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Asiakkaan ohjelma 2kk

by Lehtinen
1 athletes joined

Program Description

Lihaskasvu

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 06, 2025 02:49
  • Last Edited
    Jul 06, 2025 05:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
6 reps
6 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
6 reps
6 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
6 reps
6 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
6 reps
6 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
6 reps
6 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
6 reps
6 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
6 reps
6 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
1
1
6 reps
6 reps
RPE 8
RPE 9
5
Single Arm Pushdown
1
1
6 reps
6 reps
RPE 8
RPE 9
6
Preacher Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
7
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
70%
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9
4
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
72%
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9
4
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
74%
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9
4
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
76%
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9
4
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
78%
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9
4
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
80%
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9
4
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
82%
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9
4
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
84%
2
Hack Squat
1
1
3-5 reps
3-5 reps
RPE 8
RPE 9
3
Calf Raise (Leg Press)
2
AMRAP
RPE 9
4
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
3-6 reps
RPE 8
2
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Face Pull
1
1
12 reps
12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
3-6 reps
RPE 8
2
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Face Pull
1
1
12 reps
12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
3-6 reps
RPE 8
2
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Face Pull
1
1
12 reps
12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
3-6 reps
RPE 8
2
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Face Pull
1
1
12 reps
12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
3-6 reps
RPE 8
2
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Face Pull
1
1
12 reps
12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
3-6 reps
RPE 8
2
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Face Pull
1
1
12 reps
12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
3-6 reps
RPE 8
2
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Face Pull
1
1
12 reps
12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
3-6 reps
RPE 8
2
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Face Pull
1
1
12 reps
12 reps
RPE 8
RPE 9
4
Bayesian Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Hammer Curl (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Bench Press (Close Grip)
2
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Bench Press (Close Grip)
2
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Bench Press (Close Grip)
2
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Bench Press (Close Grip)
2
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Bench Press (Close Grip)
2
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Bench Press (Close Grip)
2
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Bench Press (Close Grip)
2
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
2
Leg Press
1
1
6 reps
6 reps
RPE 8
RPE 9
3
Bench Press (Close Grip)
2
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
4
Chest Fly (Machine)
1 Set
1 Set
6 Reps
6 Reps
@8
@9
5
Single Arm Pushdown
1 Set
1 Set
6 Reps
6 Reps
@8
@9
6
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
7
One Arm Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
70%
2
Hack Squat
1 Set
1 Set
3-5 Reps
3-5 Reps
@8
@9
3
Calf Raise (Leg Press)
2 Sets
AMRAP
@9
4
Abs Crunch (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Shoulder Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Chest Fly (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
Day 4
1
Pull-Up (Bodyweight)
2 Sets
3-6 Reps
@8
2
Seated Row (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
3
Face Pull
1 Set
1 Set
12 Reps
12 Reps
@8
@9
4
Bayesian Curl
1 Set
1 Set
8 Reps
8 Reps
@8
@9
5
Hammer Curl (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
Day 5
1
One Arm Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
2
Leg Press
1 Set
1 Set
6 Reps
6 Reps
@8
@9
3
Bench Press (Close Grip)
2 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9