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Simplified strength

by Nicolas

Program Description

**Simplified Strength** is an 8-week program designed to build muscle and sculpt your physique through a structured, easy-to-follow routine. With 32 workouts spread across the weeks, each session lasts approximately 70 minutes and incorporates a variety of exercises targeting all major muscle groups. Ideal for both novice and intermediate lifters, this program requires minimal equipment, making it perfect for a garage gym setup. Get ready to enhance your strength and achieve your fitness goals with a straightforward yet effective training plan!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 30, 2025 05:17
  • Last Edited
    Dec 30, 2025 06:12
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Upper Back
11%
Lats
10.1%
Biceps
9.3%
Front Delts
9%
Middle Delts
6.9%
Abs
6.6%
Forearms
6.3%
Quadriceps
6%
Glutes
6%
Hamstrings
6%
Chest
4.2%
Rear Delts
3%
Calves
2.4%
Adductors
1.2%
Abductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Dip (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Dip (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Dip (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Dip (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Dip (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Dip (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Dip (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Dip (Bodyweight)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
5 reps
RPE 7
2
Barbell Row
4
8 reps
RPE 9
3
Dumbbell Row
3
10 reps
RPE 9
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 9.5
5
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
5 reps
RPE 7
2
Barbell Row
4
8 reps
RPE 9
3
Dumbbell Row
3
10 reps
RPE 9
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 9.5
5
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
5 reps
RPE 7
2
Barbell Row
4
8 reps
RPE 9
3
Dumbbell Row
3
10 reps
RPE 9
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 9.5
5
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
5 reps
RPE 7
2
Barbell Row
4
8 reps
RPE 9
3
Dumbbell Row
3
10 reps
RPE 9
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 9.5
5
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
5 reps
RPE 7
2
Barbell Row
4
8 reps
RPE 9
3
Dumbbell Row
3
10 reps
RPE 9
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 9.5
5
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
5 reps
RPE 7
2
Barbell Row
4
8 reps
RPE 9
3
Dumbbell Row
3
10 reps
RPE 9
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 9.5
5
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
5 reps
RPE 7
2
Barbell Row
4
8 reps
RPE 9
3
Dumbbell Row
3
10 reps
RPE 9
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 9.5
5
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
5 reps
RPE 7
2
Barbell Row
4
8 reps
RPE 9
3
Dumbbell Row
3
10 reps
RPE 9
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 9
RPE 9.5
5
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
RPE 10
2
Bicycle Crunch
2
1
25 reps
25 reps
RPE 9
RPE 10
3
Abs Crunch (Weighted)
3
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
RPE 10
2
Bicycle Crunch
2
1
25 reps
25 reps
RPE 9
RPE 10
3
Abs Crunch (Weighted)
3
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
RPE 10
2
Bicycle Crunch
2
1
25 reps
25 reps
RPE 9
RPE 10
3
Abs Crunch (Weighted)
3
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
RPE 10
2
Bicycle Crunch
2
1
25 reps
25 reps
RPE 9
RPE 10
3
Abs Crunch (Weighted)
3
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
RPE 10
2
Bicycle Crunch
2
1
25 reps
25 reps
RPE 9
RPE 10
3
Abs Crunch (Weighted)
3
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
RPE 10
2
Bicycle Crunch
2
1
25 reps
25 reps
RPE 9
RPE 10
3
Abs Crunch (Weighted)
3
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
RPE 10
2
Bicycle Crunch
2
1
25 reps
25 reps
RPE 9
RPE 10
3
Abs Crunch (Weighted)
3
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
RPE 10
2
Bicycle Crunch
2
1
25 reps
25 reps
RPE 9
RPE 10
3
Abs Crunch (Weighted)
3
RPE 10
4
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Wrist Curls
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
6
Reverse Wrist Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
5
Tricep Dip (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
6
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@9.5
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
4
Standing Calf Raise
4 Sets
15 Reps
@8
Day 3
1
Pull-Up (Band)
4 Sets
5 Reps
@7
2
Barbell Row
4 Sets
8 Reps
@9
3
Dumbbell Row
3 Sets
10 Reps
@9
4
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@9
@9.5
5
Seated Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@9.5
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
Day 4
1
Hanging Leg Raise
3 Sets
@10
2
Bicycle Crunch
2 Sets
1 Set
25 Reps
25 Reps
@9
@10
3
Abs Crunch (Weighted)
3 Sets
@10
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Wrist Curls
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
6
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10