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Strength and Hypertrophy

by Farook K.

Program Description

This program is designed to help you gain strength and muscle with mostly compound movements.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 27, 2025 02:26
  • Last Edited
    Sep 27, 2025 11:14
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Biceps
12.2%
Front Delts
10.5%
Chest
9.9%
Lats
8.5%
Upper Back
7.9%
Middle Delts
7.8%
Quadriceps
6.8%
Abs
4.9%
Hamstrings
4.7%
Forearms
3.9%
Glutes
3.7%
Rear Delts
2.3%
Abductors
1.2%
Adductors
0.8%
Calves
0.8%
Lower Back
0.5%
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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
Incline Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Machine)
5
8 reps
RPE 8
3
Chest Press (Machine)
5
8 reps
RPE 8
4
Tricep Pushdown (Cable)
5
8 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
5
8 reps
RPE 8
6
Abs Crunch (Machine)
3
8 reps
RPE 8
7
Plank
2
5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Machine)
5
8 reps
RPE 8
3
Chest Press (Machine)
5
8 reps
RPE 8
4
Tricep Pushdown (Cable)
5
8 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
5
8 reps
RPE 8
6
Abs Crunch (Machine)
3
8 reps
RPE 8
7
Plank
2
5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Machine)
5
8 reps
RPE 8
3
Chest Press (Machine)
5
8 reps
RPE 8
4
Tricep Pushdown (Cable)
5
8 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
5
8 reps
RPE 8
6
Abs Crunch (Machine)
3
8 reps
RPE 8
7
Plank
2
5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Machine)
5
8 reps
RPE 8
3
Chest Press (Machine)
5
8 reps
RPE 8
4
Tricep Pushdown (Cable)
5
8 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
5
8 reps
RPE 8
6
Abs Crunch (Machine)
3
8 reps
RPE 8
7
Plank
2
5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Machine)
5
8 reps
RPE 8
3
Chest Press (Machine)
5
8 reps
RPE 8
4
Tricep Pushdown (Cable)
5
8 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
5
8 reps
RPE 8
6
Abs Crunch (Machine)
3
8 reps
RPE 8
7
Plank
2
5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Machine)
5
8 reps
RPE 8
3
Chest Press (Machine)
5
8 reps
RPE 8
4
Tricep Pushdown (Cable)
5
8 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
5
8 reps
RPE 8
6
Abs Crunch (Machine)
3
8 reps
RPE 8
7
Plank
2
5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Machine)
5
8 reps
RPE 8
3
Chest Press (Machine)
5
8 reps
RPE 8
4
Tricep Pushdown (Cable)
5
8 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
5
8 reps
RPE 8
6
Abs Crunch (Machine)
3
8 reps
RPE 8
7
Plank
2
5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 8
2
Chest Fly (Machine)
5
8 reps
RPE 8
3
Chest Press (Machine)
5
8 reps
RPE 8
4
Tricep Pushdown (Cable)
5
8 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
5
8 reps
RPE 8
6
Abs Crunch (Machine)
3
8 reps
RPE 8
7
Plank
2
5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7.5
2
Barbell Row
5
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
5
8 reps
RPE 7.5
4
Bicep Curl (Barbell)
5
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
5
8 reps
RPE 7.5
6
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 7
7
Wrist Curls
2
35 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7.5
2
Barbell Row
5
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
5
8 reps
RPE 7.5
4
Bicep Curl (Barbell)
5
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
5
8 reps
