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Derrick Mode

by KingRizla
4 athletes joined

Program Description

To Go Derrick Mode

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 23, 2024 04:13
  • Last Edited
    Jun 18, 2025 11:46

Summary

Unlock your strength potential with Derrick Mode, a comprehensive 10-week program designed for dedicated lifters. With five training days each week, you’ll engage in a variety of exercises targeting all major muscle groups, including barbell bench presses and incline curls, ensuring balanced development. This program emphasizes progressive overload to help you build muscle and increase strength effectively. Get ready to challenge yourself and achieve your fitness goals with structured workouts that keep you motivated and on track!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
-
2
Wide Grip Pull-Up
4
12 reps
-
3
Standing Calf Raise
4
20 reps
-
4
Leg Press
2
2
2
8 reps
12 reps
20 reps
-
-
-
5
Bulgarian Split Squat (Barbell)
2
8-15 reps
-
6
Platz Squat
2
8-12 reps
-
7
Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
-
2
Standing Calf Raise
4
20 reps
-
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
-
-
-
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
-
5
Platz Squat
2
8-12 reps
-
6
Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
-
2
Standing Calf Raise
4
20 reps
-
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
-
-
-
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
-
5
Platz Squat
2
8-12 reps
-
6
Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
-
2
Standing Calf Raise
4
20 reps
-
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
-
-
-
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
-
5
Platz Squat
2
8-12 reps
-
6
Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
-
2
Standing Calf Raise
4
20 reps
-
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
-
-
-
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
-
5
Platz Squat
2
8-12 reps
-
6
Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
-
2
Standing Calf Raise
4
20 reps
-
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
-
-
-
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
-
5
Platz Squat
2
8-12 reps
-
6
Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
-
2
Standing Calf Raise
4
20 reps
-
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
-
-
-
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
-
5
Platz Squat
2
8-12 reps
-
6
Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
-
2
Standing Calf Raise
4
20 reps
-
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
-
-
-
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
-
5
Platz Squat
2
8-12 reps
-
6
Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
-
2
Standing Calf Raise
4
20 reps
-
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
-
-
-
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
-
5
Platz Squat
2
8-12 reps
-
6
Hamstring Curl
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
-
2
Standing Calf Raise
4
20 reps
-
3
Leg Press
2
2
2
8 reps
12 reps
20 reps
-
-
-
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
-
5
Platz Squat
2
8-12 reps
-
6
Hamstring Curl
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Incline Curl (Dumbbell)
3
8-15 reps
-
3
French Press
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
6-10 reps
-
5
Reverse Curl
3
8-12 reps
-
6
Weighted Situp
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Incline Curl (Dumbbell)
3
8-15 reps
-
3
French Press
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
6-10 reps
-
5
Reverse Curl
3
8-12 reps
-
6
Weighted Situp
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Incline Curl (Dumbbell)
3
8-15 reps
-
3
French Press
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
6-10 reps
-
5
Reverse Curl
3
8-12 reps
-
6
Weighted Situp
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Incline Curl (Dumbbell)
3
8-15 reps
-
3
French Press
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
6-10 reps
-
5
Reverse Curl
3
8-12 reps
-
6
Weighted Situp
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Incline Curl (Dumbbell)
3
8-15 reps
-
3
French Press
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
6-10 reps
-
5
Reverse Curl
3
8-12 reps
-
6
Weighted Situp
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Incline Curl (Dumbbell)
3
8-15 reps
-
3
French Press
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
6-10 reps
-
5
Reverse Curl
3
8-12 reps
-
6
Weighted Situp
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Incline Curl (Dumbbell)
3
8-15 reps
-
3
French Press
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
