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5 day workout program

by Yasmine Garcia

Program Description

** 5 Day Program** is a comprehensive 6-week training plan designed to elevate your fitness game. With workouts scheduled 5 days a week, each session targets specific muscle groups through a mix of strength training and functional movements. Expect to engage in exercises like Pull-Ups, Med Ball Slams, and Sled Pushes, ensuring a balanced approach to building strength and endurance. This program is perfect for anyone looking to challenge themselves and achieve noticeable results in their fitness journey. Get ready to push your limits and transform your body!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 18, 2026 09:09
  • Last Edited
    Feb 08, 2026 02:03
Muscle Engagement
Front
Back
MuscleSet
Abs
13.6%
Glutes
10.4%
Upper Back
9.8%
Hamstrings
8.6%
Front Delts
8.3%
Triceps
8.3%
Quadriceps
8%
Lats
7.1%
Biceps
6.5%
Chest
5.3%
Abductors
3.3%
Lower Back
2.7%
Adductors
2.7%
Calves
1.8%
Forearms
1.5%
Rear Delts
1.2%
Middle Delts
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Kettlebell Gorilla Row
2
1
20 reps
20 reps
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Single Arm Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Kettlebell Gorilla Row
2
1
20 reps
20 reps
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Single Arm Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Kettlebell Gorilla Row
2
1
20 reps
20 reps
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Single Arm Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Kettlebell Gorilla Row
2
1
20 reps
20 reps
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Single Arm Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Kettlebell Gorilla Row
2
1
20 reps
20 reps
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Single Arm Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Kettlebell Gorilla Row
2
1
20 reps
20 reps
RPE 8.5
RPE 9
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
4
Single Arm Rear Delt Fly (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Side Plank
1
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
10 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9
6
Bent Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Side Plank
1
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
10 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9
6
Bent Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Side Plank
1
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
10 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9
6
Bent Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Side Plank
1
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
10 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9
6
Bent Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Side Plank
1
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
10 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9
6
Bent Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Side Plank
1
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Leg Press
2
1
12 reps
10 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Hip Abductor (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9
6
Bent Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Decline Crunch
1
2
12 reps
12 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Arnold Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8.5
RPE 9
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Decline Crunch
1
2
12 reps
12 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Arnold Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8.5
RPE 9
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Decline Crunch
1
2
12 reps
12 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Arnold Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8.5
RPE 9
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Decline Crunch
1
2
12 reps
12 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Arnold Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8.5
RPE 9
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Decline Crunch
1
2
12 reps
12 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Arnold Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8.5
RPE 9
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Decline Crunch
1
2
12 reps
12 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Arnold Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 8.5
RPE 9
6
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Med Ball Slam
1
2
20 reps
20 reps
RPE 8
RPE 8.5
3
Sled Push
1
1
1
2 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 9.5
4A
Plank
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 6.5
RPE 8
RPE 8.5
4B
Lying Leg Raise
1
2
15 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Med Ball Slam
1
2
20 reps
20 reps
RPE 8
RPE 8.5
3
Sled Push
1
1
1
2 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 9.5
4A
Plank
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 6.5
RPE 8
RPE 8.5
4B
Lying Leg Raise
1
2
15 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Med Ball Slam
1
2
20 reps
20 reps
RPE 8
RPE 8.5
3
Sled Push
1
1
1
2 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 9.5
4A
Plank
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 6.5
RPE 8
RPE 8.5
4B
Lying Leg Raise
1
2
15 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Med Ball Slam
1
2
20 reps
20 reps
RPE 8
RPE 8.5
3
Sled Push
1
1
1
2 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 9.5
4A
Plank
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 6.5
RPE 8
RPE 8.5
4B
Lying Leg Raise
1
2
15 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Med Ball Slam
1
2
20 reps
20 reps
RPE 8
RPE 8.5
3
Sled Push
1
1
1
2 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 9.5
4A
Plank
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 6.5
RPE 8
RPE 8.5
4B
Lying Leg Raise
1
2
15 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
10 reps
10 reps
RPE 8
RPE 9
2
Lateral Med Ball Slam
1
2
20 reps
20 reps
RPE 8
RPE 8.5
3
Sled Push
1
1
1
2 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 9.5
4A
Plank
1
1
1
0.5 mins
0.5 mins
0.5 mins
RPE 6.5
RPE 8
RPE 8.5
4B
Lying Leg Raise
1
2
15 reps
15 reps
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
1
20 reps
20 reps
RPE 6.5
RPE 7
2
Hack Squat
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
5
Glute Kickback (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
1
20 reps
20 reps
RPE 6.5
RPE 7
2
Hack Squat
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
5
Glute Kickback (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
1
20 reps
20 reps
RPE 6.5
RPE 7
2
Hack Squat
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
5
Glute Kickback (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
1
20 reps
20 reps
RPE 6.5
RPE 7
2
Hack Squat
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
5
Glute Kickback (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
1
20 reps
20 reps
RPE 6.5
RPE 7
2
Hack Squat
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
5
Glute Kickback (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Banded Walk
1
1
20 reps
20 reps
RPE 6.5
RPE 7
2
Hack Squat
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Reverse Lunge (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Hip Adductor (Machine)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
5
Glute Kickback (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9.5
Week 1
1 / 6 Weeks
Day 4
1
Pull-Up (Assisted)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
2
Lateral Med Ball Slam
1 Set
2 Sets
20 Reps
20 Reps
@8
@8.5
3
Sled Push
1 Set
1 Set
1 Set
2 Reps
2 Reps
1 Reps
@8
@8.5
@9.5
4A
Plank
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@6.5
@8
@8.5
4B
Lying Leg Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
Day 5
1
Lateral Banded Walk
1 Set
1 Set
20 Reps
20 Reps
@6.5
@7
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@7.5
@8
@9
3
Reverse Lunge (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@9
4
Hip Adductor (Machine)
1 Set
2 Sets
15 Reps
15 Reps
@8.5
@9
5
Glute Kickback (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8.5
@9.5
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@7.5
@8
@9
2
Kettlebell Gorilla Row
2 Sets
1 Set
20 Reps
20 Reps
@8.5
@9
3
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@7
@8
@8.5
4
Single Arm Rear Delt Fly (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
6
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@8.5
Day 3
1
Push Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
2
Decline Crunch
1 Set
2 Sets
12 Reps
12 Reps
@8
@8.5
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
4
Arnold Press
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
5
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@8.5
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@9
Day 2
1
Dynamic Side Plank
1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
2
Leg Press
2 Sets
1 Set
12 Reps
10 Reps
@8.5
@9
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
4
Hamstring Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@9
6
Bent Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@8