Program Description
Add size to upper body and maintain lower body.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedJun 13, 2024 09:38
- Last EditedJun 18, 2025 12:00
Summary
Transform your upper body strength with this 8-week, 4-day program designed to maximize muscle growth and endurance. Each session combines powerful supersets targeting your chest, back, and arms, ensuring a balanced full-body workout that keeps you engaged and challenged. Perfect for those with a garage gym setup, this program emphasizes effective movements like the Incline Chest Press and Lat Pulldown, pushing you to achieve your fitness goals. Get ready to build strength and sculpt your physique with focused, high-intensity training!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
2A
Dip (Bodyweight)
2
AMRAP
-
2B
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 10
-
3A
Chest Fly (Cable)
2
10-15 reps
RPE 10
3B
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
4
Lying Pullover (Cable)
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
2A
Dip (Bodyweight)
2
AMRAP
-
2B
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 10
-
3A
Chest Fly (Cable)
2
10-15 reps
RPE 10
3B
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
4
Lying Pullover (Cable)
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
2A
Dip (Bodyweight)
2
AMRAP
-
2B
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 10
-
3A
Chest Fly (Cable)
2
10-15 reps
RPE 10
3B
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
4
Lying Pullover (Cable)
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
2A
Dip (Bodyweight)
2
AMRAP
-
2B
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 10
-
3A
Chest Fly (Cable)
2
10-15 reps
RPE 10
3B
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
4
Lying Pullover (Cable)
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
2A
Dip (Bodyweight)
2
AMRAP
-
2B
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 10
-
3A
Chest Fly (Cable)
2
10-15 reps
RPE 10
3B
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
4
Lying Pullover (Cable)
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
2A
Dip (Bodyweight)
2
AMRAP
-
2B
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 10
-
3A
Chest Fly (Cable)
2
10-15 reps
RPE 10
3B
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
4
Lying Pullover (Cable)
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
2A
Dip (Bodyweight)
2
AMRAP
-
2B
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 10
-
3A
Chest Fly (Cable)
2
10-15 reps
RPE 10
3B
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
4
Lying Pullover (Cable)
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
1B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
2A
Dip (Bodyweight)
2
AMRAP
-
2B
Lat Pulldown (Neutral Grip)
1
1
6-10 reps
6-10 reps
RPE 10
-
3A
Chest Fly (Cable)
2
10-15 reps
RPE 10
3B
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
4
Lying Pullover (Cable)
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
1B
Hack Squat
3
6-10 reps
RPE 10
2A
Cable Preacher Curl
3
8-12 reps
RPE 10
2B
JM Press
3
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Rear Delt Crossover
3
10-15 reps
RPE 10
5A
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
5B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
1B
Hack Squat
3
6-10 reps
RPE 10
2A
Cable Preacher Curl
3
8-12 reps
RPE 10
2B
JM Press
3
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Rear Delt Crossover
3
10-15 reps
RPE 10
5A
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
5B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
1B
Hack Squat
3
6-10 reps
RPE 10
2A
Cable Preacher Curl
3
8-12 reps
RPE 10
2B
JM Press
3
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Rear Delt Crossover
3
10-15 reps
RPE 10
5A
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
5B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
1B
Hack Squat
3
6-10 reps
RPE 10
2A
Cable Preacher Curl
3
8-12 reps
RPE 10
2B
JM Press
3
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Rear Delt Crossover
3
10-15 reps
RPE 10
5A
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
