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Targeted Muscle Groups Alternating

by David Pham

Program Description

With only a cable machine, smith machine, and dumbbells in the apartment gym, we've got to make some modifications.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 05, 2025 04:03
  • Last Edited
    Jun 18, 2025 11:55

Summary

Unlock your strength with the Targeted Muscle Groups Alternating program! Over 10 weeks, you'll engage in a focused 4-day split designed to sculpt and strengthen your upper and lower body. Each session features targeted exercises like the Smith Machine Bench Press and Dumbbell Squats, ensuring you effectively hit all major muscle groups. With a blend of intensity and volume, this program is perfect for those looking to elevate their training and achieve noticeable results. Get ready to transform your physique and build a solid foundation!
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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 (Smith Machine)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
4
8 reps
RPE 7
3
Tricep Extension (Cable)
4
2
8 reps
RPE 7
-
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Preacher Curl (Cable)
4
8 reps
RPE 7
6
Scarecrows
3
10 reps
RPE 7
7
Chest Fly (Cable)
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
4
8 reps
RPE 7
3
Tricep Extension (Cable)
4
2
8 reps
RPE 7
-
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Preacher Curl (Cable)
4
8 reps
RPE 7
6
Scarecrows
3
10 reps
RPE 7
7
Chest Fly (Cable)
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
4
8 reps
RPE 7
3
Tricep Extension (Cable)
4
2
8 reps
RPE 7
-
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Preacher Curl (Cable)
4
8 reps
RPE 7
6
Scarecrows
3
10 reps
RPE 7
7
Chest Fly (Cable)
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
4
8 reps
RPE 7
3
Tricep Extension (Cable)
4
2
8 reps
RPE 7
-
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Preacher Curl (Cable)
4
8 reps
RPE 7
6
Scarecrows
3
10 reps
RPE 7
7
Chest Fly (Cable)
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
4
8 reps
RPE 7
3
Tricep Extension (Cable)
4
2
8 reps
RPE 7
-
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Preacher Curl (Cable)
4
8 reps
RPE 7
6
Scarecrows
3
10 reps
RPE 7
7
Chest Fly (Cable)
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
4
8 reps
RPE 7
3
Tricep Extension (Cable)
4
2
8 reps
RPE 7
-
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Preacher Curl (Cable)
4
8 reps
RPE 7
6
Scarecrows
3
10 reps
RPE 7
7
Chest Fly (Cable)
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
4
8 reps
RPE 7
3
Tricep Extension (Cable)
4
2
8 reps
RPE 7
-
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Preacher Curl (Cable)
4
8 reps
RPE 7
6
Scarecrows
3
10 reps
RPE 7
7
Chest Fly (Cable)
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
4
8 reps
RPE 7
3
Tricep Extension (Cable)
4
2
8 reps
RPE 7
-
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Preacher Curl (Cable)
4
8 reps
RPE 7
6
Scarecrows
3
10 reps
RPE 7
7
Chest Fly (Cable)
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
4
8 reps
RPE 7
3
Tricep Extension (Cable)
4
2
8 reps
RPE 7
-
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Preacher Curl (Cable)
4
8 reps
RPE 7
6
Scarecrows
3
10 reps
RPE 7
7
Chest Fly (Cable)
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
4
8 reps
RPE 7
3
Tricep Extension (Cable)
4
2
8 reps
RPE 7
-
4
Dumbbell Row
4
8 reps
RPE 7.5
5
Preacher Curl (Cable)
4
8 reps
RPE 7
6
Scarecrows
3
10 reps
RPE 7
7
Chest Fly (Cable)
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Dumbbell)
4
15 reps
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
4
8 reps
RPE 7
5
Bulgarian Split Squat (Smith Machine)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Dumbbell)
4
15 reps
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
4
8 reps
RPE 7
5
Bulgarian Split Squat (Smith Machine)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Dumbbell)
4
15 reps
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
4
8 reps
RPE 7
5
Bulgarian Split Squat (Smith Machine)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Dumbbell)
4
15 reps
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
4
8 reps
RPE 7
5
Bulgarian Split Squat (Smith Machine)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Dumbbell)
4
15 reps
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
4
8 reps
RPE 7
5
Bulgarian Split Squat (Smith Machine)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Dumbbell)
4
15 reps
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
4
8 reps
RPE 7
5
Bulgarian Split Squat (Smith Machine)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Dumbbell)
4
15 reps
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
4
8 reps
RPE 7
5
Bulgarian Split Squat (Smith Machine)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Dumbbell)
4
15 reps
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
4
8 reps
RPE 7
5