6-10 reps
-
5
Reverse Curl
3
8-12 reps
-
6
Weighted Situp
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Incline Curl (Dumbbell)
3
8-15 reps
-
3
French Press
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
6-10 reps
-
5
Reverse Curl
3
8-12 reps
-
6
Weighted Situp
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Incline Curl (Dumbbell)
3
8-15 reps
-
3
French Press
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
6-10 reps
-
5
Reverse Curl
3
8-12 reps
-
6
Weighted Situp
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-15 reps
-
2
Incline Curl (Dumbbell)
3
8-15 reps
-
3
French Press
3
15-20 reps
-
4
Tricep Pushdown (Cable)
3
6-10 reps
-
5
Reverse Curl
3
8-12 reps
-
6
Weighted Situp
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
AD Press
3
8-20 reps
-
4
Hammer Curl
3
5-10 reps
-
5A
Rear Delt Fly (Machine)
3
20 reps
-
5B
Lateral Raise (Dumbbell)
3
20 reps
-
6A
Reverse Curl
3
8-12 reps
-
6B
Wrist Curls
3
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Weighted Situp
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
AD Press
3
8-20 reps
-
4
Hammer Curl
3
5-10 reps
-
5A
Rear Delt Fly (Machine)
3
20 reps
-
5B
Lateral Raise (Dumbbell)
3
20 reps
-
6A
Reverse Curl
3
8-12 reps
-
6B
Wrist Curls
3
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Weighted Situp
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
AD Press
3
8-20 reps
-
4
Hammer Curl
3
5-10 reps
-
5A
Rear Delt Fly (Machine)
3
20 reps
-
5B
Lateral Raise (Dumbbell)
3
20 reps
-
6A
Reverse Curl
3
8-12 reps
-
6B
Wrist Curls
3
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Weighted Situp
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
AD Press
3
8-20 reps
-
4
Hammer Curl
3
5-10 reps
-
5A
Rear Delt Fly (Machine)
3
20 reps
-
5B
Lateral Raise (Dumbbell)
3
20 reps
-
6A
Reverse Curl
3
8-12 reps
-
6B
Wrist Curls
3
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Weighted Situp
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
AD Press
3
8-20 reps
-
4
Hammer Curl
3
5-10 reps
-
5A
Rear Delt Fly (Machine)
3
20 reps
-
5B
Lateral Raise (Dumbbell)
3
20 reps
-
6A
Reverse Curl
3
8-12 reps
-
6B
Wrist Curls
3
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Weighted Situp
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
AD Press
3
8-20 reps
-
4
Hammer Curl
3
5-10 reps
-
5A
Rear Delt Fly (Machine)
3
20 reps
-
5B
Lateral Raise (Dumbbell)
3
20 reps
-
6A
Reverse Curl
3
8-12 reps
-
6B
Wrist Curls
3
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Weighted Situp
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
AD Press
3
8-20 reps
-
4
Hammer Curl
3
5-10 reps
-
5A
Rear Delt Fly (Machine)
3
20 reps
-
5B
Lateral Raise (Dumbbell)
3
20 reps
-
6A
Reverse Curl
3
8-12 reps
-
6B
Wrist Curls
3
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Weighted Situp
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
AD Press
3
8-20 reps
-
4
Hammer Curl
3
5-10 reps
-
5A
Rear Delt Fly (Machine)
3
20 reps
-
5B
Lateral Raise (Dumbbell)
3
20 reps
-
6A
Reverse Curl
3
8-12 reps
-
6B
Wrist Curls
3
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Weighted Situp
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
AD Press
3
8-20 reps
-
4
Hammer Curl
3
5-10 reps
-
5A
Rear Delt Fly (Machine)
3
20 reps
-
5B
Lateral Raise (Dumbbell)
3
20 reps
-
6A
Reverse Curl
3
8-12 reps
-
6B
Wrist Curls
3
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Weighted Situp
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
-
2
AD Press
3
8-20 reps
-
4
Hammer Curl
3
5-10 reps
-
5A
Rear Delt Fly (Machine)
3
20 reps
-
5B
Lateral Raise (Dumbbell)
3
20 reps
-
6A
Reverse Curl
3
8-12 reps
-
6B
Wrist Curls
3
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
8
Weighted Situp
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Leg Press
2
15 reps
-
4A
Hamstring Curl
2
20 reps
-
4B
Hip Adductor (Machine)
2
20 reps
-
4C
Standing Calf Raise
2
20 reps
-
5
Leg Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Leg Press
2
15 reps
-
4A
Hamstring Curl
2
20 reps
-
4B
Hip Adductor (Machine)
2
20 reps
-
4C
Standing Calf Raise
2
20 reps
-
5
Leg Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Leg Press
2
15 reps
-
4A
Hamstring Curl
2
20 reps
-
4B
Hip Adductor (Machine)
2
20 reps
-
4C
Standing Calf Raise
2
20 reps
-
5
Leg Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Leg Press
2
15 reps
-
4A
Hamstring Curl
2
20 reps
-
4B
Hip Adductor (Machine)
2
20 reps
-
4C
Standing Calf Raise
2
20 reps
-
5
Leg Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Leg Press
2
15 reps
-
4A
Hamstring Curl
2
20 reps
-
4B
Hip Adductor (Machine)
2
20 reps
-
4C
Standing Calf Raise
2
20 reps
-
5
