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SHREDDED

by Cole C.

Program Description

Shredded is a results driven, 3-phase weightlifting program designed to transform your body in just 10 weeks. With 4 structured training sessions per week, you’ll balance foundational workouts with targeted focus sessions that zero in on the areas that need extra attention. • Phase 1 (Weeks 1–3): Strength – Build a rock-solid foundation of raw strength and power. • Phase 2 (Weeks 4–7): Hypertrophy – Add serious size and muscle mass with proven growth strategies. • Phase 3 (Weeks 8–10): Toning & Definition – Refine, tighten, and carve out a lean, sharp physique. Every phase is intentionally programmed to keep you progressing without plateaus. By the end of this journey, you won’t just look stronger, you’ll be stronger, bigger, and sharper than ever before. Shredded is your blueprint for turning discipline into results.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 07, 2025 03:41
  • Last Edited
    Sep 07, 2025 06:38
Muscle Engagement
Front
Back
MuscleSet
Chest
10.4%
Glutes
9.8%
Triceps
9%
Hamstrings
8.9%
Quadriceps
8.9%
Front Delts
7.8%
Abs
7.7%
Upper Back
7.4%
Lats
7.2%
Biceps
5.9%
Lower Back
4.4%
Middle Delts
3.8%
Cardio
2.9%
Rear Delts
2.1%
Calves
1.7%
Adductors
1%
Forearms
0.8%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5-7 reps
5-7 reps
80%
85%
2
Bench Press (Barbell)
1
3
5-7 reps
5-7 reps
80%
85%
3
Deadlift (Barbell)
3
4-6 reps
85%
4
Incline Bench Press (Barbell)
3
6-8 reps
85%
5
Dip (Weighted)
3
8-10 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8.5
8
Cardio (LISS)
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5-7 reps
5-7 reps
80%
85%
2
Bench Press (Barbell)
1
3
5-7 reps
5-7 reps
80%
85%
3
Deadlift (Barbell)
3
4-6 reps
85%
4
Incline Bench Press (Barbell)
3
6-8 reps
85%
5
Dip (Weighted)
3
8-10 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8.5
8
Cardio (LISS)
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
5-7 reps
5-7 reps
80%
85%
2
Bench Press (Barbell)
1
3
5-7 reps
5-7 reps
80%
85%
3
Deadlift (Barbell)
3
4-6 reps
85%
4
Incline Bench Press (Barbell)
3
6-8 reps
85%
5
Dip (Weighted)
3
8-10 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 8.5
8
Cardio (LISS)
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7-7.5
2
Bench Press (Barbell)
4
8-12 reps
85%
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8.5
4
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9.5
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
6
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9.5
8
Decline Sit Up (Weighted)
2
10-15 reps
-
9
Cardio (LISS)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7-7.5
2
Bench Press (Barbell)
4
8-12 reps
85%
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8.5
4
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9.5
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
6
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9.5
8
Decline Sit Up (Weighted)
2
10-15 reps
-
9
Cardio (LISS)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7-7.5
2
Bench Press (Barbell)
4
8-12 reps
85%
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8.5
4
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9.5
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
6
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9.5
8
Decline Sit Up (Weighted)
2
10-15 reps
-
9
Cardio (LISS)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7-7.5
2
Bench Press (Barbell)
4
8-12 reps
85%
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8.5
4
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9.5
5
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8.5
6
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
7
Skull Crusher (Barbell)
3
10-12 reps
RPE 9.5
8
Decline Sit Up (Weighted)
2
10-15 reps
-
9
Cardio (LISS)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
12-15 reps
-
3
Stiff Leg Deadlift
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Incline Chest Press (Machine)
4
12-15 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
8
Hanging Leg Raise
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
12-15 reps
-
3
Stiff Leg Deadlift
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Incline Chest Press (Machine)
4
12-15 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
8
Hanging Leg Raise
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
12-15 reps
-
3
Stiff Leg Deadlift
3
12-15 reps
-
4
Lat Pulldown
3
12-15 reps
-
5
Incline Chest Press (Machine)
4
12-15 reps
-
6
Pec Deck (Machine)
3
12-15 reps
-
7
Tricep Rope Push Down (Cable)
3
15-20 reps
-
8
Hanging Leg Raise
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8.5
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
4
Hammer Curl
3
8-10 reps
RPE 8.5
5
Plank
2
0.5 mins
-
6
Cardio
7
0.5 mins
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8.5
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
4
Hammer Curl
3
8-10 reps
RPE 8.5
5
Plank
2
0.5 mins
-
6
Cardio
7
0.5 mins
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 8.5
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8.5
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5
4
Hammer Curl
3
8-10 reps
RPE 8.5
5
Plank
2
0.5 mins
-
6
Cardio
7
0.5 mins
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 8.5
2
Dumbbell Row
3
10-12 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 8.5
2
Dumbbell Row
3
10-12 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 8.5
2
Dumbbell Row
3
10-12 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 8.5
2
Dumbbell Row
3
10-12 reps
RPE 8.5
3
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
-
2
Straight Arm Pulldown
3
15-20 reps
-
3
Bicep Curl (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Cable)
3
15-20 reps
-
5
Decline Sit Up (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
-
2
Straight Arm Pulldown
3
15-20 reps
-
3
Bicep Curl (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Cable)
3
15-20 reps
