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Shadow

by Jean-Philippe Burton

Program Description

**Shadow** is a dynamic 10-week powerbuilding program designed for advanced lifters seeking to maximize strength and muscle growth. With 40 intense sessions scheduled over the course of the program, each workout lasts approximately 90 minutes and targets all major muscle groups through a combination of compound and isolation exercises. Expect to engage in heavy lifts such as the bench press, deadlift, and squats, complemented by accessory movements to enhance overall performance. Equip yourself with a full gym setup and prepare to transform your physique and strength levels!

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 29, 2025 02:34
  • Last Edited
    Sep 29, 2025 03:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Quadriceps
10.9%
Front Delts
10.2%
Middle Delts
9.1%
Chest
9.1%
Hamstrings
8.8%
Biceps
8.2%
Glutes
7.3%
Lats
6.6%
Upper Back
6.2%
Calves
3.6%
Abs
2.6%
Lower Back
2.2%
Adductors
1.5%
Forearms
1.3%
Rear Delts
1.1%
Abductors
0.4%
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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
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Barbell Row
2
5-7 reps
-
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
-
4
Pec Deck (Machine)
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6A
Lateral Raise (Dumbbell)
2
8-10 reps
-
6B
Lying Side Lateral Raise
2
6-8 reps
-
7
Lying Tricep Extension (Barbell)
2
8-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Bicep Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Barbell Row
2
5-7 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Pec Deck (Machine)
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6A
Lateral Raise (Dumbbell)
2
8-10 reps
-
6B
Lying Side Lateral Raise
2
6-8 reps
-
7
Lying Tricep Extension (Barbell)
2
8-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Bicep Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Barbell Row
2
5-7 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Pec Deck (Machine)
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6A
Lateral Raise (Dumbbell)
2
8-10 reps
-
6B
Lying Side Lateral Raise
2
6-8 reps
-
7
Lying Tricep Extension (Barbell)
2
8-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Bicep Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Barbell Row
2
5-7 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Pec Deck (Machine)
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6A
Lateral Raise (Dumbbell)
2
8-10 reps
-
6B
Lying Side Lateral Raise
2
6-8 reps
-
7
Lying Tricep Extension (Barbell)
2
8-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Bicep Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Barbell Row
2
5-7 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Pec Deck (Machine)
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6A
Lateral Raise (Dumbbell)
2
8-10 reps
-
6B
Lying Side Lateral Raise
2
6-8 reps
-
7
Lying Tricep Extension (Barbell)
2
8-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Bicep Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Barbell Row
2
5-7 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Pec Deck (Machine)
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6A
Lateral Raise (Dumbbell)
2
8-10 reps
-
6B
Lying Side Lateral Raise
2
6-8 reps
-
7
Lying Tricep Extension (Barbell)
2
8-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Bicep Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Barbell Row
2
5-7 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Pec Deck (Machine)
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6A
Lateral Raise (Dumbbell)
2
8-10 reps
-
6B
Lying Side Lateral Raise
2
6-8 reps
-
7
Lying Tricep Extension (Barbell)
2
8-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Bicep Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Barbell Row
2
5-7 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Pec Deck (Machine)
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6A
Lateral Raise (Dumbbell)
2
8-10 reps
-
6B
Lying Side Lateral Raise
2
6-8 reps
-
7
Lying Tricep Extension (Barbell)
2
8-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Bicep Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Barbell Row
2
5-7 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Pec Deck (Machine)
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6A
Lateral Raise (Dumbbell)
2
8-10 reps
-
6B
Lying Side Lateral Raise
2
6-8 reps
-
7
Lying Tricep Extension (Barbell)
2
8-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Bicep Curl (Barbell)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
-
2
Barbell Row
2
5-7 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
4
Pec Deck (Machine)
2
10-12 reps
-
5
Lat Pulldown
2
8-10 reps
-
6A
Lateral Raise (Dumbbell)
2
8-10 reps
-
6B
Lying Side Lateral Raise
2
6-8 reps
-
7
Lying Tricep Extension (Barbell)
2
8-10 reps
-
8
Hammer Curl (Dumbbell)
2
8-10 reps
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Bicep Curl (Barbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
85%
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Press
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
85%
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Press
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
85%
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Press
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
85%
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Press
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
85%
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Press
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
85%
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Press
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
85%
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Press
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