Leg Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Leg Press
2
15 reps
-
4A
Hamstring Curl
2
20 reps
-
4B
Hip Adductor (Machine)
2
20 reps
-
4C
Standing Calf Raise
2
20 reps
-
5
Leg Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Leg Press
2
15 reps
-
4A
Hamstring Curl
2
20 reps
-
4B
Hip Adductor (Machine)
2
20 reps
-
4C
Standing Calf Raise
2
20 reps
-
5
Leg Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Leg Press
2
15 reps
-
4A
Hamstring Curl
2
20 reps
-
4B
Hip Adductor (Machine)
2
20 reps
-
4C
Standing Calf Raise
2
20 reps
-
5
Leg Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Leg Press
2
15 reps
-
4A
Hamstring Curl
2
20 reps
-
4B
Hip Adductor (Machine)
2
20 reps
-
4C
Standing Calf Raise
2
20 reps
-
5
Leg Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
8-12 reps
-
3
Leg Press
2
15 reps
-
4A
Hamstring Curl
2
20 reps
-
4B
Hip Adductor (Machine)
2
20 reps
-
4C
Standing Calf Raise
2
20 reps
-
5
Leg Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Long Rope Pressdown
3
8-15 reps
-
5
Bayesian Curl
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
15 reps
-
6B
Weighted Situp
2
15 reps
-
6C
Hanging Leg Raise
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Long Rope Pressdown
3
8-15 reps
-
5
Bayesian Curl
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
15 reps
-
6B
Weighted Situp
2
15 reps
-
6C
Hanging Leg Raise
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Long Rope Pressdown
3
8-15 reps
-
5
Bayesian Curl
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
15 reps
-
6B
Weighted Situp
2
15 reps
-
6C
Hanging Leg Raise
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Long Rope Pressdown
3
8-15 reps
-
5
Bayesian Curl
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
15 reps
-
6B
Weighted Situp
2
15 reps
-
6C
Hanging Leg Raise
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Long Rope Pressdown
3
8-15 reps
-
5
Bayesian Curl
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
15 reps
-
6B
Weighted Situp
2
15 reps
-
6C
Hanging Leg Raise
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Long Rope Pressdown
3
8-15 reps
-
5
Bayesian Curl
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
15 reps
-
6B
Weighted Situp
2
15 reps
-
6C
Hanging Leg Raise
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Long Rope Pressdown
3
8-15 reps
-
5
Bayesian Curl
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
15 reps
-
6B
Weighted Situp
2
15 reps
-
6C
Hanging Leg Raise
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Long Rope Pressdown
3
8-15 reps
-
5
Bayesian Curl
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
15 reps
-
6B
Weighted Situp
2
15 reps
-
6C
Hanging Leg Raise
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Long Rope Pressdown
3
8-15 reps
-
5
Bayesian Curl
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
15 reps
-
6B
Weighted Situp
2
15 reps
-
6C
Hanging Leg Raise
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
-
2
Chin-Up (Bodyweight)
1
50-100 reps
-
3
Dip (Bodyweight)
1
50-100 reps
-
4
Long Rope Pressdown
3
8-15 reps
-
5
Bayesian Curl
2
10-15 reps
-
6A
Lateral Raise (Dumbbell)
3
15 reps
-
6B
Weighted Situp
2
15 reps
-
6C
Hanging Leg Raise
2
15 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
8-15 Reps
-
2
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
-
3
French Press
3 Sets
15-20 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
5
Reverse Curl
3 Sets
8-12 Reps
-
6
Weighted Situp
2 Sets
-
7
Leg Raise (Captain's Chair)
2 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
-
2
AD Press
3 Sets
8-20 Reps
-
4
Hammer Curl
3 Sets
5-10 Reps
-
5A
Rear Delt Fly (Machine)
3 Sets
20 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
6A
Reverse Curl
3 Sets
8-12 Reps
-
6B
Wrist Curls
3 Sets
AMRAP
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
8
Weighted Situp
3 Sets
15 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
2 Sets
15 Reps
-
4A
Hamstring Curl
2 Sets
20 Reps
-
4B
Hip Adductor (Machine)
2 Sets
20 Reps
-
4C
Standing Calf Raise
2 Sets
20 Reps
-
5
Leg Extension
2 Sets
-
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
-
3
Dip (Bodyweight)
1 Set
50-100 Reps
-
4
Long Rope Pressdown
3 Sets
8-15 Reps
-
5
Bayesian Curl
2 Sets
10-15 Reps
-
6A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6B
Weighted Situp
2 Sets
15 Reps
-
6C
Hanging Leg Raise
2 Sets
15 Reps
-
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
-
2
Wide Grip Pull-Up
4 Sets
12 Reps
-
3
Standing Calf Raise
4 Sets
20 Reps
-
4
Leg Press
2 Sets
2 Sets
2 Sets
8 Reps
12 Reps
20 Reps
-
-
-
5
Bulgarian Split Squat (Barbell)
2 Sets
8-15 Reps
-
6
Platz Squat
2 Sets
8-12 Reps
-
7
Hamstring Curl
3 Sets
10-20 Reps
-