Program Description
The purpose of this program is to provide a balanced, 4-day training regimen that enhances not only strength and muscle size but also functionality and athleticism. It is designed to target all muscle groups and incorporates the big compound lifts with no particular focus on any one lift. Suitable for individuals looking to build functional strength while maximizing strength and hypertrophy in a well-structured, efficient manner. *An additional 4th day of training can be added incorporating low fatigue exercises (Hip flexor, Calf raises, Mobility, Stability, Core and abs training etc.)
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedMay 16, 2025 11:59
- Last EditedJul 14, 2025 01:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Chest Fly (Machine)
3
12-18 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Chest Supported Row (Dumbbell)
3
12-18 reps
RPE 10
3A
Chest Press (Machine)
3
8-12 reps
RPE 10
3B
Chest Supported Row (Machine)
3
10-14 reps
RPE 10
4
Chest Fly (Cable)
2
12-18 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-18 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Chest Supported Row (Dumbbell)
3
12-18 reps
RPE 10
3A
Chest Press (Machine)
3
8-12 reps
RPE 10
3B
Chest Supported Row (Machine)
3
10-14 reps
RPE 10
4
Chest Fly (Cable)
2
12-18 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-18 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Chest Supported Row (Dumbbell)
3
12-18 reps
RPE 10
3A
Chest Press (Machine)
3
8-12 reps
RPE 10
3B
Chest Supported Row (Machine)
3
10-14 reps
RPE 10
4
Chest Fly (Cable)
2
12-18 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-18 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Chest Supported Row (Dumbbell)
3
12-18 reps
RPE 10
3A
Chest Press (Machine)
3
8-12 reps
RPE 10
3B
Chest Supported Row (Machine)
3
10-14 reps
RPE 10
4
Chest Fly (Cable)
2
12-18 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-18 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Chest Supported Row (Dumbbell)
3
12-18 reps
RPE 10
3A
Chest Press (Machine)
3
8-12 reps
RPE 10
3B
Chest Supported Row (Machine)
3
10-14 reps
RPE 10
4
Chest Fly (Cable)
2
12-18 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-18 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Chest Supported Row (Dumbbell)
3
12-18 reps
RPE 10
3A
Chest Press (Machine)
3
8-12 reps
RPE 10
3B
Chest Supported Row (Machine)
3
10-14 reps
RPE 10
4
Chest Fly (Cable)
2
12-18 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5B
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
12-17 reps
RPE 10
1B
Squat (Barbell)
2
8-12 reps
RPE 8
2
Single Leg Deadlift
2
8-12 reps
RPE 10
3
Lunge (Barbell)
1
8-15 reps
RPE 10
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Leg Press
2
12-20 reps
RPE 10
6A
Hip Adductor (Machine)
2
8-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
12-17 reps
RPE 10
1B
Squat (Barbell)
2
8-12 reps
RPE 8
2
Single Leg Deadlift
2
8-12 reps
RPE 10
3
Lunge (Barbell)
1
8-15 reps
RPE 10
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Leg Press
2
12-20 reps
RPE 10
6A
Hip Adductor (Machine)
2
8-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
12-17 reps
RPE 10
1B
Squat (Barbell)
2
8-12 reps
RPE 8
2
Single Leg Deadlift
2
8-12 reps
RPE 10
3
Lunge (Barbell)
1
8-15 reps
RPE 10
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Leg Press
2
12-20 reps
RPE 10
6A
Hip Adductor (Machine)
2
8-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
12-17 reps
RPE 10
1B
Squat (Barbell)
2
8-12 reps
RPE 8
2
Single Leg Deadlift
2
8-12 reps
RPE 10
3
Lunge (Barbell)
1
8-15 reps
RPE 10
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Leg Press
2
12-20 reps
RPE 10
6A
Hip Adductor (Machine)
2
8-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
12-17 reps
RPE 10
1B
Squat (Barbell)
2
8-12 reps
RPE 8
2
Single Leg Deadlift
2
8-12 reps
RPE 10
3
Lunge (Barbell)
1
8-15 reps
RPE 10
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Leg Press
2
12-20 reps
RPE 10
6A
Hip Adductor (Machine)
