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Get Jacked

by Donovan Lovely

Program Description

Just trying to get stronger and look better

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 02, 2026 02:44
  • Last Edited
    Mar 02, 2026 02:45
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Lats
11.3%
Front Delts
9.3%
Triceps
9.2%
Hamstrings
8.5%
Biceps
8.3%
Chest
6.5%
Glutes
6.5%
Quadriceps
6%
Middle Delts
5.6%
Abs
4.9%
Rear Delts
4.2%
Adductors
2.3%
Forearms
1.6%
Lower Back
1.6%
Calves
1.4%
Abductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Pull-Up (Bodyweight)
4
5 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
4
T-Bar Row
3
8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
7
Bicep Curl (Barbell)
3
8 reps
RPE 9
8
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Pull-Up (Bodyweight)
4
5 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
4
T-Bar Row
3
8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
7
Bicep Curl (Barbell)
3
8 reps
RPE 9
8
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Pull-Up (Bodyweight)
4
5 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
4
T-Bar Row
3
8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
7
Bicep Curl (Barbell)
3
8 reps
RPE 9
8
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Pull-Up (Bodyweight)
4
5 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
4
T-Bar Row
3
8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
7
Bicep Curl (Barbell)
3
8 reps
RPE 9
8
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Pull-Up (Bodyweight)
4
5 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
4
T-Bar Row
3
8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
7
Bicep Curl (Barbell)
3
8 reps
RPE 9
8
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Pull-Up (Bodyweight)
4
5 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
4
T-Bar Row
3
8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
7
Bicep Curl (Barbell)
3
8 reps
RPE 9
8
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Pull-Up (Bodyweight)
4
5 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
4
T-Bar Row
3
8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
7
Bicep Curl (Barbell)
3
8 reps
RPE 9
8
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 9
2
Pull-Up (Bodyweight)
4
5 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
6 reps
RPE 9
4
T-Bar Row
3
8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
7
Bicep Curl (Barbell)
3
8 reps
RPE 9
8
Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Chest Supported Row (Machine)
4
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Chest Supported Row (Machine)
4
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Chest Supported Row (Machine)
4
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Chest Supported Row (Machine)
4
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Chest Supported Row (Machine)
4
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Chest Supported Row (Machine)
4
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Chest Supported Row (Machine)
4
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Chest Supported Row (Machine)
4
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 9
6
Face Pull
3
15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 9
4
Seated Hamstring Curl
4
10 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 9
4
Seated Hamstring Curl
4
10 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 9
4
Seated Hamstring Curl
4
10 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 9
4
Seated Hamstring Curl
4
10 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 9
4
Seated Hamstring Curl
4
10 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 9
4
Seated Hamstring Curl
4
10 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 9
4
Seated Hamstring Curl
4
10 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 9
4
Seated Hamstring Curl
4
10 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Cable Crunch
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 9
3
Lat Pulldown
4
8 reps
RPE 9
4
Pull-Up (Bodyweight)
4
5 reps
RPE 9
5
Chest Supported Row (Machine)
4
10 reps
RPE 9
6
Pullover (Machine)
3
12 reps
RPE 9
7
Reverse Pec Deck
4
15 reps
RPE 9
8
Lateral Raise (Dumbbell)
5
15 reps
RPE 8
9
Bicep Curl (Cable)
3
12 reps
RPE 9
10
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 9
3
Lat Pulldown
4
8 reps
RPE 9
4
Pull-Up (Bodyweight)
4
5 reps
RPE 9
5
Chest Supported Row (Machine)
4
10 reps
RPE 9
6
Pullover (Machine)
3
12 reps
RPE 9
7
Reverse Pec Deck
4
15 reps
RPE 9
8
Lateral Raise (Dumbbell)
5
15 reps
RPE 8
9
Bicep Curl (Cable)
3
12 reps
RPE 9
10
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 9
3
Lat Pulldown
4
8 reps
RPE 9
4
Pull-Up (Bodyweight)
4
5 reps
RPE 9
5
Chest Supported Row (Machine)
4
10 reps
RPE 9
6
Pullover (Machine)
3
12 reps
RPE 9
7
Reverse Pec Deck
4
15 reps
RPE 9
8
Lateral Raise (Dumbbell)
5
15 reps
RPE 8
9
Bicep Curl (Cable)
3
12 reps
RPE 9
10
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 9
3
Lat Pulldown
4
8 reps
RPE 9
4
Pull-Up (Bodyweight)
4
5 reps
RPE 9
5
Chest Supported Row (Machine)
4
10 reps
RPE 9
6
Pullover (Machine)
3
12 reps
RPE 9
7
Reverse Pec Deck
4
15 reps
RPE 9
8
Lateral Raise (Dumbbell)
5
15 reps
RPE 8
9
Bicep Curl (Cable)
3
12 reps
RPE 9
10
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 9
3
Lat Pulldown
4
8 reps
RPE 9
4
Pull-Up (Bodyweight)
4
5 reps
RPE 9
5
Chest Supported Row (Machine)
4
10 reps
RPE 9
6
Pullover (Machine)
3
12 reps
RPE 9
7
Reverse Pec Deck
4
15 reps
RPE 9
8
Lateral Raise (Dumbbell)
5
15 reps
RPE 8
9
Bicep Curl (Cable)
3
12 reps
RPE 9
10
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 9
3
Lat Pulldown
4
8 reps
RPE 9
4
Pull-Up (Bodyweight)
4
5 reps
RPE 9
5
Chest Supported Row (Machine)
4
10 reps
RPE 9
6
Pullover (Machine)
3
12 reps
RPE 9
7
Reverse Pec Deck
4
15 reps
RPE 9
8
Lateral Raise (Dumbbell)
5
15 reps
RPE 8
9
Bicep Curl (Cable)
3
12 reps
RPE 9
10
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 9
3
Lat Pulldown
4
8 reps
RPE 9
4
Pull-Up (Bodyweight)
4
5 reps
RPE 9
5
Chest Supported Row (Machine)
4
10 reps
RPE 9
6
Pullover (Machine)
3
12 reps
RPE 9
7
Reverse Pec Deck
4
15 reps
RPE 9
8
Lateral Raise (Dumbbell)
5
15 reps
RPE 8
9
Bicep Curl (Cable)
3
12 reps
RPE 9
10
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 9
3
Lat Pulldown
4
8 reps
RPE 9
4
Pull-Up (Bodyweight)
4
5 reps
RPE 9
5
Chest Supported Row (Machine)
4
10 reps
RPE 9
6
Pullover (Machine)
3
12 reps
RPE 9
7
Reverse Pec Deck
4
15 reps
RPE 9
8
Lateral Raise (Dumbbell)
5
15 reps
RPE 8
9
Bicep Curl (Cable)
3
12 reps
RPE 9
10
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@9
@9
@9
@9
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@9
@9
@9
@9
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9
@9
4
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
5
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@9
@9
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9
@9
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
6
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@9
@9
@9
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
6
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@9
@9
@9
2
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9
@9
@9
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@9
@9
@9
@9
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@9
@9
@9
@9
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
6
Pullover (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
7
Reverse Pec Deck
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
@8
9
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
10
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9