logo
BoostcampPNG

jacked and handsome

by TSDLifts

Program Description

plain and simple get jacked get strong and be a handsome MF

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 06, 2026 03:01
  • Last Edited
    Apr 06, 2026 03:22
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.4%
Triceps
12.8%
Hamstrings
10.6%
Quadriceps
10.2%
Chest
9.2%
Glutes
8.8%
Abs
7.8%
Middle Delts
5.6%
Upper Back
4.6%
Lats
4.2%
Biceps
3.5%
Lower Back
3.1%
Forearms
2.3%
Adductors
1.9%
Rear Delts
1.2%
Abductors
0.8%
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
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
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 9
-
2
Close Grip Spotto Press
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Lateral Raise (Dumbbell)
5
15 reps
-
7
Front Raise
5
15 reps
-
8
Tricep Pushdown (Cable)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 9
-
2
Close Grip Spotto Press
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Lateral Raise (Dumbbell)
5
15 reps
-
7
Front Raise
5
15 reps
-
8
Tricep Pushdown (Cable)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 9
-
2
Close Grip Spotto Press
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Lateral Raise (Dumbbell)
5
15 reps
-
7
Front Raise
5
15 reps
-
8
Tricep Pushdown (Cable)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 9
-
2
Close Grip Spotto Press
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Lateral Raise (Dumbbell)
5
15 reps
-
7
Front Raise
5
15 reps
-
8
Tricep Pushdown (Cable)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 9
-
2
Close Grip Spotto Press
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Lateral Raise (Dumbbell)
5
15 reps
-
7
Front Raise
5
15 reps
-
8
Tricep Pushdown (Cable)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 9
-
2
Close Grip Spotto Press
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Lateral Raise (Dumbbell)
5
15 reps
-
7
Front Raise
5
15 reps
-
8
Tricep Pushdown (Cable)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 9
-
2
Close Grip Spotto Press
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Lateral Raise (Dumbbell)
5
15 reps
-
7
Front Raise
5
15 reps
-
8
Tricep Pushdown (Cable)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 9
-
2
Close Grip Spotto Press
4
8 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8 reps
-
4
Incline Bench Press (Dumbbell)
3
10 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Lateral Raise (Dumbbell)
5
15 reps
-
7
Front Raise
5
15 reps
-
8
Tricep Pushdown (Cable)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
20 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Sumo Deadlift (Barbell)
1
4
3 reps
6 reps
RPE 9
-
4
Heel Elevated Squats
4
6 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Hack Squat
3
10 reps
-
7
Leg Press (45 Degrees)
3
12 reps
-
8
Leg Extension
5
15 reps
-
9
Abs Crunch (Machine)
4
10 reps
-
10
Ab Wheel
4
10 reps
-
11
Farmer's Walk (Weighted)
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
20 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Sumo Deadlift (Barbell)
1
4
3 reps
6 reps
RPE 9
-
4
Heel Elevated Squats
4
6 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Hack Squat
3
10 reps
-
7
Leg Press (45 Degrees)
3
12 reps
-
8
Leg Extension
5
15 reps
-
9
Abs Crunch (Machine)
4
10 reps
-
10
Ab Wheel
4
10 reps
-
11
Farmer's Walk (Weighted)
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
20 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Sumo Deadlift (Barbell)
1
4
3 reps
6 reps
RPE 9
-
4
Heel Elevated Squats
4
6 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Hack Squat
3
10 reps
-
7
Leg Press (45 Degrees)
3
12 reps
-
8
Leg Extension
5
15 reps
-
9
Abs Crunch (Machine)
4
10 reps
-
10
Ab Wheel
4
10 reps
-
11
Farmer's Walk (Weighted)
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
20 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Sumo Deadlift (Barbell)
1
4
3 reps
6 reps
RPE 9
-
4
Heel Elevated Squats
4
6 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Hack Squat
3
10 reps
-
7
Leg Press (45 Degrees)
3
12 reps
-
8
Leg Extension
5
15 reps
-
9
Abs Crunch (Machine)
4
10 reps
-
10
Ab Wheel
4
10 reps
-
11
Farmer's Walk (Weighted)
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
20 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Sumo Deadlift (Barbell)
1
4
3 reps
6 reps
RPE 9
-
4
Heel Elevated Squats
4
6 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Hack Squat
3
10 reps
-
7
Leg Press (45 Degrees)
3
12 reps
-
8
Leg Extension
5
15 reps
-
9
Abs Crunch (Machine)
4
10 reps
-
