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BoostcampPNG

Python Protocol 🐍💪🏽

by Ian D.

Program Description

⚙️ Key Program Features ✅ 1. Arm-Priority Every Week • Arms hit 2–3x/week directly or via push/pull movements • Dedicated “Armageddon Sharmies” Day each week • Focus on curls, extensions, dips, chin-ups, and FST-7 finishers ✅ 2. Shoulder Integration • Shoulders trained directly 2–3x/week • Target all three heads (anterior, lateral, posterior) • High-rep lateral raise variants + heavy press work ✅ 3. Calisthenics Infused • Pull-Ups, Dips, Push-Ups included in push/pull/arm days • Builds raw, functional strength with aesthetic gains • Replaces some machine/isolation volume for intensity & efficiency ✅ 4. Time-Efficient & Intensity-Focused • 2–3 sets per exercise (vs. traditional 4+) • RPE ~8–10, stop 0–2 reps from failure • Smart supersets and short rest = ~70–80 min workouts ✅ 5. Legs + Abs (with Shoulder Optional) • Every leg day includes core work • Optional shoulder work included for extra frequency if needed

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    110 minutes
  • Created
    Jul 13, 2025 12:13
  • Last Edited
    Jul 16, 2025 02:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-9 reps
10-12 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
AMRAP
RPE 10
3
Tricep Extension (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Bench Press (Dumbbell)
1
1
5-9 reps
10-12 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
2
5-9 reps
10-12 reps
RPE 10
RPE 10
6
Dip (Weighted)
1
1
5-9 reps
10-12 reps
RPE 10
RPE 10
7
Chest Fly (Machine)
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
3
Chest Press (Machine)
1
2
5-9 reps
8-10 reps
RPE 10
RPE 10
4A
Skull Crusher (Barbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
4B
Bicep Curl (EZ Bar)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
5
High Row
1
1
1
8-10 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
6
Incline Bench Press (Smith Machine)
1
2
5-9 reps
8-10 reps
RPE 10
RPE 10
7A
Push Up
1
1.5 mins
RPE 10
7B
Pull-Up (Bodyweight)
1
1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
8-12 reps
10-12 reps
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
5-9 reps
10-12 reps
RPE 10
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Chest Press (Machine)
1
1
5-9 reps
10-12 reps
RPE 10
RPE 10
5
Shoulder Press (Machine)
1
1
1
5-9 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
6
Dip (Weighted)
1
2
5-9 reps
8-10 reps
RPE 10
RPE 10
7
Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
1
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Seated Row (Cable)
1
2
5-9 reps
10-12 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
1
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
6
Shrug (Barbell)
1
2
5-9 reps
10-12 reps
RPE 10
RPE 10
7
Chest Fly (Cable)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
8A
Push Up
1
1.5 mins
RPE 10
8B
Pull-Up (Bodyweight)
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-9 reps
8-12 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
1
2
8-12 reps
10-15 reps
RPE 10
RPE 10
3
Bicep Curl (Machine)
1
1
1
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
6
Single Arm Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
7
Hammer Curl
1
1
1
5-9 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
8
Pull-Up (Bodyweight)
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-9 reps
8-12 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
2
1
8-10 reps
10-12 reps
RPE 10
RPE 10
5
Walking Lunge (Dumbbell)
2
5 mins
RPE 10
6
Seated Calf Raise
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
7
Abs Crunch (Machine)
2
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
1
1
8-12 reps
10-15 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Bent Over Row (Barbell)
1
1
5-9 reps
8-12 reps
RPE 10
RPE 10
4
21s (EZ Bar)
3
AMRAP
RPE 10
5
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
6
Seated Row (Machine)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 10
8
Pull-Up (Bodyweight)
1
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
RPE 10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
RPE 10
3
Leg Curl
2
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
2
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
2
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 10
RPE 10
RPE 10
7
Seated Calf Raise
2
2
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 10
8
Abs Crunch (Machine)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
RPE 10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
RPE 10
3
Leg Curl
2
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
2
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
2
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 10
RPE 10
RPE 10
7
Seated Calf Raise
2
2
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 10
8
Abs Crunch (Machine)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1.5 mins
RPE 10
2
Lat Pulldown
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
1
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Seated Row (Machine)
1
1
1
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
6
Alternating Dumbbell Curl
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
7
Chest Fly (Cable)
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
8A
Push Up
1
1.5 mins
RPE 10
8B
Pull-Up (Bodyweight)
1
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8-10 reps
RPE 10
2
Split Squat Front Foot Elevated (Smith Machine)
3
8-10 reps
RPE 10
3
Leg Curl
2
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
2
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
5
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
2
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 10
RPE 10
RPE 10
7
Seated Calf Raise
2
2
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 10
8
Abs Crunch (Machine)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
8-10 reps
10-12 reps
RPE 10
RPE 10
2
Overhead Tricep Extension (Cable)
2
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
3
Reverse Bicep Curl (EZ Bar)
2
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
1
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
