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Iron Vortex

by Dylan B.
1 athletes joined

Program Description

Iron Vortex is a torso limbs split designed for lifters who want to maximize muscle growth while putting extra emphasis on arms and upper body aesthetics. Whether your goal is fuller arms, a broader frame, or all-around strength and size, this program channels focused intensity into results.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 14, 2025 10:26
  • Last Edited
    Sep 14, 2025 10:32
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
13.7%
Front Delts
12.1%
Quadriceps
11.7%
Abs
10.2%
Hamstrings
9.8%
Chest
9%
Glutes
7.8%
Upper Back
7.8%
Lats
6.3%
Lower Back
3.9%
Triceps
3.1%
Rear Delts
2.3%
Biceps
1.6%
Abductors
0.8%
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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
Flat Bench (Armor)
2
8-12 reps
RPE 9
2
Incline Bench (Armor)
2
8-12 reps
RPE 9
3
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
6
Row Machine - Unilateral
1
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Bench (Armor)
2
8-12 reps
RPE 9
2
Incline Bench (Armor)
2
8-12 reps
RPE 9
3
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
6
Row Machine - Unilateral
1
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Bench (Armor)
2
8-12 reps
RPE 9
2
Incline Bench (Armor)
2
8-12 reps
RPE 9
3
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
6
Row Machine - Unilateral
1
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Bench (Armor)
2
8-12 reps
RPE 9
2
Incline Bench (Armor)
2
8-12 reps
RPE 9
3
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
6
Row Machine - Unilateral
1
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Bench (Armor)
2
8-12 reps
RPE 9
2
Incline Bench (Armor)
2
8-12 reps
RPE 9
3
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
6
Row Machine - Unilateral
1
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Bench (Armor)
2
8-12 reps
RPE 9
2
Incline Bench (Armor)
2
8-12 reps
RPE 9
3
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
6
Row Machine - Unilateral
1
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Bench (Armor)
2
8-12 reps
RPE 9
2
Incline Bench (Armor)
2
8-12 reps
RPE 9
3
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
6
Row Machine - Unilateral
1
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Bench (Armor)
2
8-12 reps
RPE 9
2
Incline Bench (Armor)
2
8-12 reps
RPE 9
3
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
6
Row Machine - Unilateral
1
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Bench (Armor)
2
8-12 reps
RPE 9
2
Incline Bench (Armor)
2
8-12 reps
RPE 9
3
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
6
Row Machine - Unilateral
1
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Bench (Armor)
2
8-12 reps
RPE 9
2
Incline Bench (Armor)
2
8-12 reps
RPE 9
3
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
6
Row Machine - Unilateral
1
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Leg Press
2
8-12 reps
RPE 9
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Leg Press
2
8-12 reps
RPE 9
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Leg Press
2
8-12 reps
RPE 9
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Leg Press
2
8-12 reps
RPE 9
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Leg Press
2
8-12 reps
RPE 9
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Leg Press
2
8-12 reps
RPE 9
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Leg Press
2
8-12 reps
RPE 9
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Leg Press
2
8-12 reps
RPE 9
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Leg Press
2
8-12 reps
RPE 9
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Leg Press
2
8-12 reps
RPE 9
7
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
3
Flat Bench (Armor)
2
8-12 reps
RPE 9
4
Incline Bench (Armor)
2
8-12 reps
RPE 9
5
Row Machine - Unilateral
1
10-12 reps
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
7
Overhead Press (Machine)
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
3
Flat Bench (Armor)
2
8-12 reps
RPE 9
4
Incline Bench (Armor)
2
8-12 reps
RPE 9
5
Row Machine - Unilateral
1
10-12 reps
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
7
Overhead Press (Machine)
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
3
Flat Bench (Armor)
2
8-12 reps
RPE 9
4
Incline Bench (Armor)
2
8-12 reps
RPE 9
5
Row Machine - Unilateral
1
10-12 reps
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
7
Overhead Press (Machine)
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
3
Flat Bench (Armor)
2
8-12 reps
RPE 9
4
Incline Bench (Armor)
2
8-12 reps
RPE 9
5
Row Machine - Unilateral
1
10-12 reps
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
7
Overhead Press (Machine)
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
3
Flat Bench (Armor)
2
8-12 reps
RPE 9
