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BoostcampPNG

Upper lower 💪🦵💪💪

by Abdallah A.
1 athletes joined

Program Description

It's for bodybuilders that wants to have more time to learn other sports

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 07, 2024 09:20
  • Last Edited
    Sep 21, 2025 07:13

Summary

Experience a comprehensive 4-week "Upper Lower" program designed to build strength and endurance through a balanced mix of upper and lower body workouts. Committing to 7 days a week, you'll engage in targeted exercises like bench presses, pull-ups, and bodyweight movements, complemented by cardio sessions such as running and shadow boxing. This program is perfect for those looking to elevate their fitness game with a structured approach that maximizes results. Get ready to challenge yourself and transform your physique!

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
Triceps
10.8%
Biceps
10.5%
Chest
8.3%
Upper Back
8.3%
Front Delts
7.8%
Glutes
7.6%
Hamstrings
7.5%
Lats
7.5%
Quadriceps
6.3%
Middle Delts
5.5%
Rear Delts
3.9%
Abs
3.3%
Lower Back
2.8%
Calves
2.8%
Other
2%
Forearms
1.9%
Cardio
1.8%
Adductors
1%
Abductors
0.3%
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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
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 10
4
Straight Arm Pulldown
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Skull Crusher (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
9
Rear Delt Fly (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Concentration Curl
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Barbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 10
RPE 9
4
Lateral Raise (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
5
Incline Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
7
Meadow Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
8
Seated Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Good Morning
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
5
Glute Kickback (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 7
RPE 9
RPE 9
6
Chest Fly (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
9
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
10
Skull Crusher (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15-20 reps
5-8 reps
5-8 reps
8-12 reps
RPE 6
RPE 8
RPE 10
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 10
4
Straight Arm Pulldown
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Skull Crusher (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
9
Rear Delt Fly (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Concentration Curl
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Barbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 10
RPE 9
4
Lateral Raise (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
5
Incline Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
7
Meadow Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
8
Seated Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Good Morning
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
5
Glute Kickback (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
-
2
Shadow Boxing
1
45 mins
-
3
Abs Crunch (Bodyweight)
1
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 7
RPE 9
RPE 9
6
Chest Fly (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
9
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
10
Skull Crusher (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15-20 reps
5-8 reps
5-8 reps
8-12 reps
RPE 6
RPE 8
RPE 10
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 10
4
Straight Arm Pulldown
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
2
1
12-20 reps
12-20 reps
RPE 8
RPE 9
7
Skull Crusher (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
9
Rear Delt Fly (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Concentration Curl
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Barbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 8
RPE 10
RPE 9
4
Lateral Raise (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
5
Incline Bench Press (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
7
Meadow Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
8
Seated Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
9
Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Good Morning
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
5
Glute Kickback (Cable)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 7
RPE 9
RPE 9
6
Chest Fly (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (Barbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
9
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
10
Skull Crusher (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15-20 reps
5-8 reps
5-8 reps
8-12 reps
RPE 6
RPE 8
RPE 10
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
60 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Run
1 Set
15 mins
-
2
Shadow Boxing
1 Set
45 mins
-
3
Abs Crunch (Bodyweight)
1 Set
15 Reps
-
Day 3
1
Run
1 Set
15 mins
-
2
Shadow Boxing
1 Set
45 mins
-
3
Abs Crunch (Bodyweight)
1 Set
15 Reps
-
Day 5
1
Run
1 Set
15 mins
-
2
Shadow Boxing
1 Set
45 mins
-
3
Abs Crunch (Bodyweight)
1 Set
15 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
@8
@9
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@10
4
Straight Arm Pulldown
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
6
Hammer Curl
2 Sets
1 Set
12-20 Reps
12-20 Reps
@8
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@7
@8
@10
9
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@6
@8
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
5-8 Reps
5-8 Reps
8-12 Reps
@6
@8
@10
@7
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@6
@8
@10
3
Leg Extension
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@7
@8
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
Day 6
1
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Barbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Chest Press (Machine)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
@7
@9
@9
6
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@9
@10
7
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
8
Hammer Curl (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
9
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
10
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
Day 7
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Good Morning
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@9
@10
5
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@9
@10
6
Seated Calf Raise
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@9
@10