RPE 7.5
6
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 7
7
Wrist Curls
2
35 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7.5
2
Barbell Row
5
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
5
8 reps
RPE 7.5
4
Bicep Curl (Barbell)
5
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
5
8 reps
RPE 7.5
6
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 7
7
Wrist Curls
2
35 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7.5
2
Barbell Row
5
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
5
8 reps
RPE 7.5
4
Bicep Curl (Barbell)
5
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
5
8 reps
RPE 7.5
6
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 7
7
Wrist Curls
2
35 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7.5
2
Barbell Row
5
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
5
8 reps
RPE 7.5
4
Bicep Curl (Barbell)
5
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
5
8 reps
RPE 7.5
6
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 7
7
Wrist Curls
2
35 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7.5
2
Barbell Row
5
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
5
8 reps
RPE 7.5
4
Bicep Curl (Barbell)
5
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
5
8 reps
RPE 7.5
6
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 7
7
Wrist Curls
2
35 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7.5
2
Barbell Row
5
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
5
8 reps
RPE 7.5
4
Bicep Curl (Barbell)
5
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
5
8 reps
RPE 7.5
6
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 7
7
Wrist Curls
2
35 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 7.5
2
Barbell Row
5
8 reps
RPE 8
3
Lat Pulldown (Close Grip)
5
8 reps
RPE 7.5
4
Bicep Curl (Barbell)
5
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
5
8 reps
RPE 7.5
6
Reverse Wrist Curl (Barbell)
2
15 reps
RPE 7
7
Wrist Curls
2
35 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8
2
Leg Press
5
8 reps
RPE 8
3
Leg Extension
5
8 reps
RPE 7.5
4
Lying Leg Curl
5
8 reps
RPE 7.5
5
Hip Abductor (Machine)
2
8 reps
RPE 6
6
Seated Calf Raise
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8
2
Leg Press
5
8 reps
RPE 8
3
Leg Extension
5
8 reps
RPE 7.5
4
Lying Leg Curl
5
8 reps
RPE 7.5
5
Hip Abductor (Machine)
2
8 reps
RPE 6
6
Seated Calf Raise
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8
2
Leg Press
5
8 reps
RPE 8
3
Leg Extension
5
8 reps
RPE 7.5
4
Lying Leg Curl
5
8 reps
RPE 7.5
5
Hip Abductor (Machine)
2
8 reps
RPE 6
6
Seated Calf Raise
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8
2
Leg Press
5
8 reps
RPE 8
3
Leg Extension
5
8 reps
RPE 7.5
4
Lying Leg Curl
5
8 reps
RPE 7.5
5
Hip Abductor (Machine)
2
8 reps
RPE 6
6
Seated Calf Raise
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8
2
Leg Press
5
8 reps
RPE 8
3
Leg Extension
5
8 reps
RPE 7.5
4
Lying Leg Curl
5
8 reps
RPE 7.5
5
Hip Abductor (Machine)
2
8 reps
RPE 6
6
Seated Calf Raise
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8
2
Leg Press
5
8 reps
RPE 8
3
Leg Extension
5
8 reps
RPE 7.5
4
Lying Leg Curl
5
8 reps
RPE 7.5
5
Hip Abductor (Machine)
2
8 reps
RPE 6
6
Seated Calf Raise
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8
2
Leg Press
5
8 reps
RPE 8
3
Leg Extension
5
8 reps
RPE 7.5
4
Lying Leg Curl
5
8 reps
RPE 7.5
5
Hip Abductor (Machine)
