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Fresh Beef Jerky

by Cam
1 athletes joined

Program Description

Leanest of beefs

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 20, 2024 09:51
  • Last Edited
    Aug 20, 2024 10:54
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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
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
15 reps
12 reps
8 reps
RPE 6
RPE 6
RPE 6
2
Incline Chest Press (Machine)
3
10 reps
RPE 8
3
Upright Row (Cable)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
10 reps
5
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
24 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
2
15 reps
12 reps
8 reps
2
Chest Supported Row (Machine)
3
10 reps
RPE 6
3
Wide Grip Lat Pulldown
3
12 reps
4
Rear Delt Fly (Cable)
3
12 reps
RPE 8
5
Cable Shrugs
3
15 reps
RPE 6
6
Preacher Curl (Barbell)
4
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
2A
Leg Extension
3
15 reps
2B
Seated Hamstring Curl
3
15 reps
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
4
Walking Lunge (Dumbbell)
2
20 reps
5
Standing Calf Raise
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Hip Adductor (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
2A
Leg Extension
3
15 reps
2B
Seated Hamstring Curl
3
15 reps
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
4
Walking Lunge (Dumbbell)
2
20 reps
5
Standing Calf Raise
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Hip Adductor (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
2A
Leg Extension
3
15 reps
2B
Seated Hamstring Curl
3
15 reps
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
4
Walking Lunge (Dumbbell)
2
20 reps
5
Standing Calf Raise
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Hip Adductor (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
2A
Leg Extension
3
15 reps
2B
Seated Hamstring Curl
3
15 reps
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
4
Walking Lunge (Dumbbell)
2
20 reps
5
Standing Calf Raise
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Hip Adductor (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
2A
Leg Extension
3
15 reps
2B
Seated Hamstring Curl
3
15 reps
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
4
Walking Lunge (Dumbbell)
2
20 reps
5
Standing Calf Raise
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Hip Adductor (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
2A
Leg Extension
3
15 reps
2B
Seated Hamstring Curl
3
15 reps
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
4
Walking Lunge (Dumbbell)
2
20 reps
5
Standing Calf Raise
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Hip Adductor (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
2A
Leg Extension
3
15 reps
2B
Seated Hamstring Curl
3
15 reps
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
4
Walking Lunge (Dumbbell)
2
20 reps
5
Standing Calf Raise
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Hip Adductor (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
2A
Leg Extension
3
15 reps
2B
Seated Hamstring Curl
3
15 reps
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
4
Walking Lunge (Dumbbell)
2
20 reps
5
Standing Calf Raise
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Hip Adductor (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
2A
Leg Extension
3
15 reps
2B
Seated Hamstring Curl
3
15 reps
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
4
Walking Lunge (Dumbbell)
2
20 reps
5
Standing Calf Raise
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Hip Adductor (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
2
12 reps
10 reps
8 reps
2A
Leg Extension
3
15 reps
2B
Seated Hamstring Curl
3
15 reps
3
Belt Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
4
Walking Lunge (Dumbbell)
2
20 reps
5
Standing Calf Raise
3
15 reps
6
Hip Abductor (Machine)
3
15 reps
7
Hip Adductor (Machine)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
2
Pec Deck (Machine)
4
20 reps
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Tricep Rope Push Down (Cable)
3
20 reps
6
Dip (Bodyweight)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
2
Pec Deck (Machine)
4
20 reps
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Tricep Rope Push Down (Cable)
3
20 reps
6
Dip (Bodyweight)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
2
Pec Deck (Machine)
4
20 reps
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Tricep Rope Push Down (Cable)
3
20 reps
6
Dip (Bodyweight)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
2
Pec Deck (Machine)
4
20 reps
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Tricep Rope Push Down (Cable)
3
20 reps
6
Dip (Bodyweight)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
2
Pec Deck (Machine)
4
20 reps
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Tricep Rope Push Down (Cable)
3
20 reps
6
Dip (Bodyweight)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
2
Pec Deck (Machine)
4
20 reps
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Tricep Rope Push Down (Cable)
3
20 reps
6
Dip (Bodyweight)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
2
Pec Deck (Machine)
4
20 reps
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Tricep Rope Push Down (Cable)
3
20 reps
6
Dip (Bodyweight)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
