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KAMINA - Bro Split 5D

by LEEK365

Program Description

To make your gym week enjoyable

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 28, 2025 02:07
  • Last Edited
    Nov 28, 2025 02:23
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.2%
Front Delts
13.4%
Upper Back
12.5%
Biceps
9.2%
Chest
8.4%
Middle Delts
8.4%
Lats
8.4%
Quadriceps
6.1%
Hamstrings
6.1%
Glutes
4.5%
Forearms
1.7%
Rear Delts
1.7%
Abs
1.4%
Lower Back
0.8%
Abductors
0.8%
Adductors
0.6%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Underhand Lat Pulldown
3
10 reps
RPE 9
4
Chest Supported Row (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Lat Prayer
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Machine Preacher Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Underhand Lat Pulldown
3
10 reps
RPE 9
4
Chest Supported Row (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Lat Prayer
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Machine Preacher Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Underhand Lat Pulldown
3
10 reps
RPE 9
4
Chest Supported Row (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Lat Prayer
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Machine Preacher Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Underhand Lat Pulldown
3
10 reps
RPE 9
4
Chest Supported Row (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Lat Prayer
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Machine Preacher Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Underhand Lat Pulldown
3
10 reps
RPE 9
4
Chest Supported Row (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Lat Prayer
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Machine Preacher Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Underhand Lat Pulldown
3
10 reps
RPE 9
4
Chest Supported Row (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Lat Prayer
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Machine Preacher Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Underhand Lat Pulldown
3
10 reps
RPE 9
4
Chest Supported Row (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Lat Prayer
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Machine Preacher Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 9
3
Underhand Lat Pulldown
3
10 reps
RPE 9
4
Chest Supported Row (Machine)
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Lat Prayer
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Machine Preacher Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Goblet Squat
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Goblet Squat
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Goblet Squat
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Goblet Squat
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Goblet Squat
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Goblet Squat
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Goblet Squat
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Goblet Squat
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
3
Hammer Curl (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Push Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Upright Row (Dumbbell)
3
10 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Upright Row (Dumbbell)
3
10 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Upright Row (Dumbbell)
3
10 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Upright Row (Dumbbell)
3
10 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Upright Row (Dumbbell)
3
10 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Upright Row (Dumbbell)
3
10 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Upright Row (Dumbbell)
3
10 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Upright Row (Dumbbell)
3
10 reps
RPE 9
3
One Arm Lateral Raise (Cable)
2
1
15 reps
15 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
15 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Chest Press (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Dip (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 2
1
Pull-Up (Bodyweight)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@9
3
Underhand Lat Pulldown
3 Sets
10 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
5
Lat Prayer
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
6
Bayesian Curl
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
7
Machine Preacher Curl
2 Sets
AMRAP
@10
Day 3
1
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Leg Press (45 Degrees)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Goblet Squat
1 Set
1 Set
10 Reps
10 Reps
@9
@10
Day 4
1
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Tricep Pushdown (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
3
Hammer Curl (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Push Up
3 Sets
AMRAP
@10
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
2
Upright Row (Dumbbell)
3 Sets
10 Reps
@9
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
4
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
5
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10