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BoostcampPNG

Comeback after catching a flu 🤧

by
1 athletes joined

Program Description

Get strong and get big also train your body in every position possible so there will not be any uncomfortable positions good for all in my opinion recommend 😁

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 17, 2025 11:29
  • Last Edited
    Sep 20, 2025 01:40

Summary

Rebuild your strength and stamina with this focused 4-week program designed for those returning to fitness after a bout of flu. Comprising six days of balanced push and pull workouts, you'll engage in a variety of exercises, including bench presses, pull-ups, and military presses, ensuring a comprehensive approach to muscle recovery and growth. Each session is crafted to progressively challenge your body while promoting endurance and strength, setting you up for a successful comeback. Get ready to reclaim your fitness and feel stronger than ever!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.4%
Triceps
13.2%
Upper Back
12%
Lats
10.4%
Biceps
8.4%
Middle Delts
7.6%
Front Delts
7.2%
Glutes
5.8%
Chest
5.5%
Hamstrings
4.9%
Lower Back
2%
Calves
2%
Rear Delts
1.8%
Adductors
1.6%
Abs
1.3%
Abductors
1%
Forearms
0.9%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 9
2
Dip (Weighted)
1
1
1
12 reps
8 reps
10 reps
RPE 8.5
RPE 8
RPE 10
3
Military Press (Barbell)
2
5 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
2
2
7 reps
5 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
12 reps
8 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 9
2
Dip (Weighted)
1
1
1
12 reps
8 reps
10 reps
RPE 8.5
RPE 8
RPE 10
3
Military Press (Barbell)
2
5 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
2
2
7 reps
5 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
12 reps
8 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 9
2
Dip (Weighted)
1
1
1
12 reps
8 reps
10 reps
RPE 8.5
RPE 8
RPE 10
3
Military Press (Barbell)
2
5 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
2
2
7 reps
5 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
12 reps
8 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
6 reps
RPE 6.5
RPE 7.5
RPE 9
2
Dip (Weighted)
1
1
1
12 reps
8 reps
10 reps
RPE 8.5
RPE 8
RPE 10
3
Military Press (Barbell)
2
5 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
2
2
7 reps
5 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8
5
Overhead Tricep Extension (Cable)
2
2
12 reps
8 reps
RPE 8.5
RPE 7.5
6
Lateral Raise (Dumbbell)
2
2
AMRAP
AMRAP
RPE 8.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
12-15 reps
90%
80%
55%
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
1
1
25 reps
15 reps
RPE 9
RPE 9
6
Lat Prayer
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
12-15 reps
90%
80%
55%
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
1
1
25 reps
15 reps
RPE 9
RPE 9
6
Lat Prayer
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
12-15 reps
90%
80%
55%
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
1
1
25 reps
15 reps
RPE 9
RPE 9
6
Lat Prayer
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
12-15 reps
90%
80%
55%
3
Bent Over Row (Barbell)
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
1
12 reps
10 reps
RPE 8
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
1
1
25 reps
15 reps
RPE 9
RPE 9
6
Lat Prayer
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
60%
85%
70%
2
Leg Curl
3
12 reps
RPE 10
3
Leg Extension
2
2
2
2
2
5 reps
10 reps
8 reps
6 reps
8 reps
100%
80%
60%
40%
20%
4
Hip Thrust (Machine)
1
1
20 reps
15 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
1
50 reps
30 reps
RPE 10
RPE 10
6
Hip Abductor (Machine)
1
1
50 reps
30 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
20 reps
20 reps
70%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
60%
85%
70%
2
Leg Curl
3
12 reps
RPE 10
3
Leg Extension
2
2
2
2
2
5 reps
10 reps
8 reps
6 reps
8 reps
100%
80%
60%
40%
20%
4
Hip Thrust (Machine)
1
1
20 reps
15 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
1
50 reps
30 reps
RPE 10
RPE 10
6
Hip Abductor (Machine)
1
1
50 reps
30 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
20 reps
20 reps
70%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
60%
85%
70%
2
Leg Curl
3
12 reps
RPE 10
3
Leg Extension
2
2
2
2
2
5 reps
10 reps
8 reps
6 reps
8 reps
100%
80%
60%
40%
20%
4
Hip Thrust (Machine)
1
1
20 reps
15 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
1
50 reps
30 reps
RPE 10
RPE 10
6
Hip Abductor (Machine)
1
1
50 reps
30 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
20 reps
20 reps
70%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
60%
85%
70%
2
Leg Curl
3
12 reps
RPE 10
3
Leg Extension
2
2
2
2
2
5 reps
10 reps
8 reps
6 reps
8 reps
100%
80%
60%
40%
20%
4
Hip Thrust (Machine)
1
1
20 reps
15 reps
RPE 8
RPE 8.5
5
Hip Adductor (Machine)
1
1
50 reps
30 reps
RPE 10
RPE 10
6
Hip Abductor (Machine)
1
1
50 reps
30 reps
RPE 10
RPE 10
7
Seated Calf Raise
1
1
20 reps
20 reps
70%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
5
JM Press (Smith Machine)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
2
2
12 reps
8 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
5
JM Press (Smith Machine)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
2
2
12 reps
8 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