85%
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Press
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
85%
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Press
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
85%
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Press
2
8-10 reps
-
4
Leg Curl
2
8-10 reps
-
5
Seated Calf Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-5 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4A
Lateral Raise (Dumbbell)
1
-
4B
Lying Side Lateral Raise
1
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Chest Fly (Cable)
2
10-12 reps
-
7
Bench Press (Close Grip)
2
8-10 reps
-
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-5 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4A
Lateral Raise (Dumbbell)
1
-
4B
Lying Side Lateral Raise
1
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Chest Fly (Cable)
2
10-12 reps
-
7
Bench Press (Close Grip)
2
8-10 reps
-
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-5 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4A
Lateral Raise (Dumbbell)
1
-
4B
Lying Side Lateral Raise
1
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Chest Fly (Cable)
2
10-12 reps
-
7
Bench Press (Close Grip)
2
8-10 reps
-
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-5 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4A
Lateral Raise (Dumbbell)
1
-
4B
Lying Side Lateral Raise
1
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Chest Fly (Cable)
2
10-12 reps
-
7
Bench Press (Close Grip)
2
8-10 reps
-
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-5 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4A
Lateral Raise (Dumbbell)
1
-
4B
Lying Side Lateral Raise
1
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Chest Fly (Cable)
2
10-12 reps
-
7
Bench Press (Close Grip)
2
8-10 reps
-
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-5 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4A
Lateral Raise (Dumbbell)
1
-
4B
Lying Side Lateral Raise
1
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Chest Fly (Cable)
2
10-12 reps
-
7
Bench Press (Close Grip)
2
8-10 reps
-
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-5 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4A
Lateral Raise (Dumbbell)
1
-
4B
Lying Side Lateral Raise
1
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Chest Fly (Cable)
2
10-12 reps
-
7
Bench Press (Close Grip)
2
8-10 reps
-
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-5 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4A
Lateral Raise (Dumbbell)
1
-
4B
Lying Side Lateral Raise
1
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Chest Fly (Cable)
2
10-12 reps
-
7
Bench Press (Close Grip)
2
8-10 reps
-
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-5 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4A
Lateral Raise (Dumbbell)
1
-
4B
Lying Side Lateral Raise
1
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Chest Fly (Cable)
2
10-12 reps
-
7
Bench Press (Close Grip)
2
8-10 reps
-
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-5 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Dumbbell)
2
6-8 reps
-
4A
Lateral Raise (Dumbbell)
1
-
4B
Lying Side Lateral Raise
1
-
5
Seated Row (Cable)
2
8-10 reps
-
6
Chest Fly (Cable)
2
10-12 reps
-
7
Bench Press (Close Grip)
2
8-10 reps
-
8
Bicep Curl (Dumbbell)
1
-
9
Tricep Pushdown (Cable)
2
8-10 reps
-
10
Reverse Bicep Curl (EZ Bar)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Squat (Smith Machine)
2
12-15 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Squat (Smith Machine)
2
12-15 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Squat (Smith Machine)
2
12-15 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Squat (Smith Machine)
2
12-15 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Squat (Smith Machine)
2
12-15 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Squat (Smith Machine)
2
12-15 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Squat (Smith Machine)
2
12-15 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Squat (Smith Machine)
2
12-15 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Squat (Smith Machine)
2
12-15 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
-
2
Squat (Smith Machine)
2
12-15 reps
-
3
Split Squat (Dumbbell)
2
8-10 reps
-
4
Leg Extension
2
10-12 reps
-
5
Standing Calf Raise
2
12-15 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Squat (Barbell)
2 Sets
AMRAP
85%
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
3
Leg Press
2 Sets
8-10 Reps
-
4
Leg Curl
2 Sets
8-10 Reps
-
5
Seated Calf Raise
2 Sets
12-15 Reps
-
Day 3
1
Overhead Press (Barbell)
2 Sets
3-5 Reps
-
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
-
3
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
4A
Lateral Raise (Dumbbell)
1 Set
-
4B
Lying Side Lateral Raise
1 Set
-
5
Seated Row (Cable)
2 Sets
8-10 Reps
-
6
Chest Fly (Cable)
2 Sets
10-12 Reps
-
7
Bench Press (Close Grip)
2 Sets
8-10 Reps
-
8
Bicep Curl (Dumbbell)
1 Set
-
9
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
10
Reverse Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
-
Day 4
1
Deadlift (Barbell)
2 Sets
3-5 Reps
-
2
Squat (Smith Machine)
2 Sets
12-15 Reps
-
3
Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
4
Leg Extension
2 Sets
10-12 Reps
-
5
Standing Calf Raise
2 Sets
12-15 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
3-5 Reps
-
2
Barbell Row
2 Sets
5-7 Reps
-
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
-
4
Pec Deck (Machine)
2 Sets
10-12 Reps
-
5
Lat Pulldown
2 Sets
8-10 Reps
-
6A
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
-
6B
Lying Side Lateral Raise
2 Sets
6-8 Reps
-
7
Lying Tricep Extension (Barbell)
2 Sets
8-10 Reps
-
8
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
-
9
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
10
Bicep Curl (Barbell)
2 Sets
8-10 Reps
-