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BoostcampPNG

Term 2 Strength

by Isaac van Bockel

Program Description

Get stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 22, 2025 01:03
  • Last Edited
    Apr 22, 2025 01:43
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Rope Push Down (Cable)
3
8 reps
-
5
Spanish Squat
3
0.5 mins
-
6
Leg Extension (Banded)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
14 reps
10 reps
7 reps
-
-
-
2
Pull-Up (Band)
1
1
1
3 reps
2 reps
1 reps
-
-
-
3
Lat Pulldown
3
9 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Face Pull
2
12 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
-
2
Goblet Squat
3
12 reps
-
3
Calf Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4A
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4B
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hack Squat
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Front Raise
3
8 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Lateral Raise (Cable)
3
8 reps
-
5
Shoulder Press (Machine)
2
8 reps
-
6
Spanish Squat
3
0.5 mins
-
7
Leg Extension (Banded)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
2
10 reps
8 reps
-
-
2
Bicep Curl (Cable)
3
8 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Single Arm Tricep Extension (Cable)
2
8 reps
-
5
Tricep Extension (Dumbbell)
3
8 reps
-
6
Leg Extension
3
12 reps
-
7
Wall Sit
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
4
Abs Crunch (Bodyweight)
3
10 reps
-
5
Glute Kickback
3
0.5 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Chest Fly (Machine)
3 Sets
8 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
5
Spanish Squat
3 Sets
0.5 mins
-
6
Leg Extension (Banded)
3 Sets
12 Reps
-
Day 2
1
Barbell Row
1 Set
1 Set
1 Set
14 Reps
10 Reps
7 Reps
-
-
-
2
Pull-Up (Band)
1 Set
1 Set
1 Set
3 Reps
2 Reps
1 Reps
-
-
-
3
Lat Pulldown
3 Sets
9 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8 Reps
-
5
Face Pull
2 Sets
12 Reps
-
6
Leg Extension
3 Sets
12 Reps
-
7
Wall Sit
3 Sets
0.5 mins
-
Day 3
1
Lying Leg Curl
3 Sets
8 Reps
-
2
Goblet Squat
3 Sets
12 Reps
-
3
Calf Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4A
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4B
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hack Squat
3 Sets
6 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Front Raise
3 Sets
8 Reps
-
3
Reverse Pec Deck
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
8 Reps
-
5
Shoulder Press (Machine)
2 Sets
8 Reps
-
6
Spanish Squat
3 Sets
0.5 mins
-
7
Leg Extension (Banded)
3 Sets
12 Reps
-
Day 5
1
Bicep Curl (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
2
Bicep Curl (Cable)
3 Sets
8 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
4
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
-
5
Tricep Extension (Dumbbell)
3 Sets
8 Reps
-
6
Leg Extension
3 Sets
12 Reps
-
7
Wall Sit
3 Sets
0.5 mins
-
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
-
4
Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
5
Glute Kickback
3 Sets
0.5 mins
-