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High-Intensity Low Volume

by Salman A.
1 athletes joined

Program Description

This 6 day workout split builds muscle by lowering the total volume in each workout and increasing the intensity on every lift. Read on to learn more! Link to Workout: https://www.muscleandstrength.com/ workouts/6-day-low-volume-high-intensity-workoutsplit

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 18, 2024 12:30
  • Last Edited
    Jun 18, 2025 09:54

Summary

Transform your physique with the High-Intensity Low Volume program, a meticulously designed 16-week journey that pushes your limits six days a week. This program focuses on maximizing strength and muscle growth through targeted, high-intensity workouts utilizing a full gym setup. Each session emphasizes compound and isolation movements, ensuring you build muscle effectively while keeping your workout time efficient. Get ready to unleash your potential and redefine your limits!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Chest Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pec Deck (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
7
Seated Dip (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Chest Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pec Deck (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
7
Seated Dip (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Chest Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pec Deck (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
7
Seated Dip (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Chest Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pec Deck (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
7
Seated Dip (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Chest Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pec Deck (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
7
Seated Dip (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Chest Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pec Deck (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Chest Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
7
Seated Dip (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Dumbbell Row
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rack Pull (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Dumbbell Row
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rack Pull (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Dumbbell Row
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rack Pull (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Dumbbell Row
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rack Pull (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Dumbbell Row
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rack Pull (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Dumbbell Row
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rack Pull (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Front Squat (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Hack Squat
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Single Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Walking Lunge (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Front Squat (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Hack Squat
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Single Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Walking Lunge (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Front Squat (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Hack Squat
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Single Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Walking Lunge (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Front Squat (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Hack Squat
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Single Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Walking Lunge (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Front Squat (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Hack Squat
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Single Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Walking Lunge (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Front Squat (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Hack Squat
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Single Leg Press
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Walking Lunge (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Seated Military Press (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rear Delt Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Bicep Curl (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Hammer Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Seated Military Press (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rear Delt Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Bicep Curl (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Hammer Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Seated Military Press (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rear Delt Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Bicep Curl (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Hammer Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Seated Military Press (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rear Delt Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Bicep Curl (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Hammer Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Seated Military Press (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rear Delt Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Bicep Curl (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Hammer Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Seated Military Press (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
One Arm Lateral Raise (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Rear Delt Fly (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Bicep Curl (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Hammer Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Single Arm Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pullover (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Single Arm Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pullover (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Single Arm Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pullover (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Single Arm Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pullover (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Single Arm Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pullover (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Single Arm Row (Machine)
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Pullover (Dumbbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Stiff Leg Deadlift
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Seated Hamstring Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Glute Bridge (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Leg Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Stiff Leg Deadlift
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Seated Hamstring Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Glute Bridge (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Leg Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Stiff Leg Deadlift
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Seated Hamstring Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Glute Bridge (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Leg Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Stiff Leg Deadlift
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Seated Hamstring Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Glute Bridge (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Leg Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Stiff Leg Deadlift
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Seated Hamstring Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Glute Bridge (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Leg Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
2
Stiff Leg Deadlift
1
1
8 reps
12 reps
RPE 9
RPE 7
3
Seated Hamstring Curl
1
1
8 reps
12 reps
RPE 9
RPE 7
4
Glute Bridge (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 7
5
Single Leg Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
6
Seated Calf Raise
1
1
8 reps
12 reps
RPE 9
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
2
Chest Press (Machine)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
3
Pec Deck (Machine)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
4
Chest Fly (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
7
Seated Dip (Machine)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
Day 2
1
Seated Row (Machine)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
2
Dumbbell Row
1 Set
1 Set
8 Reps
12 Reps
@9
@7
3
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
4
Rack Pull (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
Day 3
1
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@9
@7
2
Front Squat (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
3
Hack Squat
1 Set
1 Set
8 Reps
12 Reps
@9
@7
4
Single Leg Press
1 Set
1 Set
8 Reps
12 Reps
@9
@7
5
Walking Lunge (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
6
Seated Calf Raise
1 Set
1 Set
8 Reps
12 Reps
@9
@7
Day 4
1
Shoulder Press (Machine)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
2
Seated Military Press (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
4
Rear Delt Fly (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
5
Bicep Curl (Machine)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
6
Hammer Curl
1 Set
1 Set
8 Reps
12 Reps
@9
@7
Day 5
1
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
2
Single Arm Row (Machine)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
3
Pullover (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
4
Lat Pulldown
1 Set
1 Set
8 Reps
12 Reps
@9
@7
Day 6
1
Lying Leg Curl
1 Set
1 Set
8 Reps
12 Reps
@9
@7
2
Stiff Leg Deadlift
1 Set
1 Set
8 Reps
12 Reps
@9
@7
3
Seated Hamstring Curl
1 Set
1 Set
8 Reps
12 Reps
@9
@7
4
Glute Bridge (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@7
5
Single Leg Calf Raise
1 Set
1 Set
8 Reps
12 Reps
@9
@7
6
Seated Calf Raise
1 Set
1 Set
8 Reps
12 Reps
@9
@7