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Brad's Hypertrophy Program
by Bradley Riordan
Program Description
Build as much muscle as physically possible in the shortest amount of time. This low volume high intensity approach to training focuses on time efficiency and emphasises recovery.
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jul 06, 2024 08:51
Last Edited
Jul 06, 2024 08:57
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
7-12 Reps
7-12 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Shoulder Press (Machine)
1 Set
10-15 Reps
@10
4
Laying Incline Bench Lateral Raise
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
1 Set
8-15 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
8-15 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
1 Set
8-12 Reps
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Row (Machine)
1 Set
8-12 Reps
@10
4
Sideways Single Arm Lat Pull
2 Sets
8-15 Reps
@10
5
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
6
Incline Curl Cable
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
7
Hammer Curl
2 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@8
2
Leg Extension
3 Sets
8-15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@10
5
Seated Hamstring Curl
2 Sets
8-15 Reps
@10
Day 4
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@9
2
Pec Deck (Machine)
1 Set
8-15 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
@9
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
6
Overhead Tricep Extension V Bar
2 Sets
8-15 Reps
@10
7A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7B
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
@10
Day 5
1
Seated Row Wide Grips
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
2
Wide Grip Lat Pulldown
1 Set
8-15 Reps
@10
3
Dumbbell Incline Row
2 Sets
6-10 Reps
@10
4A
Face Pull
2 Sets
8-15 Reps
@10
4B
Rear Delt Fly (Cable)
2 Sets
8-15 Reps
@10
5
Seated Dumbbell Curl
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
7
Behind-The-Back Barbell Wrist Curls
2 Sets
10-20 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
7-12 Reps
7-12 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Shoulder Press (Machine)
1 Set
10-15 Reps
@10
4
Laying Incline Bench Lateral Raise
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
1 Set
8-15 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
8-15 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
1 Set
8-12 Reps
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Row (Machine)
1 Set
8-12 Reps
@10
4
Sideways Single Arm Lat Pull
2 Sets
8-15 Reps
@10
5
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
6
Incline Curl Cable
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
7
Hammer Curl
2 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@8
2
Leg Extension
3 Sets
8-15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@10
5
Seated Hamstring Curl
2 Sets
8-15 Reps
@10
Day 4
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@9
2
Pec Deck (Machine)
1 Set
8-15 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
@9
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
6
Overhead Tricep Extension V Bar
2 Sets
8-15 Reps
@10
7A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7B
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
@10
Day 5
1
Seated Row Wide Grips
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
2
Wide Grip Lat Pulldown
1 Set
8-15 Reps
@10
3
Dumbbell Incline Row
2 Sets
6-10 Reps
@10
4A
Face Pull
2 Sets
8-15 Reps
@10
4B
Rear Delt Fly (Cable)
2 Sets
8-15 Reps
@10
5
Seated Dumbbell Curl
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
7
Behind-The-Back Barbell Wrist Curls
2 Sets
10-20 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
7-12 Reps
7-12 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Shoulder Press (Machine)
1 Set
10-15 Reps
@10
4
Laying Incline Bench Lateral Raise
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
1 Set
8-15 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
8-15 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
1 Set
8-12 Reps
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Row (Machine)
1 Set
8-12 Reps
@10
4
Sideways Single Arm Lat Pull
2 Sets
8-15 Reps
@10
5
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
6
Incline Curl Cable
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
7
Hammer Curl
2 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@8
2
Leg Extension
3 Sets
8-15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@10
5
Seated Hamstring Curl
2 Sets
8-15 Reps
@10
Day 4
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@9
2
Pec Deck (Machine)
1 Set
8-15 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
@9
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
6
Overhead Tricep Extension V Bar
2 Sets
8-15 Reps
@10
7A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7B
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
@10
Day 5
1
Seated Row Wide Grips
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
