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"I Gym" 5 Day Intermediate Hypertrophy

by Gordon B.
3 athletes joined

Program Description

Increase muscle size and work capacity with high rep sets and short rest times. Ideal for lifters who are either used to, or just come from, a low rep strength or powerlifting program. 5-day split: Push 1 - Shoulder dominant Lower 1 - Hip/Glute dominant Pull - Back dominant Push 2 - Chest dominant Lower 2 - Quad dominant This is a snap shot of a wider training year to be run for 8 weeks leading into a more strength focused block. RPE set to 7 for every set to avoid too much fatigue build-up and to ensure there are no failed sets or reps.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 16, 2025 07:40
  • Last Edited
    Jun 18, 2025 10:58

Summary

Unlock your muscle-building potential with the "I Gym" 5 Day Intermediate Hypertrophy program! Over the course of 8 weeks, you'll engage in a focused routine designed for those ready to elevate their training. This program features five days of targeted workouts that incorporate a mix of barbell, dumbbell, and cable exercises, ensuring comprehensive muscle engagement for optimal hypertrophy. With a full gym setup, you'll tackle everything from push presses to deadlifts, pushing your limits and sculpting your physique. Get ready to transform your strength and aesthetics!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
12 reps
RPE 7
2
Front Raise
3
15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7
6
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 7
7
Incline Tricep Extension (Dumbbell)
4
15 reps
RPE 7
8
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
12 reps
RPE 7
2
Front Raise
3
15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7
6
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 7
7
Incline Tricep Extension (Dumbbell)
4
15 reps
RPE 7
8
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
12 reps
RPE 7
2
Front Raise
3
15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7
6
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 7
7
Incline Tricep Extension (Dumbbell)
4
15 reps
RPE 7
8
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
12 reps
RPE 7
2
Front Raise
3
15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7
6
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 7
7
Incline Tricep Extension (Dumbbell)
4
15 reps
RPE 7
8
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
12 reps
RPE 7
2
Front Raise
3
15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7
6
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 7
7
Incline Tricep Extension (Dumbbell)
4
15 reps
RPE 7
8
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
12 reps
RPE 7
2
Front Raise
3
15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7
6
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 7
7
Incline Tricep Extension (Dumbbell)
4
15 reps
RPE 7
8
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
12 reps
RPE 7
2
Front Raise
3
15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7
6
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 7
7
Incline Tricep Extension (Dumbbell)
4
15 reps
RPE 7
8
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
12 reps
RPE 7
2
Front Raise
3
15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7
6
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 7
7
Incline Tricep Extension (Dumbbell)
4
15 reps
RPE 7
8
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 7
2
Leg Press
4
15 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Good Morning
4
12 reps
RPE 7
5
Hip Thrust (Machine)
4
15 reps
RPE 7
6
Lying Leg Curl
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 7
2
Leg Press
4
15 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Good Morning
4
12 reps
RPE 7
5
Hip Thrust (Machine)
4
15 reps
RPE 7
6
Lying Leg Curl
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 7
2
Leg Press
4
15 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Good Morning
4
12 reps
RPE 7
5
Hip Thrust (Machine)
4
15 reps
RPE 7
6
Lying Leg Curl
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 7
2
Leg Press
4
15 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Good Morning
4
12 reps
RPE 7
5
Hip Thrust (Machine)
4
15 reps
RPE 7
6
Lying Leg Curl
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 7
2
Leg Press
4
15 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Good Morning
4
12 reps
RPE 7
5
Hip Thrust (Machine)
4
15 reps
RPE 7
6
Lying Leg Curl
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 7
2
Leg Press
4
15 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Good Morning
4
12 reps
RPE 7
5
Hip Thrust (Machine)
4
15 reps
RPE 7
6
Lying Leg Curl
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 7
2
Leg Press
4
15 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Good Morning
4
12 reps
RPE 7
5
Hip Thrust (Machine)
4
15 reps
RPE 7
6
Lying Leg Curl
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 7
2
Leg Press
4
15 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Good Morning
4
12 reps
RPE 7
5
Hip Thrust (Machine)
4
15 reps
RPE 7
6
Lying Leg Curl
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Standing Pullover (Cable)
4
15 reps
RPE 7
6
Concentration Curl
3
15 reps
RPE 7
7
Bicep Curl (Cable)
4
15 reps
RPE 7
8
Hammer Curl
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Standing Pullover (Cable)
