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BoostcampPNG

BRICK’s Custom Program Mk. 3

by Alan T.

Program Description

get huge

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 29, 2025 12:36
  • Last Edited
    Sep 08, 2025 07:36
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Lats
10.5%
Biceps
10.1%
Hamstrings
9%
Chest
8.8%
Glutes
8.2%
Quadriceps
8.2%
Lower Back
7.2%
Front Delts
7.2%
Upper Back
6.7%
Abs
5.5%
Calves
3.5%
Middle Delts
2.2%
Forearms
1.4%
Adductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 6-8
3
Leg Extension
3
12-15 reps
RPE 6-8
4
Seated Hamstring Curl
3
12-15 reps
RPE 6-8
5
Standing Calf Raise
3
12-15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
6 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
4
12-15 reps
RPE 6-8
3
Leg Extension
4
12-15 reps
RPE 6-8
4
Seated Hamstring Curl
4
12-15 reps
RPE 6-8
5
Standing Calf Raise
4
12-15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
6 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
5
12-15 reps
RPE 6-8
3
Leg Extension
5
12-15 reps
RPE 6-8
4
Seated Hamstring Curl
5
12-15 reps
RPE 6-8
5
Standing Calf Raise
5
12-15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6-8
3
Leg Extension
3
10-12 reps
RPE 6-8
4
Seated Hamstring Curl
3
10-12 reps
RPE 6-8
5
Standing Calf Raise
3
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6-8
3
Leg Extension
4
10-12 reps
RPE 6-8
4
Seated Hamstring Curl
4
10-12 reps
RPE 6-8
5
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
5 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
5
10-12 reps
RPE 6-8
3
Leg Extension
5
10-12 reps
RPE 6-8
4
Seated Hamstring Curl
5
10-12 reps
RPE 6-8
5
Standing Calf Raise
5
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6-8
3
Leg Extension
3
8-10 reps
RPE 6-8
4
Seated Hamstring Curl
3
8-10 reps
RPE 6-8
5
Standing Calf Raise
3
8-10 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 6-8
3
Leg Extension
4
8-10 reps
RPE 6-8
4
Seated Hamstring Curl
4
8-10 reps
RPE 6-8
5
Standing Calf Raise
4
8-10 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
4 reps
RPE 6-8
2
Romanian Deadlift (Barbell)
5
8-10 reps
RPE 6-8
3
Leg Extension
5
8-10 reps
RPE 6-8
4
Seated Hamstring Curl
5
8-10 reps
RPE 6-8
5
Standing Calf Raise
5
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6-8
2
Seated Row (Cable)
3
12-15 reps
RPE 6-8
3
Ring Push Up
3
12-15 reps
RPE 6-8
4
Bicep Curl (Barbell)
3
12-15 reps
RPE 6-8
5
Pullover (EZ Bar)
3
12-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
RPE 6-8
2
Seated Row (Cable)
4
12-15 reps
RPE 6-8
3
Ring Push Up
4
12-15 reps
RPE 6-8
4
Bicep Curl (Barbell)
4
12-15 reps
RPE 6-8
5
Pullover (EZ Bar)
4
12-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6 reps
RPE 6-8
2
Seated Row (Cable)
5
12-15 reps
RPE 6-8
3
Ring Push Up
5
12-15 reps
RPE 6-8
4
Bicep Curl (Barbell)
5
12-15 reps
RPE 6-8
5
Pullover (EZ Bar)
5
12-15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 6-8
2
Seated Row (Cable)
3
10-12 reps
RPE 6-8
3
Ring Push Up
3
10-12 reps
RPE 6-8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 6-8
5
Pullover (EZ Bar)
3
10-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6-8
2
Seated Row (Cable)
4
10-12 reps
RPE 6-8
3
Ring Push Up
4
10-12 reps
RPE 6-8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 6-8
5
Pullover (EZ Bar)
4
10-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
5 reps
RPE 6-8
2
Seated Row (Cable)
5
10-12 reps
RPE 6-8
3
Ring Push Up
5
10-12 reps
RPE 6-8
4
