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Rutina hipertrofia

by Chris Carrasco

Program Description

Rutina para novatos e intermedios

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 20, 2025 09:07
  • Last Edited
    Jun 18, 2025 11:56

Summary

Transform your physique with the Rutina Hipertrofia, an 8-week program designed for serious lifters looking to build muscle and strength. Committing to five days a week, you'll engage in targeted workouts focusing on key muscle groups, including back, quads, and arms. Each session features a mix of machine and free weight exercises, ensuring a comprehensive approach to hypertrophy. Get ready to push your limits and see real results as you sculpt your body and enhance your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
6-10 reps
RPE 9
3
Seated Overhead Extension (EZ Bar)
2
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
6-10 reps
RPE 9
6
Lateral Raise (Cable)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
6-10 reps
RPE 9
3
Seated Overhead Extension (EZ Bar)
2
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
6-10 reps
RPE 9
6
Lateral Raise (Cable)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
6-10 reps
RPE 9
3
Seated Overhead Extension (EZ Bar)
2
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
6-10 reps
RPE 9
6
Lateral Raise (Cable)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
6-10 reps
RPE 9
3
Seated Overhead Extension (EZ Bar)
2
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
6-10 reps
RPE 9
6
Lateral Raise (Cable)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
6-10 reps
RPE 9
3
Seated Overhead Extension (EZ Bar)
2
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
6-10 reps
RPE 9
6
Lateral Raise (Cable)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
6-10 reps
RPE 9
3
Seated Overhead Extension (EZ Bar)
2
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
6-10 reps
RPE 9
6
Lateral Raise (Cable)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
6-10 reps
RPE 9
3
Seated Overhead Extension (EZ Bar)
2
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
6-10 reps
RPE 9
6
Lateral Raise (Cable)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 10
2
Pec Deck (Machine)
3
6-10 reps
RPE 9
3
Seated Overhead Extension (EZ Bar)
2
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
6-10 reps
RPE 9
6
Lateral Raise (Cable)
3
AMRAP
RPE 10
7
Abs Crunch (Machine)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
10-15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
2
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Bayesian Curl
3
6-10 reps
RPE 9
6
Face Pull
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
10-15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
2
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Bayesian Curl
3
6-10 reps
RPE 9
6
Face Pull
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
10-15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
2
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Bayesian Curl
3
6-10 reps
RPE 9
6
Face Pull
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
10-15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
2
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Bayesian Curl
3
6-10 reps
RPE 9
6
Face Pull
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
10-15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
2
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Bayesian Curl
3
6-10 reps
RPE 9
6
Face Pull
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
10-15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
2
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Bayesian Curl
3
6-10 reps
RPE 9
6
Face Pull
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
10-15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
2
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Bayesian Curl
3
6-10 reps
RPE 9
6
Face Pull
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8-10 reps
10-15 reps
RPE 10
RPE 10
2
Standing Pullover (Cable)
2
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-15 reps
RPE 10
5
Bayesian Curl
3
6-10 reps
RPE 9
6
Face Pull
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 8.5
2
Hip Adductor (Machine)
3
AMRAP
RPE 10
3
Hack Squat
3
6-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
5
Calf Raise (Leg Press)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 8.5
2
Hip Adductor (Machine)
3
AMRAP
RPE 10
3
Hack Squat
3
6-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
5
Calf Raise (Leg Press)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 8.5
2
Hip Adductor (Machine)
3
AMRAP
RPE 10
3
Hack Squat
3
6-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
5
Calf Raise (Leg Press)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 8.5
2
Hip Adductor (Machine)
3
AMRAP
RPE 10
3
Hack Squat
3
6-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
5
Calf Raise (Leg Press)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 8.5
2
Hip Adductor (Machine)
3
AMRAP
RPE 10
3
Hack Squat
3
6-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
5
Calf Raise (Leg Press)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 8.5
2
Hip Adductor (Machine)
3
AMRAP
RPE 10
3
Hack Squat
3
6-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
5
Calf Raise (Leg Press)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 8.5
2