5
JM Press (Smith Machine)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
2
2
12 reps
8 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 8.5
RPE 9
5
JM Press (Smith Machine)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 9
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
2
2
12 reps
8 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 8
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Bent Over Row (Barbell)
3
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
25 reps
20 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Cable)
2
12 reps
RPE 9.5
7
Lat Prayer
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 8
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Bent Over Row (Barbell)
3
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
25 reps
20 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Cable)
2
12 reps
RPE 9.5
7
Lat Prayer
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 8
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Bent Over Row (Barbell)
3
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
25 reps
20 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Cable)
2
12 reps
RPE 9.5
7
Lat Prayer
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 8
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
3
Bent Over Row (Barbell)
3
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
25 reps
20 reps
RPE 8.5
RPE 9.5
6
Rear Delt Fly (Cable)
2
12 reps
RPE 9.5
7
Lat Prayer
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Leg Extension
2
2
4
2
5 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
3
Leg Curl
2
15 reps
RPE 10
4
Sissy Squat
1
1
1
12 reps
15 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Back Extension
2
15 reps
-
6
Hip Thrust (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
2
20 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Leg Extension
2
2
4
2
5 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
3
Leg Curl
2
15 reps
RPE 10
4
Sissy Squat
1
1
1
12 reps
15 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Back Extension
2
15 reps
-
6
Hip Thrust (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
2
20 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Leg Extension
2
2
4
2
5 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
3
Leg Curl
2
15 reps
RPE 10
4
Sissy Squat
1
1
1
12 reps
15 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Back Extension
2
15 reps
-
6
Hip Thrust (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
2
20 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Leg Extension
2
2
4
2
5 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
3
Leg Curl
2
15 reps
RPE 10
4
Sissy Squat
1
1
1
12 reps
15 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
5
Back Extension
2
15 reps
-
6
Hip Thrust (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
2
20 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
6 Reps
@6.5
@7.5
@9
2
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
8 Reps
10 Reps
@8.5
@8
@10
3
Military Press (Barbell)
2 Sets
5 Reps
@8
4
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
2 Sets
7 Reps
5 Reps
10 Reps
@9.5
@8.5
@8
5
Overhead Tricep Extension (Cable)
2 Sets
2 Sets
12 Reps
8 Reps
@8.5
@7.5
6
Lateral Raise (Dumbbell)
2 Sets
2 Sets
AMRAP
AMRAP
@8.5
@7.5
Day 2
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
2
Single Arm Iso Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
12-15 Reps
90%
80%
55%
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
1 Set
12 Reps
10 Reps
@8
@9.5
5
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
25 Reps
15 Reps
@9
@9
6
Lat Prayer
1 Set
1 Set
15 Reps
15 Reps
@8
@8.5
Day 4
1
Incline Bench Press (Barbell)
2 Sets
12 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@8.5
3
Chest Fly (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8.5
@8.5
@9
5
JM Press (Smith Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@8.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
15 Reps
15 Reps
@9
@9.5
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@8.5
8
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
8 Reps
@9
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
60%
85%
70%
2
Leg Curl
3 Sets
12 Reps
@10
3
Leg Extension
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
5 Reps
10 Reps
8 Reps
6 Reps
8 Reps
100%
80%
60%
40%
20%
4
Hip Thrust (Machine)
1 Set
1 Set
20 Reps
15 Reps
@8
@8.5
5
Hip Adductor (Machine)
1 Set
1 Set
50 Reps
30 Reps
@10
@10
6
Hip Abductor (Machine)
1 Set
1 Set
50 Reps
30 Reps
@10
@10
7
Seated Calf Raise
1 Set
1 Set
20 Reps
20 Reps
70%
80%
Day 5
1
Lat Pulldown (Close Grip)
2 Sets
12-15 Reps
@8
2
Single Arm Iso Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@9
3
Bent Over Row (Barbell)
3 Sets
15 Reps
@8.5
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@10
5
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
25 Reps
20 Reps
@8.5
@9.5
6
Rear Delt Fly (Cable)
2 Sets
12 Reps
@9.5
7
Lat Prayer
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8.5
@9.5
@10
2
Leg Extension
2 Sets
2 Sets
4 Sets
2 Sets
5 Reps
10 Reps
8 Reps
6 Reps
@10
@10
@10
@10
3
Leg Curl
2 Sets
15 Reps
@10
4
Sissy Squat
1 Set
1 Set
1 Set
12 Reps
15 Reps
10 Reps
@8.5
@8.5
@8.5
5
Back Extension
2 Sets
15 Reps
-
6
Hip Thrust (Machine)
2 Sets
15 Reps
@8
7
Seated Calf Raise
2 Sets
20 Reps
@9.5