Bicep Curl (Barbell)
5
10-12 reps
RPE 6-8
5
Pullover (EZ Bar)
5
10-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4 reps
RPE 6-8
2
Seated Row (Cable)
3
8-10 reps
RPE 6-8
3
Ring Push Up
3
8-10 reps
RPE 6-8
4
Bicep Curl (Barbell)
3
8-10 reps
RPE 6-8
5
Pullover (EZ Bar)
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
4 reps
RPE 6-8
2
Seated Row (Cable)
4
8-10 reps
RPE 6-8
3
Ring Push Up
4
8-10 reps
RPE 6-8
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 6-8
5
Pullover (EZ Bar)
4
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4 reps
RPE 6-8
2
Seated Row (Cable)
5
8-10 reps
RPE 6-8
3
Ring Push Up
5
8-10 reps
RPE 6-8
4
Bicep Curl (Barbell)
5
8-10 reps
RPE 6-8
5
Pullover (EZ Bar)
5
8-10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 6-8
2
Behind-the-Neck Push Press
3
12-15 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6-8
4
Preacher Curl (Barbell)
3
12-15 reps
RPE 6-8
5
Hanging Leg Raise
3
AMRAP
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
6 reps
RPE 6-8
2
Behind-the-Neck Push Press
4
12-15 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 6-8
4
Preacher Curl (Barbell)
4
12-15 reps
RPE 6-8
5
Hanging Leg Raise
4
AMRAP
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
6 reps
RPE 6-8
2
Behind-the-Neck Push Press
5
12-15 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
5
12-15 reps
RPE 6-8
4
Preacher Curl (Barbell)
5
12-15 reps
RPE 6-8
5
Hanging Leg Raise
5
AMRAP
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 6-8
2
Behind-the-Neck Push Press
3
10-12 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 6-8
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 6-8
5
Hanging Leg Raise
3
AMRAP
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 6-8
2
Behind-the-Neck Push Press
4
10-12 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-8
4
Preacher Curl (Barbell)
4
10-12 reps
RPE 6-8
5
Hanging Leg Raise
4
AMRAP
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
5 reps
RPE 6-8
2
Behind-the-Neck Push Press
5
10-12 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 6-8
4
Preacher Curl (Barbell)
5
10-12 reps
RPE 6-8
5
Hanging Leg Raise
5
AMRAP
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
RPE 6-8
2
Behind-the-Neck Push Press
3
8-10 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 6-8
4
Preacher Curl (Barbell)
3
8-10 reps
RPE 6-8
5
Hanging Leg Raise
3
AMRAP
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
4 reps
RPE 6-8
2
Behind-the-Neck Push Press
4
8-10 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 6-8
4
Preacher Curl (Barbell)
4
8-10 reps
RPE 6-8
5
Hanging Leg Raise
4
AMRAP
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
4 reps
RPE 6-8
2
Behind-the-Neck Push Press
5
8-10 reps
RPE 6-8
3
Tricep Rope Push Down (Cable)
5
8-10 reps
RPE 6-8
4
Preacher Curl (Barbell)
5
8-10 reps
RPE 6-8
5
Hanging Leg Raise
5
AMRAP
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6 reps
RPE 6-8
2
Front Squat (Barbell)
3
12-15 reps
RPE 6-8
3
Back Extension (Weighted)
3
12-15 reps
RPE 6-8
4
Lunge (Barbell)
3
12-15 reps
RPE 6-8
5
Standing Calf Raise
3
12-15 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
6 reps
RPE 6-8
2
Front Squat (Barbell)
4
12-15 reps
RPE 6-8
3
Back Extension (Weighted)
4
12-15 reps
RPE 6-8
4
Lunge (Barbell)
4
12-15 reps
RPE 6-8
5
Standing Calf Raise
4
12-15 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
6 reps
RPE 6-8
2
Front Squat (Barbell)
5
12-15 reps
RPE 6-8
3
Back Extension (Weighted)