2
8-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
12-17 reps
RPE 10
1B
Squat (Barbell)
2
8-12 reps
RPE 8
2
Single Leg Deadlift
2
8-12 reps
RPE 10
3
Lunge (Barbell)
1
8-15 reps
RPE 10
4
Split Squat (Dumbbell)
2
8-12 reps
RPE 9
5
Leg Press
2
12-20 reps
RPE 10
6A
Hip Adductor (Machine)
2
8-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Hanging Leg Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
2
Dip (Weighted)
2
1
7-10 reps
7-10 reps
RPE 8
RPE 10
3
Chin-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Chest Supported Row (Dumbbell)
3
12-18 reps
RPE 10
5A
Chest Fly (Machine)
3
12-16 reps
RPE 10
5B
Lat Pulldown
2
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-17 reps
RPE 10
6B
Bicep Curl (Cable)
2
12-17 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
2
Dip (Weighted)
2
1
7-10 reps
7-10 reps
RPE 8
RPE 10
3
Chin-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Chest Supported Row (Dumbbell)
3
12-18 reps
RPE 10
5A
Chest Fly (Machine)
3
12-16 reps
RPE 10
5B
Lat Pulldown
2
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-17 reps
RPE 10
6B
Bicep Curl (Cable)
2
12-17 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
2
Dip (Weighted)
2
1
7-10 reps
7-10 reps
RPE 8
RPE 10
3
Chin-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Chest Supported Row (Dumbbell)
3
12-18 reps
RPE 10
5A
Chest Fly (Machine)
3
12-16 reps
RPE 10
5B
Lat Pulldown
2
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-17 reps
RPE 10
6B
Bicep Curl (Cable)
2
12-17 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
2
Dip (Weighted)
2
1
7-10 reps
7-10 reps
RPE 8
RPE 10
3
Chin-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Chest Supported Row (Dumbbell)
3
12-18 reps
RPE 10
5A
Chest Fly (Machine)
3
12-16 reps
RPE 10
5B
Lat Pulldown
2
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-17 reps
RPE 10
6B
Bicep Curl (Cable)
2
12-17 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
2
Dip (Weighted)
2
1
7-10 reps
7-10 reps
RPE 8
RPE 10
3
Chin-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Chest Supported Row (Dumbbell)
3
12-18 reps
RPE 10
5A
Chest Fly (Machine)
3
12-16 reps
RPE 10
5B
Lat Pulldown
2
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-17 reps
RPE 10
6B
Bicep Curl (Cable)
2
12-17 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
2
Dip (Weighted)
2
1
7-10 reps
7-10 reps
RPE 8
RPE 10
3
Chin-Up (Weighted)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 10
4
Chest Supported Row (Dumbbell)
3
12-18 reps
RPE 10
5A
Chest Fly (Machine)
3
12-16 reps
RPE 10
5B
Lat Pulldown
2
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
12-17 reps
RPE 10
6B
Bicep Curl (Cable)
2
12-17 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
8-12 reps
RPE 9
2
Cable Crunch
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
8-12 reps
RPE 9
2
Cable Crunch
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
8-12 reps
RPE 9
2
Cable Crunch
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
8-12 reps
RPE 9
2
Cable Crunch
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
8-12 reps
RPE 9
2
Cable Crunch
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
8-12 reps
RPE 9
2
Cable Crunch
3
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
8-14 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
2A
Landmine Press
3
8-12 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
10-16 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
12-16 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Reverse Bicep Curl (EZ Bar)
2
12-18 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
8-14 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
2A
Landmine Press
3
8-12 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
10-16 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
12-16 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Reverse Bicep Curl (EZ Bar)
2
12-18 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
8-14 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
2A
Landmine Press
3