-
5
Decline Sit Up (Weighted)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-15 reps
-
2
Straight Arm Pulldown
3
15-20 reps
-
3
Bicep Curl (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Cable)
3
15-20 reps
-
5
Decline Sit Up (Weighted)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-7 reps
5-7 reps
80%
85%
2
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8.5
6
Lateral Raise (Cable)
3
10-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8.5
8
Wood Chop
2
12 reps
-
9
Cardio
7
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-7 reps
5-7 reps
80%
85%
2
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8.5
6
Lateral Raise (Cable)
3
10-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8.5
8
Wood Chop
2
12 reps
-
9
Cardio
7
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-7 reps
5-7 reps
80%
85%
2
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8.5
6
Lateral Raise (Cable)
3
10-12 reps
-
7
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8.5
8
Wood Chop
2
12 reps
-
9
Cardio
7
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
8
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
8
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
8
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Lateral Raise (Cable)
3
12-15 reps
-
7
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
8
Pallof Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
-
2
Bench Press (Dumbbell)
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Arnold Press
3
12-15 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
15-20 reps
-
8
Pallof Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
-
2
Bench Press (Dumbbell)
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Arnold Press
3
12-15 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
15-20 reps
-
8
Pallof Press
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
-
2
Bench Press (Dumbbell)
4
12-15 reps
-
3
Romanian Deadlift (Barbell)
3
12-15 reps
-
4
Seated Row (Cable)
3
12-15 reps
-
5
Arnold Press
3
12-15 reps
-
6
Lateral Raise (Cable)
3
15-20 reps
-
7
Rear Delt Fly (Cable)
3
15-20 reps
-
8
Pallof Press
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
85%
2
Bench Press (Dumbbell)
4
6-8 reps
RPE 8.5
3
Split Squat (Smith Machine)
3
8 reps
-
4
Seated Military Press (Barbell)
3
6-8 reps
-
5
Hip Thrust (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
8
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
85%
2
Bench Press (Dumbbell)
4
6-8 reps
RPE 8.5
3
Split Squat (Smith Machine)
3
8 reps
-
4
Seated Military Press (Barbell)
3
6-8 reps
-
5
Hip Thrust (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
8
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
85%
2
Bench Press (Dumbbell)
4
6-8 reps
RPE 8.5
3
Split Squat (Smith Machine)
3
8 reps
-
4
Seated Military Press (Barbell)
3
6-8 reps
-
5
Hip Thrust (Machine)
2
8-10 reps
-
6
Standing Calf Raise
3
12-15 reps
-
7
Decline Sit Up (Weighted)
3
10-12 reps
-
8
Cardio
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Bench Press (Barbell)
4
8-12 reps
-
3
Deadlift (Barbell)
3
8-12 reps
-
4
High Row
3
8-12 reps
-
5
Hip Thrust (Machine)
3
10-12 reps
-
6
Glute-Ham Raise
2
8-12 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Plank
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Bench Press (Barbell)
4
8-12 reps
-
3
Deadlift (Barbell)
3
8-12 reps
-
4
High Row
3
8-12 reps
-
5
Hip Thrust (Machine)
3
10-12 reps
-
6
Glute-Ham Raise
2
8-12 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Plank
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Bench Press (Barbell)
4
8-12 reps
-
3
Deadlift (Barbell)
3
8-12 reps
-
4
High Row
3
8-12 reps
-
5
Hip Thrust (Machine)
3
10-12 reps
-
6
Glute-Ham Raise
2
8-12 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Plank
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
-
2
Bench Press (Barbell)
4
8-12 reps
-
3
Deadlift (Barbell)
3
8-12 reps
-
4
High Row
3
8-12 reps
-
5
Hip Thrust (Machine)
3
10-12 reps
-
6
Glute-Ham Raise
2
8-12 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Plank
2
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
12-15 reps
-
3
Deadlift (Barbell)
3
12-15 reps
-
4
Bent Over Row (Barbell)
3
12-15 reps
-
5
Hip Thrust (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
12-15 reps
-
3
Deadlift (Barbell)
3
12-15 reps
-
4
Bent Over Row (Barbell)
3
12-15 reps
-
5
Hip Thrust (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
4
12-15 reps
-
3
Deadlift (Barbell)
3
12-15 reps
-
4
Bent Over Row (Barbell)
3
12-15 reps
-
5
Hip Thrust (Machine)
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
@8.5
2
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8.5
4
Hammer Curl
3 Sets
8-10 Reps
@8.5
5
Plank
2 Sets
0.5 mins
-
6
Cardio
7 Sets
0.5 mins
@9-10
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
5-7 Reps
5-7 Reps
80%
85%
2
Bench Press (Barbell)
1 Set
3 Sets
5-7 Reps
5-7 Reps
80%
85%
3
Deadlift (Barbell)
3 Sets
4-6 Reps
85%
4
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
85%
5
Dip (Weighted)
3 Sets
8-10 Reps
@8.5
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8.5
7
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
@8.5
8
Cardio (LISS)
1 Set
15 mins
-
Day 4
1
Deadlift (Barbell)
4 Sets
4-6 Reps
85%
2
Bench Press (Dumbbell)
4 Sets
6-8 Reps
@8.5
3
Split Squat (Smith Machine)
3 Sets
8 Reps
-
4
Seated Military Press (Barbell)
3 Sets
6-8 Reps
-
5
Hip Thrust (Machine)
2 Sets
8-10 Reps
-
6
Standing Calf Raise
3 Sets
12-15 Reps
-
7
Decline Sit Up (Weighted)
3 Sets
10-12 Reps
-
8
Cardio
1 Set
15 mins
-
Day 3
1
Hack Squat
1 Set
3 Sets
5-7 Reps
5-7 Reps
80%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
@8.5
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8.5
4
Bent Over Row (Barbell)
3 Sets
5-7 Reps
@8.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@8.5
6
Lateral Raise (Cable)
3 Sets
10-12 Reps
-
7
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@8.5
8
Wood Chop
2 Sets
12 Reps
-
9
Cardio
7 Sets
0.5 mins
@10