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BoostcampPNG

Cultivating The Mass In Your Ass

by Simon B.

Program Description

Get thick. Get swole.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 28, 2025 05:09
  • Last Edited
    Dec 28, 2025 05:15
Muscle Engagement
Front
Back
MuscleSet
Abs
12.9%
Upper Back
10.6%
Glutes
9.4%
Hamstrings
8.2%
Triceps
7.1%
Front Delts
7.1%
Biceps
7.1%
Lats
7.1%
Rear Delts
5.9%
Chest
4.7%
Middle Delts
4.7%
Quadriceps
4.7%
Lower Back
3.5%
Adductors
2.4%
Calves
2.4%
Forearms
2.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
5
10 reps
-
2
Rear Delt Fly (Machine)
5
10 reps
-
3
Overhead Press (Barbell)
5
10 reps
-
4
Lying Rear Lateral Raise
5
10 reps
-
5
Cable Crossover
5
10 reps
-
6
Hanging Oblique Knee Raise
5
AMRAP
-
7
Tricep Extension (Cable)
5
10 reps
-
8
Lateral Raise (Dumbbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Dragon Flag
5
10 reps
-
3
Hip Adductor (Machine)
5
10 reps
-
4
Leg Extension
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Curl
5
10 reps
-
7
Pull Through (Cable)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
15 reps
-
2
Bicep Curl (Dumbbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
5
10 reps
-
4
Pendlay Row
5
10 reps
-
5
Wide Grip Lat Pulldown
5
12 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Cable Crunch
5
15 reps
-
8
Seated Row (Cable)
5
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Decline Bench Press (Dumbbell)
5 Sets
10 Reps
-
2
Rear Delt Fly (Machine)
5 Sets
10 Reps
-
3
Overhead Press (Barbell)
5 Sets
10 Reps
-
4
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5
Cable Crossover
5 Sets
10 Reps
-
6
Hanging Oblique Knee Raise
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
7
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
Day 2
1
Hip Thrust (Barbell)
5 Sets
10 Reps
-
2
Dragon Flag
5 Sets
10 Reps
-
3
Hip Adductor (Machine)
5 Sets
10 Reps
-
4
Leg Extension
5 Sets
10 Reps
-
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
6
Leg Curl
5 Sets
10 Reps
-
7
Pull Through (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
Day 3
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
3
Romanian Deadlift (Barbell)
5 Sets
10 Reps
-
4
Pendlay Row
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5
Wide Grip Lat Pulldown
5 Sets
12 Reps
-
6
Bicep Curl (Cable)
5 Sets
10 Reps
-
7
Cable Crunch
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
8
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
Day 4
1
Decline Bench Press (Dumbbell)
5 Sets
10 Reps
-
2
Rear Delt Fly (Machine)
5 Sets
10 Reps
-
3
Overhead Press (Barbell)
5 Sets
10 Reps
-
4
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5
Cable Crossover
5 Sets
10 Reps
-
6
Hanging Oblique Knee Raise
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
7
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
Day 5
1
Hip Thrust (Barbell)
5 Sets
10 Reps
-
2
Dragon Flag
5 Sets
10 Reps
-
3
Hip Adductor (Machine)
5 Sets
10 Reps
-
4
Leg Extension
5 Sets
10 Reps
-
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
6
Leg Curl
5 Sets
10 Reps
-
7
Pull Through (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
Day 6
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
3
Romanian Deadlift (Barbell)
5 Sets
10 Reps
-
4
Pendlay Row
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5
Wide Grip Lat Pulldown
5 Sets
12 Reps
-
6
Bicep Curl (Cable)
5 Sets
10 Reps
-
7
Cable Crunch
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
8
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-