4
15 reps
RPE 7
6
Concentration Curl
3
15 reps
RPE 7
7
Bicep Curl (Cable)
4
15 reps
RPE 7
8
Hammer Curl
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Standing Pullover (Cable)
4
15 reps
RPE 7
6
Concentration Curl
3
15 reps
RPE 7
7
Bicep Curl (Cable)
4
15 reps
RPE 7
8
Hammer Curl
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Standing Pullover (Cable)
4
15 reps
RPE 7
6
Concentration Curl
3
15 reps
RPE 7
7
Bicep Curl (Cable)
4
15 reps
RPE 7
8
Hammer Curl
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Standing Pullover (Cable)
4
15 reps
RPE 7
6
Concentration Curl
3
15 reps
RPE 7
7
Bicep Curl (Cable)
4
15 reps
RPE 7
8
Hammer Curl
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Standing Pullover (Cable)
4
15 reps
RPE 7
6
Concentration Curl
3
15 reps
RPE 7
7
Bicep Curl (Cable)
4
15 reps
RPE 7
8
Hammer Curl
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Standing Pullover (Cable)
4
15 reps
RPE 7
6
Concentration Curl
3
15 reps
RPE 7
7
Bicep Curl (Cable)
4
15 reps
RPE 7
8
Hammer Curl
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
3
12 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Standing Pullover (Cable)
4
15 reps
RPE 7
6
Concentration Curl
3
15 reps
RPE 7
7
Bicep Curl (Cable)
4
15 reps
RPE 7
8
Hammer Curl
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
4
15 reps
RPE 7
5
Cable Crossover
4
15 reps
RPE 7
6
Skull Crusher (Barbell)
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
4
15 reps
RPE 7
5
Cable Crossover
4
15 reps
RPE 7
6
Skull Crusher (Barbell)
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
4
15 reps
RPE 7
5
Cable Crossover
4
15 reps
RPE 7
6
Skull Crusher (Barbell)
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
4
15 reps
RPE 7
5
Cable Crossover
4
15 reps
RPE 7
6
Skull Crusher (Barbell)
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
4
15 reps
RPE 7
5
Cable Crossover
4
15 reps
RPE 7
6
Skull Crusher (Barbell)
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
4
15 reps
RPE 7
5
Cable Crossover
4
15 reps
RPE 7
6
Skull Crusher (Barbell)
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
4
15 reps
RPE 7
5
Cable Crossover
4
15 reps
RPE 7
6
Skull Crusher (Barbell)
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
4
15 reps
RPE 7
5
Cable Crossover
4
15 reps
RPE 7
6
Skull Crusher (Barbell)
3
12 reps
RPE 7
7
Overhead Tricep Extension (Cable)
4
15 reps
RPE 7
8
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Hack Squat
4
12 reps
RPE 7
3
Standing Calf Raise
4
20 reps
RPE 7
4
Split Squat (Barbell)
3
12 reps
RPE 7
5
Cable Crunch
4
15 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Hack Squat
4
12 reps
RPE 7
3
Standing Calf Raise
4
20 reps
RPE 7
4
Split Squat (Barbell)
3
12 reps
RPE 7
5
Cable Crunch
4
15 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Hack Squat
4
12 reps
RPE 7
3
Standing Calf Raise
4
20 reps
RPE 7
4
Split Squat (Barbell)
3
12 reps
RPE 7
5
Cable Crunch
4
15 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Hack Squat
4
12 reps
RPE 7
3
Standing Calf Raise
4
20 reps
RPE 7
4
Split Squat (Barbell)
3
12 reps
RPE 7
5
Cable Crunch
4
15 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Hack Squat
4
12 reps
RPE 7
3
Standing Calf Raise
4
20 reps
RPE 7
4
Split Squat (Barbell)
3
12 reps
RPE 7
5
Cable Crunch
4
15 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Hack Squat
4
12 reps
RPE 7
3
Standing Calf Raise
4
20 reps
RPE 7
4
Split Squat (Barbell)
3
12 reps
RPE 7
5
Cable Crunch
4
15 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Hack Squat
4
12 reps
RPE 7
3
Standing Calf Raise
4
20 reps
RPE 7
4
Split Squat (Barbell)
3
12 reps
RPE 7
5
Cable Crunch
4
15 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Hack Squat
4
12 reps
RPE 7
3
Standing Calf Raise
4
20 reps
RPE 7
4
Split Squat (Barbell)
3
12 reps
RPE 7
5
Cable Crunch
4
15 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Push Press (Barbell)
3 Sets
12 Reps
@7
2
Front Raise
3 Sets
15 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
12 Reps
@7
5
One Arm Lateral Raise (Cable)
4 Sets
15 Reps
@7
6
Single Arm Rear Delt Cable Fly
4 Sets
15 Reps
@7
7
Incline Tricep Extension (Dumbbell)
4 Sets
15 Reps
@7
8
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
@7
2
Leg Press
4 Sets
15 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
4
Good Morning
4 Sets
12 Reps
@7
5
Hip Thrust (Machine)
4 Sets
15 Reps
@7
6
Lying Leg Curl
4 Sets
15 Reps
@7
Day 3
1
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
2
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7
3
Seated Wide-Grip Row (Cable)
4 Sets
12 Reps
@7
4
Lat Pulldown
4 Sets
12 Reps
@7
5
Standing Pullover (Cable)
4 Sets
15 Reps
@7
6
Concentration Curl
3 Sets
15 Reps
@7
7
Bicep Curl (Cable)
4 Sets
15 Reps
@7
8
Hammer Curl
4 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Bench Press (Close Grip)
3 Sets
12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
4
Chest Press (Machine)
4 Sets
15 Reps
@7
5
Cable Crossover
4 Sets
15 Reps
@7
6
Skull Crusher (Barbell)
3 Sets
12 Reps
@7
7
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@7
8
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
Day 5
1
High Bar Squat (Barbell)
3 Sets
10 Reps
@7
2
Hack Squat
4 Sets
12 Reps
@7
3
Standing Calf Raise
4 Sets
20 Reps
@7
4
Split Squat (Barbell)
3 Sets
12 Reps
@7
5
Cable Crunch
4 Sets
15 Reps
@7
6
Leg Extension
4 Sets
15 Reps
@7