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The Human Instrumentality Project

by RetroRocket
1 athletes joined
5.0
(1 rating)

Program Description

Get in the meat suit Shinji, it’s time to Detroit: become (a bigger) human. Compact Superset centric 4 day upper/lower split for a corpo office gym.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 24, 2024 04:06
  • Last Edited
    Jun 18, 2025 08:50

Summary

Unlock your potential with The Human Instrumentality Project, an 8-week program designed to elevate your strength and physique through a balanced 4-day split. Each session combines targeted supersets that challenge your upper and lower body, focusing on essential movements like chest presses, pull-ups, leg presses, and more. Perfect for those ready to push their limits, this program requires a full gym setup and promises to build muscle and enhance overall fitness. Embrace the journey and transform your body, one rep at a time!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
1A
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
2B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
2B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
2B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
2B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
2B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
2B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
2B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
2B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
1B
Chest Supported Row (Machine)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 10
2A
Decline Sit Up (Weighted)
2
1
8-15 reps
6-12 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3A
Leg Curl
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
3B
Leg Extension
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
1B
Chest Supported Row (Machine)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 10
2A
Decline Sit Up (Weighted)
2
1
8-15 reps
6-12 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3A
Leg Curl
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
3B
Leg Extension
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
1B
Chest Supported Row (Machine)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 10
2A
Decline Sit Up (Weighted)
2
1
8-15 reps
6-12 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3A
Leg Curl
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
3B
Leg Extension
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
1B
Chest Supported Row (Machine)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 10
2A
Decline Sit Up (Weighted)
2
1
8-15 reps
6-12 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3A
Leg Curl
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
3B
Leg Extension
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
1B
Chest Supported Row (Machine)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 10
2A
Decline Sit Up (Weighted)
2
1
8-15 reps
6-12 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3A
Leg Curl
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
3B
Leg Extension
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
1B
Chest Supported Row (Machine)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 10
2A
Decline Sit Up (Weighted)
2
1
8-15 reps
6-12 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3A
Leg Curl
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
3B
Leg Extension
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
1B
Chest Supported Row (Machine)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 10
2A
Decline Sit Up (Weighted)
2
1
8-15 reps
6-12 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3A
Leg Curl
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
3B
Leg Extension
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
1B
Chest Supported Row (Machine)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 10
2A
Decline Sit Up (Weighted)
2
1
8-15 reps
6-12 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3A
Leg Curl
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
3B
Leg Extension
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
2B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
2B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
2B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
2B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
2B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
2B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
2B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 9
RPE 10
1B
Pull-Up (Bodyweight)
2
2
AMRAP
AMRAP
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
10-14 reps
8-12 reps
RPE 10
RPE 10
2B
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
1B
Chest Supported Row (Machine)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 10
2A
Decline Sit Up (Weighted)
2
1
8-15 reps
6-12 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3A
Leg Curl
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
3B
Leg Extension
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
1B
Chest Supported Row (Machine)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 10
2A
Decline Sit Up (Weighted)
2
1
8-15 reps
6-12 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3A
Leg Curl
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
3B
Leg Extension
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
1B
Chest Supported Row (Machine)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 10
2A
Decline Sit Up (Weighted)
2
1
8-15 reps
6-12 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3A
Leg Curl
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
3B
Leg Extension
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
1B
Chest Supported Row (Machine)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 10
2A
Decline Sit Up (Weighted)
2
1
8-15 reps
6-12 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3A
Leg Curl
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
3B
Leg Extension
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
1B
Chest Supported Row (Machine)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 10
2A
Decline Sit Up (Weighted)
2
1
8-15 reps
6-12 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3A
Leg Curl
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
3B
Leg Extension
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
1B
Chest Supported Row (Machine)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 10
2A
Decline Sit Up (Weighted)
2
1
8-15 reps
6-12 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3A
Leg Curl
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
3B
Leg Extension
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
1B
Chest Supported Row (Machine)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 10
2A
Decline Sit Up (Weighted)
2
1
8-15 reps
6-12 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3A
Leg Curl
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
3B
Leg Extension
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
1B
Chest Supported Row (Machine)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 10
2A
Decline Sit Up (Weighted)
2
1
8-15 reps
6-12 reps
RPE 10
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3A
Leg Curl
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
3B
Leg Extension
2
2
8-12 reps
6-10 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Chest Press (Machine)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@9
@10
1B
Pull-Up (Bodyweight)
2 Sets
2 Sets
AMRAP
AMRAP
@9
@10
2A
Lateral Raise (Cable)
2 Sets
1 Set
10-14 Reps
8-12 Reps
@10
@10
2B
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
6 Reps
@10
Day 2
1A
Leg Press (45 Degrees)
2 Sets
2 Sets
8-12 Reps
6-10 Reps
@9
@10
1B
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
6-10 Reps
@9
@10
2A
Decline Sit Up (Weighted)
2 Sets
1 Set
8-15 Reps
6-12 Reps
@10
@10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
1 Set
8-10 Reps
6-8 Reps
@10
@10
3A
Leg Curl
2 Sets
2 Sets
8-12 Reps
6-10 Reps
@9
@10
3B
Leg Extension
2 Sets
2 Sets
8-12 Reps
6-10 Reps
@9
@10
Day 3
1A
Chest Press (Machine)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@9
@10
1B
Pull-Up (Bodyweight)
2 Sets
2 Sets
AMRAP
AMRAP
@9
@10
2A
Lateral Raise (Cable)
2 Sets
1 Set
10-14 Reps
8-12 Reps
@10
@10
2B
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
3A
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@10
3B
Incline Curl (Dumbbell)
3 Sets
6 Reps
@10
Day 4
1A
Leg Press (45 Degrees)
2 Sets
2 Sets
8-12 Reps
6-10 Reps
@9
@10
1B
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
6-10 Reps
@9
@10
2A
Decline Sit Up (Weighted)
2 Sets
1 Set
8-15 Reps
6-12 Reps
@10
@10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
1 Set
8-10 Reps
6-8 Reps
@10
@10
3A
Leg Curl
2 Sets
2 Sets
8-12 Reps
6-10 Reps
@9
@10
3B
Leg Extension
2 Sets
2 Sets
8-12 Reps
6-10 Reps
@9
@10