Program Description
Lihaskasvu
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedJul 06, 2025 02:49
- Last EditedJul 10, 2025 01:15
Summary
Embark on an 8-week fitness journey with the "Asiakkaan ohjelma 2kk," designed for those looking to elevate their strength and conditioning. This program features five days of targeted workouts each week, focusing on both upper and lower body strength, as well as push and pull movements. With a mix of machines and free weights, you’ll engage major muscle groups while honing your technique. Get ready to challenge yourself and achieve your fitness goals with a structured plan that keeps you motivated and on track!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Pushdown1 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 Squat1 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 Pull1 Set
1 Set
12 Reps
12 Reps
@8
@9
4
Bayesian Curl1 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 Press1 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