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Sprung 25

by Alex Kjeldgaard

Program Description

⚽️⚽️⚽️

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 06, 2025 10:23
  • Last Edited
    Jun 18, 2025 08:39

Summary

**Sprung 25** is a dynamic 6-week program designed to elevate your strength and conditioning through a balanced mix of bodyweight and weighted exercises. Committing to 6 days a week, you'll engage in targeted workouts that focus on building muscle and enhancing endurance, with a particular emphasis on lower body strength. Each session is crafted to push your limits, featuring exercises like the Barbell Squat, Nordic Curl, and Single Leg Romanian Deadlift, ensuring a comprehensive approach to fitness. Get ready to transform your physique and boost your performance with this intense and rewarding training plan!
Muscle Engagement
Front
Back
MuscleSet
Glutes
9.9%
Upper Back
9.6%
Quadriceps
8.6%
Triceps
8.5%
Front Delts
8.3%
Hamstrings
8.3%
Abs
6.9%
Middle Delts
6.3%
Lats
6%
Lower Back
4.9%
Chest
4.7%
Biceps
4.5%
Calves
4.4%
Rear Delts
2.7%
Forearms
2.6%
Abductors
2.2%
Adductors
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
55%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
55%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Week 1
1 / 6 Weeks
Day 3
1
Tib Raise
3 Sets
30 Reps
@9
2
Single Leg Calf Raise
3 Sets
15 Reps
@9
3
Lateral Lunge (Weighted)
3 Sets
12 Reps
@9
4
Hip Flexor
3 Sets
15 Reps
@9
5
Nordic Curl
3 Sets
5 Reps
@9
6
Reverse Nordic Curl
3 Sets
5 Reps
@9
7
Squat (Barbell)
5 Sets
5 Reps
80%
8
Single Leg Romanian Deadlift
2 Sets
8-12 Reps
@8
9
Single Leg Hip Thrust
2 Sets
8-12 Reps
@9
10
Back Extension
2 Sets
8-12 Reps
@8
11
Dead Hang
3 Sets
-
Day 4
1
Pull-Up (Weighted)
3 Sets
5 Reps
@9
2
Dip (Weighted)
3 Sets
5 Reps
@9
3
Barbell Row
5 Sets
5 Reps
@8.5
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
5
Dumbbell Row
3 Sets
12 Reps
@9
6
Back Extension (Weighted)
3 Sets
10 Reps
@9
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Seated Front Raise
3 Sets
6-10 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
5
Skull Crusher (Barbell)
4 Sets
8-15 Reps
@9
6
Bicep Curl (Barbell)
4 Sets
8-15 Reps
@9
7
Lying Leg Raise
3 Sets
10-15 Reps
@9
Day 6
1
Tib Raise
3 Sets
30 Reps
@9
2
Single Leg Calf Raise
3 Sets
15 Reps
@9
3
Lateral Lunge (Weighted)
3 Sets
12 Reps
@9
4
Hip Flexor
3 Sets
15 Reps
@9
5
Nordic Curl
3 Sets
5 Reps
@9
6
Reverse Nordic Curl
3 Sets
5 Reps
@9
7
Stiff Leg Deadlift
5 Sets
5 Reps
80%
8
Bulgarian Split Squat (Barbell)
2 Sets
6 Reps
@9
9
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
15 Reps
@7
10
Pistol Squat
2 Sets
8 Reps
@8
11
Dead Hang
3 Sets
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
3 Reps
1 Reps
10 Reps
80%
90%
95%
55%
2
Lat Pulldown
2 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@9
4
T-Bar Row
2 Sets
6-10 Reps
@9
5
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@9
6
Oblique Crunch
3 Sets
10 Reps
@9
Day 2
1
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
3 Reps
1 Reps
10 Reps
80%
90%
95%
55%
2
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
3
Bicep Curl (Machine)
3 Sets
10-15 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
6
Hanging Leg Raise
3 Sets
10-15 Reps
@9