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Hyperbolic Time Chamber

by Jaron Z.
1 athletes joined

Program Description

This program is designed to maintain the muscle built during a massing phase. Low/ moderate volume, but high intensity.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 17, 2024 09:17
  • Last Edited
    Dec 02, 2025 01:24

Summary

Unleash your potential with the Hyperbolic Time Chamber, a 6-week program designed to maximize your strength and hypertrophy through targeted training. Committing to 6 days a week, you'll focus on both hinge and quad movements, integrating exercises like High Bar Squats, Deadlifts, and Leg Presses to sculpt your legs and build a powerful foundation. This program is perfect for those ready to push their limits and achieve serious gains in the gym. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Front Delts
10.1%
Triceps
8.5%
Forearms
8.3%
Biceps
8.1%
Middle Delts
8%
Hamstrings
7.8%
Abs
7%
Chest
6.1%
Lats
5.6%
Quadriceps
5.4%
Glutes
4.8%
Calves
3.7%
Rear Delts
2.4%
Abductors
1.1%
Adductors
1%
Lower Back
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Fly (Dumbbell)
3
8-15 reps
RPE 8-10
3
Barbell Row
2
8-12 reps
RPE 8-10
4
Pullover (Dumbbell)
2
8-20 reps
RPE 8-10
5
Lat Pulldown
2
8-15 reps
RPE 8-10
6A
Shrug (Barbell)
3
8-15 reps
RPE 10
6B
Front Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-15 reps
RPE 8-10
2
Incline Chest Fly (Dumbbell)
2
8-20 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
10-20 reps
RPE 8-10
4
Front Raise
3
10-30 reps
RPE 10
5
Barbell Row
2
8-15 reps
RPE 8-10
6
Pullover (Dumbbell)
2
8-20 reps
RPE 8-10
7
Seated Row (Cable)
2
8-20 reps
RPE 8-10
8
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-15 reps
RPE 8-10
2
Incline Chest Fly (Dumbbell)
2
8-20 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
10-20 reps
RPE 8-10
4
Front Raise
3
10-30 reps
RPE 10
5
Barbell Row
2
8-15 reps
RPE 8-10
6
Pullover (Dumbbell)
2
8-20 reps
RPE 8-10
7
Seated Row (Cable)
2
8-20 reps
RPE 8-10
8
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Fly (Dumbbell)
3
8-15 reps
RPE 8-10
3
Barbell Row
2
8-12 reps
RPE 8-10
4
Pullover (Dumbbell)
2
8-20 reps
RPE 8-10
5
Lat Pulldown
2
8-15 reps
RPE 8-10
6A
Shrug (Barbell)
3
8-15 reps
RPE 10
6B
Front Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Fly (Dumbbell)
3
8-15 reps
RPE 8-10
3
Barbell Row
2
8-12 reps
RPE 8-10
4
Pullover (Dumbbell)
2
8-20 reps
RPE 8-10
5
Lat Pulldown
2
8-15 reps
RPE 8-10
6A
Shrug (Barbell)
3
8-15 reps
RPE 10
6B
Front Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Fly (Dumbbell)
3
8-15 reps
RPE 8-10
3
Barbell Row
2
8-12 reps
RPE 8-10
4
Pullover (Dumbbell)
2
8-20 reps
RPE 8-10
5
Lat Pulldown
2
8-15 reps
RPE 8-10
6A
Shrug (Barbell)
3
8-15 reps
RPE 10
6B
Front Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
7
Upright Row (Barbell)
2
8-15 reps
RPE 8-10
8A
Wrist Curls
4
10-30 reps
RPE 10
8B
Reverse Wrist Curl (Barbell)
4
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3
Overhead Tricep Extension (Cable)
3
20-30 reps
RPE 8-10
4
Bayesian Curl
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-20 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
7
Upright Row (Barbell)
2
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3
Overhead Tricep Extension (Cable)
3
20-30 reps
RPE 8-10
4
Bayesian Curl
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-20 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
7
Upright Row (Barbell)
2
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
7
Upright Row (Barbell)
2
8-15 reps
RPE 8-10
8A
Wrist Curls
4
10-30 reps
RPE 10
8B
Reverse Wrist Curl (Barbell)
4
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
7
Upright Row (Barbell)
2
8-15 reps
RPE 8-10
8A
Wrist Curls
4
10-30 reps
RPE 10
8B
Reverse Wrist Curl (Barbell)
4
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8-10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
7
Upright Row (Barbell)
2
8-15 reps
RPE 8-10
8A
Wrist Curls
4
10-30 reps
RPE 10
8B
Reverse Wrist Curl (Barbell)
4
10-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-15 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Standing Calf Raise
4
10-20 reps
RPE 8-10
6
Cable Crunch
3
8-20 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-15 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Standing Calf Raise
4
10-20 reps
RPE 8-10
6
Cable Crunch
3
8-20 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-15 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Standing Calf Raise
4
10-20 reps
RPE 8-10
6
Cable Crunch
3
8-20 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
3
8-15 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Standing Calf Raise
4
10-20 reps
RPE 8-10
6
Cable Crunch
3
8-20 reps
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8-10
3
Barbell Row
2
8-15 reps
RPE 8-10
4
Face Pull
3
10-20 reps
RPE 10
5
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-10
6
Chest Fly (Machine)
3
8-15 reps
RPE 8-10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-15 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
2
8-20 reps
RPE 8-10
3
Barbell Row
2
10-20 reps
RPE 8-10
4
Face Pull
3
10-30 reps
RPE 10
5
Guillotine Press
2
8-15 reps
RPE 8-10
6
Incline Fly Press (Dumbbell)
2
10-20 reps
RPE 8-10
7
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 8-10
8
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-15 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
2
8-20 reps
RPE 8-10
3
Barbell Row
2
10-20 reps
RPE 8-10
4
