Program Description
6 day a week lower/upper/arms intermediate bodybuilding program. Focus on effort, intentsity, and quality sets.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedJul 03, 2025 11:26
- Last EditedJul 03, 2025 12:50
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5-10 reps
RPE 8-9.5
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Walking Lunge
1
20-30 reps
-
4
Seated Calf Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
4-8 reps
RPE 8-9.5
2
Chin-Up (Weighted)
1
3-7 reps
RPE 9
3
Chin-Up (Bodyweight)
1
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
6-10 reps
-
5
Dumbbell Row
2
10-15 reps
-
6
Pullover (Dumbbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
5-8 reps
RPE 9-10
1B
Single Arm Pushdown
2
10-15 reps
RPE 10
2A
Alternating Dumbbell Curl
2
8-12 reps
RPE 8-10
2B
Skull Crusher (Barbell)
2
8-15 reps
-
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
Cable Crunch
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
-
2
Squat (Smith Machine)
2
8-12 reps
-
3A
Sissy Squat
2
AMRAP
-
3B
Seated Calf Raise
2
5-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8-9.5
1B
Wide Grip Pull-Up
3
AMRAP
RPE 9
2A
Cable Crossover
2
8-15 reps
RPE 8-10
2B
Chest Supported Row (Machine)
2
12-20 reps
RPE 8-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
JM Press (Smith Machine)
2
10-12 reps
-
1B
Incline Curl (Dumbbell)
2
6-12 reps
-
2A
French Press
2
6-12 reps
-
2B
Bayesian Curl
2
10-15 reps
RPE 9.5
3
Lu Raises
2
10-15 reps
-
4
Wrist Curls
2
15-20 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Front Squat (Barbell)2 Sets
5-10 Reps
@8-9.5
2
Lying Leg Curl2 Sets
8-15 Reps
@10
3
Walking Lunge1 Set
20-30 Reps
-
4
Seated Calf Raise2 Sets
10-15 Reps
@10
Day 2
1
Overhead Press (Barbell)2 Sets
4-8 Reps
@8-9.5
2
Chin-Up (Weighted)1 Set
3-7 Reps
@9
3
Chin-Up (Bodyweight)1 Set
AMRAP
-
4
Incline Bench Press (Dumbbell)2 Sets
6-10 Reps
-
5
Dumbbell Row2 Sets
10-15 Reps
-
6
Pullover (Dumbbell)1 Set
15-20 Reps
-
Day 3
1A
Preacher Curl (Barbell)2 Sets
5-8 Reps
@9-10
1B
Single Arm Pushdown2 Sets
10-15 Reps
@10
2A
Alternating Dumbbell Curl2 Sets
8-12 Reps
@8-10
2B
Skull Crusher (Barbell)2 Sets
8-15 Reps
-
3A
Lateral Raise (Cable)2 Sets
10-15 Reps
@10
3B
Cable Crunch2 Sets
6-8 Reps
-
Day 4
1
Romanian Deadlift (Barbell)2 Sets
8-12 Reps
-
2
Squat (Smith Machine)2 Sets
8-12 Reps
-
3A
Sissy Squat2 Sets
AMRAP
-
3B
Seated Calf Raise2 Sets
5-10 Reps
-
Day 5
1A
Incline Bench Press (Smith Machine)3 Sets
6-10 Reps
@8-9.5
1B
Wide Grip Pull-Up3 Sets
AMRAP
@9
2A
Cable Crossover2 Sets
8-15 Reps
@8-10
2B
Chest Supported Row (Machine)2 Sets
12-20 Reps
@8-9.5
Day 6
1A
JM Press (Smith Machine)2 Sets
10-12 Reps
-
1B
Incline Curl (Dumbbell)2 Sets
6-12 Reps
-
2A
French Press2 Sets
6-12 Reps
-
2B
Bayesian Curl2 Sets
10-15 Reps
@9.5
3
Lu Raises2 Sets
10-15 Reps
-
4
Wrist Curls2 Sets
15-20 Reps
@9