logo
BoostcampPNG

TC Back and Delt Focus

by Thomas C.
2 athletes joined

Program Description

Build capped delts and wider back.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 14, 2025 02:48
  • Last Edited
    Jun 18, 2025 12:19

Summary

Unleash your upper body potential with the TC Back and Delt Focus program! Over 10 weeks, you'll train five days a week, targeting your back and deltoids through a combination of dumbbell, cable, and bodyweight exercises. Each session is designed to build strength and muscle definition, featuring key movements like Pull-Ups, Seated Shoulder Presses, and Face Pulls. Perfect for gym-goers looking to enhance their physique and performance, this program will sculpt your shoulders and back while improving overall upper body stability. Get ready to elevate your training and see real results!
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
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
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
One Arm Lateral Raise (Cable)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Face Pull
4
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Machine)
3
1
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
One Arm Lateral Raise (Cable)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Face Pull
4
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Machine)
3
1
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
One Arm Lateral Raise (Cable)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Face Pull
4
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Machine)
3
1
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
One Arm Lateral Raise (Cable)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Face Pull
4
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Machine)
3
1
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
One Arm Lateral Raise (Cable)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Face Pull
4
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Machine)
3
1
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
One Arm Lateral Raise (Cable)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Face Pull
4
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Machine)
3
1
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
One Arm Lateral Raise (Cable)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Face Pull
4
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Machine)
3
1
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
One Arm Lateral Raise (Cable)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Face Pull
4
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Machine)
3
1
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
One Arm Lateral Raise (Cable)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Face Pull
4
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Machine)
3
1
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
One Arm Lateral Raise (Cable)
3
12 reps
-
3
Front Raise
3
12 reps
-
4
Face Pull
4
15 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Lateral Raise (Machine)
3
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 10
2
Barbell Row
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5
Reverse Pec Deck
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Narrow Push Up
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 10
2
Barbell Row
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5
Reverse Pec Deck
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Narrow Push Up
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 10
2
Barbell Row
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5
Reverse Pec Deck
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Narrow Push Up
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 10
2
Barbell Row
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5
Reverse Pec Deck
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Narrow Push Up
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 10
2
Barbell Row
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5
Reverse Pec Deck
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Narrow Push Up
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 10
2
Barbell Row
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5
Reverse Pec Deck
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Narrow Push Up
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 10
2
Barbell Row
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5
Reverse Pec Deck
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Narrow Push Up
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 10
2
Barbell Row
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5
Reverse Pec Deck
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Narrow Push Up
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 10
2
Barbell Row
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5
Reverse Pec Deck
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Narrow Push Up
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
RPE 10
2
Barbell Row
4
10 reps
-
3
Single Arm Row (Dumbbell)
3
12 reps
-
4
Rear Delt Fly (Cable)
4
15 reps
-
5
Reverse Pec Deck
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Narrow Push Up
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Walking Lunge (Dumbbell)
2
40 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Plank
2
1 mins
-
7
Landmine Oblique Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Walking Lunge (Dumbbell)
2
40 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Plank
2
1 mins
-
7
Landmine Oblique Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Walking Lunge (Dumbbell)
2
40 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Plank
2
1 mins
-
7
Landmine Oblique Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Walking Lunge (Dumbbell)
2
40 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Plank
2
1 mins
-
7
Landmine Oblique Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Walking Lunge (Dumbbell)
2
40 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Plank
2
1 mins
-
7
Landmine Oblique Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Walking Lunge (Dumbbell)
2
40 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Plank
2
1 mins
-
7
Landmine Oblique Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Walking Lunge (Dumbbell)
2
40 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Plank
2
1 mins
-
7
Landmine Oblique Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Walking Lunge (Dumbbell)
2
40 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Plank
2
1 mins
-
7
Landmine Oblique Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Walking Lunge (Dumbbell)
2
40 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Plank
2
1 mins
-
7
Landmine Oblique Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Walking Lunge (Dumbbell)
2
40 reps
-
5
Hanging Leg Raise
3
20 reps
-
6
Plank
2
1 mins
-
7
Landmine Oblique Twist
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
8
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
8
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
8
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
8
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
8
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
8
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
8
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
8
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
8
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Chest Fly (Cable)
3
15 reps
-
3
Chest Press (Machine)
3
12 reps
-
4
Overhead Tricep Extension (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Alternating Dumbbell Curl
3
15 reps
-
8
Lateral Raise (Dumbbell)
1
1
1
20 reps
15 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Decline Crunch
3
RPE 10
7
Ab Wheel
3
10 reps
-
8
Wood Chop
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Decline Crunch
3
RPE 10
7
Ab Wheel
3
10 reps
-
8
Wood Chop
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Decline Crunch
3
RPE 10
7
Ab Wheel
3
10 reps
-
8
Wood Chop
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Decline Crunch
3
RPE 10
7
Ab Wheel
3
10 reps
-
8
Wood Chop
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Decline Crunch
3
RPE 10
7
Ab Wheel
3
10 reps
-
8
Wood Chop
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Decline Crunch
3
RPE 10
7
Ab Wheel
3
10 reps
-
8
Wood Chop
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Decline Crunch
3
RPE 10
7
Ab Wheel
3
10 reps
-
8
Wood Chop
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Decline Crunch
3
RPE 10
7
Ab Wheel
3
10 reps
-
8
Wood Chop
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Decline Crunch
3
RPE 10
7
Ab Wheel
3
10 reps
-
8
Wood Chop
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
12 reps
-
2
Single-Leg Leg Curl
3
15 reps
-
3
Lat Pulldown (Close Grip)
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Decline Crunch
3
RPE 10
7
Ab Wheel
3
10 reps
-
8
Wood Chop
3
15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
2
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
-
3
Front Raise
3 Sets
12 Reps
-
4
Face Pull
4 Sets
15 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
6
Lateral Raise (Machine)
3 Sets
1 Set
12 Reps
10 Reps
-
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
@10
2
Barbell Row
4 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
12 Reps
-
4
Rear Delt Fly (Cable)
4 Sets
15 Reps
-
5
Reverse Pec Deck
3 Sets
15 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
8
Narrow Push Up
2 Sets
@10
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
3
Leg Press
3 Sets
15 Reps
-
4
Walking Lunge (Dumbbell)
2 Sets
40 Reps
-
5
Hanging Leg Raise
3 Sets
20 Reps
-
6
Plank
2 Sets
1 mins
-
7
Landmine Oblique Twist
3 Sets
15 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Chest Fly (Cable)
3 Sets
15 Reps
-
3
Chest Press (Machine)
3 Sets
12 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
6
Bicep Curl (Barbell)
3 Sets
12 Reps
-
7
Alternating Dumbbell Curl
3 Sets
15 Reps
-
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
Day 5
1
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
2
Single-Leg Leg Curl
3 Sets
15 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
12 Reps
-
4
Seated Row (Machine)
3 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
6
Decline Crunch
3 Sets
@10
7
Ab Wheel
3 Sets
10 Reps
-
8
Wood Chop
3 Sets
15 Reps
-