2
Wide Grip Lat Pulldown
1 Set
8-15 Reps
@10
3
Dumbbell Incline Row
2 Sets
6-10 Reps
@10
4A
Face Pull
2 Sets
8-15 Reps
@10
4B
Rear Delt Fly (Cable)
2 Sets
8-15 Reps
@10
5
Seated Dumbbell Curl
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
7
Behind-The-Back Barbell Wrist Curls
2 Sets
10-20 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
7-12 Reps
7-12 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Shoulder Press (Machine)
1 Set
10-15 Reps
@10
4
Laying Incline Bench Lateral Raise
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
1 Set
8-15 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
8-15 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
1 Set
8-12 Reps
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Row (Machine)
1 Set
8-12 Reps
@10
4
Sideways Single Arm Lat Pull
2 Sets
8-15 Reps
@10
5
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
6
Incline Curl Cable
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
7
Hammer Curl
2 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@8
2
Leg Extension
3 Sets
8-15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@10
5
Seated Hamstring Curl
2 Sets
8-15 Reps
@10
Day 4
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@9
2
Pec Deck (Machine)
1 Set
8-15 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
@9
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
6
Overhead Tricep Extension V Bar
2 Sets
8-15 Reps
@10
7A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7B
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
@10
Day 5
1
Seated Row Wide Grips
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
2
Wide Grip Lat Pulldown
1 Set
8-15 Reps
@10
3
Dumbbell Incline Row
2 Sets
6-10 Reps
@10
4A
Face Pull
2 Sets
8-15 Reps
@10
4B
Rear Delt Fly (Cable)
2 Sets
8-15 Reps
@10
5
Seated Dumbbell Curl
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
7
Behind-The-Back Barbell Wrist Curls
2 Sets
10-20 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
7-12 Reps
7-12 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Shoulder Press (Machine)
1 Set
10-15 Reps
@10
4
Laying Incline Bench Lateral Raise
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
1 Set
8-15 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
8-15 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
1 Set
8-12 Reps
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Row (Machine)
1 Set
8-12 Reps
@10
4
Sideways Single Arm Lat Pull
2 Sets
8-15 Reps
@10
5
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
6
Incline Curl Cable
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
7
Hammer Curl
2 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@8
2
Leg Extension
3 Sets
8-15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@10
5
Seated Hamstring Curl
2 Sets
8-15 Reps
@10
Day 4
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@9
2
Pec Deck (Machine)
1 Set
8-15 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
@9
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
6
Overhead Tricep Extension V Bar
2 Sets
8-15 Reps
@10
7A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7B
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
@10
Day 5
1
Seated Row Wide Grips
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
2
Wide Grip Lat Pulldown
1 Set
8-15 Reps
@10
3
Dumbbell Incline Row
2 Sets
6-10 Reps
@10
4A
Face Pull
2 Sets
8-15 Reps
@10
4B
Rear Delt Fly (Cable)
2 Sets
8-15 Reps
@10
5
Seated Dumbbell Curl
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
7
Behind-The-Back Barbell Wrist Curls
2 Sets
10-20 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
7-12 Reps
@6
2
Pec Deck (Machine)
1 Set
8-12 Reps
@7
3
Shoulder Press (Machine)
1 Set
10-15 Reps
@6
4
Laying Incline Bench Lateral Raise
2 Sets
1 Set
8-15 Reps
8-15 Reps
@6
@7
5
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@6
6
Single Arm Tricep Extension (Cable)
1 Set
8-15 Reps
@6
7
Overhead Tricep Extension (Cable)
1 Set
8-15 Reps
@6
Day 2
1
Lat Pulldown (Close Grip)
1 Set
8-12 Reps
@6
2
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@6
3
Seated Row (Machine)
1 Set
8-12 Reps
@6
4
Sideways Single Arm Lat Pull
2 Sets
8-15 Reps
@6
5
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@6
6
Incline Curl Cable
1 Set
8-15 Reps
@6
7
Hammer Curl
2 Sets
8-15 Reps
@6
Day 3
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@4
@6
2
Leg Extension
3 Sets
8-15 Reps
@6
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@5
4
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@7
5
Seated Hamstring Curl
2 Sets
8-15 Reps
@6
Day 4
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@5
2
Pec Deck (Machine)
1 Set
8-15 Reps
@6
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
@6
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
@5
5
Tricep Rope Push Down (Cable)
1 Set
8-15 Reps
@6
6
Overhead Tricep Extension V Bar
2 Sets
8-15 Reps
@6
Day 5
1
Seated Row Wide Grips
1 Set
8-15 Reps
@5
2
Wide Grip Lat Pulldown
1 Set
8-15 Reps
@6
3