4
Incline Bench (Armor)
2
8-12 reps
RPE 9
5
Row Machine - Unilateral
1
10-12 reps
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
7
Overhead Press (Machine)
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
3
Flat Bench (Armor)
2
8-12 reps
RPE 9
4
Incline Bench (Armor)
2
8-12 reps
RPE 9
5
Row Machine - Unilateral
1
10-12 reps
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
7
Overhead Press (Machine)
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
3
Flat Bench (Armor)
2
8-12 reps
RPE 9
4
Incline Bench (Armor)
2
8-12 reps
RPE 9
5
Row Machine - Unilateral
1
10-12 reps
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
7
Overhead Press (Machine)
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
3
Flat Bench (Armor)
2
8-12 reps
RPE 9
4
Incline Bench (Armor)
2
8-12 reps
RPE 9
5
Row Machine - Unilateral
1
10-12 reps
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
7
Overhead Press (Machine)
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
3
Flat Bench (Armor)
2
8-12 reps
RPE 9
4
Incline Bench (Armor)
2
8-12 reps
RPE 9
5
Row Machine - Unilateral
1
10-12 reps
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
7
Overhead Press (Machine)
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
2
8-12 reps
RPE 9
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
3
Flat Bench (Armor)
2
8-12 reps
RPE 9
4
Incline Bench (Armor)
2
8-12 reps
RPE 9
5
Row Machine - Unilateral
1
10-12 reps
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 9
7
Overhead Press (Machine)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Curl (Single)
1
10-15 reps
RPE 10
5
Back Extension (Weighted)
2
8-12 reps
RPE 9
6
Leg Extension (Single)
3
8-12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Curl (Single)
1
10-15 reps
RPE 10
5
Back Extension (Weighted)
2
8-12 reps
RPE 9
6
Leg Extension (Single)
3
8-12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Curl (Single)
1
10-15 reps
RPE 10
5
Back Extension (Weighted)
2
8-12 reps
RPE 9
6
Leg Extension (Single)
3
8-12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Curl (Single)
1
10-15 reps
RPE 10
5
Back Extension (Weighted)
2
8-12 reps
RPE 9
6
Leg Extension (Single)
3
8-12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Curl (Single)
1
10-15 reps
RPE 10
5
Back Extension (Weighted)
2
8-12 reps
RPE 9
6
Leg Extension (Single)
3
8-12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Curl (Single)
1
10-15 reps
RPE 10
5
Back Extension (Weighted)
2
8-12 reps
RPE 9
6
Leg Extension (Single)
3
8-12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Curl (Single)
1
10-15 reps
RPE 10
5
Back Extension (Weighted)
2
8-12 reps
RPE 9
6
Leg Extension (Single)
3
8-12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Curl (Single)
1
10-15 reps
RPE 10
5
Back Extension (Weighted)
2
8-12 reps
RPE 9
6
Leg Extension (Single)
3
8-12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Curl (Single)
1
10-15 reps
RPE 10
5
Back Extension (Weighted)
2
8-12 reps
RPE 9
6
Leg Extension (Single)
3
8-12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 9
2
Overhead Tricep Machine
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Leg Curl (Single)
1
10-15 reps
RPE 10
5
Back Extension (Weighted)
2
8-12 reps
RPE 9
6
Leg Extension (Single)
3
8-12 reps
RPE 9
7
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Flat Bench (Armor)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
2
Incline Bench (Armor)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
3
Lat Pulldown (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
4
Chest Supported Row (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
5
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
6
Row Machine - Unilateral
1 Set
10-12 Reps
@10
7
Dip (Bodyweight)
1 Set
8-15 Reps
@10
Day 2
1
Preacher Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Overhead Tricep Machine
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
4
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
7
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 3
1
Lat Pulldown (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
3
Flat Bench (Armor)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
4
Incline Bench (Armor)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
5
Row Machine - Unilateral
1 Set
10-12 Reps
@10
6
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
7
Overhead Press (Machine)
1 Set
10-15 Reps
@10
Day 4
1
Preacher Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Overhead Tricep Machine
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
4
Leg Curl (Single)
1 Set
10-15 Reps
@10
5
Back Extension (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
6
Leg Extension (Single)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
7
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@9
8
Leg Raise (Captain's Chair)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9