Program Description
Hard work and recovery..
Program Overview
- LevelIntermediate, Novice, Beginner, Advanced
- GoalBodybuilding, Powerbuilding, Bodyweight Fitness, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 09, 2024 01:37
- Last EditedJul 14, 2024 06:09
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Triceps
10.7%
Abs
10.7%
Quadriceps
9.1%
Biceps
8.1%
Lats
7.1%
Hamstrings
6.6%
Chest
6.6%
Front Delts
6.6%
Glutes
6.1%
Middle Delts
6.1%
Rear Delts
3%
Calves
2.5%
Lower Back
2%
Adductors
1%
Forearms
1%
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
3
Dip (Weighted)
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 9
6
Cable Crunch
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
3
Dip (Weighted)
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 9
6
Cable Crunch
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
3
Dip (Weighted)
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 9
6
Cable Crunch
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
3
Dip (Weighted)
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 9
6
Cable Crunch
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
3
Dip (Weighted)
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 9
6
Cable Crunch
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
3
Dip (Weighted)
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 9
6
Cable Crunch
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
3
Dip (Weighted)
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 9
6
Cable Crunch
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
3
Dip (Weighted)
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 9
6
Cable Crunch
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
3
Dip (Weighted)
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 9
6
Cable Crunch
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
3
Dip (Weighted)
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 9
6
Cable Crunch
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
3
Dip (Weighted)
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 9
6
Cable Crunch
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
1
8-12 reps
RPE 9
3
Dip (Weighted)
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 9
6
Cable Crunch
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8+ reps
RPE 9
2
Rack Pull (Barbell)
1
6-10 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 9
5
Shrug (Barbell)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8+ reps
RPE 9
2
Seated Row (Cable)
1
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 9
4
Shrug (Barbell)
1
8-12 reps
RPE 9
5
Rack Pull (Barbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8+ reps
RPE 9
2
Seated Row (Cable)
1
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 9
4
Shrug (Barbell)
1
8-12 reps
RPE 9
5
Rack Pull (Barbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8+ reps
RPE 9
2
Seated Row (Cable)
1
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 9
4
Shrug (Barbell)
1
8-12 reps
RPE 9
5
Rack Pull (Barbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8+ reps
RPE 9
2
Seated Row (Cable)
1
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 9
4
Shrug (Barbell)
1
8-12 reps
RPE 9
5
Rack Pull (Barbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8+ reps
RPE 9
2
Seated Row (Cable)
1
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 9
4
Shrug (Barbell)
1
8-12 reps
RPE 9
5
Rack Pull (Barbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8+ reps
RPE 9
2
Seated Row (Cable)
1
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 9
4
Shrug (Barbell)
1
8-12 reps
RPE 9
5
Rack Pull (Barbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8+ reps
RPE 9
2
Seated Row (Cable)
1
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 9
4
Shrug (Barbell)
1
8-12 reps
RPE 9
5
Rack Pull (Barbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8+ reps
RPE 9
2
Seated Row (Cable)
1
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 9
4
Shrug (Barbell)
1
8-12 reps
RPE 9
5
Rack Pull (Barbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8+ reps
RPE 9
2
Seated Row (Cable)
1
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 9
4
Shrug (Barbell)
1
8-12 reps
RPE 9
5
Rack Pull (Barbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8+ reps
RPE 9
2
Seated Row (Cable)
1
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 9
4
Shrug (Barbell)
1
8-12 reps
RPE 9
5
Rack Pull (Barbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8+ reps
RPE 9
2
Seated Row (Cable)
1
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 9
4
Shrug (Barbell)
1
8-12 reps
RPE 9
5
Rack Pull (Barbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
1
8-12 reps
RPE 9
3
Lateral Raise (Cable)
1
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
1
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
10-15 reps
RPE 9
6
Abs Crunch (Machine)
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
1
8-12 reps
RPE 9
3
Lateral Raise (Cable)
1
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
1
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
10-15 reps
RPE 9
6
Abs Crunch (Machine)
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
1
8-12 reps
RPE 9
3
Lateral Raise (Cable)
1
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
1
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
10-15 reps
RPE 9
6
Abs Crunch (Machine)
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
1
8-12 reps
RPE 9
3
