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Bodycraft - Chest, Shoulders, Abs

by Rhys K.

Program Description

**Bodycraft - Chest, Shoulders, Abs** is a comprehensive 12-week program designed to sculpt and strengthen your upper body and core. With 48 sessions spread across the weeks, you'll engage in a variety of exercises targeting the chest, shoulders, and abs, utilizing equipment found in a full gym. Each workout lasts approximately 50 minutes, ensuring an efficient and effective training experience. Whether you're a beginner or an intermediate lifter, this program will help you build muscle and enhance your physique with progressive overload and targeted routines. Get ready to elevate your fitness journey!

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 14, 2025 01:17
  • Last Edited
    Dec 14, 2025 03:12
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.5%
Chest
11.2%
Triceps
11.2%
Abs
10.1%
Hamstrings
9%
Middle Delts
6.7%
Biceps
6.7%
Glutes
5.6%
Upper Back
5.6%
Rear Delts
4.5%
Lower Back
4.5%
Lats
4.5%
Quadriceps
4.5%
Forearms
2.2%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
5B
Hammer Curl (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
5B
Hammer Curl (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
5B
Hammer Curl (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
5B
Hammer Curl (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
5B
Hammer Curl (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
5B
Hammer Curl (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
5B
Hammer Curl (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
5B
Hammer Curl (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
5B
Hammer Curl (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
5B
Hammer Curl (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
5B
Hammer Curl (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
2
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
5B
Hammer Curl (Cable)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
10-15 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9.5
4
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
5A
Seated Dip (Machine)
3
8-12 reps
RPE 9.5
5B
Preacher Curl (Machine)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9.5
4
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
5A
Seated Dip (Machine)
3
8-12 reps
RPE 9.5
5B
Preacher Curl (Machine)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9.5
4
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
5A
Seated Dip (Machine)
3
8-12 reps
RPE 9.5
5B
Preacher Curl (Machine)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9.5
4
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
5A
Seated Dip (Machine)
3
8-12 reps
RPE 9.5
5B
Preacher Curl (Machine)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9.5
4
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
5A
Seated Dip (Machine)
3
8-12 reps
RPE 9.5
5B
Preacher Curl (Machine)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9.5
4
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
5A
Seated Dip (Machine)
3
8-12 reps
RPE 9.5
5B
Preacher Curl (Machine)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9.5
4
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
5A
Seated Dip (Machine)
3
8-12 reps
RPE 9.5
5B
Preacher Curl (Machine)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9.5
4
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
5A
Seated Dip (Machine)
3
8-12 reps
RPE 9.5
5B
Preacher Curl (Machine)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9.5
4
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
5A
Seated Dip (Machine)
3
8-12 reps
RPE 9.5
5B
Preacher Curl (Machine)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9.5
4
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
5A
Seated Dip (Machine)
3
8-12 reps
RPE 9.5
5B
Preacher Curl (Machine)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9.5
4
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
5A
Seated Dip (Machine)
3
8-12 reps
RPE 9.5
5B
Preacher Curl (Machine)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9.5
4
Chest Fly (Machine)
3
8-12 reps
RPE 9.5
5A
Seated Dip (Machine)
3
8-12 reps
RPE 9.5
5B
Preacher Curl (Machine)
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 9.5
2
Pallof Press
3
8-12 reps
RPE 9.5
3
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 9.5
2
Pallof Press
3
8-12 reps
RPE 9.5
3
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 9.5
2
Pallof Press
3
8-12 reps
RPE 9.5
3
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 9.5
2
Pallof Press
3
8-12 reps
RPE 9.5
3
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 9.5
2
Pallof Press
3
8-12 reps
RPE 9.5
3
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 9.5
2
Pallof Press
3
8-12 reps
RPE 9.5
3
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 9.5
2
Pallof Press
3
8-12 reps
RPE 9.5
3
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 9.5
2
Pallof Press
3
8-12 reps
RPE 9.5
3
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 9.5
2
Pallof Press
3
8-12 reps
RPE 9.5
3
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 9.5
2
Pallof Press
3
8-12 reps
RPE 9.5
3
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 9.5
2
Pallof Press
3
8-12 reps
RPE 9.5
3
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
8-12 reps
RPE 9.5
2
Pallof Press
3
8-12 reps
RPE 9.5
3
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 9.5
4
Hack Squat
3
8-12 reps
RPE 9.5
5
Lying Leg Curl
3
8-12 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@9.5
2
Chest Fly (Machine)
3 Sets
8-12 Reps
@9.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9.5
5A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9.5
5B
Hammer Curl (Cable)
3 Sets
8-12 Reps
@9.5
Day 2
1
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@9.5
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9.5
4
Hack Squat
3 Sets
8-12 Reps
@9.5
5
Lying Leg Curl
3 Sets
8-12 Reps
@9.5
Day 4
1
Cable Crunch
3 Sets
8-12 Reps
@9.5
2
Pallof Press
3 Sets
8-12 Reps
@9.5
3
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
@9.5
4
Hack Squat
3 Sets
8-12 Reps
@9.5
5
Lying Leg Curl
3 Sets
8-12 Reps
@9.5
Day 3
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
@9.5
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9.5
3
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9.5
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@9.5
5A
Seated Dip (Machine)
3 Sets
8-12 Reps
@9.5
5B
Preacher Curl (Machine)
3 Sets
8-12 Reps
@9.5