2
Pec Deck (Machine)
4
20 reps
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Tricep Rope Push Down (Cable)
3
20 reps
6
Dip (Bodyweight)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
2
Pec Deck (Machine)
4
20 reps
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Tricep Rope Push Down (Cable)
3
20 reps
6
Dip (Bodyweight)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
1
20 reps
15 reps
10 reps
2
Pec Deck (Machine)
4
20 reps
3
Pec Fly (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4A
Standing Shoulder Press (Dumbbell)
3
15 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5
Tricep Rope Push Down (Cable)
3
20 reps
6
Dip (Bodyweight)
1
30 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
2
Pullover (Dumbbell)
3
15 reps
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6A
Incline Curl (Dumbbell)
3
15 reps
6B
Spider Curl
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
2
Pullover (Dumbbell)
3
15 reps
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6A
Incline Curl (Dumbbell)
3
15 reps
6B
Spider Curl
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
2
Pullover (Dumbbell)
3
15 reps
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6A
Incline Curl (Dumbbell)
3
15 reps
6B
Spider Curl
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
2
Pullover (Dumbbell)
3
15 reps
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6A
Incline Curl (Dumbbell)
3
15 reps
6B
Spider Curl
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
2
Pullover (Dumbbell)
3
15 reps
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6A
Incline Curl (Dumbbell)
3
15 reps
6B
Spider Curl
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
2
Pullover (Dumbbell)
3
15 reps
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6A
Incline Curl (Dumbbell)
3
15 reps
6B
Spider Curl
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
2
Pullover (Dumbbell)
3
15 reps
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6A
Incline Curl (Dumbbell)
3
15 reps
6B
Spider Curl
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
2
Pullover (Dumbbell)
3
15 reps
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6A
Incline Curl (Dumbbell)
3
15 reps
6B
Spider Curl
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
2
Pullover (Dumbbell)
3
15 reps
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6A
Incline Curl (Dumbbell)
3
15 reps
6B
Spider Curl
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leverage Iso Row
3
3
20 reps
5 reps
2
Pullover (Dumbbell)
3
15 reps
3
Chest Supported Row (Dumbbell)
2
1
1
20 reps
15 reps
10 reps
4
Wide Grip Lat Pulldown
2
1
1
20 reps
15 reps
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6A
Incline Curl (Dumbbell)
3
15 reps
6B
Spider Curl
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Standing Calf Raise
3
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Standing Calf Raise
3
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Standing Calf Raise
3
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Standing Calf Raise
3
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Standing Calf Raise
3
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Standing Calf Raise
3
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Standing Calf Raise
3
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Standing Calf Raise
3
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Standing Calf Raise
3
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
8 reps
6 reps
3 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Standing Calf Raise
3
10 reps
4
Leg Extension
3
10 reps
5
Leg Curl
3
10 reps
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
@6
@6
@6
2
Incline Chest Press (Machine)
3 Sets
10 Reps
@8
3
Upright Row (Cable)
3 Sets
12 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
24 Reps
@6
Day 2
1
T-Bar Row
1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@6
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
4
Rear Delt Fly (Cable)
3 Sets
12 Reps
@8
5
Cable Shrugs
3 Sets
15 Reps
@6
6
Preacher Curl (Barbell)
4 Sets
10 Reps
@6
Day 3
1
Pendulum Squat
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
2A
Leg Extension
3 Sets
15 Reps
2B
Seated Hamstring Curl
3 Sets
15 Reps
3
Belt Squat
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
4
Walking Lunge (Dumbbell)
2 Sets
20 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Hip Abductor (Machine)
3 Sets
15 Reps
7
Hip Adductor (Machine)
3 Sets
15 Reps
Day 4
1
Incline Chest Press (Machine)
2 Sets
1 Set
1 Set
20 Reps
15 Reps
10 Reps
2
Pec Deck (Machine)
4 Sets
20 Reps
3
Pec Fly (Dumbbell)
2 Sets
1 Set
1 Set
20 Reps
15 Reps
10 Reps
4A
Standing Shoulder Press (Dumbbell)
3 Sets
15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
6
Dip (Bodyweight)
1 Set
30 Reps
Day 5
1
Leverage Iso Row
3 Sets
3 Sets
20 Reps
5 Reps
2
Pullover (Dumbbell)
3 Sets
15 Reps
3
Chest Supported Row (Dumbbell)
2 Sets
1 Set
1 Set
20 Reps
15 Reps
10 Reps
4
Wide Grip Lat Pulldown
2 Sets
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6A
Incline Curl (Dumbbell)
3 Sets
15 Reps
6B
Spider Curl
3 Sets
15 Reps
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
3 Reps
2
Hip Thrust (Barbell)
3 Sets
10 Reps
3
Standing Calf Raise
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Leg Curl
3 Sets
10 Reps