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Aestheticsmaxxing

by Aesthetics Maxxer
2 athletes joined

Program Description

Aestheticsmaxxing

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2024 06:43
  • Last Edited
    Jun 18, 2025 11:40

Summary

Unlock your potential with Aestheticsmaxxing, a 12-week program designed to sculpt your physique through a balanced 5-day split. Each week, you'll engage in targeted workouts focusing on push, legs, and pull movements, utilizing a variety of equipment to maximize muscle growth and definition. With exercises like the barbell bench press and Romanian deadlift, you’ll build strength and aesthetics simultaneously. Commit to this journey, and watch your body transform as you achieve the aesthetic results you've always desired!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
-
3
Behind-The-Neck Press (Smith Machine)
2 Sets
10 Reps
-
4
Lateral Raise (Cable)
2 Sets
12 Reps
-
5
Preacher Curl (Barbell)
4 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
15 Reps
-
6
Hanging Toes To Bar
3 Sets
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
3
Bench Press (Close Grip)
2 Sets
8 Reps
-
4
Incline Bench Press (Barbell)
2 Sets
8 Reps
-
5
Preacher Curl (Barbell)
4 Sets
8 Reps
-
Day 2
1
Rack Pull (Barbell)
2 Sets
10 Reps
-
2
Pull-Up (Weighted)
2 Sets
8 Reps
-
3
Barbell Row
2 Sets
8 Reps
-
4
Pullover (Dumbbell)
2 Sets
10 Reps
-
5
JM Press (Smith Machine)
3 Sets
8 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
Day 5
1
Rack Pull (Barbell)
2 Sets
10 Reps
-
2
Pull-Up (Weighted)
2 Sets
8 Reps
-
3
Chin-Up (Weighted)
2 Sets
10 Reps
-
4
Dumbbell Row
2 Sets
12 Reps
-
5
JM Press (Smith Machine)
3 Sets
8 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
-