8-12 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
10-16 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
12-16 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Reverse Bicep Curl (EZ Bar)
2
12-18 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
8-14 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
2A
Landmine Press
3
8-12 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
10-16 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
12-16 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Reverse Bicep Curl (EZ Bar)
2
12-18 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
8-14 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
2A
Landmine Press
3
8-12 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
10-16 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
12-16 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Reverse Bicep Curl (EZ Bar)
2
12-18 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
3
8-14 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
2A
Landmine Press
3
8-12 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
10-16 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
3B
Lateral Raise (Cable)
2
12-16 reps
RPE 10
4
Front Raise
2
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6A
Reverse Bicep Curl (EZ Bar)
2
12-18 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
8-12 reps
RPE 9
2
Hanging Leg Raise
3
8-12 reps
RPE 9
3
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
8-12 reps
RPE 9
2
Hanging Leg Raise
3
8-12 reps
RPE 9
3
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
8-12 reps
RPE 9
2
Hanging Leg Raise
3
8-12 reps
RPE 9
3
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
8-12 reps
RPE 9
2
Hanging Leg Raise
3
8-12 reps
RPE 9
3
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
8-12 reps
RPE 9
2
Hanging Leg Raise
3
8-12 reps
RPE 9
3
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
8-12 reps
RPE 9
2
Hanging Leg Raise
3
8-12 reps
RPE 9
3
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
Week 1
1 / 6 Weeks
Day 2
1A
Leg Curl3 Sets
12-17 Reps
@10
1B
Squat (Barbell)2 Sets
8-12 Reps
@8
2
Single Leg Deadlift2 Sets
8-12 Reps
@10
3
Lunge (Barbell)1 Set
8-15 Reps
@10
4
Split Squat (Dumbbell)2 Sets
8-12 Reps
@9
5
Leg Press2 Sets
12-20 Reps
@10
6A
Hip Adductor (Machine)2 Sets
8-15 Reps
@10
6B
Hip Abductor (Machine)2 Sets
8-15 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)2 Sets
8-12 Reps
@8
2
Dip (Weighted)2 Sets
1 Set
7-10 Reps
7-10 Reps
@8
@10
3
Chin-Up (Weighted)2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@10
4
Chest Supported Row (Dumbbell)3 Sets
12-18 Reps
@10
5A
Chest Fly (Machine)3 Sets
12-16 Reps
@10
5B
Lat Pulldown2 Sets
10-15 Reps
@10
6A
Tricep Pushdown (Cable)2 Sets
12-17 Reps
@10
6B
Bicep Curl (Cable)2 Sets
12-17 Reps
@10
Day 7
1
Pallof Press3 Sets
8-12 Reps
@9
2
Hanging Leg Raise3 Sets
8-12 Reps
@9
3
Side Bend (Dumbbell)3 Sets
12-20 Reps
@10
Day 3
1
Pallof Press1 Set
1 Set
8 Reps
8 Reps
@8
@9
2
Hanging Leg Raise3 Sets
8-12 Reps
@9
Day 1
1
Chest Fly (Machine)3 Sets
12-18 Reps
@10
2A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@10
2B
Chest Supported Row (Dumbbell)3 Sets
12-18 Reps
@10
3A
Chest Press (Machine)3 Sets
8-12 Reps
@10
3B
Chest Supported Row (Machine)3 Sets
10-14 Reps
@10
4
Chest Fly (Cable)2 Sets
12-18 Reps
@10
5A
Overhead Tricep Extension (Cable)2 Sets
10-15 Reps
@10
5B
Bicep Curl (Cable)2 Sets
10-15 Reps
@10
Day 5
1
Landmine Twist3 Sets
8-12 Reps
@9
2
Cable Crunch3 Sets
8-15 Reps
@9
Day 6
1A
Overhead Press (Dumbbell)3 Sets
8-14 Reps
@10
1B
Lateral Raise (Dumbbell)3 Sets
AMRAP
@10
2A
Landmine Press3 Sets
8-12 Reps
@10
2B
Rear Delt Fly (Dumbbell)3 Sets
10-16 Reps
@10
3A
Rear Delt Fly (Cable)2 Sets
12-15 Reps
@10
3B
Lateral Raise (Cable)2 Sets
12-16 Reps
@10
4
Front Raise2 Sets
10-15 Reps
@10
5A
Overhead Tricep Extension (Cable)2 Sets
10-15 Reps
@10
5B
Tricep Pushdown (Cable)2 Sets
8-12 Reps
@10
6A
Reverse Bicep Curl (EZ Bar)2 Sets
12-18 Reps
@10
6B
Bicep Curl (EZ Bar)2 Sets
8-15 Reps
@10