Lateral Raise (Cable)
1
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
1
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
10-15 reps
RPE 9
6
Abs Crunch (Machine)
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
1
8-12 reps
RPE 9
3
Lateral Raise (Cable)
1
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
1
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
10-15 reps
RPE 9
6
Abs Crunch (Machine)
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
1
8-12 reps
RPE 9
3
Lateral Raise (Cable)
1
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
1
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
10-15 reps
RPE 9
6
Abs Crunch (Machine)
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
1
8-12 reps
RPE 9
3
Lateral Raise (Cable)
1
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
1
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
10-15 reps
RPE 9
6
Abs Crunch (Machine)
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
1
8-12 reps
RPE 9
3
Lateral Raise (Cable)
1
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
1
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
10-15 reps
RPE 9
6
Abs Crunch (Machine)
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
1
8-12 reps
RPE 9
3
Lateral Raise (Cable)
1
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
1
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
10-15 reps
RPE 9
6
Abs Crunch (Machine)
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
1
8-12 reps
RPE 9
3
Lateral Raise (Cable)
1
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
1
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
10-15 reps
RPE 9
6
Abs Crunch (Machine)
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
1
8-12 reps
RPE 9
3
Lateral Raise (Cable)
1
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
1
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
10-15 reps
RPE 9
6
Abs Crunch (Machine)
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
1
8-12 reps
RPE 9
3
Lateral Raise (Cable)
1
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
1
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
1
10-15 reps
RPE 9
6
Abs Crunch (Machine)
1
10+ reps
RPE 10
7
Ab Wheel
1
10+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-15 reps
RPE 9
2
Squat (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
10-15 reps
RPE 10
4
Single Leg Press
1
15+ reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-15 reps
RPE 9
2
Squat (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
10-15 reps
RPE 10
4
Single Leg Press
1
15+ reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-15 reps
RPE 9
2
Squat (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
10-15 reps
RPE 10
4
Single Leg Press
1
15+ reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-15 reps
RPE 9
2
Squat (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
10-15 reps
RPE 10
4
Single Leg Press
1
15+ reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-15 reps
RPE 9
2
Squat (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
10-15 reps
RPE 10
4
Single Leg Press
1
15+ reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-15 reps
RPE 9
2
Squat (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
10-15 reps
RPE 10
4
Single Leg Press
1
15+ reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-15 reps
RPE 9
2
Squat (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
10-15 reps
RPE 10
4
Single Leg Press
1
15+ reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-15 reps
RPE 9
2
Squat (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
10-15 reps
RPE 10
4
Single Leg Press
1
15+ reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-15 reps
RPE 9
2
Squat (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
10-15 reps
RPE 10
4
Single Leg Press
1
15+ reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-15 reps
RPE 9
2
Squat (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
10-15 reps
RPE 10
4
Single Leg Press
1
15+ reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-15 reps
RPE 9
2
Squat (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
10-15 reps
RPE 10
4
Single Leg Press
1
15+ reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
10-15 reps
RPE 9
2
Squat (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
10-15 reps
RPE 10
4
Single Leg Press
1
15+ reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Lying Leg Curl3 Sets
10-15 Reps
@9
2
Squat (Barbell)3 Sets
6-10 Reps
@9
3
Leg Extension3 Sets
10-15 Reps
@10
4
Single Leg Press3 Sets
15+ Reps
@10
5
Standing Calf Raise3 Sets
8-12 Reps
@10
Day 1
1
Pec Deck (Machine)3 Sets
10-15 Reps
@9
2
Incline Bench Press (Barbell)3 Sets
8-12 Reps
@9
3
Dip (Weighted)3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)3 Sets
10-15 Reps
@9
5
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
@9
6
Cable Crunch3 Sets
10+ Reps
@10
7
Ab Wheel3 Sets
10+ Reps
@10
Day 3
1
Reverse Pec Deck3 Sets
10-15 Reps
@9
2
Seated Overhead Press (Barbell)3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)3 Sets
10-15 Reps
@9
4
Preacher Curl (Barbell)3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)3 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)3 Sets
10+ Reps
@10
7
Ab Wheel3 Sets
10+ Reps
@10
Day 2
1
Pull-Up (Bodyweight)3 Sets
8+ Reps
@9
2
Rack Pull (Barbell)3 Sets
6-10 Reps
@10
3
Seated Row (Cable)3 Sets
8-12 Reps
@9
4
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
@9
5
Shrug (Barbell)3 Sets
8-12 Reps
@9