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Evan's Spring Bodybuilding Version 2

by Evan F.

Program Description

Build

Program Overview

  • Level
    Novice
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 03, 2026 06:30
  • Last Edited
    Apr 03, 2026 08:33
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.8%
Forearms
11.8%
Triceps
11.4%
Upper Back
10.5%
Front Delts
8.7%
Lats
6.1%
Chest
5.2%
Middle Delts
5.2%
Lower Back
4.4%
Glutes
3.9%
Rear Delts
3.5%
Cardio
3.5%
Quadriceps
3.5%
Hamstrings
3.5%
Abs
3.5%
Adductors
1.7%
Calves
1.7%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-10 reps
RPE 10
2
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
JM Press (Smith Machine)
2
8-12 reps
RPE 10
4
Bent Over Rows (EZ Bar)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Wrist Curls
2
12-25 reps
RPE 10
9
Wrist Extension (Dumbbell)
2
12-25 reps
RPE 10
10
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-10 reps
RPE 10
2
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
JM Press (Smith Machine)
2
8-12 reps
RPE 10
4
Bent Over Rows (EZ Bar)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Wrist Curls
2
12-25 reps
RPE 10
9
Wrist Extension (Dumbbell)
2
12-25 reps
RPE 10
10
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-10 reps
RPE 10
2
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
JM Press (Smith Machine)
2
8-12 reps
RPE 10
4
Bent Over Rows (EZ Bar)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Wrist Curls
2
12-25 reps
RPE 10
9
Wrist Extension (Dumbbell)
2
12-25 reps
RPE 10
10
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-10 reps
RPE 10
2
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
JM Press (Smith Machine)
2
8-12 reps
RPE 10
4
Bent Over Rows (EZ Bar)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Wrist Curls
2
12-25 reps
RPE 10
9
Wrist Extension (Dumbbell)
2
12-25 reps
RPE 10
10
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-10 reps
RPE 10
2
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
JM Press (Smith Machine)
2
8-12 reps
RPE 10
4
Bent Over Rows (EZ Bar)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Wrist Curls
2
12-25 reps
RPE 10
9
Wrist Extension (Dumbbell)
2
12-25 reps
RPE 10
10
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-10 reps
RPE 10
2
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
JM Press (Smith Machine)
2
8-12 reps
RPE 10
4
Bent Over Rows (EZ Bar)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Wrist Curls
2
12-25 reps
RPE 10
9
Wrist Extension (Dumbbell)
2
12-25 reps
RPE 10
10
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-10 reps
RPE 10
2
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
JM Press (Smith Machine)
2
8-12 reps
RPE 10
4
Bent Over Rows (EZ Bar)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Wrist Curls
2
12-25 reps
RPE 10
9
Wrist Extension (Dumbbell)
2
12-25 reps
RPE 10
10
Stair Climber
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-10 reps
RPE 10
2
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
JM Press (Smith Machine)
2
8-12 reps
RPE 10
4
Bent Over Rows (EZ Bar)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Wrist Curls
2
12-25 reps
RPE 10
9
Wrist Extension (Dumbbell)
2
12-25 reps
RPE 10
10
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Power Shrug
2
12-25 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Donkey Calf Raise (Machine)
3
8-15 reps
RPE 10
7
Abs Crunch (Machine)
2
8-15 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Power Shrug
2
12-25 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Donkey Calf Raise (Machine)
3
8-15 reps
RPE 10
7
Abs Crunch (Machine)
2
8-15 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Power Shrug
2
12-25 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Donkey Calf Raise (Machine)
3
8-15 reps
RPE 10
7
Abs Crunch (Machine)
2
8-15 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Power Shrug
2
12-25 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Donkey Calf Raise (Machine)
3
8-15 reps
RPE 10
7
Abs Crunch (Machine)
2
8-15 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Power Shrug
2
12-25 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Donkey Calf Raise (Machine)
3
8-15 reps
RPE 10
7
Abs Crunch (Machine)
2
8-15 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Power Shrug
2
12-25 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Donkey Calf Raise (Machine)
3
8-15 reps
RPE 10
7
Abs Crunch (Machine)
2
8-15 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Power Shrug
2
12-25 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Donkey Calf Raise (Machine)
3
8-15 reps
RPE 10
7
Abs Crunch (Machine)
2
8-15 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Power Shrug
2
12-25 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Donkey Calf Raise (Machine)
3
8-15 reps
RPE 10
7
Abs Crunch (Machine)
2
8-15 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Wrist Curls
2
12-25 reps
