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BoostcampPNG

6days

by SUHAAN MIDDHA

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
    Aug 14, 2024 10:01
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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