2
1
4-6 reps
8-10 reps
5-9 reps
RPE 10
RPE 10
RPE 10
6
JM Press (Smith Machine)
1
3
4-6 reps
8-10 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Seated Wide-Grip Row (Cable)
1
1
1
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Seated Row (Cable)
1
2
5-9 reps
10-12 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
1
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
6
Shrug (Barbell)
1
2
5-9 reps
10-12 reps
RPE 10
RPE 10
7
Chest Fly (Cable)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
8A
Push Up
1
1.5 mins
RPE 10
8B
Pull-Up (Bodyweight)
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Hip Thrust (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
5
Seated Calf Raise
2
1
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
8-10 reps
10-12 reps
RPE 10
RPE 10
7
Walking Lunge (Dumbbell)
3
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1.5 mins
RPE 10
2
Lat Pulldown
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
1
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Seated Row (Machine)
1
1
1
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
1
1
1
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
6
Alternating Dumbbell Curl
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
7
Chest Fly (Cable)
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
8A
Push Up
1
1.5 mins
RPE 10
8B
Pull-Up (Bodyweight)
1
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Hip Thrust (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
5
Seated Calf Raise
2
1
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
8-10 reps
10-12 reps
RPE 10
RPE 10
7
Walking Lunge (Dumbbell)
3
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
8-10 reps
10-12 reps
RPE 10
RPE 10
2
Overhead Tricep Extension (Cable)
2
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
3
Reverse Bicep Curl (EZ Bar)
2
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
1
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
2
1
4-6 reps
8-10 reps
5-9 reps
RPE 10
RPE 10
RPE 10
6
JM Press (Smith Machine)
1
3
4-6 reps
8-10 reps
RPE 10
RPE 10
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
2
8-12 reps
10-12 reps
RPE 10
RPE 10
2
Shoulder Press (Machine)
1
2
5-9 reps
10-12 reps
RPE 10
RPE 10
3
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
4
Bayesian Curl
2
1
1
8-10 reps
10-12 reps
6-8 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
2
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
6
Incline Hammer Curl (Dumbbell)
2
2
8-10 reps
10-12 reps
RPE 10
RPE 10
7
Dip (Weighted)
1
1
2
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5-9 reps
8-12 reps
RPE 10
RPE 10
3
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
2
1
8-10 reps
10-12 reps
RPE 10
RPE 10
5
Walking Lunge (Dumbbell)
2
5 mins
RPE 10
6
Seated Calf Raise
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 10
7
Abs Crunch (Machine)
2
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
2
8-12 reps
10-12 reps
RPE 10
RPE 10
2
Shoulder Press (Machine)
1
2
5-9 reps
10-12 reps
RPE 10
RPE 10
3
Rear Delt Fly (Dumbbell)
1
2
8-10 reps
10-12 reps
RPE 10
RPE 10
4
Bayesian Curl
2
1
1
8-10 reps
10-12 reps
6-8 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
2
1
1
8-10 reps
10-12 reps
12-15 reps
RPE 10
RPE 10
RPE 10
6
Incline Hammer Curl (Dumbbell)
2
2
8-10 reps
10-12 reps
RPE 10
RPE 10
7
Dip (Weighted)
1
1
2
5-9 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
Week 1
1 / 4 Weeks
Day 5
1
Lateral Raise (Cable)
2 Sets
1 Set
8-10 Reps
10-12 Reps
@10
@10
2
Overhead Tricep Extension (Cable)
2 Sets
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
3
Reverse Bicep Curl (EZ Bar)
2 Sets
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
5-9 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
5
Preacher Curl (EZ Bar)
1 Set
2 Sets
1 Set
4-6 Reps
8-10 Reps
5-9 Reps
@10
@10
@10
6
JM Press (Smith Machine)
1 Set
3 Sets
4-6 Reps
8-10 Reps
@10
@10
7
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
Day 3
1
High Bar Squat (Barbell)
4 Sets
8-10 Reps
@10
2
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
8-10 Reps
@10
3
Leg Curl
2 Sets
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
4
Leg Extension
2 Sets
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
@10
@10
@10
5
Romanian Deadlift (Barbell)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
6
Hip Adductor (Machine)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
12-15 Reps
@10
@10
@10
7
Seated Calf Raise
2 Sets
2 Sets
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@8.5
@9
@10
8
Abs Crunch (Machine)
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
5-9 Reps
8-12 Reps
@10
@10
2
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
8-12 Reps
10-15 Reps
@10
@10
3
Bicep Curl (Machine)
1 Set
1 Set
1 Set
5-9 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-10 Reps
10-12 Reps
@10
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-10 Reps
10-12 Reps
@10
@10
6
Single Arm Row (Cable)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
7
Hammer Curl
1 Set
1 Set
1 Set
5-9 Reps
10-12 Reps
8-10 Reps
@10
@10
@10
8
Pull-Up (Bodyweight)
1 Set
2 mins
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-9 Reps
10-12 Reps
@10
@10
2
Lateral Raise (Cable)
3 Sets
AMRAP
@10
3
Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
4
Bench Press (Dumbbell)
1 Set
1 Set
5-9 Reps
10-12 Reps
@10
@10
5
Shoulder Press (Machine)
1 Set
2 Sets
5-9 Reps
10-12 Reps
@10
@10
6
Dip (Weighted)
1 Set
1 Set
5-9 Reps
10-12 Reps
@10
@10
7
Chest Fly (Machine)
1 Set
2 Sets
6-8 Reps
8-12 Reps
@10
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
5-9 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
1 Set
5-9 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
5-9 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
4
Seated Row (Cable)
1 Set
2 Sets
5-9 Reps
10-12 Reps
@10
@10
5
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
5-9 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
6
Shrug (Barbell)
1 Set
2 Sets
5-9 Reps
10-12 Reps
@10
@10
7
Chest Fly (Cable)
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
8A
Push Up
1 Set
1.5 mins
@10
8B
Pull-Up (Bodyweight)
1 Set
2 mins
@10