
4
T-Bar Row
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Bodyweight)
2
10-15 reps
-
3
Dip (Weighted)
2
8-10 reps
-
4
T-Bar Row
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Bodyweight)
2
10-15 reps
-
3
Dip (Weighted)
2
8-10 reps
-
4
T-Bar Row
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Bodyweight)
3
10-15 reps
-
3
Dip (Weighted)
3
8-10 reps
-
4
T-Bar Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Bodyweight)
2
10-15 reps
-
3
Dip (Weighted)
2
8-10 reps
-
4
T-Bar Row
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-8 reps
-
2
Pull-Up (Bodyweight)
2
10-15 reps
-
3
Dip (Weighted)
2
8-10 reps
-
4
T-Bar Row
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
6-8 reps
-
2
Pull-Up (Bodyweight)
1
10-15 reps
-
3
Dip (Weighted)
1
8-10 reps
-
4
T-Bar Row
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
8-12 reps
-
2
Tricep Pushdown (Cable)
1
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8-12 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
-
4
Wrist Curls
2
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
8-12 reps
-
2
Tricep Pushdown (Cable)
1
8-12 reps
-
3
One Arm Lateral Raise (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-8 reps
-
3
Pistol Squat
1
7-10 reps
-
4
Standing Calf Raise
1
10-15 reps
-
5
Hanging Leg Raise
1
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Pistol Squat
2
7-10 reps
-
4
Standing Calf Raise
2
10-15 reps
-
5
Hanging Leg Raise
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
6-8 reps
-
2
Romanian Deadlift (Barbell)
1
6-8 reps
-
3
Pistol Squat
1
7-10 reps
-
4
Standing Calf Raise
1
10-15 reps
-
5
Hanging Leg Raise
1
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
6-8 Reps
-
2
Pull-Up (Weighted)
1 Set
6-8 Reps
-
3
Push Up
1 Set
8-12 Reps
-
4
Inverted Row
1 Set
8-12 Reps
-
Day 2
1
Bicep Curl (EZ Bar)
1 Set
8-12 Reps
-
2
Tricep Extension (Cable)
1 Set
8-12 Reps
-
3
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
-
4
Wrist Curls
1 Set
10-20 Reps
-
Day 3
1
Squat (Barbell)
1 Set
3-5 Reps
-
2
Good Morning
1 Set
8-10 Reps
-
3
Pistol Squat
1 Set
7-10 Reps
-
4
Standing Calf Raise
1 Set
10-15 Reps
-
5
Hanging Leg Raise
1 Set
10-15 Reps
-
Day 4
1
Seated Overhead Press (Barbell)
1 Set
6-8 Reps
-
2
Pull-Up (Bodyweight)
1 Set
10-15 Reps
-
3
Dip (Weighted)
1 Set
8-10 Reps
-
4
T-Bar Row
1 Set
8-12 Reps
-
Day 5
1
Hammer Curl
1 Set
8-12 Reps
-
2
Tricep Pushdown (Cable)
1 Set
8-12 Reps
-
3
One Arm Lateral Raise (Dumbbell)
1 Set
8-12 Reps
-
4
Wrist Curls
1 Set
10-20 Reps
-
Day 6
1
Front Squat (Barbell)
1 Set
6-8 Reps
-
2
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
-
3
Pistol Squat
1 Set
7-10 Reps
-
4
Standing Calf Raise
1 Set
10-15 Reps
-
5
Hanging Leg Raise
1 Set
10-15 Reps
-