Hip Adductor (Machine)
3
AMRAP
RPE 10
3
Hack Squat
3
6-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
5
Calf Raise (Leg Press)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
RPE 8.5
2
Hip Adductor (Machine)
3
AMRAP
RPE 10
3
Hack Squat
3
6-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8.5
5
Calf Raise (Leg Press)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Lateral Raise (Cable)
3
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
7
Bayesian Curl
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Lateral Raise (Cable)
3
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
7
Bayesian Curl
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Lateral Raise (Cable)
3
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
7
Bayesian Curl
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Lateral Raise (Cable)
3
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
7
Bayesian Curl
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Lateral Raise (Cable)
3
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
7
Bayesian Curl
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Lateral Raise (Cable)
3
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
7
Bayesian Curl
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Lateral Raise (Cable)
3
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
7
Bayesian Curl
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-8 reps
6-12 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Lateral Raise (Cable)
3
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
3
6-8 reps
RPE 10
7
Bayesian Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 8.5
2
Stiff Leg Deadlift
3
8-15 reps
RPE 8
3
Hip Abductor (Machine)
3
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 10
RPE 8.5
5
Good Morning
2
6-10 reps
RPE 8
6
Calf Raise (Leg Press)
4
AMRAP
RPE 10
7
Abs Crunch (Machine)
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 8.5
2
Stiff Leg Deadlift
3
8-15 reps
RPE 8
3
Hip Abductor (Machine)
3
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 10
RPE 8.5
5
Good Morning
2
6-10 reps
RPE 8
6
Calf Raise (Leg Press)
4
AMRAP
RPE 10
7
Abs Crunch (Machine)
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 8.5
2
Stiff Leg Deadlift
3
8-15 reps
RPE 8
3
Hip Abductor (Machine)
3
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 10
RPE 8.5
5
Good Morning
2
6-10 reps
RPE 8
6
Calf Raise (Leg Press)
4
AMRAP
RPE 10
7
Abs Crunch (Machine)
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 8.5
2
Stiff Leg Deadlift
3
8-15 reps
RPE 8
3
Hip Abductor (Machine)
3
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 10
RPE 8.5
5
Good Morning
2
6-10 reps
RPE 8
6
Calf Raise (Leg Press)
4
AMRAP
RPE 10
7
Abs Crunch (Machine)
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 8.5
2
Stiff Leg Deadlift
3
8-15 reps
RPE 8
3
Hip Abductor (Machine)
3
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 10
RPE 8.5
5
Good Morning
2
6-10 reps
RPE 8
6
Calf Raise (Leg Press)
4
AMRAP
RPE 10
7
Abs Crunch (Machine)
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 8.5
2
Stiff Leg Deadlift
3
8-15 reps
RPE 8
3
Hip Abductor (Machine)
3
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 10
RPE 8.5
5
Good Morning
2
6-10 reps
RPE 8
6
Calf Raise (Leg Press)
4
AMRAP
RPE 10
7
Abs Crunch (Machine)
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 8.5
2
Stiff Leg Deadlift
3
8-15 reps
RPE 8
3
Hip Abductor (Machine)
3
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 10
RPE 8.5
5
Good Morning
2
6-10 reps
RPE 8
6
Calf Raise (Leg Press)
4
AMRAP
RPE 10
7
Abs Crunch (Machine)
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 8.5
2
Stiff Leg Deadlift
3
8-15 reps
RPE 8
3
Hip Abductor (Machine)
3
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
8-12 reps
RPE 10
RPE 8.5
5
Good Morning
2
6-10 reps
RPE 8
6
Calf Raise (Leg Press)
4
AMRAP
RPE 10
7
Abs Crunch (Machine)
4
AMRAP
RPE 9
Week 1
1 / 8 Weeks
Day 2
1
Lat Pulldown
1 Set
2 Sets
8-10 Reps
10-15 Reps
@10
@10
2
Standing Pullover (Cable)
2 Sets
6-10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
8-15 Reps
@10
5
Bayesian Curl
3 Sets
6-10 Reps
@9
6
Face Pull
2 Sets
12-15 Reps
@9
Day 3
1
Leg Extension
3 Sets
10-12 Reps
@8.5
2
Hip Adductor (Machine)
3 Sets
AMRAP
@10
3
Hack Squat
3 Sets
6-12 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8.5
5
Calf Raise (Leg Press)
3 Sets
AMRAP
@10
6
Abs Crunch (Machine)
4 Sets
AMRAP
@9
Day 5
1
Leg Curl
3 Sets
6-10 Reps
@8.5
2
Stiff Leg Deadlift
3 Sets
8-15 Reps
@8
3
Hip Abductor (Machine)
3 Sets
AMRAP
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6-12 Reps
8-12 Reps
@10
@8.5
5
Good Morning
2 Sets
6-10 Reps
@8
6
Calf Raise (Leg Press)
4 Sets
AMRAP
@10
7
Abs Crunch (Machine)
4 Sets
AMRAP
@9
Day 1
1
Chest Press (Machine)
3 Sets
8-12 Reps
@10
2
Pec Deck (Machine)
3 Sets
6-10 Reps
@9
3
Seated Overhead Extension (EZ Bar)
2 Sets
8-15 Reps
@8
4
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@8.5
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@9
6
Lateral Raise (Cable)
3 Sets
AMRAP
@10
7
Abs Crunch (Machine)
4 Sets
AMRAP
@10
Day 4
1
Lat Pulldown
1 Set
2 Sets
6-8 Reps
6-12 Reps
@10
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@10
4
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
@9
5
Lateral Raise (Cable)
3 Sets
AMRAP
@10
6
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@10
7
Bayesian Curl
2 Sets
6-8 Reps
@10