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BoostcampPNG

Upper Lower

by Antti A.
2 athletes joined

Program Description

Balanced lifting aiming for good results 4 times/week. Start with some light strething + warm up sets and finish with 15-20min cardio. 1-2 min rest between sets. Day 1 Day 2 Rest Day 1 Rest Day 2 Rest Continue as long as you feel. Full rest or Deload week every 9th.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2025 10:49
  • Last Edited
    Aug 02, 2025 09:34

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
Upper Back
10.9%
Hamstrings
9.5%
Chest
8.7%
Triceps
8.7%
Biceps
8.5%
Lats
8%
Quadriceps
7.7%
Front Delts
6.9%
Abs
6.4%
Glutes
6.1%
Lower Back
5.3%
Middle Delts
4.9%
Calves
4.4%
Rear Delts
3%
Forearms
1%
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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
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Chest Fly (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Chest Fly (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Chest Fly (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Chest Fly (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Chest Fly (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Chest Fly (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Chest Fly (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Chest Fly (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 9
2
Leg Extension
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 9
2
Leg Extension
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 9
2
Leg Extension
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 9
2
Leg Extension
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 9
2
Leg Extension
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 9
2
Leg Extension
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 9
2
Leg Extension
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 9
2
Leg Extension
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3
Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
5
Shrug (Barbell)
3
8-10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3
Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
5
Shrug (Barbell)
3
8-10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3
Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
5
Shrug (Barbell)
3
8-10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3
Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
5
Shrug (Barbell)
3
8-10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3
Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
5
Shrug (Barbell)
3
8-10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3
Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
5
Shrug (Barbell)
3
8-10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3
Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
5
Shrug (Barbell)
3
8-10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
3
Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
5
Shrug (Barbell)
3
8-10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Leg Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
4
8-10 reps
RPE 9
4
Seated Calf Raise
4
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Leg Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
4
8-10 reps
RPE 9
4
Seated Calf Raise
4
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Leg Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
4
8-10 reps
RPE 9
4
Seated Calf Raise
4
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Leg Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
4
8-10 reps
RPE 9
4
Seated Calf Raise
4
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Leg Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
4
8-10 reps
RPE 9
4
Seated Calf Raise
4
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Leg Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
4
8-10 reps
RPE 9
4
Seated Calf Raise
4
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Leg Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
4
8-10 reps
RPE 9
4
Seated Calf Raise
4
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Leg Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
4
8-10 reps
RPE 9
4
Seated Calf Raise
4
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
2
Chest Fly (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
5
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Abs Crunch (Machine)
3 Sets
15 Reps
@10
Day 2
1
Hack Squat
3 Sets
8-10 Reps
@9
2
Leg Extension
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@9
4
Seated Calf Raise
3 Sets
10-15 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Incline Curl (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 3
1
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
3
Chest Press (Machine)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@9
5
Shrug (Barbell)
3 Sets
8-10 Reps
@9
6
Rear Delt Fly (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Abs Crunch (Machine)
3 Sets
15 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
2
Leg Curl
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Hack Squat
4 Sets
8-10 Reps
@9
4
Seated Calf Raise
4 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Hammer Curl (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Tricep Pushdown (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10