5
12-15 reps
RPE 6-8
4
Lunge (Barbell)
5
12-15 reps
RPE 6-8
5
Standing Calf Raise
5
12-15 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
RPE 6-8
2
Front Squat (Barbell)
3
10-12 reps
RPE 6-8
3
Back Extension (Weighted)
3
10-12 reps
RPE 6-8
4
Lunge (Barbell)
3
10-12 reps
RPE 6-8
5
Standing Calf Raise
3
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 6-8
2
Front Squat (Barbell)
4
10-12 reps
RPE 6-8
3
Back Extension (Weighted)
4
10-12 reps
RPE 6-8
4
Lunge (Barbell)
4
10-12 reps
RPE 6-8
5
Standing Calf Raise
4
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
5 reps
RPE 6-8
2
Front Squat (Barbell)
5
10-12 reps
RPE 6-8
3
Back Extension (Weighted)
5
10-12 reps
RPE 6-8
4
Lunge (Barbell)
5
10-12 reps
RPE 6-8
5
Standing Calf Raise
5
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
4 reps
RPE 6-8
2
Front Squat (Barbell)
3
8-10 reps
RPE 6-8
3
Back Extension (Weighted)
3
8-10 reps
RPE 6-8
4
Lunge (Barbell)
3
8-10 reps
RPE 6-8
5
Standing Calf Raise
3
8-10 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
4 reps
RPE 6-8
2
Front Squat (Barbell)
4
8-10 reps
RPE 6-8
3
Back Extension (Weighted)
4
8-10 reps
RPE 6-8
4
Lunge (Barbell)
4
8-10 reps
RPE 6-8
5
Standing Calf Raise
4
8-10 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
4 reps
RPE 6-8
2
Front Squat (Barbell)
5
8-10 reps
RPE 6-8
3
Back Extension (Weighted)
5
8-10 reps
RPE 6-8
4
Lunge (Barbell)
5
8-10 reps
RPE 6-8
5
Standing Calf Raise
5
8-10 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 6-8
2
Lat Pulldown
3
12-15 reps
RPE 6-8
3
French Press
3
12-15 reps
RPE 6-8
4
Bicep Curl (Barbell)
3
12-15 reps
RPE 6-8
5
Pullover (EZ Bar)
3
12-15 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6 reps
RPE 6-8
2
Lat Pulldown
4
12-15 reps
RPE 6-8
3
French Press
4
12-15 reps
RPE 6-8
4
Bicep Curl (Barbell)
4
12-15 reps
RPE 6-8
5
Pullover (EZ Bar)
4
12-15 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
6 reps
RPE 6-8
2
Lat Pulldown
5
12-15 reps
RPE 6-8
3
French Press
5
12-15 reps
RPE 6-8
4
Bicep Curl (Barbell)
5
12-15 reps
RPE 6-8
5
Pullover (EZ Bar)
5
12-15 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 6-8
2
Lat Pulldown
3
10-12 reps
RPE 6-8
3
French Press
3
10-12 reps
RPE 6-8
4
Bicep Curl (Barbell)
3
10-12 reps
RPE 6-8
5
Pullover (EZ Bar)
3
10-12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 6-8
2
Lat Pulldown
4
10-12 reps
RPE 6-8
3
French Press
4
10-12 reps
RPE 6-8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 6-8
5
Pullover (EZ Bar)
4
10-12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
5 reps
RPE 6-8
2
Lat Pulldown
5
10-12 reps
RPE 6-8
3
French Press
5
10-12 reps
RPE 6-8
4
Bicep Curl (Barbell)
5
10-12 reps
RPE 6-8
5
Pullover (EZ Bar)
5
10-12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 6-8
2
Lat Pulldown
3
8-10 reps
RPE 6-8
3
French Press
3
8-10 reps
RPE 6-8
4
Bicep Curl (Barbell)
3
8-10 reps
RPE 6-8
5
Pullover (EZ Bar)
3
8-10 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
RPE 6-8
2
Lat Pulldown
4
8-10 reps
RPE 6-8
3
French Press
4
8-10 reps
RPE 6-8
4
Bicep Curl (Barbell)
4
8-10 reps
RPE 6-8
5
Pullover (EZ Bar)
4
8-10 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
RPE 6-8
2
Lat Pulldown
5
8-10 reps
RPE 6-8
3
French Press
5
8-10 reps
RPE 6-8
4
Bicep Curl (Barbell)
5
8-10 reps
RPE 6-8
5
Pullover (EZ Bar)
5
8-10 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
RPE 6-8
2
Incline Bench Press (Barbell)
3
12-15 reps
RPE 6-8
3
Preacher Curl (Barbell)
3
12-15 reps
RPE 6-8
