logo
BoostcampPNG

Python Protocol 🐍💪🏽

by Ian
1 athletes joined

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
    Aug 06, 2025 04:26

Summary

Unlock your strength with the Python Protocol, a dynamic 4-week program designed for serious lifters ready to elevate their game. With five sessions a week, you'll tackle a balanced mix of upper and lower body workouts, focusing on key muscle groups through a variety of exercises like cable lateral raises and high bar squats. Each workout is crafted to push your limits, ensuring you build muscle and enhance your overall fitness. Get ready to transform your physique and unleash your inner power!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.7%
Biceps
10.3%
Upper Back
9%
Quadriceps
8.4%
Chest
8.1%
Front Delts
7.9%
Hamstrings
7.7%
Lats
6.9%
Middle Delts
6.5%
Calves
5.5%
Glutes
5.3%
Abs
4.8%
Rear Delts
3%
Adductors
2.5%
Forearms
1.8%
Lower Back
1.4%
Abductors
0.1%
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
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