Face Pull
3
10-30 reps
RPE 10
5
Guillotine Press
2
8-15 reps
RPE 8-10
6
Incline Fly Press (Dumbbell)
2
10-20 reps
RPE 8-10
7
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 8-10
8
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8-10
3
Barbell Row
2
8-15 reps
RPE 8-10
4
Face Pull
3
10-20 reps
RPE 10
5
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-10
6
Chest Fly (Machine)
3
8-15 reps
RPE 8-10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8-10
3
Barbell Row
2
8-15 reps
RPE 8-10
4
Face Pull
3
10-20 reps
RPE 10
5
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-10
6
Chest Fly (Machine)
3
8-15 reps
RPE 8-10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8-10
3
Barbell Row
2
8-15 reps
RPE 8-10
4
Face Pull
3
10-20 reps
RPE 10
5
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-10
6
Chest Fly (Machine)
3
8-15 reps
RPE 8-10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
2
Upright Row (Cable)
3
8-15 reps
RPE 8-10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
6
Reverse Curl (Barbell)
3
8-15 reps
RPE 8-10
7A
Wrist Curls
4
10-30 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
4
10-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 10
3
Upright Row (Cable)
3
10-30 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
V-Handle Tricep Pushdown (Cable)
3
8-20 reps
RPE 10
7
Meadows Curls
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 10
3
Upright Row (Cable)
3
10-30 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
V-Handle Tricep Pushdown (Cable)
3
8-20 reps
RPE 10
7
Meadows Curls
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
2
Upright Row (Cable)
3
8-15 reps
RPE 8-10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
6
Reverse Curl (Barbell)
3
8-15 reps
RPE 8-10
7A
Wrist Curls
4
10-30 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
4
10-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
2
Upright Row (Cable)
3
8-15 reps
RPE 8-10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
6
Reverse Curl (Barbell)
3
8-15 reps
RPE 8-10
7A
Wrist Curls
4
10-30 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
4
10-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
2
Upright Row (Cable)
3
8-15 reps
RPE 8-10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
6
Reverse Curl (Barbell)
3
8-15 reps
RPE 8-10
7A
Wrist Curls
4
10-30 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
4
10-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
2
6-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
4
Leg Press
2
8-15 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
High Bar Squat (Barbell)
2
6-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-15 reps
RPE 8-10
4
Leg Press
2
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
4
8-30 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
High Bar Squat (Barbell)
2
6-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-15 reps
RPE 8-10
4
Leg Press
2
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
4
8-30 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
2
6-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
4
Leg Press
2
8-15 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
2
6-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
4
Leg Press
2
8-15 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
Platz Squat
2
6-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
4
Leg Press
2
8-15 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
3
8-20 reps
RPE 8-10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Fly (Dumbbell)
3 Sets
8-15 Reps
@8-10
3
Barbell Row
2 Sets
8-12 Reps
@8-10
4
Pullover (Dumbbell)
2 Sets
8-20 Reps
@8-10
5
Lat Pulldown
2 Sets
8-15 Reps
@8-10
6A
Shrug (Barbell)
3 Sets
8-15 Reps
@10
6B
Front Raise
3 Sets
10-20 Reps
@10
Day 2
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8-10
3
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
@8-10
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8-10
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
7
Upright Row (Barbell)
2 Sets
8-15 Reps
@8-10
8A
Wrist Curls
4 Sets
10-30 Reps
@10
8B
Reverse Wrist Curl (Barbell)
4 Sets
10-30 Reps
@10
Day 3
1
Leg Curl
3 Sets
8-20 Reps
@8-10
2
Leg Press
3 Sets
8-15 Reps
@8-10
3
Leg Extension
2 Sets
8-20 Reps
@8-10
4
Squat (Barbell)
2 Sets
5-12 Reps
@8-10
5
Standing Calf Raise
4 Sets
10-20 Reps
@8-10
6
Cable Crunch
3 Sets
8-20 Reps
@10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 4
1
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
@8-10
2
Lat Pulldown (Close Grip)
2 Sets
8-15 Reps
@8-10
3
Barbell Row
2 Sets
8-15 Reps
@8-10
4
Face Pull
3 Sets
10-20 Reps
@10
5
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8-10
6
Chest Fly (Machine)
3 Sets
8-15 Reps
@8-10
7
Shrug (Barbell)
3 Sets
8-20 Reps
@10
Day 5
1
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
2
Upright Row (Cable)
3 Sets
8-15 Reps
@8-10
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
4
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8-10
5
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@10
6
Reverse Curl (Barbell)
3 Sets
8-15 Reps
@8-10
7A
Wrist Curls
4 Sets
10-30 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
4 Sets
10-30 Reps
@10
Day 6
1
Lying Leg Curl
3 Sets
8-20 Reps
@8-10
2
Platz Squat
2 Sets
6-12 Reps
@8-10
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8-10
4
Leg Press
2 Sets
8-15 Reps
@8-10
5
Leg Press Calf Raise
4 Sets
10-30 Reps
@10
6
Cable Crunch
3 Sets
8-20 Reps
@8-10
7
Hanging Leg Raise
3 Sets
AMRAP
@10