Dumbbell Incline Row
2 Sets
6-10 Reps
@5
4
Seated Dumbbell Curl
2 Sets
8-12 Reps
@6
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@6
6
Behind-The-Back Barbell Wrist Curls
2 Sets
10-20 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
7-12 Reps
7-12 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Shoulder Press (Machine)
1 Set
10-15 Reps
@10
4
Laying Incline Bench Lateral Raise
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
1 Set
8-15 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
8-15 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
1 Set
8-12 Reps
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Row (Machine)
1 Set
8-12 Reps
@10
4
Sideways Single Arm Lat Pull
2 Sets
8-15 Reps
@10
5
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
6
Incline Curl Cable
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
7
Hammer Curl
2 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@8
2
Leg Extension
3 Sets
8-15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@10
5
Seated Hamstring Curl
2 Sets
8-15 Reps
@10
Day 4
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@9
2
Pec Deck (Machine)
1 Set
8-15 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
@9
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
6
Overhead Tricep Extension V Bar
2 Sets
8-15 Reps
@10
7A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7B
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
@10
Day 5
1
Seated Row Wide Grips
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
2
Wide Grip Lat Pulldown
1 Set
8-15 Reps
@10
3
Dumbbell Incline Row
2 Sets
6-10 Reps
@10
4A
Face Pull
2 Sets
8-15 Reps
@10
4B
Rear Delt Fly (Cable)
2 Sets
8-15 Reps
@10
5
Seated Dumbbell Curl
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
7
Behind-The-Back Barbell Wrist Curls
2 Sets
10-20 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
7-12 Reps
7-12 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Shoulder Press (Machine)
1 Set
10-15 Reps
@10
4
Laying Incline Bench Lateral Raise
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
1 Set
8-15 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
8-15 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
1 Set
8-12 Reps
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Row (Machine)
1 Set
8-12 Reps
@10
4
Sideways Single Arm Lat Pull
2 Sets
8-15 Reps
@10
5
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
6
Incline Curl Cable
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
7
Hammer Curl
2 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@8
2
Leg Extension
3 Sets
8-15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@10
5
Seated Hamstring Curl
2 Sets
8-15 Reps
@10
Day 4
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@9
2
Pec Deck (Machine)
1 Set
8-15 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
@9
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
6
Overhead Tricep Extension V Bar
2 Sets
8-15 Reps
@10
7A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7B
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
@10
Day 5
1
Seated Row Wide Grips
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
2
Wide Grip Lat Pulldown
1 Set
8-15 Reps
@10
3
Dumbbell Incline Row
2 Sets
6-10 Reps
@10
4A
Face Pull
2 Sets
8-15 Reps
@10
4B
Rear Delt Fly (Cable)
2 Sets
8-15 Reps
@10
5
Seated Dumbbell Curl
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
7
Behind-The-Back Barbell Wrist Curls
2 Sets
10-20 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
7-12 Reps
7-12 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Shoulder Press (Machine)
1 Set
10-15 Reps
@10
4
Laying Incline Bench Lateral Raise
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
1 Set
8-15 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
8-15 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
1 Set
8-12 Reps
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Row (Machine)
1 Set
8-12 Reps
@10
4
Sideways Single Arm Lat Pull
2 Sets
8-15 Reps
@10
5
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
6
Incline Curl Cable
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
7
Hammer Curl
2 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@8
2
Leg Extension
3 Sets
8-15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@10
5
Seated Hamstring Curl
2 Sets
8-15 Reps
@10
Day 4
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@9
2
Pec Deck (Machine)
1 Set
8-15 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
@9
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
6
Overhead Tricep Extension V Bar
2 Sets
8-15 Reps
@10
7A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7B
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
@10
Day 5
1
Seated Row Wide Grips
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
2
Wide Grip Lat Pulldown
1 Set
8-15 Reps
@10
3
Dumbbell Incline Row
2 Sets
6-10 Reps
@10
4A
Face Pull
2 Sets
8-15 Reps
@10
4B
Rear Delt Fly (Cable)
2 Sets
8-15 Reps
@10
5
Seated Dumbbell Curl
