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BoostcampPNG

5-Day Glory Workout

by Andrew Petrie

Program Description

Get strong, ripped, and confident in 2026.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2025 10:14
  • Last Edited
    Dec 31, 2025 01:34
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Upper Back
9.2%
Quadriceps
8.7%
Hamstrings
8.7%
Front Delts
8.2%
Glutes
7.9%
Biceps
6.3%
Lats
6%
Rear Delts
6%
Abs
6%
Chest
5.4%
Middle Delts
5.4%
Calves
4.3%
Forearms
2.4%
Lower Back
2.4%
Stretching
1.6%
Adductors
1.1%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
Chest Supported Row (Machine)
4
10 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Calf Raise (Machine)
4
10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Calf Raise (Machine)
4
10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Calf Raise (Machine)
4
10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Calf Raise (Machine)
4
10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Calf Raise (Machine)
4
10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Calf Raise (Machine)
4
10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Calf Raise (Machine)
4
10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Calf Raise (Machine)
4
10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Calf Raise (Machine)
4
10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Calf Raise (Machine)
4
10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Calf Raise (Machine)
4
10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Back Extension (Weighted)
3
12 reps
-
5
Calf Raise (Machine)
4
10 reps
-
6
Dead Bug
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Extension (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Pallof Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Single Leg Press
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
4
12 reps
-
5
Pallof Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
8 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Rear Delt Fly (Dumbbell)
3
12 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Back Extension (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
6
Dead Bug
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Single Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
5
Pallof Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-