Bulgarian Split Squat (Smith Machine)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Dumbbell)
4
15 reps
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
4
8 reps
RPE 7
5
Bulgarian Split Squat (Smith Machine)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Hip Thrust (Dumbbell)
4
15 reps
RPE 6.5
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Leg Extension
4
8 reps
RPE 7
5
Bulgarian Split Squat (Smith Machine)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
6 reps
6 reps
RPE 7
RPE 7.5
2
Seated Row (Cable)
4
8 reps
RPE 7.5
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
20 reps
RPE 6
5
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
6 reps
6 reps
RPE 7
RPE 7.5
2
Seated Row (Cable)
4
8 reps
RPE 7.5
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
20 reps
RPE 6
5
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
6 reps
6 reps
RPE 7
RPE 7.5
2
Seated Row (Cable)
4
8 reps
RPE 7.5
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
20 reps
RPE 6
5
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
6 reps
6 reps
RPE 7
RPE 7.5
2
Seated Row (Cable)
4
8 reps
RPE 7.5
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
20 reps
RPE 6
5
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
6 reps
6 reps
RPE 7
RPE 7.5
2
Seated Row (Cable)
4
8 reps
RPE 7.5
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
20 reps
RPE 6
5
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
6 reps
6 reps
RPE 7
RPE 7.5
2
Seated Row (Cable)
4
8 reps
RPE 7.5
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
20 reps
RPE 6
5
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
6 reps
6 reps
RPE 7
RPE 7.5
2
Seated Row (Cable)
4
8 reps
RPE 7.5
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
20 reps
RPE 6
5
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
6 reps
6 reps
RPE 7
RPE 7.5
2
Seated Row (Cable)
4
8 reps
RPE 7.5
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
20 reps
RPE 6
5
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
6 reps
6 reps
RPE 7
RPE 7.5
2
Seated Row (Cable)
4
8 reps
RPE 7.5
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
20 reps
RPE 6
5
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
6 reps
6 reps
RPE 7
RPE 7.5
2
Seated Row (Cable)
4
8 reps
RPE 7.5
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4
Bench Press (Dumbbell)
3
20 reps
RPE 6
5
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
6
Pull-Up (Bodyweight)
3
2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7
2
Seated Hamstring Curl
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Good Morning
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7
2
Seated Hamstring Curl
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Good Morning
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7
2
Seated Hamstring Curl
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Good Morning
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7
2
Seated Hamstring Curl
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Good Morning
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7
2
Seated Hamstring Curl
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Good Morning
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7
2
Seated Hamstring Curl
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Good Morning
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7
2
Seated Hamstring Curl
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Good Morning
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7
2
Seated Hamstring Curl
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Good Morning
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7
2
Seated Hamstring Curl
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Good Morning
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
RPE 7
2
Seated Hamstring Curl
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Good Morning
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7.5
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@7.5
@8
@8.5
2
Lat Pulldown
4 Sets
8 Reps
@7
3
Tricep Extension (Cable)
4 Sets
2 Sets
8 Reps
@7
-
4
Dumbbell Row
4 Sets
8 Reps
@7.5
5
Preacher Curl (Cable)
4 Sets
8 Reps
@7
6
Scarecrows
3 Sets
10 Reps
@7
7
Chest Fly (Cable)
3 Sets
10 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@7.5
@8
@8.5
2
Hip Thrust (Dumbbell)
4 Sets
15 Reps
@6.5
3
Lunge (Dumbbell)
3 Sets
10 Reps
@7
4
Leg Extension
4 Sets
8 Reps
@7
5
Bulgarian Split Squat (Smith Machine)
3 Sets
10 Reps
@6.5
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
3 Sets
6 Reps
6 Reps
@7
@7.5
2
Seated Row (Cable)
4 Sets
8 Reps
@7.5
3
Shoulder Press (Machine)
3 Sets
10 Reps
@7
4
Bench Press (Dumbbell)
3 Sets
20 Reps
@6
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
@6.5
6
Pull-Up (Bodyweight)
3 Sets
2 Reps
@10
Day 4
1
Kettlebell Swing
4 Sets
15 Reps
@7
2
Seated Hamstring Curl
3 Sets
10 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
4
Good Morning
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7.5