logo
BoostcampPNG

Toji program 3.0

by Amir Kunuspekov

Program Description

Look like Toji from Jujutsu Kaisen

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 27, 2025 03:16
  • Last Edited
    Jun 18, 2025 08:23

Summary

Unlock your strength potential with the Toji Program 3.0, a dynamic 12-week training regimen designed for serious lifters. Committing just four days a week, you'll tackle a variety of exercises, including weighted chin-ups and paused bench presses, to build muscle and enhance performance. This program incorporates supersets to maximize efficiency and intensity, targeting all major muscle groups for balanced development. Get ready to push your limits and achieve your fitness goals!
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
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
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
10-15 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
-
2
Bench Press (Paused)
3
5-8 reps
-
3A
Preacher Curl (EZ Bar)
2
5-8 reps
-
3B
Shrug (Dumbbell)
2
15-20 reps
-
4A
Lateral Raise (Cable)
3
8-15 reps
-
4B
Overhead Tricep Extension (Cable)
3
7-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Single Arm Row (Cable)
3
6-10 reps
-
3
Decline Sit Up (Weighted)
3
8-15 reps
-
4A
Upright Row (Dumbbell)
3
10-15 reps
-
4B
Standing Calf Raise
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Decline Sit Up (Weighted)
3
8-15 reps
-
3A
Upright Row (Dumbbell)
3
10-15 reps
-
3B
Standing Calf Raise
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
3
6-10 reps
-
2B
Neck Curls
3
10-20 reps
-
3A
Chest Supported Row (Machine)
3
6-10 reps
-
3B
JM Press (Smith Machine)
3
6-10 reps
-
4A
Rear Delt Fly (Cable)
3
8-15 reps
-
4B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Lying Leg Curl
3
7-11 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Standing Calf Raise
3
8-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
-
2
Bench Press (Paused)
3 Sets
5-8 Reps
-
3A
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
-
3B
Shrug (Dumbbell)
2 Sets
15-20 Reps
-
4A
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
4B
Overhead Tricep Extension (Cable)
3 Sets
7-12 Reps
-
Day 3
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
4-6 Reps
-
2A
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
2B
Neck Curls
3 Sets
10-20 Reps
-
3A
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
3B
JM Press (Smith Machine)
3 Sets
6-10 Reps
-
4A
Rear Delt Fly (Cable)
3 Sets
8-15 Reps
-
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
-
Day 4
1
Hack Squat
2 Sets
6-10 Reps
-
2A
Leg Extension
3 Sets
8-12 Reps
-
2B
Lying Leg Curl
3 Sets
7-11 Reps
-
3A
Hyperextension
3 Sets
8-12 Reps
-
3B
Standing Calf Raise
3 Sets
8-15 Reps
-
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
2
Single Arm Row (Cable)
3 Sets
6-10 Reps
-
3
Decline Sit Up (Weighted)
3 Sets
8-15 Reps
-
4A
Upright Row (Dumbbell)
3 Sets
10-15 Reps
-
4B
Standing Calf Raise
3 Sets
8-12 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
-