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Hard To Kill

by Leemond D.
4 athletes joined

Program Description

Seeing if I can get stronger while eating a Carnivore diet.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 03, 2024 09:55
  • Last Edited
    Jun 18, 2025 09:18

Summary

Unleash your inner strength with the **Hard To Kill** program, a 4-week challenge designed to push your limits and build resilience. Committing to 6 days a week, you'll engage in a variety of targeted exercises, including leg day staples like squats and deadlifts, alongside upper body power moves like pull-ups and tricep extensions. Each session is meticulously crafted to enhance muscle hypertrophy and functional strength, ensuring you emerge stronger and more capable. Get ready to transform your physique and fortify your mental toughness!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
6 reps
12 reps
RPE 6
RPE 10
2
Leg Curl
2
3
6 reps
12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
1
1
2
5 reps
8 reps
8 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 7.5
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 7
5
Leg Press
1
1
1
6 reps
5 reps
5 reps
RPE 6
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
6 reps
12 reps
RPE 6
RPE 10
2
Leg Curl
2
3
6 reps
12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
1
1
2
5 reps
8 reps
8 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 7.5
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 7
5
Leg Press
1
1
1
6 reps
5 reps
5 reps
RPE 6
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
6 reps
12 reps
RPE 6
RPE 10
2
Leg Curl
2
3
6 reps
12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
1
1
2
5 reps
8 reps
8 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 7.5
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 7
5
Leg Press
1
1
1
6 reps
5 reps
5 reps
RPE 6
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
6 reps
12 reps
RPE 6
RPE 10
2
Leg Curl
2
3
6 reps
12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
1
1
2
5 reps
8 reps
8 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 7.5
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 7
5
Leg Press
1
1
1
6 reps
5 reps
5 reps
RPE 6
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
6 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
RPE 10
2
Tricep Extension (Dumbbell)
2
12 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Dip (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Pushup
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
6 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
RPE 10
2
Tricep Extension (Dumbbell)
2
12 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Dip (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Pushup
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
6 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
RPE 10
2
Tricep Extension (Dumbbell)
2
12 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Dip (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Pushup
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
6 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
RPE 10
2
Tricep Extension (Dumbbell)
2
12 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Dip (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Pushup
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 6.5
2
Bent Over Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 8
RPE 8.5
RPE 10
3
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
5 reps
RPE 6
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 6.5
2
Bent Over Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 8
RPE 8.5
RPE 10
3
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
5 reps
RPE 6
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 6.5
2
Bent Over Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 8
RPE 8.5
RPE 10
3
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
5 reps
RPE 6
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 6.5
2
Bent Over Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 8
RPE 8.5
RPE 10
3
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
5 reps
RPE 6
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
6 reps
12 reps
RPE 6
RPE 10
2
Leg Curl
2
3
6 reps
12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
1
1
2
5 reps
8 reps
8 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 7.5
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 7
5
Leg Press
1
1
1
6 reps
5 reps
5 reps
RPE 6
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
6 reps
12 reps
RPE 6
RPE 10
2
Leg Curl
2
3
6 reps
12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
1
1
2
5 reps
8 reps
8 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 7.5
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 7
5
Leg Press
1
1
1
6 reps
5 reps
5 reps
RPE 6
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
6 reps
12 reps
RPE 6
RPE 10
2
Leg Curl
2
3
6 reps
12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
1
1
2
5 reps
8 reps
8 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 7.5
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 7
5
Leg Press
1
1
1
6 reps
5 reps
5 reps
RPE 6
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3
6 reps
12 reps
RPE 6
RPE 10
2
Leg Curl
2
3
6 reps
12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
1
1
2
5 reps
8 reps
8 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 7.5
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
12 reps
RPE 6
RPE 10
RPE 7
5
Leg Press
1
1
1
6 reps
5 reps
5 reps
RPE 6
RPE 9
RPE 10
6
Seated Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
6 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
RPE 10
2
Tricep Extension (Dumbbell)
2
12 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Dip (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Pushup
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
6 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
RPE 10
2
Tricep Extension (Dumbbell)
2
12 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Dip (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Pushup
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
6 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
RPE 10
2
Tricep Extension (Dumbbell)
2
12 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Dip (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Pushup
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
6 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
RPE 10
2
Tricep Extension (Dumbbell)
2
12 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Dip (Assisted)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Pushup
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 6.5
2
Bent Over Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 8
RPE 8.5
RPE 10
3
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
5 reps
RPE 6
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 6.5
2
Bent Over Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 8
RPE 8.5
RPE 10
3
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
5 reps
RPE 6
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 6.5
2
Bent Over Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 8
RPE 8.5
RPE 10
3
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
5 reps
RPE 6
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 6
RPE 9.5
RPE 10
RPE 6.5
2
Bent Over Row (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 8
RPE 8.5
RPE 10
3
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
4
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
5 reps
RPE 6
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
8 reps
5 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Leg Extension
2 Sets
3 Sets
6 Reps
12 Reps
@6
@10
2
Leg Curl
2 Sets
3 Sets
6 Reps
12 Reps
@6
@10
3
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
8 Reps
8 Reps
12 Reps
@6
@9.5
@10
@7.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
12 Reps
@6
@10
@7
5
Leg Press
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
@6
@9
@10
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@9.5
@10
Day 2
1
Lat Pulldown
2 Sets
1 Set
1 Set
1 Set
6 Reps
12 Reps
10 Reps
8 Reps
@6
@8.5
@9
@10
2
Tricep Extension (Dumbbell)
2 Sets
12 Reps
@6
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@9
@10
4
Dip (Assisted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@9
@10
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@8
@10
6
Pushup
3 Sets
20 Reps
@8
Day 4
1
Leg Extension
2 Sets
3 Sets
6 Reps
12 Reps
@6
@10
2
Leg Curl
2 Sets
3 Sets
6 Reps
12 Reps
@6
@10
3
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
8 Reps
8 Reps
12 Reps
@6
@9.5
@10
@7.5
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
12 Reps
@6
@10
@7
5
Leg Press
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
@6
@9
@10
6
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@9.5
@10
Day 5
1
Lat Pulldown
2 Sets
1 Set
1 Set
1 Set
6 Reps
12 Reps
10 Reps
8 Reps
@6
@8.5
@9
@10
2
Tricep Extension (Dumbbell)
2 Sets
12 Reps
@6
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@9
@10
4
Dip (Assisted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@9
@10
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6
@8
@10
6
Pushup
3 Sets
20 Reps
@8
Day 6
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
@6
@9.5
@10
@6.5
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@8
@8.5
@10
3
Front Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9.5
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
5 Reps
@6
@8
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@6
@8
@10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@9
@10
7
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9.5
Day 3
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
12 Reps
@6
@9.5
@10
@6.5
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@8
@8.5
@10
3
Front Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9.5
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
5 Reps
@6
@8
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@6
@8
@10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@9
@10
7
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9.5