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BoostcampPNG
My first program
by abdalfatah hoorani
Program Description
Getting everything BIGGER
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jun 20, 2024 10:16
Last Edited
Jun 28, 2024 11:54
down_app
Week 1
1 / 8 Weeks
Day 3
1
Rest
1 Set
Day 7
1
Rest
1 Set
Day 1
1
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
2
Bench Press (Barbell)
2 Sets
1 Set
4-6 Reps
10-12 Reps
@9
@10
3
Cable Crossover
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
4
Push Up
2 Sets
12-15 Reps
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
15-20 Reps
@9
@10
Day 2
1
Clean Deadlift
2 Sets
1 Set
1 Set
4-6 Reps
12-15 Reps
12-15 Reps
@9
@9
@10
2
T-Bar Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown (Single Arm)
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
10-12 Reps
@10
5
Leg Extension
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
6A
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
Day 6
1
Single Arm Overhead Tricep Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
5
Hanging Leg Raise
2 Sets
1 Set
-
-
@9
@10
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
10-12 Reps
@9
2
Hack Squat
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Hip Thrust (Barbell)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
5
Leg Curl
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
6
Hip Abductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 4
1
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
8-10 Reps
12-15 Reps
@9
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
4
Cable Crossover
1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
12-15 Reps
@9
@9
@10
5
T-Bar Row
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@10
6
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 1
1
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
2
Bench Press (Barbell)
2 Sets
1 Set
4-6 Reps
10-12 Reps
@9
@10
3
Cable Crossover
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
4
Push Up
2 Sets
12-15 Reps
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
15-20 Reps
@9
@10
Day 3
1
Rest
1 Set
Day 7
1
Rest
1 Set
Day 2
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
2
T-Bar Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown (Single Arm)
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
10-12 Reps
@10
5
Leg Extension
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
6A
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
Day 4
1
Lateral Raise (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
3
Cable Crossover
2 Sets
1 Set
10-12 Reps
12-15 Reps
@9
@10
4
Pendlay Row
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
5
T-Bar Row
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@10
6
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
10-12 Reps
@9
2
Hack Squat
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Hip Thrust (Barbell)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
5
Leg Curl
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
6
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
Day 6
1
Single Arm Overhead Tricep Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
5
Hanging Leg Raise
2 Sets
1 Set
-
-
@9
@10
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 1
1
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
2
Bench Press (Barbell)
2 Sets
1 Set
4-6 Reps
10-12 Reps
@9
@10
3
Cable Crossover
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
4
Push Up
2 Sets
12-15 Reps
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
15-20 Reps
@9
@10
Day 2
1
Clean Deadlift
2 Sets
1 Set
1 Set
4-6 Reps
12-15 Reps
12-15 Reps
@9
@9
@10
2
T-Bar Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown (Single Arm)
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
10-12 Reps
@10
5
Leg Extension
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
6A
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
Day 3
1
Rest
1 Set
Day 4
1
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9
2
Dip (Bodyweight)
1 Set
1 Set
1 Set
@8
@9
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
4
Pendlay Row
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
5
T-Bar Row
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@10
6
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
10-12 Reps
@9
2
Hack Squat
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Hip Thrust (Barbell)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
5
Leg Curl
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
6
Hip Abductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 6
1
Single Arm Overhead Tricep Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
5
Hanging Leg Raise
2 Sets
1 Set
-
-
@9
@10
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 7
1
Rest
1 Set
Day 1
1
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
2
Bench Press (Barbell)
2 Sets
1 Set
4-6 Reps
10-12 Reps
@9
@10
3
Cable Crossover
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
4
Push Up
2 Sets
12-15 Reps
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
15-20 Reps
@9
@10
Day 2
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
2
T-Bar Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown (Single Arm)
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
10-12 Reps
@10
5
Leg Extension
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
6A
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
Day 3
1
Rest
1 Set
Day 4
1
Lateral Raise (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
3
Cable Crossover
2 Sets
1 Set
10-12 Reps
12-15 Reps
@9
@10
4
Pendlay Row
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
5
T-Bar Row
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@10
6
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
10-12 Reps
@9
2
Hack Squat
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Hip Thrust (Barbell)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
5
Leg Curl
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
6
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
Day 6
1
Single Arm Overhead Tricep Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
