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LULU 3.1 (Strength & Hypertrophy)

by Raheel Khan

Program Description

A 4-day Upper/Lower split designed for Hypertrophy and Strength with a specialised focus on Arm growth ("The Insult-Proof Arms") and Fat Loss via strategic cardio. Goal: Muscle Building, Arm Size, Fat Loss. Level: Intermediate/Advanced Schedule: 4 Lifting Days, 2 Cardio Days, 1 Rest Day. This 3 Version of LULU Workout Serise.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 04, 2025 02:39
  • Last Edited
    Jan 23, 2026 01:36

Summary

Unleash your potential with the LULU program, a dynamic 4-week workout plan designed for serious lifters. Committing to four days a week, you'll tackle a balanced mix of lower and upper body workouts, incorporating machines and free weights to build strength and enhance muscle definition. Each session is carefully crafted with high-intensity exercises, ensuring you push your limits while maximizing results. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Abs
11.8%
Quadriceps
9.1%
Hamstrings
8.2%
Upper Back
8.2%
Triceps
7.7%
Front Delts
7.4%
Chest
6.8%
Glutes
6.4%
Biceps
6.4%
Forearms
5.9%
Lats
5.5%
Rear Delts
4.5%
Middle Delts
3.9%
Calves
3.6%
Lower Back
1.8%
Other
1.1%
Abductors
0.9%
Adductors
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 9
4
Standing Calf Raise
3
15 reps
RPE 9
5
Wrist Curls
3
10 reps
RPE 9
6
Reverse Wrist Curl (Barbell)
3
9 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Wall Raises
3
25 reps
RPE 7
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Wall Raises
3
25 reps
RPE 7
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Wall Raises
3
25 reps
RPE 7
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Wall Raises
3
25 reps
RPE 7
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Wall Raises
3
25 reps
RPE 7
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Wall Raises
3
25 reps
RPE 7
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tibialis Wall Raises
3
25 reps
RPE 7
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
3
12 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
10 reps
RPE 9
1B
Lateral Raise (Cable)
3
10 reps
RPE 9
2A
Bench Press (Smith Machine)
3
8 reps
RPE 9
2B
Chest Supported Row (Machine)
3
10 reps
RPE 9
3A
Rear Delt Fly (Machine)
3
15 reps
RPE 9
3B
Chest Press (Machine)
3
10 reps
RPE 9
4A
Tricep Kickback
3
10 reps
RPE 9
4B
Bicep Curl (Barbell)
3
10 reps
RPE 9
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
8 reps
RPE 9
1B
Chest Supported Row (Machine)
3
10 reps
RPE 9
2A
Rear Delt Fly (Machine)
3
15 reps
RPE 9
2B
Lateral Raise (Cable)
3
10 reps
RPE 9
3A
Tricep Kickback
3
10 reps
RPE 9
3B
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
8 reps
RPE 9
1B
Chest Supported Row (Machine)
3
10 reps
RPE 9
2A
Rear Delt Fly (Machine)
3
15 reps
RPE 9
2B
Lateral Raise (Cable)
3
10 reps
RPE 9
3A
Tricep Kickback
3
10 reps
RPE 9
3B
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
15 reps
RPE 9
5
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
8 reps
RPE 9
1B
Chest Supported Row (Machine)
3
10 reps
RPE 9
2A
Rear Delt Fly (Machine)
3
15 reps
RPE 9
2B
Pec Deck (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4A
Tricep Kickback
3
10 reps
RPE 9
4B
Bicep Curl (Barbell)
3
10 reps
RPE 9
5A
Abs Crunch (Bodyweight)
3
15 reps
RPE 9
5B
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
8 reps
RPE 9
1B
Chest Supported Row (Machine)
3
10 reps
RPE 9
2A
Rear Delt Fly (Machine)
3
15 reps
RPE 9
2B
Pec Deck (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4A
Tricep Kickback
3
10 reps
RPE 9
4B
Bicep Curl (Barbell)
3
10 reps
RPE 9
5A
Abs Crunch (Bodyweight)
3
15 reps
RPE 9
5B
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
8 reps
RPE 9
1B
Chest Supported Row (Machine)
3
10 reps
RPE 9
2A
Rear Delt Fly (Machine)
3
15 reps
RPE 9
2B
Pec Deck (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4A
Tricep Kickback
3
10 reps
RPE 9
4B
Bicep Curl (Barbell)
3
10 reps
RPE 9
5A
Abs Crunch (Bodyweight)
3
15 reps
RPE 9
5B
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
8 reps
RPE 9
1B
Chest Supported Row (Machine)
3
10 reps
RPE 9
2A
Rear Delt Fly (Machine)
3
15 reps
RPE 9
2B
Pec Deck (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4A
Tricep Kickback
3
10 reps
RPE 9
4B
Bicep Curl (Barbell)
3
10 reps
RPE 9
5A
Abs Crunch (Bodyweight)
3
15 reps
RPE 9
5B
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Smith Machine)
3
8 reps
RPE 9
1B
Chest Supported Row (Machine)
3
10 reps
RPE 9
2A
Rear Delt Fly (Machine)
3
15 reps
RPE 9
2B
Pec Deck (Machine)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
10 reps
RPE 9
4A
Tricep Kickback
3
10 reps
RPE 9
4B
Bicep Curl (Barbell)
3
10 reps
RPE 9
5A
Abs Crunch (Bodyweight)
3
15 reps
RPE 9
5B
Reverse Wrist Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Seated Calf Raise
3
10 reps
RPE 9
5
Landmine Oblique Twist
3
10 reps
RPE 9
6
Abs Crunch (Machine)
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Seated Row (Cable)
3
10 reps
RPE 9
2A
Lat Pulldown
3
10 reps
RPE 9
2B
Chest Fly (Cable)
3
10 reps
RPE 9
3A
Lateral Raise (Cable)
3
10 reps
RPE 9
3B
Face Pull
3
10 reps
RPE 9
4A
Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
5B
Wrist Curls
3
10 reps
RPE 9
6
Lying Leg Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Wall Raises