10
Ab Wheel
4
10 reps
-
11
Farmer's Walk (Weighted)
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
20 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Sumo Deadlift (Barbell)
1
4
3 reps
6 reps
RPE 9
-
4
Heel Elevated Squats
4
6 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Hack Squat
3
10 reps
-
7
Leg Press (45 Degrees)
3
12 reps
-
8
Leg Extension
5
15 reps
-
9
Abs Crunch (Machine)
4
10 reps
-
10
Ab Wheel
4
10 reps
-
11
Farmer's Walk (Weighted)
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
20 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Sumo Deadlift (Barbell)
1
4
3 reps
6 reps
RPE 9
-
4
Heel Elevated Squats
4
6 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Hack Squat
3
10 reps
-
7
Leg Press (45 Degrees)
3
12 reps
-
8
Leg Extension
5
15 reps
-
9
Abs Crunch (Machine)
4
10 reps
-
10
Ab Wheel
4
10 reps
-
11
Farmer's Walk (Weighted)
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
20 reps
-
2
Seated Hamstring Curl
3
15 reps
-
3
Sumo Deadlift (Barbell)
1
4
3 reps
6 reps
RPE 9
-
4
Heel Elevated Squats
4
6 reps
-
5
Romanian Deadlift (Barbell)
4
10 reps
-
6
Hack Squat
3
10 reps
-
7
Leg Press (45 Degrees)
3
12 reps
-
8
Leg Extension
5
15 reps
-
9
Abs Crunch (Machine)
4
10 reps
-
10
Ab Wheel
4
10 reps
-
11
Farmer's Walk (Weighted)
3
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Seal Row
3
10 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7
Bicep Curl (EZ Bar)
3
20 reps
-
8
Hammer Curl (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Seal Row
3
10 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7
Bicep Curl (EZ Bar)
3
20 reps
-
8
Hammer Curl (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Seal Row
3
10 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7
Bicep Curl (EZ Bar)
3
20 reps
-
8
Hammer Curl (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Seal Row
3
10 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7
Bicep Curl (EZ Bar)
3
20 reps
-
8
Hammer Curl (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Seal Row
3
10 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7
Bicep Curl (EZ Bar)
3
20 reps
-
8
Hammer Curl (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Seal Row
3
10 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7
Bicep Curl (EZ Bar)
3
20 reps
-
8
Hammer Curl (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Seal Row
3
10 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7
Bicep Curl (EZ Bar)
3
20 reps
-
8
Hammer Curl (Dumbbell)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Lat Pulldown
4
10 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Seal Row
3
10 reps
-
6
Standing Pullover (Cable)
3
15 reps
-
7
Bicep Curl (EZ Bar)
3
20 reps
-
8
Hammer Curl (Dumbbell)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
4
3 reps
6 reps
RPE 9
-
2
Larsen Press (Barbell)
5
6 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Pec Deck (Machine)
4
15 reps
-
7
Shoulder Press (Machine)
4
10-12 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Rolling Tricep Extension (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
4
3 reps
6 reps
RPE 9
-
2
Larsen Press (Barbell)
5
6 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Pec Deck (Machine)
4
15 reps
-
7
Shoulder Press (Machine)
4
10-12 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Rolling Tricep Extension (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
4
3 reps
6 reps
RPE 9
-
2
Larsen Press (Barbell)
5
6 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Pec Deck (Machine)
4
15 reps
-
7
Shoulder Press (Machine)
4
10-12 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Rolling Tricep Extension (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
4
3 reps
6 reps
RPE 9
-
2
Larsen Press (Barbell)
5
6 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Pec Deck (Machine)
4
15 reps
-
7
Shoulder Press (Machine)
4
10-12 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Rolling Tricep Extension (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
4
3 reps
6 reps
RPE 9
-
2
Larsen Press (Barbell)
5
6 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Pec Deck (Machine)
4
15 reps
-
7
Shoulder Press (Machine)
4
10-12 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Rolling Tricep Extension (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
4
3 reps
6 reps
RPE 9
-
2
Larsen Press (Barbell)
5
6 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Pec Deck (Machine)
4
15 reps
-
7
Shoulder Press (Machine)
4
10-12 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Rolling Tricep Extension (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
