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BoostcampPNG

Jonas Bajsmacka

by HermanssonHealth
1 athletes joined

Program Description

Bajs

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 16, 2025 05:28
  • Last Edited
    Aug 16, 2025 08:20

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Decline Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Decline Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Decline Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Decline Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Decline Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Decline Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Decline Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Decline Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Squat (Smith Machine)
2
8 reps
-
4
Romanian Deadlift (Barbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Decline Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
2
12 reps
-
2
Lying Leg Curl
1
12 reps
-
3
Squat (Smith Machine)
1
8 reps
-
4
Romanian Deadlift (Barbell)
1
10 reps
-
5
Leg Extension
1
12 reps
-
6
Decline Crunch (Weighted)
1
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Pullover (Dumbbell)
1
12 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Preacher Curl (Dumbbell)
1
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Pullover (Dumbbell)
1
12 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Preacher Curl (Dumbbell)
1
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Pullover (Dumbbell)
1
12 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Preacher Curl (Dumbbell)
1
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Pullover (Dumbbell)
1
12 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Preacher Curl (Dumbbell)
1
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Pullover (Dumbbell)
1
12 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Preacher Curl (Dumbbell)
1
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Pullover (Dumbbell)
1
12 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Preacher Curl (Dumbbell)
1
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Pullover (Dumbbell)
1
12 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Preacher Curl (Dumbbell)
1
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Pullover (Dumbbell)
1
12 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Preacher Curl (Dumbbell)
1
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Pullover (Dumbbell)
1
12 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
8 reps
-
7
Preacher Curl (Dumbbell)
1
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
1
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
-
2
Chest Supported Row (Machine)
1
10 reps
-
3
Seated Row (Cable)
1
12 reps
-
4
Pullover (Dumbbell)
1
12 reps
-
5
Rear Delt Fly (Cable)
1
12 reps
-
6
Bicep Curl (Barbell)
1
8 reps
-
7
Preacher Curl (Dumbbell)
1
10 reps
-
8
Seated Reverse Wrist Curl (Barbell)
1
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
-
2
Chest Press (Machine)
2
10 reps
-
3
Cross Body Y Raise
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Tricep Pushdown
2
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
-
2
Chest Press (Machine)
2
10 reps
-
3
Cross Body Y Raise
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Tricep Pushdown
2
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
-
2
Chest Press (Machine)
2
10 reps
-
3
Cross Body Y Raise
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Tricep Pushdown
2
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
-
2
Chest Press (Machine)
2
10 reps
-
3
Cross Body Y Raise
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Tricep Pushdown
2
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
-
2
Chest Press (Machine)
2
10 reps
-
3
Cross Body Y Raise
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Tricep Pushdown
2
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
-
2
Chest Press (Machine)
2
10 reps
-
3
Cross Body Y Raise
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Tricep Pushdown
2
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
-
2
Chest Press (Machine)
2
10 reps
-
3
Cross Body Y Raise
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Tricep Pushdown
2
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
-
2
Chest Press (Machine)
2
10 reps
-
3
Cross Body Y Raise
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Tricep Pushdown
2
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
-
2
Chest Press (Machine)
2
10 reps
-
3
Cross Body Y Raise
3
12 reps
-
4
Incline Chest Fly (Dumbbell)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Tricep Pushdown
2
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8 reps
-
2
Chest Press (Machine)
1
10 reps
-
3
Cross Body Y Raise
2
12 reps
-
4
Incline Chest Fly (Dumbbell)
1
12 reps
-
5
Overhead Tricep Extension (Cable)
1
10 reps
-
6
Tricep Pushdown
1
10 reps
-
7
Cycling
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Hack Squat
2
10 reps
-
3
Leg Curl
2
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Hack Squat
2
10 reps
-
3
Leg Curl
2
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Hack Squat
2
10 reps
-
3
Leg Curl
2
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Hack Squat
2
10 reps
-
3
Leg Curl
2
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Hack Squat
2
10 reps
-
3
Leg Curl
2
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Hack Squat