RPE 10
9
Wrist Extension (Dumbbell)
2
12-25 reps
RPE 10
10
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Wrist Curls
2
12-25 reps
RPE 10
9
Wrist Extension (Dumbbell)
2
12-25 reps
RPE 10
10
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Wrist Curls
2
12-25 reps
RPE 10
9
Wrist Extension (Dumbbell)
2
12-25 reps
RPE 10
10
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Wrist Curls
2
12-25 reps
RPE 10
9
Wrist Extension (Dumbbell)
2
12-25 reps
RPE 10
10
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Wrist Curls
2
12-25 reps
RPE 10
9
Wrist Extension (Dumbbell)
2
12-25 reps
RPE 10
10
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Wrist Curls
2
12-25 reps
RPE 10
9
Wrist Extension (Dumbbell)
2
12-25 reps
RPE 10
10
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Wrist Curls
2
12-25 reps
RPE 10
9
Wrist Extension (Dumbbell)
2
12-25 reps
RPE 10
10
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
6
Seated Overhead Extension (EZ Bar)
2
8-12 reps
RPE 10
7
Lateral Raise (Machine)
2
10-20 reps
RPE 10
8
Wrist Curls
2
12-25 reps
RPE 10
9
Wrist Extension (Dumbbell)
2
12-25 reps
RPE 10
10
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Donkey Calf Raise (Machine)
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Band Face Pull
2
20-33 reps
RPE 10
7
Hanging Knee Raise
2
8-12 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Donkey Calf Raise (Machine)
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Band Face Pull
2
20-33 reps
RPE 10
7
Hanging Knee Raise
2
8-12 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Donkey Calf Raise (Machine)
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Band Face Pull
2
20-33 reps
RPE 10
7
Hanging Knee Raise
2
8-12 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Donkey Calf Raise (Machine)
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Band Face Pull
2
20-33 reps
RPE 10
7
Hanging Knee Raise
2
8-12 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Donkey Calf Raise (Machine)
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Band Face Pull
2
20-33 reps
RPE 10
7
Hanging Knee Raise
2
8-12 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Donkey Calf Raise (Machine)
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Band Face Pull
2
20-33 reps
RPE 10
7
Hanging Knee Raise
2
8-12 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Donkey Calf Raise (Machine)
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Band Face Pull
2
20-33 reps
RPE 10
7
Hanging Knee Raise
2
8-12 reps
RPE 10
8
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Donkey Calf Raise (Machine)
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Band Face Pull
2
20-33 reps
RPE 10
7
Hanging Knee Raise
2
8-12 reps
RPE 10
8
Stair Climber
1
10 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
3-10 Reps
3-10 Reps
3-10 Reps
@10
@10
@10
2
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
3
JM Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
4
Bent Over Rows (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
5
Preacher Curl (EZ Bar)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
7
Lateral Raise (Machine)
1 Set
1 Set
10-20 Reps
10-20 Reps
@10
@10
8
Wrist Curls
1 Set
1 Set
12-25 Reps
12-25 Reps
@10
@10
9
Wrist Extension (Dumbbell)
1 Set
1 Set
12-25 Reps
12-25 Reps
@10
@10
10
Stair Climber
1 Set
10 mins
-
Day 2
1
Back Extension (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
2
Reverse Lunge (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
3
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
4
Power Shrug
1 Set
1 Set
12-25 Reps
12-25 Reps
@10
@10
5
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
6
Donkey Calf Raise (Machine)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
7
Abs Crunch (Machine)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
8
Stair Climber
1 Set
10 mins
-
Day 3
1
Kroc Row
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
2
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
3
Underhand Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
4
Behind-the-Neck Press (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
6
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
7
Lateral Raise (Machine)
1 Set
1 Set
10-20 Reps
10-20 Reps
@10
@10
8
Wrist Curls
1 Set
1 Set
12-25 Reps
12-25 Reps
@10
@10
9
Wrist Extension (Dumbbell)
1 Set
1 Set
12-25 Reps
12-25 Reps
@10
@10
10
Stair Climber
1 Set
10 mins
-
Day 4
1
Back Extension (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
2
Reverse Lunge (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
3
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
4
Donkey Calf Raise (Machine)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
5
Seated Calf Raise
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
6
Band Face Pull
1 Set
1 Set
20-33 Reps
20-33 Reps
@10
@10
7
Hanging Knee Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
8
Stair Climber
1 Set
10 mins
-