logo
BoostcampPNG

HM/M + Hyrox prep

by Ilija Beljan

Program Description

Get ready to elevate your fitness game with the HM/M + Hyrox prep program! Over 12 weeks, you’ll engage in 4 dynamic workouts each week, designed to build athleticism while sculpting muscle. Each session lasts 60 minutes, striking the perfect balance between intensity and recovery. This intermediate-level program requires access to a full gym, ensuring you have the tools to maximize your performance and prepare effectively for your next challenge. Embrace the grind and unlock your potential!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 09, 2026 09:15
  • Last Edited
    Feb 10, 2026 07:19
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.6%
Triceps
10.6%
Hamstrings
10.2%
Glutes
9.6%
Front Delts
9.6%
Upper Back
7.9%
Chest
7.3%
Lats
5.9%
Abs
5.3%
Biceps
5.3%
Middle Delts
4%
Adductors
3.6%
Calves
3.3%
Lower Back
2.6%
Forearms
2.3%
Rear Delts
2%
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
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Hamstring Curl
2
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Hamstring Curl
2
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Hamstring Curl
2
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Hamstring Curl
2
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Hamstring Curl
2
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Hamstring Curl
2
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Hamstring Curl
2
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Hamstring Curl
2
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Hamstring Curl
2
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Hamstring Curl
2
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Hamstring Curl
2
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Hamstring Curl
2
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 9
6
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
5 reps
RPE 9
2A
Overhead Press (Barbell)
3
5 reps
RPE 9
2B
Pull-Up (Weighted)
3
5 reps
RPE 9
3A
Pendlay Row
3
8 reps
RPE 9
3B
Dip (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
2
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
5 reps
RPE 9
2A
Overhead Press (Barbell)
3
5 reps
RPE 9
2B
Pull-Up (Weighted)
3
5 reps
RPE 9
3A
Pendlay Row
3
8 reps
RPE 9
3B
Dip (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
2
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
5 reps
RPE 9
2A
Overhead Press (Barbell)
3
5 reps
RPE 9
2B
Pull-Up (Weighted)
3
5 reps
RPE 9
3A
Pendlay Row
3
8 reps
RPE 9
3B
Dip (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
2
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
5 reps
RPE 9
2A
Overhead Press (Barbell)
3
5 reps
RPE 9
2B
Pull-Up (Weighted)
3
5 reps
RPE 9
3A
Pendlay Row
3
8 reps
RPE 9
3B
Dip (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
2
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
5 reps
RPE 9
2A
Overhead Press (Barbell)
3
5 reps
RPE 9
2B
Pull-Up (Weighted)
3
5 reps
RPE 9
3A
Pendlay Row
3
8 reps
RPE 9
3B
Dip (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
2
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
5 reps
RPE 9
2A
Overhead Press (Barbell)
3
5 reps
RPE 9
2B
Pull-Up (Weighted)
3
5 reps
RPE 9
3A
Pendlay Row
3
8 reps
RPE 9
3B
Dip (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
2
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
5 reps
RPE 9
2A
Overhead Press (Barbell)
3
5 reps
RPE 9
2B
Pull-Up (Weighted)
3
5 reps
RPE 9
3A
Pendlay Row
3
8 reps
RPE 9
3B
Dip (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
2
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
5 reps
RPE 9
2A
Overhead Press (Barbell)
3
5 reps
RPE 9
2B
Pull-Up (Weighted)
3
5 reps
RPE 9
3A
Pendlay Row
3
8 reps
RPE 9
3B
Dip (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
2
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
5 reps
RPE 9
2A
Overhead Press (Barbell)
3
5 reps
RPE 9
2B
Pull-Up (Weighted)
3
5 reps
RPE 9
3A
Pendlay Row
3
8 reps
RPE 9
3B
Dip (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
2
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
5 reps
RPE 9
2A
Overhead Press (Barbell)
3
5 reps
RPE 9
2B
Pull-Up (Weighted)
3
5 reps
RPE 9
3A
Pendlay Row
3
8 reps
RPE 9
3B
Dip (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
2
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
5 reps
RPE 9
2A
Overhead Press (Barbell)
3
5 reps
RPE 9
2B
Pull-Up (Weighted)
3
5 reps
RPE 9
3A
Pendlay Row
3
8 reps
RPE 9
3B
Dip (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
2
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
5 reps
RPE 9
2A
Overhead Press (Barbell)
3
5 reps
RPE 9
2B
Pull-Up (Weighted)
3
5 reps
RPE 9
3A
Pendlay Row
3
8 reps
RPE 9
3B
Dip (Weighted)
3