2
8 reps
RPE 6
6
Seated Calf Raise
2
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 8
2
Leg Press
5
8 reps
RPE 8
3
Leg Extension
5
8 reps
RPE 7.5
4
Lying Leg Curl
5
8 reps
RPE 7.5
5
Hip Abductor (Machine)
2
8 reps
RPE 6
6
Seated Calf Raise
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
8 reps
RPE 8
2
Incline Curl (Dumbbell)
5
8 reps
RPE 8
3
Hammer Curl (Cable)
5
8 reps
RPE 8
4
Bench Press (Close Grip)
5
8 reps
RPE 8
5
Skull Crusher (Barbell)
5
8 reps
RPE 7
6
Seated Dip (Machine)
5
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
8 reps
RPE 8
2
Incline Curl (Dumbbell)
5
8 reps
RPE 8
3
Hammer Curl (Cable)
5
8 reps
RPE 8
4
Bench Press (Close Grip)
5
8 reps
RPE 8
5
Skull Crusher (Barbell)
5
8 reps
RPE 7
6
Seated Dip (Machine)
5
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
8 reps
RPE 8
2
Incline Curl (Dumbbell)
5
8 reps
RPE 8
3
Hammer Curl (Cable)
5
8 reps
RPE 8
4
Bench Press (Close Grip)
5
8 reps
RPE 8
5
Skull Crusher (Barbell)
5
8 reps
RPE 7
6
Seated Dip (Machine)
5
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
8 reps
RPE 8
2
Incline Curl (Dumbbell)
5
8 reps
RPE 8
3
Hammer Curl (Cable)
5
8 reps
RPE 8
4
Bench Press (Close Grip)
5
8 reps
RPE 8
5
Skull Crusher (Barbell)
5
8 reps
RPE 7
6
Seated Dip (Machine)
5
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
8 reps
RPE 8
2
Incline Curl (Dumbbell)
5
8 reps
RPE 8
3
Hammer Curl (Cable)
5
8 reps
RPE 8
4
Bench Press (Close Grip)
5
8 reps
RPE 8
5
Skull Crusher (Barbell)
5
8 reps
RPE 7
6
Seated Dip (Machine)
5
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
8 reps
RPE 8
2
Incline Curl (Dumbbell)
5
8 reps
RPE 8
3
Hammer Curl (Cable)
5
8 reps
RPE 8
4
Bench Press (Close Grip)
5
8 reps
RPE 8
5
Skull Crusher (Barbell)
5
8 reps
RPE 7
6
Seated Dip (Machine)
5
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
8 reps
RPE 8
2
Incline Curl (Dumbbell)
5
8 reps
RPE 8
3
Hammer Curl (Cable)
5
8 reps
RPE 8
4
Bench Press (Close Grip)
5
8 reps
RPE 8
5
Skull Crusher (Barbell)
5
8 reps
RPE 7
6
Seated Dip (Machine)
5
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
5
8 reps
RPE 8
2
Incline Curl (Dumbbell)
5
8 reps
RPE 8
3
Hammer Curl (Cable)
5
8 reps
RPE 8
4
Bench Press (Close Grip)
5
8 reps
RPE 8
5
Skull Crusher (Barbell)
5
8 reps
RPE 7
6
Seated Dip (Machine)
5
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
8 reps
RPE 8
2
Overhead Press (Barbell)
5
8 reps
RPE 8
3
Lateral Raise (Cable)
5
15 reps
RPE 7.5
4
Seated Front Raise
5
8 reps
RPE 7.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
6
Hanging Leg Raise
2
12 reps
RPE 7
7
Plank
2
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
8 reps
RPE 8
2
Overhead Press (Barbell)
5
8 reps
RPE 8
3
Lateral Raise (Cable)
5
15 reps
RPE 7.5
4
Seated Front Raise
5
8 reps
RPE 7.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
6
Hanging Leg Raise
2
12 reps
RPE 7
7
Plank
2
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
8 reps
RPE 8
2
Overhead Press (Barbell)
5
8 reps
RPE 8
3
Lateral Raise (Cable)
5
15 reps
RPE 7.5
4
Seated Front Raise
5
8 reps
RPE 7.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
6
Hanging Leg Raise
2
12 reps
RPE 7
7
Plank
2
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
8 reps
RPE 8
2
Overhead Press (Barbell)
5
8 reps
RPE 8
3
Lateral Raise (Cable)
5
15 reps
RPE 7.5
4
Seated Front Raise
5
8 reps
RPE 7.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
6
