Program Description
for every level, fun but hard! but surely you will see résultas
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedAug 21, 2025 02:00
- Last EditedAug 21, 2025 02:20
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Hammer Curl (Dumbbell)
1
-
3
Chest Press (Machine)
1
-
4
Bayesian Curl
1
-
5
Preacher Curl (Dumbbell)
1
-
6
Pec Deck (Machine)
1
-
7
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
-
3
Barbell Row
1
-
4
Overhead Tricep Extension (Cable)
1
-
5
Pull-Up (Weighted)
1
-
6
Dip (Weighted)
1
-
7
Rear Delt Fly (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Leg Press
1
-
3
Leg Curl
1
-
4
Goblet Squat
1
-
5
Leg Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
2
Lat Pulldown (Close Grip)
1
8 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Barbell Row
1
12 reps
-
5
Hammer Curl (Cable)
1
8 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
11 reps
-
7
Bicep Curl (Cable)
1
13 reps
-
8
Overhead Tricep Extension (Cable)
1
10 reps
-
9
Wrist Curls
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
-
2
Romanian Deadlift (Dumbbell)
1
-
3
Leg Curl
1
-
4
Leg Extension
1
-
5
Leg Press
1
-
6
Lying Leg Curl
1
-
Week 1
1 / 12 Weeks
Day 4
1
Incline Bench Press (Dumbbell)2 Sets
8 Reps
@9
2
Lat Pulldown (Close Grip)1 Set
8 Reps
-
3
Pec Deck (Machine)1 Set
12 Reps
-
4
Barbell Row1 Set
12 Reps
-
5
Hammer Curl (Cable)1 Set
8 Reps
-
6
V-Handle Tricep Pushdown (Cable)1 Set
11 Reps
-
7
Bicep Curl (Cable)1 Set
13 Reps
-
8
Overhead Tricep Extension (Cable)1 Set
10 Reps
-
9
Wrist Curls1 Set
10 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)1 Set
-
2
Hammer Curl (Dumbbell)1 Set
-
3
Chest Press (Machine)1 Set
-
4
Bayesian Curl1 Set
-
5
Preacher Curl (Dumbbell)1 Set
-
6
Pec Deck (Machine)1 Set
-
7
Wrist Curls1 Set
-
Day 2
1
Lat Pulldown (Close Grip)1 Set
1 Reps
-
2
V-Handle Tricep Pushdown (Cable)1 Set
-
3
Barbell Row1 Set
-
4
Overhead Tricep Extension (Cable)1 Set
-
5
Pull-Up (Weighted)1 Set
-
6
Dip (Weighted)1 Set
-
7
Rear Delt Fly (Cable)1 Set
-
Day 3
1
Pendulum Squat1 Set
-
2
Leg Press1 Set
-
3
Leg Curl1 Set
-
4
Goblet Squat1 Set
-
5
Leg Extension1 Set
-
Day 5
1
Pendulum Squat1 Set
-
2
Romanian Deadlift (Dumbbell)1 Set
-
3
Leg Curl1 Set
-
4
Leg Extension1 Set
-
5
Leg Press1 Set
-
6
Lying Leg Curl1 Set
-