8 reps
RPE 9
4
Tricep Extension (Cable)
2
12 reps
RPE 9
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
4 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 9
3
Nordic Curl
2
6 reps
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 9
5
Back Extension (Weighted)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
4 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 9
3
Nordic Curl
2
6 reps
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 9
5
Back Extension (Weighted)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
4 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 9
3
Nordic Curl
2
6 reps
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 9
5
Back Extension (Weighted)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
4 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 9
3
Nordic Curl
2
6 reps
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 9
5
Back Extension (Weighted)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
4 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 9
3
Nordic Curl
2
6 reps
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 9
5
Back Extension (Weighted)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
4 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 9
3
Nordic Curl
2
6 reps
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 9
5
Back Extension (Weighted)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
4 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 9
3
Nordic Curl
2
6 reps
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 9
5
Back Extension (Weighted)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
4 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 9
3
Nordic Curl
2
6 reps
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 9
5
Back Extension (Weighted)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
4 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 9
3
Nordic Curl
2
6 reps
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 9
5
Back Extension (Weighted)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
4 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 9
3
Nordic Curl
2
6 reps
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 9
5
Back Extension (Weighted)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
4 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 9
3
Nordic Curl
2
6 reps
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 9
5
Back Extension (Weighted)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
4 reps
RPE 9
2
Squat (Barbell)
3
3 reps
RPE 9
3
Nordic Curl
2
6 reps
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 9
5
Back Extension (Weighted)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Skull Crusher (Barbell)
2
15 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Skull Crusher (Barbell)
2
15 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Skull Crusher (Barbell)
2
15 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Skull Crusher (Barbell)
2
15 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Skull Crusher (Barbell)
2
15 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Skull Crusher (Barbell)
2
15 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Skull Crusher (Barbell)
2
15 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Skull Crusher (Barbell)
2
15 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Skull Crusher (Barbell)
2
15 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Skull Crusher (Barbell)
2
15 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Skull Crusher (Barbell)
2
15 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Chest Fly (Machine)
2
15 reps
RPE 8
6
Skull Crusher (Barbell)
2
15 reps
RPE 8
7
Preacher Curl (EZ Bar)
2
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
2
Goblet Squat
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
12 Reps
@8
4
Hamstring Curl
2 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
12 Reps
@9
6
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@8
Day 2
1
Pin Press Bench (Barbell)
3 Sets
5 Reps
@9
2A
Overhead Press (Barbell)
3 Sets
5 Reps
@9
2B
Pull-Up (Weighted)
3 Sets
5 Reps
@9
3A
Pendlay Row
3 Sets
8 Reps
@9
3B
Dip (Weighted)
3 Sets
8 Reps
@9
4
Tricep Extension (Cable)
2 Sets
12 Reps
@9
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
Day 3
1
Reverse Lunge (Barbell)
3 Sets
4 Reps
@9
2
Squat (Barbell)
3 Sets
3 Reps
@9
3
Nordic Curl
2 Sets
6 Reps
@9
4
Seated Calf Raise
2 Sets
15 Reps
@9
5
Back Extension (Weighted)
2 Sets
8 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
3
Lateral Raise (Cable)
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Chest Fly (Machine)
2 Sets
15 Reps
@8
6
Skull Crusher (Barbell)
2 Sets
15 Reps
@8
7
Preacher Curl (EZ Bar)
2 Sets
8 Reps
@8