5B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
1B
Hack Squat
3
6-10 reps
RPE 10
2A
Cable Preacher Curl
3
8-12 reps
RPE 10
2B
JM Press
3
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Rear Delt Crossover
3
10-15 reps
RPE 10
5A
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
5B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
1B
Hack Squat
3
6-10 reps
RPE 10
2A
Cable Preacher Curl
3
8-12 reps
RPE 10
2B
JM Press
3
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Rear Delt Crossover
3
10-15 reps
RPE 10
5A
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
5B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
1B
Hack Squat
3
6-10 reps
RPE 10
2A
Cable Preacher Curl
3
8-12 reps
RPE 10
2B
JM Press
3
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Rear Delt Crossover
3
10-15 reps
RPE 10
5A
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
5B
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
1B
Hack Squat
3
6-10 reps
RPE 10
2A
Cable Preacher Curl
3
8-12 reps
RPE 10
2B
JM Press
3
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
3B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4B
Rear Delt Crossover
3
10-15 reps
RPE 10
5A
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
5B
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-8 reps
RPE 9.5
1B
Wide Grip Neutral Lat Pulldown
3
6-10 reps
RPE 10
2A
Chest Press (Machine)
2
6-10 reps
RPE 10
2B
Bent Over Row (Barbell)
2
6-10 reps
RPE 10
3A
Shrug (Barbell)
3
6-10 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 10
4A
Standing Calf Raise
3
AMRAP
RPE 10
4B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-8 reps
RPE 9.5
1B
Wide Grip Neutral Lat Pulldown
3
6-10 reps
RPE 10
2A
Chest Press (Machine)
2
6-10 reps
RPE 10
2B
Bent Over Row (Barbell)
2
6-10 reps
RPE 10
3A
Shrug (Barbell)
3
6-10 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 10
4A
Standing Calf Raise
3
AMRAP
RPE 10
4B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-8 reps
RPE 9.5
1B
Wide Grip Neutral Lat Pulldown
3
6-10 reps
RPE 10
2A
Chest Press (Machine)
2
6-10 reps
RPE 10
2B
Bent Over Row (Barbell)
2
6-10 reps
RPE 10
3A
Shrug (Barbell)
3
6-10 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 10
4A
Standing Calf Raise
3
AMRAP
RPE 10
4B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-8 reps
RPE 9.5
1B
Wide Grip Neutral Lat Pulldown
3
6-10 reps
RPE 10
2A
Chest Press (Machine)
2
6-10 reps
RPE 10
2B
Bent Over Row (Barbell)
2
6-10 reps
RPE 10
3A
Shrug (Barbell)
3
6-10 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 10
4A
Standing Calf Raise
3
AMRAP
RPE 10
4B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-8 reps
RPE 9.5
1B
Wide Grip Neutral Lat Pulldown
3
6-10 reps
RPE 10
2A
Chest Press (Machine)
2
6-10 reps
RPE 10
2B
Bent Over Row (Barbell)
2
6-10 reps
RPE 10
3A
Shrug (Barbell)
3
6-10 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 10
4A
Standing Calf Raise
3
AMRAP
RPE 10
4B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-8 reps
RPE 9.5
1B
Wide Grip Neutral Lat Pulldown
3
6-10 reps
RPE 10
2A
Chest Press (Machine)
2
6-10 reps
RPE 10
2B
Bent Over Row (Barbell)
2
6-10 reps
RPE 10
3A
Shrug (Barbell)
3
6-10 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 10
4A
Standing Calf Raise
3
AMRAP
RPE 10
4B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-8 reps
RPE 9.5
1B
Wide Grip Neutral Lat Pulldown
3
6-10 reps
RPE 10
2A
Chest Press (Machine)
2
6-10 reps
RPE 10
2B
Bent Over Row (Barbell)
2
6-10 reps
RPE 10
3A
Shrug (Barbell)
3
6-10 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 10
4A
Standing Calf Raise
3
AMRAP
RPE 10
4B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5-8 reps
RPE 9.5
1B
Wide Grip Neutral Lat Pulldown
3
6-10 reps
RPE 10
2A
Chest Press (Machine)
2
6-10 reps
RPE 10
2B
Bent Over Row (Barbell)
2
6-10 reps
RPE 10
3A
Shrug (Barbell)
3
6-10 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 10
4A
Standing Calf Raise
3
AMRAP
RPE 10
4B
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-10 reps
RPE 10
2
Zercher Deadlift
4
6-10 reps
RPE 9
3A
Rope Hammer Curl
3
6-10 reps
RPE 10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4A
