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BoostcampPNG

DO IT KAKAROT

by Udit G.
1 athletes joined

Program Description

Hard work and recovery..

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 09, 2024 01:37
  • Last Edited
    Jul 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%
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10-15 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Rack Pull (Barbell)
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
5
Shrug (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8+ reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
8-12 reps
RPE 9
5
Rack Pull (Barbell)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
10-15 reps
RPE 9
2
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-15 reps
RPE 9
4
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
10+ reps
RPE 10
7
Ab Wheel
3
10+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 10
4
Single Leg Press
3
15+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
@9
2
Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Single Leg Press
3 Sets
15+ Reps
@10
5
Standing Calf Raise
3 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 Crunch
3 Sets
10+ Reps
@10
7
Ab Wheel
3 Sets
10+ Reps
@10
Day 3
1
Reverse Pec Deck
3 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 Wheel
3 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