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Progressive Overload Strength & Hypertrophy

by Rupal S.
1 athletes joined

Program Description

This program is designed to build strength and muscle mass through progressive overload. By consistently increasing weights while maintaining a 15-10 rep range, it ensures continuous muscle adaptation and growth. The structured split focuses on compound movements, muscle isolation, and time under tension, maximizing both hypertrophy and functional strength. Approach: - Always increase weight in every set. - Select a weight that brings you to failure within 15 to 10 reps. - Do not exceed 15 reps—if you can, increase the weight. - If you can't increase the weight, push for more reps within the 10-15 rep range.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 22, 2025 10:53
  • Last Edited
    Mar 23, 2025 03:22
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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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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Stationary Lunges
2
20 reps
RPE 8-9
3
Kettlebell Swings
3
10-15 reps
RPE 8-10
4
Sumo Squat
2
20 reps
RPE 8-9
5
Donkey Kicks
3
10-15 reps
RPE 8-10
6
Standing Calf Raise
2
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Stationary Lunges
2
20 reps
RPE 8-9
3
Kettlebell Swings
3
10-15 reps
RPE 8-10
4
Sumo Squat
2
20 reps
RPE 8-9
5
Donkey Kicks
3
10-15 reps
RPE 8-10
6
Standing Calf Raise
2
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Stationary Lunges
2
20 reps
RPE 8-9
3
Kettlebell Swings
3
10-15 reps
RPE 8-10
4
Sumo Squat
2
20 reps
RPE 8-9
5
Donkey Kicks
3
10-15 reps
RPE 8-10
6
Standing Calf Raise
2
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Stationary Lunges
2
20 reps
RPE 8-9
3
Kettlebell Swings
3
10-15 reps
RPE 8-10
4
Sumo Squat
2
20 reps
RPE 8-9
5
Donkey Kicks
3
10-15 reps
RPE 8-10
6
Standing Calf Raise
2
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Stationary Lunges
2
20 reps
RPE 8-9
3
Kettlebell Swings
3
10-15 reps
RPE 8-10
4
Sumo Squat
2
20 reps
RPE 8-9
5
Donkey Kicks
3
10-15 reps
RPE 8-10
6
Standing Calf Raise
2
20 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Stationary Lunges
2
20 reps
RPE 8-9
3
Kettlebell Swings
3
10-15 reps
RPE 8-10
4
Sumo Squat
2
20 reps
RPE 8-9
5
Donkey Kicks
3
10-15 reps
RPE 8-10
6
Standing Calf Raise
2
20 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Pec Deck (Machine)
2
20 reps
RPE 8-9
3
Shoulder Press (Machine)
3
10-15 reps
RPE 8-10
4
Dumbell Lateral Raise
3
10-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
2
20 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Pec Deck (Machine)
2
20 reps
RPE 8-9
3
Shoulder Press (Machine)
3
10-15 reps
RPE 8-10
4
Dumbell Lateral Raise
3
10-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
2
20 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Pec Deck (Machine)
2
20 reps
RPE 8-9
3
Shoulder Press (Machine)
3
10-15 reps
RPE 8-10
4
Dumbell Lateral Raise
3
10-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
2
20 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Pec Deck (Machine)
2
20 reps
RPE 8-9
3
Shoulder Press (Machine)
3
10-15 reps
RPE 8-10
4
Dumbell Lateral Raise
3
10-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
2
20 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Pec Deck (Machine)
2
20 reps
RPE 8-9
3
Shoulder Press (Machine)
3
10-15 reps
RPE 8-10
4
Dumbell Lateral Raise
3
10-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
2
20 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 5-6
RPE 7-8
RPE 8-10
2
Pec Deck (Machine)
2
20 reps
RPE 8-9
3
Shoulder Press (Machine)
3
10-15 reps
RPE 8-10
4
Dumbell Lateral Raise
3
10-15 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
2
20 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
2
Rope Crunches
3
20 reps
RPE 8-10
3
Spiderman Crunches
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Wood Chop
3
20 reps
RPE 8-10
6
Jump Rope
1
10 mins
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
2
Rope Crunches
3
20 reps
RPE 8-10
3
Spiderman Crunches
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Wood Chop
3
20 reps
RPE 8-10
6
Jump Rope
1
10 mins
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
2
Rope Crunches
3
20 reps
RPE 8-10
3
Spiderman Crunches
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Wood Chop
3
20 reps
RPE 8-10
6
Jump Rope
1
10 mins
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
2
Rope Crunches
3
20 reps
RPE 8-10
3
Spiderman Crunches
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Wood Chop
3
20 reps
RPE 8-10
6
Jump Rope
1
10 mins
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
2
Rope Crunches
3
20 reps
RPE 8-10
3
Spiderman Crunches
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Wood Chop
3
20 reps
RPE 8-10
6
Jump Rope
1
10 mins
-
7
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
2
Rope Crunches
3
20 reps
RPE 8-10
3
Spiderman Crunches
3
20 reps
-
4
Hanging Leg Raise
3
20 reps
-
5
Wood Chop
3
20 reps
RPE 8-10
6
Jump Rope
1
10 mins
-
7
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 8-10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Lying Leg Curl
3
10-15 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 6-7
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 8-10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Lying Leg Curl
3
10-15 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 6-7
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 8-10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Lying Leg Curl
