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BoostcampPNG

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
    May 06, 2025 12:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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