2
20 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Landmine Oblique Twist
3
20 reps
RPE 9
6
Seated Calf Raise
3
10 reps
RPE 9
7
Abs Crunch (Machine)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Wall Raises
2
20 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Landmine Oblique Twist
3
20 reps
RPE 9
6
Seated Calf Raise
3
10 reps
RPE 9
7
Abs Crunch (Machine)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Wall Raises
2
20 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Landmine Oblique Twist
3
20 reps
RPE 9
6
Seated Calf Raise
3
10 reps
RPE 9
7
Abs Crunch (Machine)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Wall Raises
2
20 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Landmine Oblique Twist
3
20 reps
RPE 9
6
Seated Calf Raise
3
10 reps
RPE 9
7
Abs Crunch (Machine)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Wall Raises
2
20 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Landmine Oblique Twist
3
20 reps
RPE 9
6
Seated Calf Raise
3
10 reps
RPE 9
7
Abs Crunch (Machine)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Wall Raises
2
20 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Landmine Oblique Twist
3
20 reps
RPE 9
6
Seated Calf Raise
3
10 reps
RPE 9
7
Abs Crunch (Machine)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tibialis Wall Raises
2
20 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Landmine Oblique Twist
3
20 reps
RPE 9
6
Seated Calf Raise
3
10 reps
RPE 9
7
Abs Crunch (Machine)
3
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Lat Pulldown
3
12 reps
RPE 9
2A
Seated Row (Cable)
3
12 reps
RPE 9
2B
Chest Fly (Cable)
3
15 reps
RPE 9
3A
Lateral Raise (Cable)
3
10 reps
RPE 9
3B
Face Pull
3
10 reps
RPE 9
4A
Tricep Extension (Cable)
3
15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
5
Wrist Curls
3
10 reps
RPE 9
6
Lying Leg Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Lat Pulldown
3
12 reps
RPE 9
2A
Seated Row (Cable)
3
12 reps
RPE 9
2B
Chest Fly (Cable)
3
15 reps
RPE 9
3A
Lateral Raise (Cable)
3
10 reps
RPE 9
3B
Face Pull
3
10 reps
RPE 9
4A
Tricep Extension (Cable)
3
15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
5A
Wrist Curls
3
10 reps
RPE 9
5B
Lying Leg Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Lat Pulldown
3
12 reps
RPE 9
2A
Seated Row (Cable)
3
12 reps
RPE 9
2B
Chest Fly (Cable)
3
15 reps
RPE 9
3A
Lateral Raise (Cable)
3
10 reps
RPE 9
3B
Face Pull
3
10 reps
RPE 9
4A
Tricep Extension (Cable)
3
15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
5A
Wrist Curls
3
10 reps
RPE 9
5B
Lying Leg Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Lat Pulldown
3
12 reps
RPE 9
2A
Seated Row (Cable)
3
12 reps
RPE 9
2B
Chest Fly (Cable)
3
15 reps
RPE 9
3A
Lateral Raise (Cable)
3
10 reps
RPE 9
3B
Face Pull
3
10 reps
RPE 9
4A
Tricep Extension (Cable)
3
15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
5A
Wrist Curls
3
10 reps
RPE 9
5B
Lying Leg Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Lat Pulldown
3
12 reps
RPE 9
2A
Seated Row (Cable)
3
12 reps
RPE 9
2B
Chest Fly (Cable)
3
15 reps
RPE 9
3A
Lateral Raise (Cable)
3
10 reps
RPE 9
3B
Face Pull
3
10 reps
RPE 9
4A
Tricep Extension (Cable)
3
15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
5A
Wrist Curls
3
10 reps
RPE 9
5B
Lying Leg Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Lat Pulldown
3
12 reps
RPE 9
2A
Seated Row (Cable)
3
12 reps
RPE 9
2B
Chest Fly (Cable)
3
15 reps
RPE 9
3A
Lateral Raise (Cable)
3
10 reps
RPE 9
3B
Face Pull
3
10 reps
RPE 9
4A
Tricep Extension (Cable)
3
15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
5A
Wrist Curls
3
10 reps
RPE 9
5B
Lying Leg Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
1B
Lat Pulldown
3
12 reps
RPE 9
2A
Seated Row (Cable)
3
12 reps
RPE 9
2B
Chest Fly (Cable)
3
15 reps
RPE 9
3A
Lateral Raise (Cable)
3
10 reps
RPE 9
3B
Face Pull
3
10 reps
RPE 9
4A
Tricep Extension (Cable)
3
15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
5A
Wrist Curls
3
10 reps
RPE 9
5B
Lying Leg Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
5
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
@9
@9
@9
7
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@9
@9
@9
Day 2
1A
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
1B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
2A
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
2B
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3A
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
3B
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4A
Tricep Kickback
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4B
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4
Seated Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Landmine Oblique Twist
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@10
@10
@10
Day 4
1A
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
1B
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
2A
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
2B
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3B
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4A
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5A
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5B
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6
Lying Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9