4
3 reps
6 reps
RPE 9
-
2
Larsen Press (Barbell)
5
6 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Pec Deck (Machine)
4
15 reps
-
7
Shoulder Press (Machine)
4
10-12 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Rolling Tricep Extension (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
4
3 reps
6 reps
RPE 9
-
2
Larsen Press (Barbell)
5
6 reps
-
3
Incline Bench Press (Barbell)
4
6 reps
-
4
Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Press (Machine)
2
10-12 reps
-
6
Pec Deck (Machine)
4
15 reps
-
7
Shoulder Press (Machine)
4
10-12 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Rolling Tricep Extension (Dumbbell)
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Deadlift (Barbell)
4
4 reps
-
3
Good Morning
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Leg Extension
5
15 reps
-
7
Hamstring Curl
5
15 reps
-
8
Sit Up
4
10 reps
-
9
Suitcase Carry
3
2 reps
-
10
Single Arm Farmer Carry
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Deadlift (Barbell)
4
4 reps
-
3
Good Morning
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Leg Extension
5
15 reps
-
7
Hamstring Curl
5
15 reps
-
8
Sit Up
4
10 reps
-
9
Suitcase Carry
3
2 reps
-
10
Single Arm Farmer Carry
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Deadlift (Barbell)
4
4 reps
-
3
Good Morning
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Leg Extension
5
15 reps
-
7
Hamstring Curl
5
15 reps
-
8
Sit Up
4
10 reps
-
9
Suitcase Carry
3
2 reps
-
10
Single Arm Farmer Carry
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Deadlift (Barbell)
4
4 reps
-
3
Good Morning
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Leg Extension
5
15 reps
-
7
Hamstring Curl
5
15 reps
-
8
Sit Up
4
10 reps
-
9
Suitcase Carry
3
2 reps
-
10
Single Arm Farmer Carry
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Deadlift (Barbell)
4
4 reps
-
3
Good Morning
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Leg Extension
5
15 reps
-
7
Hamstring Curl
5
15 reps
-
8
Sit Up
4
10 reps
-
9
Suitcase Carry
3
2 reps
-
10
Single Arm Farmer Carry
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Deadlift (Barbell)
4
4 reps
-
3
Good Morning
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Leg Extension
5
15 reps
-
7
Hamstring Curl
5
15 reps
-
8
Sit Up
4
10 reps
-
9
Suitcase Carry
3
2 reps
-
10
Single Arm Farmer Carry
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Deadlift (Barbell)
4
4 reps
-
3
Good Morning
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Leg Extension
5
15 reps
-
7
Hamstring Curl
5
15 reps
-
8
Sit Up
4
10 reps
-
9
Suitcase Carry
3
2 reps
-
10
Single Arm Farmer Carry
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Deadlift (Barbell)
4
4 reps
-
3
Good Morning
4
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
6
Leg Extension
5
15 reps
-
7
Hamstring Curl
5
15 reps
-
8
Sit Up
4
10 reps
-
9
Suitcase Carry
3
2 reps
-
10
Single Arm Farmer Carry
3
0.5 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@9
-
-
-
-
2
Close Grip Spotto Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Chest Fly (Cable)
1 Set
1 Set
15 Reps
15 Reps
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
7
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
-
Day 2
1
Hip Adductor (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@9
-
-
-
-
4
Heel Elevated Squats
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
6
Hack Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
9
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
10
Ab Wheel
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
11
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
-
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Seal Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
8
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 4
1
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@9
-
-
-
-
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Chest Press (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
7
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
9
Rolling Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@9
@9
@9
@9
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
3
Good Morning
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
7
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
8
Sit Up
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
9
Suitcase Carry
1 Set
1 Set
1 Set
2 Reps
2 Reps
2 Reps
-
-
-
10
Single Arm Farmer Carry
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-