2
10 reps
-
3
Leg Curl
2
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Hack Squat
2
10 reps
-
3
Leg Curl
2
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Hack Squat
2
10 reps
-
3
Leg Curl
2
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
3
12 reps
-
2
Hack Squat
2
10 reps
-
3
Leg Curl
2
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
5
Leg Extension
2
12 reps
-
6
Hip Adductor (Machine)
2
15 reps
-
7
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
2
12 reps
-
2
Hack Squat
1
10 reps
-
3
Leg Curl
1
12 reps
-
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
-
5
Leg Extension
1
12 reps
-
6
Hip Adductor (Machine)
1
15 reps
-
7
Lying Leg Raise
1
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
3
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Behind Back X Lateral Raise
2
12 reps
-
4
Cross-Body Lat Pull-Around
2
12 reps
-
5
Seated Chest Fly (Cable)
2
12 reps
-
6
Skull Crusher (Barbell)
2
8 reps
-
7
Incline Curl (Dumbbell)
2
10 reps
-
8
Wrist Curl Cable
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
3
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Behind Back X Lateral Raise
2
12 reps
-
4
Cross-Body Lat Pull-Around
2
12 reps
-
5
Seated Chest Fly (Cable)
2
12 reps
-
6
Skull Crusher (Barbell)
2
8 reps
-
7
Incline Curl (Dumbbell)
2
10 reps
-
8
Wrist Curl Cable
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
3
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Behind Back X Lateral Raise
2
12 reps
-
4
Cross-Body Lat Pull-Around
2
12 reps
-
5
Seated Chest Fly (Cable)
2
12 reps
-
6
Skull Crusher (Barbell)
2
8 reps
-
7
Incline Curl (Dumbbell)
2
10 reps
-
8
Wrist Curl Cable
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
3
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Behind Back X Lateral Raise
2
12 reps
-
4
Cross-Body Lat Pull-Around
2
12 reps
-
5
Seated Chest Fly (Cable)
2
12 reps
-
6
Skull Crusher (Barbell)
2
8 reps
-
7
Incline Curl (Dumbbell)
2
10 reps
-
8
Wrist Curl Cable
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
3
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Behind Back X Lateral Raise
2
12 reps
-
4
Cross-Body Lat Pull-Around
2
12 reps
-
5
Seated Chest Fly (Cable)
2
12 reps
-
6
Skull Crusher (Barbell)
2
8 reps
-
7
Incline Curl (Dumbbell)
2
10 reps
-
8
Wrist Curl Cable
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
3
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Behind Back X Lateral Raise
2
12 reps
-
4
Cross-Body Lat Pull-Around
2
12 reps
-
5
Seated Chest Fly (Cable)
2
12 reps
-
6
Skull Crusher (Barbell)
2
8 reps
-
7
Incline Curl (Dumbbell)
2
10 reps
-
8
Wrist Curl Cable
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
3
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Behind Back X Lateral Raise
2
12 reps
-
4
Cross-Body Lat Pull-Around
2
12 reps
-
5
Seated Chest Fly (Cable)
2
12 reps
-
6
Skull Crusher (Barbell)
2
8 reps
-
7
Incline Curl (Dumbbell)
2
10 reps
-
8
Wrist Curl Cable
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
3
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Behind Back X Lateral Raise
2
12 reps
-
4
Cross-Body Lat Pull-Around
2
12 reps
-
5
Seated Chest Fly (Cable)
2
12 reps
-
6
Skull Crusher (Barbell)
2
8 reps
-
7
Incline Curl (Dumbbell)
2
10 reps
-
8
Wrist Curl Cable
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
3
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Behind Back X Lateral Raise
2
12 reps
-
4
Cross-Body Lat Pull-Around
2
12 reps
-
5
Seated Chest Fly (Cable)
2
12 reps
-
6
Skull Crusher (Barbell)
2
8 reps
-
7
Incline Curl (Dumbbell)
2
10 reps
-
8
Wrist Curl Cable
1
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
2
10 reps
-
2
Pull-Up (Weighted)
1
8 reps
-
3
Behind Back X Lateral Raise
1
12 reps
-
4
Cross-Body Lat Pull-Around
1
12 reps
-
5
Seated Chest Fly (Cable)
1
12 reps
-
6
Skull Crusher (Barbell)
1
8 reps
-
7
Incline Curl (Dumbbell)
1
10 reps
-
8
Wrist Curl Cable
1
12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Machine Calf Raise
3 Sets
12 Reps
-
2
Lying Leg Curl
2 Sets
12 Reps
-
3
Squat (Smith Machine)
2 Sets
8 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
-
5
Leg Extension
2 Sets
12 Reps
-
6
Decline Crunch (Weighted)
2 Sets
15 Reps
-
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
2
Chest Supported Row (Machine)
2 Sets
10 Reps
-
3
Seated Row (Cable)
2 Sets
12 Reps
-
4
Pullover (Dumbbell)
1 Set
12 Reps
-
5
Rear Delt Fly (Cable)
2 Sets
12 Reps
-
6
Bicep Curl (Barbell)
2 Sets
8 Reps
-
7
Preacher Curl (Dumbbell)
1 Set
10 Reps
-
8
Seated Reverse Wrist Curl (Barbell)
1 Set
12 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
-
2
Chest Press (Machine)
2 Sets
10 Reps
-
3
Cross Body Y Raise
3 Sets
12 Reps
-
4
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
6
Tricep Pushdown
2 Sets
10 Reps
-
7
Cycling
1 Set
20 mins
-
Day 4
1
Machine Calf Raise
3 Sets
12 Reps
-
2
Hack Squat
2 Sets
10 Reps
-
3
Leg Curl
2 Sets
12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
5
Leg Extension
2 Sets
12 Reps
-
6
Hip Adductor (Machine)
2 Sets
15 Reps
-
7
Lying Leg Raise
2 Sets
15 Reps
-
Day 5
1
High Incline Dumbbell Press
3 Sets
10 Reps
-
2
Pull-Up (Weighted)
2 Sets
8 Reps
-
3
Behind Back X Lateral Raise
2 Sets
12 Reps
-
4
Cross-Body Lat Pull-Around
2 Sets
12 Reps
-
5
Seated Chest Fly (Cable)
2 Sets
12 Reps
-
6
Skull Crusher (Barbell)
2 Sets
8 Reps
-
7
Incline Curl (Dumbbell)
2 Sets
10 Reps
-
8
Wrist Curl Cable
1 Set
12 Reps
-