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Demon slayer

by Kacper
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Program Description

**Demon Slayer** is a comprehensive 12-week strength training program designed for serious lifters looking to maximize their gains. With 48 training sessions spread across the weeks, this program focuses on a variety of compound and isolation exercises, ensuring a balanced approach to building muscle and strength. Each week includes targeted workouts for upper body, lower body, and shoulders, featuring key lifts like the Bench Press, Squat, and Romanian Deadlift, all tailored to push your limits. Get ready to unleash your inner warrior and transform your physique with this intense and structured regimen!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 16, 2026 10:47
  • Last Edited
    Feb 16, 2026 11:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Upper Back
12.7%
Front Delts
12.4%
Lats
11%
Middle Delts
8.1%
Biceps
8.1%
Chest
6.4%
Hamstrings
5.2%
Quadriceps
5.2%
Abs
4.6%
Glutes
3.5%
Rear Delts
2.9%
Forearms
2.6%
Lower Back
0.9%
Adductors
0.9%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
8 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
4
5 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
4
5 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
4
5 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
4
5 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
4
5 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
4
5 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
4
5 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
4
5 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
4
5 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
4
5 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
4
5 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
2
Overhead Press (Barbell)
4
5 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Lying Leg Curl
3
8 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 8.5
2
Squat (Barbell)
3
5 reps
RPE 8.5
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 8.5
2
Squat (Barbell)
3
5 reps
RPE 8.5
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 8.5
2
Squat (Barbell)
3
5 reps
RPE 8.5
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 8.5
2
Squat (Barbell)
3
5 reps
RPE 8.5
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 8.5
2
Squat (Barbell)
3
5 reps
RPE 8.5
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 8.5
2
Squat (Barbell)
3
5 reps
RPE 8.5
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 8.5
2
Squat (Barbell)
3
5 reps
RPE 8.5
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 8.5
2
Squat (Barbell)
3
5 reps
RPE 8.5
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 8.5
2
Squat (Barbell)
3
5 reps
RPE 8.5
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 8.5
2
Squat (Barbell)
3
5 reps
RPE 8.5
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 8.5
2
Squat (Barbell)
3
5 reps
RPE 8.5
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 8.5
2
Squat (Barbell)
3
5 reps
RPE 8.5
3
Bench Press (Barbell)
3
8 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Abs Crunch (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Seated Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Abs Crunch (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Seated Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Abs Crunch (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Seated Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Abs Crunch (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Seated Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Abs Crunch (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Seated Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Abs Crunch (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Seated Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Abs Crunch (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Seated Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Abs Crunch (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Seated Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Abs Crunch (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Seated Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Abs Crunch (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Seated Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Abs Crunch (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Seated Row (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
8 reps
RPE 8
3
Abs Crunch (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Seated Row (Cable)
3
8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
2
Overhead Press (Barbell)
4 Sets
5 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@8
4
Lying Leg Curl
3 Sets
8 Reps
@8
5
Face Pull
3 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@8.5
3
Chest Supported Row (Machine)
3 Sets
8 Reps
@8
4
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
8 Reps
@9
Day 3
1
Pull-Up (Weighted)
4 Sets
5 Reps
@8.5
2
Squat (Barbell)
3 Sets
5 Reps
@8.5
3
Bench Press (Barbell)
3 Sets
8 Reps
@8
4
Barbell Row
3 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@8
Day 4
1
Dip (Weighted)
4 Sets
8 Reps
@9
2
Chin-Up (Weighted)
3 Sets
8 Reps
@8
3
Abs Crunch (Machine)
3 Sets
12 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Skull Crusher (Barbell)
3 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
8
Seated Row (Cable)
3 Sets
8 Reps
@9