5
Hanging Leg Raise
2 Sets
1 Set
-
-
@9
@10
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 7
1
Rest
1 Set
Day 1
1
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
2
Bench Press (Barbell)
2 Sets
1 Set
4-6 Reps
10-12 Reps
@9
@10
3
Cable Crossover
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
4
Push Up
2 Sets
12-15 Reps
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
15-20 Reps
@9
@10
Day 2
1
Clean Deadlift
2 Sets
1 Set
1 Set
4-6 Reps
12-15 Reps
12-15 Reps
@9
@9
@10
2
T-Bar Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown (Single Arm)
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
10-12 Reps
@10
5
Leg Extension
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
6A
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
Day 3
1
Rest
1 Set
Day 4
1
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9
2
Dip (Bodyweight)
1 Set
1 Set
1 Set
@8
@9
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
4
Pendlay Row
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
5
T-Bar Row
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@10
6
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
10-12 Reps
@9
2
Hack Squat
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Hip Thrust (Barbell)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
5
Leg Curl
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
6
Hip Abductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 6
1
Single Arm Overhead Tricep Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
5
Hanging Leg Raise
2 Sets
1 Set
-
-
@9
@10
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 7
1
Rest
1 Set
Day 1
1
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
2
Bench Press (Barbell)
2 Sets
1 Set
4-6 Reps
10-12 Reps
@9
@10
3
Cable Crossover
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
4
Push Up
2 Sets
12-15 Reps
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
15-20 Reps
@9
@10
Day 2
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
2
T-Bar Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown (Single Arm)
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
10-12 Reps
@10
5
Leg Extension
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
6A
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
Day 3
1
Rest
1 Set
Day 4
1
Lateral Raise (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
3
Cable Crossover
2 Sets
1 Set
10-12 Reps
12-15 Reps
@9
@10
4
Pendlay Row
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
5
T-Bar Row
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@10
6
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
10-12 Reps
@9
2
Hack Squat
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Hip Thrust (Barbell)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
5
Leg Curl
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
6
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
Day 6
1
Single Arm Overhead Tricep Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
5
Hanging Leg Raise
2 Sets
1 Set
-
-
@9
@10
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 7
1
Rest
1 Set
Day 1
1
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
2
Bench Press (Barbell)
2 Sets
1 Set
4-6 Reps
10-12 Reps
@9
@10
3
Cable Crossover
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
4
Push Up
2 Sets
12-15 Reps
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
15-20 Reps
@9
@10
Day 2
1
Clean Deadlift
2 Sets
1 Set
1 Set
4-6 Reps
12-15 Reps
12-15 Reps
@9
@9
@10
2
T-Bar Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown (Single Arm)
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
10-12 Reps
@10
5
Leg Extension
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
6A
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
Day 3
1
Rest
1 Set
Day 4
1
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9
2
Dip (Bodyweight)
1 Set
1 Set
1 Set
@8
@9
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
4
Pendlay Row
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
5
T-Bar Row
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@10
6
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
10-12 Reps
@9
2
Hack Squat
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Hip Thrust (Barbell)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
5
Leg Curl
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
6
Hip Abductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 6
1
Single Arm Overhead Tricep Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
5
Hanging Leg Raise
2 Sets
1 Set
-
-
@9
@10
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 7
1
Rest
1 Set
Day 1
1
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
2
Bench Press (Barbell)
2 Sets
1 Set
4-6 Reps
10-12 Reps
@9
@10
3
Cable Crossover
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
4
Push Up
2 Sets
12-15 Reps
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
15-20 Reps
@9
@10
Day 2
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
2
T-Bar Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown (Single Arm)
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
10-12 Reps
@10
5
Leg Extension
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
6A
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
Day 3
1
Rest
1 Set
Day 4
1
Lateral Raise (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
3
Cable Crossover
2 Sets
1 Set
10-12 Reps
12-15 Reps
@9
@10
4
Pendlay Row
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
5
T-Bar Row
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@10
6
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
10-12 Reps
@9
2
Hack Squat
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Hip Thrust (Barbell)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
5
Leg Curl
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
6
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
Day 6
1
Single Arm Overhead Tricep Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
5
Hanging Leg Raise
2 Sets
1 Set
-
-
@9
@10
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 7
1
Rest
1 Set