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Fresh Beef Jerky

by Cam
2 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
    Jun 18, 2025 12:38

Summary

Unleash your potential with the "Fresh Beef Jerky" program, a comprehensive 10-week journey designed for serious lifters ready to pack on muscle and strength. Committing to 6 days a week, you'll engage in a balanced mix of heavy push, pull, and leg workouts, utilizing a variety of equipment to target every major muscle group. Each session is meticulously crafted to challenge your limits, ensuring progressive overload and optimal gains. Get ready to transform your physique and elevate your training game!
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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
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
-