Hanging Leg Raise
2
12 reps
RPE 7
7
Plank
2
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
8 reps
RPE 8
2
Overhead Press (Barbell)
5
8 reps
RPE 8
3
Lateral Raise (Cable)
5
15 reps
RPE 7.5
4
Seated Front Raise
5
8 reps
RPE 7.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
6
Hanging Leg Raise
2
12 reps
RPE 7
7
Plank
2
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
8 reps
RPE 8
2
Overhead Press (Barbell)
5
8 reps
RPE 8
3
Lateral Raise (Cable)
5
15 reps
RPE 7.5
4
Seated Front Raise
5
8 reps
RPE 7.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
6
Hanging Leg Raise
2
12 reps
RPE 7
7
Plank
2
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
8 reps
RPE 8
2
Overhead Press (Barbell)
5
8 reps
RPE 8
3
Lateral Raise (Cable)
5
15 reps
RPE 7.5
4
Seated Front Raise
5
8 reps
RPE 7.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
6
Hanging Leg Raise
2
12 reps
RPE 7
7
Plank
2
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
5
8 reps
RPE 8
2
Overhead Press (Barbell)
5
8 reps
RPE 8
3
Lateral Raise (Cable)
5
15 reps
RPE 7.5
4
Seated Front Raise
5
8 reps
RPE 7.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 7.5
6
Hanging Leg Raise
2
12 reps
RPE 7
7
Plank
2
5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Dumbbell Bench Pullover
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Dumbbell Bench Pullover
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Dumbbell Bench Pullover
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Dumbbell Bench Pullover
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Dumbbell Bench Pullover
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Dumbbell Bench Pullover
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Dumbbell Bench Pullover
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Dumbbell Bench Pullover
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Lat Pulldown
5 Sets
8 Reps
@7.5
2
Barbell Row
5 Sets
8 Reps
@8
3
Lat Pulldown (Close Grip)
5 Sets
8 Reps
@7.5
4
Bicep Curl (Barbell)
5 Sets
8 Reps
@8
5
Hammer Curl (Dumbbell)
5 Sets
8 Reps
@7.5
6
Reverse Wrist Curl (Barbell)
2 Sets
15 Reps
@7
7
Wrist Curls
2 Sets
35 Reps
@7.5
Day 3
1
Squat (Barbell)
5 Sets
8 Reps
@8
2
Leg Press
5 Sets
8 Reps
@8
3
Leg Extension
5 Sets
8 Reps
@7.5
4
Lying Leg Curl
5 Sets
8 Reps
@7.5
5
Hip Abductor (Machine)
2 Sets
8 Reps
@6
6
Seated Calf Raise
2 Sets
8 Reps
@7
Day 4
1
Bicep Curl (EZ Bar)
5 Sets
8 Reps
@8
2
Incline Curl (Dumbbell)
5 Sets
8 Reps
@8
3
Hammer Curl (Cable)
5 Sets
8 Reps
@8
4
Bench Press (Close Grip)
5 Sets
8 Reps
@8
5
Skull Crusher (Barbell)
5 Sets
8 Reps
@7
6
Seated Dip (Machine)
5 Sets
8 Reps
@7
Day 5
1
Overhead Press (Machine)
5 Sets
8 Reps
@8
2
Overhead Press (Barbell)
5 Sets
8 Reps
@8
3
Lateral Raise (Cable)
5 Sets
15 Reps
@7.5
4
Seated Front Raise
5 Sets
8 Reps
@7.5
5
Rear Delt Fly (Machine)
5 Sets
15 Reps
@7.5
6
Hanging Leg Raise
2 Sets
12 Reps
@7
7
Plank
2 Sets
5 mins
@7
Day 6
1
Deadlift (Barbell)
3 Sets
5 Reps
@8
2
Dumbbell Bench Pullover
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
4
Seated Row (Cable)
3 Sets
8 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
5 Sets
8 Reps
@8
2
Chest Fly (Machine)
5 Sets
8 Reps
@8
3
Chest Press (Machine)
5 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)
5 Sets
8 Reps
@8
5
Overhead Tricep Extension (Dumbbell)
5 Sets
8 Reps
@8
6
Abs Crunch (Machine)
3 Sets
8 Reps
@8
7
Plank
2 Sets
5 mins
@7