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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
    Jul 27, 2025 11:39
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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