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
7
Behind-The-Back Barbell Wrist Curls
2 Sets
10-20 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
7-12 Reps
7-12 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Shoulder Press (Machine)
1 Set
10-15 Reps
@10
4
Laying Incline Bench Lateral Raise
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
1 Set
8-15 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
8-15 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
1 Set
8-12 Reps
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Row (Machine)
1 Set
8-12 Reps
@10
4
Sideways Single Arm Lat Pull
2 Sets
8-15 Reps
@10
5
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
6
Incline Curl Cable
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
7
Hammer Curl
2 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@8
2
Leg Extension
3 Sets
8-15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@10
5
Seated Hamstring Curl
2 Sets
8-15 Reps
@10
Day 4
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@9
2
Pec Deck (Machine)
1 Set
8-15 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
@9
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
6
Overhead Tricep Extension V Bar
2 Sets
8-15 Reps
@10
7A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7B
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
@10
Day 5
1
Seated Row Wide Grips
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
2
Wide Grip Lat Pulldown
1 Set
8-15 Reps
@10
3
Dumbbell Incline Row
2 Sets
6-10 Reps
@10
4A
Face Pull
2 Sets
8-15 Reps
@10
4B
Rear Delt Fly (Cable)
2 Sets
8-15 Reps
@10
5
Seated Dumbbell Curl
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
7
Behind-The-Back Barbell Wrist Curls
2 Sets
10-20 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
7-12 Reps
7-12 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Shoulder Press (Machine)
1 Set
10-15 Reps
@10
4
Laying Incline Bench Lateral Raise
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
1 Set
8-15 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
8-15 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
1 Set
8-12 Reps
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Row (Machine)
1 Set
8-12 Reps
@10
4
Sideways Single Arm Lat Pull
2 Sets
8-15 Reps
@10
5
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
6
Incline Curl Cable
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
7
Hammer Curl
2 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@8
2
Leg Extension
3 Sets
8-15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@10
5
Seated Hamstring Curl
2 Sets
8-15 Reps
@10
Day 4
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@9
2
Pec Deck (Machine)
1 Set
8-15 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
@9
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
6
Overhead Tricep Extension V Bar
2 Sets
8-15 Reps
@10
7A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7B
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
@10
Day 5
1
Seated Row Wide Grips
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
2
Wide Grip Lat Pulldown
1 Set
8-15 Reps
@10
3
Dumbbell Incline Row
2 Sets
6-10 Reps
@10
4A
Face Pull
2 Sets
8-15 Reps
@10
4B
Rear Delt Fly (Cable)
2 Sets
8-15 Reps
@10
5
Seated Dumbbell Curl
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
7
Behind-The-Back Barbell Wrist Curls
2 Sets
10-20 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
7-12 Reps
7-12 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Shoulder Press (Machine)
1 Set
10-15 Reps
@10
4
Laying Incline Bench Lateral Raise
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
1 Set
8-15 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
8-15 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
1 Set
8-12 Reps
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Row (Machine)
1 Set
8-12 Reps
@10
4
Sideways Single Arm Lat Pull
2 Sets
8-15 Reps
@10
5
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
6
Incline Curl Cable
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
7
Hammer Curl
2 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@8
2
Leg Extension
3 Sets
8-15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@10
5
Seated Hamstring Curl
2 Sets
8-15 Reps
@10
Day 4
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@9
2
Pec Deck (Machine)
1 Set
8-15 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
@9
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
6
Overhead Tricep Extension V Bar
2 Sets
8-15 Reps
@10
7A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7B
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
@10
Day 5
1
Seated Row Wide Grips
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
2
Wide Grip Lat Pulldown
1 Set
8-15 Reps
@10
3
Dumbbell Incline Row
2 Sets
6-10 Reps
@10
4A
Face Pull
2 Sets
8-15 Reps
@10
4B
Rear Delt Fly (Cable)
2 Sets
8-15 Reps
@10
5
Seated Dumbbell Curl
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
7
Behind-The-Back Barbell Wrist Curls
2 Sets
10-20 Reps
@10