3
10-15 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 6-7
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 8-10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Lying Leg Curl
3
10-15 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 6-7
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 8-10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Lying Leg Curl
3
10-15 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 6-7
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 8
3
Hip Thrust (Barbell)
3
10-15 reps
RPE 8-10
4
Leg Extension
3
10-15 reps
RPE 8-10
5
Lying Leg Curl
3
10-15 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
1
3
10-15 reps
10-15 reps
RPE 6-7
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Seated Row (Machine)
3
10-15 reps
RPE 8-10
3
Single Arm Row (Dumbbell)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Incline Dumbell Press
3
10-15 reps
RPE 8-10
6
Static Hold
1
1
1 mins
1 mins
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Seated Row (Machine)
3
10-15 reps
RPE 8-10
3
Single Arm Row (Dumbbell)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Incline Dumbell Press
3
10-15 reps
RPE 8-10
6
Static Hold
1
1
1 mins
1 mins
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Seated Row (Machine)
3
10-15 reps
RPE 8-10
3
Single Arm Row (Dumbbell)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Incline Dumbell Press
3
10-15 reps
RPE 8-10
6
Static Hold
1
1
1 mins
1 mins
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Seated Row (Machine)
3
10-15 reps
RPE 8-10
3
Single Arm Row (Dumbbell)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Incline Dumbell Press
3
10-15 reps
RPE 8-10
6
Static Hold
1
1
1 mins
1 mins
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Seated Row (Machine)
3
10-15 reps
RPE 8-10
3
Single Arm Row (Dumbbell)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Incline Dumbell Press
3
10-15 reps
RPE 8-10
6
Static Hold
1
1
1 mins
1 mins
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Seated Row (Machine)
3
10-15 reps
RPE 8-10
3
Single Arm Row (Dumbbell)
3
10-15 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-10
5
Incline Dumbell Press
3
10-15 reps
RPE 8-10
6
Static Hold
1
1
1 mins
1 mins
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Hyperextension
1
1
20 reps
20 reps
RPE 8-9
RPE 9-10
3
Front Squat (Barbell)
3
10-15 reps
RPE 8-10
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8-10
6
Glute Bridge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Hyperextension
1
1
20 reps
20 reps
RPE 8-9
RPE 9-10
3
Front Squat (Barbell)
3
10-15 reps
RPE 8-10
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8-10
6
Glute Bridge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Hyperextension
1
1
20 reps
20 reps
RPE 8-9
RPE 9-10
3
Front Squat (Barbell)
3
10-15 reps
RPE 8-10
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8-10
6
Glute Bridge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Hyperextension
1
1
20 reps
20 reps
RPE 8-9
RPE 9-10
3
Front Squat (Barbell)
3
10-15 reps
RPE 8-10
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8-10
6
Glute Bridge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Hyperextension
1
1
20 reps
20 reps
RPE 8-9
RPE 9-10
3
Front Squat (Barbell)
3
10-15 reps
RPE 8-10
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8-10
6
Glute Bridge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6-7
RPE 7-8
RPE 8-10
2
Hyperextension
1
1
20 reps
20 reps
RPE 8-9
RPE 9-10
3
Front Squat (Barbell)
3
10-15 reps
RPE 8-10
4
Hip Abductor (Machine)
3
10-15 reps
RPE 8-10
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8-10
6
Glute Bridge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@5-6
@7-8
@8-10
2
Stationary Lunges
2 Sets
20 Reps
@8-9
3
Kettlebell Swings
3 Sets
10-15 Reps
@8-10
4
Sumo Squat
2 Sets
20 Reps
@8-9
5
Donkey Kicks
3 Sets
10-15 Reps
@8-10
6
Standing Calf Raise
2 Sets
20 Reps
@8-9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@5-6
@7-8
@8-10
2
Pec Deck (Machine)
2 Sets
20 Reps
@8-9
3
Shoulder Press (Machine)
3 Sets
10-15 Reps
@8-10
4
Dumbell Lateral Raise
3 Sets
10-15 Reps
@8-10
5
Skull Crusher (Dumbbell)
2 Sets
20 Reps
@8-9
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
Day 3
1
Sit Up
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
2
Rope Crunches
3 Sets
20 Reps
@8-10
3
Spiderman Crunches
3 Sets
20 Reps
-
4
Hanging Leg Raise
3 Sets
20 Reps
-
5
Wood Chop
3 Sets
20 Reps
@8-10
6
Jump Rope
1 Set
10 mins
-
7
Cardio (Zone 2)
1 Set
20 mins
-
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6-7
@7-8
@8-10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
10-15 Reps
@8-10
4
Leg Extension
3 Sets
10-15 Reps
@8-10
5
Lying Leg Curl
3 Sets
10-15 Reps
@8-10
6
Romanian Deadlift (Barbell)
1 Set
3 Sets
10-15 Reps
10-15 Reps
@6-7
@8-10
Day 5
1
Lat Pulldown
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6-7
@7-8
@8-10
2
Seated Row (Machine)
3 Sets
10-15 Reps
@8-10
3
Single Arm Row (Dumbbell)
3 Sets
10-15 Reps
@8-10
4
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8-10
5
Incline Dumbell Press
3 Sets
10-15 Reps
@8-10
6
Static Hold
1 Set
1 Set
1 mins
1 mins
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6-7
@7-8
@8-10
2
Hyperextension
1 Set
1 Set
20 Reps
20 Reps
@8-9
@9-10
3
Front Squat (Barbell)
3 Sets
10-15 Reps
@8-10
4
Hip Abductor (Machine)
3 Sets
10-15 Reps
@8-10
5
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8-10
6
Glute Bridge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10