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BoostcampPNG

6days

by SUHAAN MIDDHA
1 athletes joined

Program Description

Push pull leg

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 11, 2024 08:30
  • Last Edited
    Oct 20, 2024 06:11

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
Biceps
11.4%
Upper Back
10%
Chest
9.3%
Triceps
9.1%
Quadriceps
8.9%
Hamstrings
7.6%
Front Delts
7.3%
Lats
7.2%
Glutes
5.8%
Abs
5.6%
Forearms
4.7%
Middle Delts
4.5%
Calves
2.2%
Rear Delts
2.2%
Lower Back
2.2%
Adductors
1.3%
Abductors
0.4%
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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 (Dumbbell)
3
8-12 reps
RPE 8
2
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3A
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3B
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3A
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3B
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Assisted)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3A
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3B
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Assisted)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3A
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3B
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Assisted)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3A
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3B
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Assisted)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3A
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3B
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Assisted)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3A
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3B
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Assisted)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3A
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3B
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Assisted)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Hyperextension
3
8-12 reps
RPE 8
5
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Preacher Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
10
Hyperextension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
10
Hyperextension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
10
Hyperextension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
10
Hyperextension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
10
Hyperextension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
10
Hyperextension
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
10
Hyperextension
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Russian Twist
3
15 reps
RPE 8
9
Plank
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Russian Twist
3
15 reps
RPE 8
9
Plank
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Russian Twist
3
15 reps
RPE 8
9
Plank
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Russian Twist
3
15 reps
RPE 8
9
Plank
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Russian Twist
3
15 reps
RPE 8
9
Plank
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Russian Twist
3
15 reps
RPE 8
9
Plank
1
1-2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Russian Twist
3
15 reps
RPE 8
9
Plank
1
1-2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3A
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3B
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3A
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3B
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Assisted)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3A
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3B
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Assisted)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3A
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3B
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Assisted)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3A
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3B
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Assisted)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3A
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3B
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Assisted)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3A
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3B
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Assisted)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3A
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3B
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Dip (Assisted)
1
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Hyperextension
3
8-12 reps
RPE 8
5
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Hyperextension
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Hyperextension
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Hyperextension
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Hyperextension
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Hyperextension
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Hyperextension
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
RPE 10
2
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Hammer Curl
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
9
Hyperextension
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Russian Twist
3
15 reps
RPE 8
9
Plank
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Russian Twist
3
15 reps
RPE 8
9
Plank
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Russian Twist
3
15 reps
RPE 8
9
Plank
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Russian Twist
3
15 reps
RPE 8
9
Plank
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Russian Twist
3
15 reps
RPE 8
9
Plank
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Russian Twist
3
15 reps
RPE 8
9
Plank
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Russian Twist
3
15 reps
RPE 8
9
Plank
1
1-2 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Russian Twist
3
15 reps
RPE 8
9
Plank
1
1-2 mins
RPE 10
Week 1
1 / 8 Weeks
Day 3
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3A
Chest Fly (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3B
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
6
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
8
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3A
Chest Fly (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3B
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
6
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
8
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Bent Over Row (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Hyperextension
3 Sets
8-12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Preacher Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Reverse Wrist Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 6
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Russian Twist
3 Sets
15 Reps
@8
9
Plank
1 Set
1-2 mins
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Bent Over Row (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Hyperextension
3 Sets
8-12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Reverse Wrist Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10