4
Dip (Weighted)
3
12-15 reps
RPE 6-8
5
Hanging Leg Raise
3
AMRAP
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
6 reps
RPE 6-8
2
Incline Bench Press (Barbell)
4
12-15 reps
RPE 6-8
3
Preacher Curl (Barbell)
4
12-15 reps
RPE 6-8
4
Dip (Weighted)
4
12-15 reps
RPE 6-8
5
Hanging Leg Raise
4
AMRAP
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
6 reps
RPE 6-8
2
Incline Bench Press (Barbell)
5
12-15 reps
RPE 6-8
3
Preacher Curl (Barbell)
5
12-15 reps
RPE 6-8
4
Dip (Weighted)
5
12-15 reps
RPE 6-8
5
Hanging Leg Raise
5
AMRAP
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 6-8
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 6-8
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 6-8
4
Dip (Weighted)
3
10-12 reps
RPE 6-8
5
Hanging Leg Raise
3
AMRAP
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 6-8
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 6-8
3
Preacher Curl (Barbell)
4
10-12 reps
RPE 6-8
4
Dip (Weighted)
4
10-12 reps
RPE 6-8
5
Hanging Leg Raise
4
AMRAP
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
5 reps
RPE 6-8
2
Incline Bench Press (Barbell)
5
10-12 reps
RPE 6-8
3
Preacher Curl (Barbell)
5
10-12 reps
RPE 6-8
4
Dip (Weighted)
5
10-12 reps
RPE 6-8
5
Hanging Leg Raise
5
AMRAP
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4 reps
RPE 6-8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 6-8
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 6-8
4
Dip (Weighted)
3
8-10 reps
RPE 6-8
5
Hanging Leg Raise
3
AMRAP
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
4 reps
RPE 6-8
2
Incline Bench Press (Barbell)
4
8-10 reps
RPE 6-8
3
Preacher Curl (Barbell)
4
8-10 reps
RPE 6-8
4
Dip (Weighted)
4
8-10 reps
RPE 6-8
5
Hanging Leg Raise
4
AMRAP
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
4 reps
RPE 6-8
2
Incline Bench Press (Barbell)
5
8-10 reps
RPE 6-8
3
Preacher Curl (Barbell)
5
8-10 reps
RPE 6-8
4
Dip (Weighted)
5
8-10 reps
RPE 6-8
5
Hanging Leg Raise
5
AMRAP
RPE 6-8
Week 1
1 / 9 Weeks
Day 1
1
Front Squat (Barbell)
4 Sets
6 Reps
@6-8
2
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@6-8
3
Leg Extension
3 Sets
12-15 Reps
@6-8
4
Seated Hamstring Curl
3 Sets
12-15 Reps
@6-8
5
Standing Calf Raise
3 Sets
12-15 Reps
@6-8
Day 2
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
@6-8
2
Seated Row (Cable)
3 Sets
12-15 Reps
@6-8
3
Ring Push Up
3 Sets
12-15 Reps
@6-8
4
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@6-8
5
Pullover (EZ Bar)
3 Sets
12-15 Reps
@6-8
Day 3
1
Pull-Up (Weighted)
4 Sets
6 Reps
@6-8
2
Behind-the-Neck Push Press
3 Sets
12-15 Reps
@6-8
3
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@6-8
4
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@6-8
5
Hanging Leg Raise
3 Sets
AMRAP
@6-8
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@6-8
2
Front Squat (Barbell)
3 Sets
12-15 Reps
@6-8
3
Back Extension (Weighted)
3 Sets
12-15 Reps
@6-8
4
Lunge (Barbell)
3 Sets
12-15 Reps
@6-8
5
Standing Calf Raise
3 Sets
12-15 Reps
@6-8
Day 5
1
Overhead Press (Barbell)
4 Sets
6 Reps
@6-8
2
Lat Pulldown
3 Sets
12-15 Reps
@6-8
3
French Press
3 Sets
12-15 Reps
@6-8
4
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@6-8
5
Pullover (EZ Bar)
3 Sets
12-15 Reps
@6-8
Day 6
1
Bent Over Row (Barbell)
4 Sets
6 Reps
@6-8
2
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
@6-8
3
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@6-8
4
Dip (Weighted)
3 Sets
12-15 Reps
@6-8
5
Hanging Leg Raise
3 Sets
AMRAP
@6-8