Program Description
1= moderate loads, higher volume 2= slightly heavier loads, moderate volume. Increase weight by 5-7% from 1 3= added intensifiers. You'll add one intensifier per workout, only on the final working set of select exercises. Week 9= rest-pause, week 10= Drop Set, week 11= slow negatives w/ around 4 second eccentrics, week 12= mechanical drop sets or burnout sets. Similar volume as compared to phase 1. PROGRESSION= if you hit top of rep range increase weight 2-5% for next week, if not, repeat weight and attempt +1-2 reps.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 15, 2025 05:05
- Last EditedDec 15, 2025 05:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Hamstrings
10.5%
Upper Back
10.3%
Quadriceps
9.8%
Glutes
8.9%
Front Delts
8.1%
Lats
6.7%
Biceps
6.5%
Abs
6.4%
Chest
5.3%
Calves
4.2%
Middle Delts
3.7%
Lower Back
2.8%
Rear Delts
2.1%
Forearms
2.1%
Adductors
1.2%
Abductors
0.5%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Linear Row Machine
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Linear Row Machine
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Linear Row Machine
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
-
2
Bench Press (Barbell)
4
4-6 reps
-
3
Incline Chest Press (Machine)
3
6-8 reps
-
4
T-Bar Row
3
6-8 reps
-
5
Y Raise (Incline DB)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
-
2
Bench Press (Barbell)
4
4-6 reps
-
3
Incline Chest Press (Machine)
3
6-8 reps
-
4
T-Bar Row
3
6-8 reps
-
5
Y Raise (Incline DB)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
-
2
Bench Press (Barbell)
4
4-6 reps
-
3
Incline Chest Press (Machine)
3
6-8 reps
-
4
T-Bar Row
3
6-8 reps
-
5
Y Raise (Incline DB)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
-
2
Bench Press (Barbell)
4
4-6 reps
-
3
Incline Chest Press (Machine)
3
6-8 reps
-
4
T-Bar Row
3
6-8 reps
-
5
Y Raise (Incline DB)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4-6 reps
-
2
Bench Press (Barbell)
4
4-6 reps
-
3
Incline Chest Press (Machine)
3
6-8 reps
-
4
T-Bar Row
3
6-8 reps
-
5
Y Raise (Incline DB)
3
12-15 reps
-
6
Tricep Extension (Cable)
3
8-10 reps
-
7
Hammer Curl (Dumbbell)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Linear Row Machine
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Linear Row Machine
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Linear Row Machine
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Bench Press (Barbell)
4
6-8 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Linear Row Machine
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Bicep Curl (Barbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Barbell)
4
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Barbell)
4
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Barbell)
4
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Barbell)
5
4-6 reps
-
3
Stiff Leg Deadlift
3
6-8 reps
-
4
Hack Squat
3
8-10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Barbell)
5
4-6 reps
-
3
Stiff Leg Deadlift
3
6-8 reps
-
4
Hack Squat
3
8-10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Barbell)
5
4-6 reps
-
3
Stiff Leg Deadlift
3
6-8 reps
-
4
Hack Squat
3
8-10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Barbell)
5
4-6 reps
-
3
Stiff Leg Deadlift
3
6-8 reps
-
4
Hack Squat
3
8-10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Barbell)
5
4-6 reps
-
3
Stiff Leg Deadlift
3
6-8 reps
-
4
Hack Squat
3
8-10 reps
-
5
Standing Calf Raise
4
10-12 reps
-
6
Cable Crunch
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Barbell)
4
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Barbell)
4
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Barbell)
4
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
-
2
Squat (Barbell)
4
6-8 reps
-
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Press
3
10-12 reps
-
5
Standing Calf Raise
4
10-15 reps
-
6
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
4-6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
4-6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
4-6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
4-6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
4-6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Chest Press (Machine)
3
8-10 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
7
Incline Curl (Dumbbell)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
-
2
Lat Pulldown
4
10-12 reps
-
3
Chest Press (Machine)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
-
6
Skull Crusher (Dumbbell)
3
10-12 reps
-
7
Bicep Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Front Squat (Barbell)
3
6-8 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Dragon Flag
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Front Squat (Barbell)
3
6-8 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Dragon Flag
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Front Squat (Barbell)
3
6-8 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Dragon Flag
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
-
2
Deadlift (Barbell)
4
3-5 reps
-
3
Front Squat (Barbell)
3
5-7 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Dragon Flag
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
-
2
Deadlift (Barbell)
4
3-5 reps
-
3
Front Squat (Barbell)
3
5-7 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Dragon Flag
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
-
2
Deadlift (Barbell)
4
3-5 reps
-
3
Front Squat (Barbell)
3
5-7 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Dragon Flag
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
-
2
Deadlift (Barbell)
4
3-5 reps
-
3
Front Squat (Barbell)
3
5-7 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Dragon Flag
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
-
2
Deadlift (Barbell)
4
3-5 reps
-
3
Front Squat (Barbell)
3
5-7 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Dragon Flag
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Front Squat (Barbell)
3
6-8 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Dragon Flag
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Front Squat (Barbell)
3
6-8 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Dragon Flag
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Front Squat (Barbell)
3
6-8 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Dragon Flag
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-12 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Front Squat (Barbell)
3
6-8 reps
-
4
Seated Calf Raise
4
12-15 reps
-
5
Dragon Flag
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
3
Incline Chest Press (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Linear Row Machine1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Lateral Raise (Cable)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Bicep Curl (Barbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 2
1
Leg Extension1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
3
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Leg Press1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
-
6
Cable Crunch1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
Day 3
1
Military Press (Barbell)1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
-
2
Lat Pulldown1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
3
Chest Press (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Seated Row (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Single Arm Rear Delt Fly (Cable)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6
Skull Crusher (Dumbbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 4
1
Lying Leg Curl1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
2
Deadlift (Barbell)1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
3
Front Squat (Barbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Seated Calf Raise1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
-
5
Dragon Flag1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-