Bayesian Curl
3
10-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5A
Lying Side Lateral Raise
3
10-15 reps
RPE 10
5B
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-10 reps
RPE 10
2
Zercher Deadlift
4
6-10 reps
RPE 9
3A
Rope Hammer Curl
3
6-10 reps
RPE 10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4A
Bayesian Curl
3
10-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5A
Lying Side Lateral Raise
3
10-15 reps
RPE 10
5B
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-10 reps
RPE 10
2
Zercher Deadlift
4
6-10 reps
RPE 9
3A
Rope Hammer Curl
3
6-10 reps
RPE 10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4A
Bayesian Curl
3
10-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5A
Lying Side Lateral Raise
3
10-15 reps
RPE 10
5B
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-10 reps
RPE 10
2
Zercher Deadlift
4
6-10 reps
RPE 9
3A
Rope Hammer Curl
3
6-10 reps
RPE 10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4A
Bayesian Curl
3
10-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5A
Lying Side Lateral Raise
3
10-15 reps
RPE 10
5B
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-10 reps
RPE 10
2
Zercher Deadlift
4
6-10 reps
RPE 9
3A
Rope Hammer Curl
3
6-10 reps
RPE 10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4A
Bayesian Curl
3
10-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5A
Lying Side Lateral Raise
3
10-15 reps
RPE 10
5B
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-10 reps
RPE 10
2
Zercher Deadlift
4
6-10 reps
RPE 9
3A
Rope Hammer Curl
3
6-10 reps
RPE 10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4A
Bayesian Curl
3
10-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5A
Lying Side Lateral Raise
3
10-15 reps
RPE 10
5B
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-10 reps
RPE 10
2
Zercher Deadlift
4
6-10 reps
RPE 9
3A
Rope Hammer Curl
3
6-10 reps
RPE 10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4A
Bayesian Curl
3
10-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5A
Lying Side Lateral Raise
3
10-15 reps
RPE 10
5B
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6-10 reps
RPE 10
2
Zercher Deadlift
4
6-10 reps
RPE 9
3A
Rope Hammer Curl
3
6-10 reps
RPE 10
3B
Tricep Extension (Cable)
3
8-12 reps
RPE 10
4A
Bayesian Curl
3
10-15 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5A
Lying Side Lateral Raise
3
10-15 reps
RPE 10
5B
Lying Rear Lateral Raise
3
10-15 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Incline Chest Press (Machine)3 Sets
6-10 Reps
@9.5
1B
Lat Pulldown (Neutral Grip)3 Sets
8-12 Reps
@10
2A
Dip (Bodyweight)2 Sets
AMRAP
-
2B
Lat Pulldown (Neutral Grip)1 Set
1 Set
6-10 Reps
6-10 Reps
@10
-
3A
Chest Fly (Cable)2 Sets
10-15 Reps
@10
3B
Single Arm High Row (Cable)2 Sets
6-10 Reps
@10
4
Lying Pullover (Cable)2 Sets
10-15 Reps
@10
5
Calf Raise (Leg Press)3 Sets
15-20 Reps
@10
6
Hanging Leg Raise3 Sets
AMRAP
@10
Day 3
1A
Dip (Weighted)3 Sets
5-8 Reps
@9.5
1B
Wide Grip Neutral Lat Pulldown3 Sets
6-10 Reps
@10
2A
Chest Press (Machine)2 Sets
6-10 Reps
@10
2B
Bent Over Row (Barbell)2 Sets
6-10 Reps
@10
3A
Shrug (Barbell)3 Sets
6-10 Reps
@10
3B
Chest Fly (Cable)3 Sets
10-15 Reps
@10
4A
Standing Calf Raise3 Sets
AMRAP
@10
4B
Hanging Leg Raise3 Sets
AMRAP
@10
Day 2
1A
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@10
1B
Hack Squat3 Sets
6-10 Reps
@10
2A
Cable Preacher Curl3 Sets
8-12 Reps
@10
2B
JM Press3 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)2 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)2 Sets
8-12 Reps
@10
4A
Lateral Raise (Cable)3 Sets
10-15 Reps
@10
4B
Rear Delt Crossover3 Sets
10-15 Reps
@10
5A
Decline Sit Up (Weighted)2 Sets
8-12 Reps
@10
5B
Standing Calf Raise2 Sets
AMRAP
@10
Day 4
1
Zercher Squat (Barbell)4 Sets
6-10 Reps
@10
2
Zercher Deadlift4 Sets
6-10 Reps
@9
3A
Rope Hammer Curl3 Sets
6-10 Reps
@10
3B
Tricep Extension (Cable)3 Sets
8-12 Reps
@10
4A
Bayesian Curl3 Sets
10-15 Reps
@10
4B
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
5A
Lying Side Lateral Raise3 Sets
10-15 Reps
@10
5B
Lying Rear Lateral Raise3 Sets
10-15 Reps
@10
6
Lu Raise2 Sets
10-15 Reps
@10