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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Quadriceps
9.5%
Hamstrings
9.4%
Front Delts
8.9%
Glutes
8.6%
Chest
8.6%
Biceps
7.3%
Upper Back
6.9%
Middle Delts
6.4%
Lats
6.4%
Lower Back
4.4%
Abs
4.3%
Rear Delts
2.1%
Calves
1.8%
Forearms
1%
Abductors
0.4%
Adductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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