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BoostcampPNG

Soju Swol

by Dimitri W.

Program Description

Version 3

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 11, 2025 01:06
  • Last Edited
    Nov 11, 2025 01:41
Muscle Engagement
Front
Back
MuscleSet
Chest
15.7%
Triceps
11.8%
Front Delts
11.2%
Upper Back
10.7%
Lats
10.3%
Biceps
8.1%
Middle Delts
6.4%
Quadriceps
5.1%
Glutes
5%
Abs
4.7%
Rear Delts
3.2%
Hamstrings
2.8%
Lower Back
2.7%
Forearms
1.6%
Adductors
0.7%
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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
Bench Press (Dumbbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Machine)
4
12 reps
-
4
Abs Crunch (Machine)
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
5
18+ reps
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Machine)
4
12 reps
-
4
Abs Crunch (Machine)
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
5
18+ reps
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Machine)
4
12 reps
-
4
Abs Crunch (Machine)
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
5
18+ reps
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Machine)
4
12 reps
-
4
Abs Crunch (Machine)
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
5
18+ reps
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Machine)
4
12 reps
-
4
Abs Crunch (Machine)
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
5
18+ reps
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Machine)
4
12 reps
-
4
Abs Crunch (Machine)
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
5
18+ reps
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Machine)
4
12 reps
-
4
Abs Crunch (Machine)
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
5
18+ reps
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
12+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
10 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Machine)
4
12 reps
-
4
Abs Crunch (Machine)
4
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Press (Machine)
5
18+ reps
-
7
Dip (Bodyweight)
2
AMRAP
-
8
Tricep Pushdown (Cable)
3
12+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Lat Pulldown
5
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Dumbbell Row
3
10 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
Standing Pullover (Cable)
4
10 reps
-
9
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Lat Pulldown
5
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Dumbbell Row
3
10 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
Standing Pullover (Cable)
4
10 reps
-
9
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Lat Pulldown
5
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Dumbbell Row
3
10 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
Standing Pullover (Cable)
4
10 reps
-
9
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Lat Pulldown
5
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Dumbbell Row
3
10 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
Standing Pullover (Cable)
4
10 reps
-
9
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Lat Pulldown
5
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Dumbbell Row
3
10 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
Standing Pullover (Cable)
4
10 reps
-
9
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Lat Pulldown
5
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Dumbbell Row
3
10 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
Standing Pullover (Cable)
4
10 reps
-
9
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Lat Pulldown
5
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Dumbbell Row
3
10 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
Standing Pullover (Cable)
4
10 reps
-
9
Bicep Curl (Cable)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
8 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Lat Pulldown
5
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Dumbbell Row
3
10 reps
-
6
Hanging Leg Raise
3
AMRAP
-
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
Standing Pullover (Cable)
4
10 reps
-
9
Bicep Curl (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
5
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Abs Crunch (Machine)
4
15 reps
-
5
Back Extension (Weighted)
4
12 reps
-
6
Incline Hammer Curl (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
5
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Abs Crunch (Machine)
4
15 reps
-
5
Back Extension (Weighted)
4
12 reps
-
6
Incline Hammer Curl (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
5
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Abs Crunch (Machine)
4
15 reps
-
5
Back Extension (Weighted)
4
12 reps
-
6
Incline Hammer Curl (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
5
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Abs Crunch (Machine)
4
15 reps
-
5
Back Extension (Weighted)
4
12 reps
-
6
Incline Hammer Curl (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
5
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Abs Crunch (Machine)
4
15 reps
-
5
Back Extension (Weighted)
4
12 reps
-
6
Incline Hammer Curl (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
5
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Abs Crunch (Machine)
4
15 reps
-
5
Back Extension (Weighted)
4
12 reps
-
6
Incline Hammer Curl (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
5
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Abs Crunch (Machine)
4
15 reps
-
5
Back Extension (Weighted)
4
12 reps
-
6
Incline Hammer Curl (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
5
8 reps
-
3
Lunge (Dumbbell)
3
10 reps
-
4
Abs Crunch (Machine)
4
15 reps
-
5
Back Extension (Weighted)
4
12 reps
-
6
Incline Hammer Curl (Dumbbell)
4
10 reps
-
7
Lateral Raise (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
12 reps
8 reps
6 reps
10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Machine)
5
10 reps
-
4
Seated Shoulder Press (Dumbbell)
5
8 reps
-
5
Chest Press (Machine)
5
18+ reps
-
6
Push Up
4
AMRAP
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
12 reps
8 reps
6 reps
10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Machine)
5
10 reps
-
4
Seated Shoulder Press (Dumbbell)
5
8 reps
-
5
Chest Press (Machine)
5
18+ reps
-
6
Push Up
4
AMRAP
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
12 reps
8 reps
6 reps
10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Machine)
5
10 reps
-
4
Seated Shoulder Press (Dumbbell)
5
8 reps
-
5
Chest Press (Machine)
5
18+ reps
-
6
Push Up
4
AMRAP
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
12 reps
8 reps
6 reps
10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Machine)
5
10 reps
-
4
Seated Shoulder Press (Dumbbell)
5
8 reps
-
5
Chest Press (Machine)
5
18+ reps
-
6
Push Up
4
AMRAP
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
12 reps
8 reps
6 reps
10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Machine)
5
10 reps
-
4
Seated Shoulder Press (Dumbbell)
5
8 reps
-
5
Chest Press (Machine)
5
18+ reps
-
6
Push Up
4
AMRAP
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
12 reps
8 reps
6 reps
10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Machine)
5
10 reps
-
4
Seated Shoulder Press (Dumbbell)
5
8 reps
-
5
Chest Press (Machine)
5
18+ reps
-
6
Push Up
4
AMRAP
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
12 reps
8 reps
6 reps
10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Machine)
5
10 reps
-
4
Seated Shoulder Press (Dumbbell)
5
8 reps
-
5
Chest Press (Machine)
5
18+ reps
-
6
Push Up
4
AMRAP
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
12 reps
8 reps
6 reps
10 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
5
10 reps
-
3
Chest Fly (Machine)
5
10 reps
-
4
Seated Shoulder Press (Dumbbell)
5
8 reps
-
5
Chest Press (Machine)
5
18+ reps
-
6
Push Up
4
AMRAP
-
7
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
6
10 reps
-
3
Face Pull
4
15 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
6
10 reps
-
3
Face Pull
4
15 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
6
10 reps
-
3
Face Pull
4
15 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
6
10 reps
-
3
Face Pull
4
15 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
6
10 reps
-
3
Face Pull
4
15 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
6
10 reps
-
3
Face Pull
4
15 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
6
10 reps
-
3
Face Pull
4
15 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
10 reps
8 reps
6 reps
-
-
-
2
Lat Pulldown
6
10 reps
-
3
Face Pull
4
15 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
7
Chin-Up (Bodyweight)
3
AMRAP
-
8
Bicep Curl (Dumbbell)
4
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
3
Chest Fly (Machine)
4 Sets
12 Reps
-
4
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
6
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
18+ Reps
18+ Reps
18+ Reps
18+ Reps
18+ Reps
-
-
-
-
-
7
Dip (Bodyweight)
2 Sets
AMRAP
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12+ Reps
12+ Reps
12+ Reps
-
-
-
Day 2
1
Barbell Row
1 Set
2 Sets
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Hanging Leg Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
8
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
9
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
3
Lunge (Dumbbell)
3 Sets
10 Reps
-
4
Abs Crunch (Machine)
4 Sets
15 Reps
-
5
Back Extension (Weighted)
4 Sets
12 Reps
-
6
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
6 Reps
6 Reps
10 Reps
-
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
5
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
18+ Reps
18+ Reps
18+ Reps
18+ Reps
18+ Reps
-
-
-
-
-
6
Push Up
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
8 Reps
-
-
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
-
3
Face Pull
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
4
Lateral Raise (Cable)
4 Sets
15 Reps
-
5
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
7
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
8
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-