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BoostcampPNG

Cadi PPLUL

by Ctheonly1

Program Description

BUILD MUSCLE LOOSE FAT!! DELOAD -> only 60% of the weight & 50% of Sets & after deload same weight as before. DON'T -> Up weight while ramping -Weight goes up only if needed to reach rpm in rep range or starting week 6 .

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 28, 2025 12:31
  • Last Edited
    Mar 28, 2025 01:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
T-Bar Row
3
5-8 reps
RPE 7
2
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Upright Row (Cable)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Cable)
1
10-15 reps
RPE 7
6
Neck Work
1
6-30 reps
RPE 7
7
Hanging Leg Raise
2
6-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Cable)
1
10-15 reps
RPE 9
6
Neck Work
1
6-30 reps
RPE 9
7
Hanging Leg Raise
2
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Upright Row (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
10-15 reps
RPE 9
6
Neck Work
1
6-30 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
RPE 6
2
Wide Grip Lat Pulldown
2
8-12 reps
RPE 6
3
Seated Row (Cable)
2
10-15 reps
RPE 6
4
Upright Row (Cable)
2
8-12 reps
RPE 6
5
Rear Delt Fly (Cable)
1
10-15 reps
RPE 6
6
Neck Work
1
6-30 reps
RPE 6
7
Hanging Leg Raise
2
6-30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Upright Row (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
10-15 reps
RPE 9
6
Neck Work
1
6-30 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Upright Row (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
10-15 reps
RPE 9
6
Neck Work
1
6-30 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Upright Row (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
10-15 reps
RPE 9
6
Neck Work
1
6-30 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
RPE 6
2
Wide Grip Lat Pulldown
2
8-12 reps
RPE 6
3
Seated Row (Cable)
2
10-15 reps
RPE 6
4
Upright Row (Cable)
2
8-12 reps
RPE 6
5
Rear Delt Fly (Cable)
1
10-15 reps
RPE 6
6
Neck Work
1
6-30 reps
RPE 6
7
Hanging Leg Raise
2
6-30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
3
Dip (Weighted)
2
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Hammer Curl
2
8-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 6
3
Dip (Weighted)
2
8-12 reps
RPE 6
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
5
Hammer Curl
2
8-12 reps
RPE 6
6
Bicep Curl (Cable)
2
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 6
3
Dip (Weighted)
2
8-12 reps
RPE 6
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
5
Hammer Curl
2
8-12 reps
RPE 6
6
Bicep Curl (Cable)
2
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Lunge (Dumbbell)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Cable)
2
10-15 reps
RPE 8
7
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lunge (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
10-15 reps
RPE 9
7
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 6
3
Leg Press
2
8-12 reps
RPE 6
4
Lunge (Dumbbell)
2
8-12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 6
6
Lateral Raise (Cable)
2
10-15 reps
RPE 6
7
Cardio
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Cardio
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Cardio
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Cardio
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 6
3
Leg Press
2
8-12 reps
RPE 6
4
Lunge (Dumbbell)
2
8-12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 6
6
Lateral Raise (Cable)
2
10-15 reps
RPE 6
7
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 7
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 8
3
Chin-Up (Weighted)
2
6-10 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Cable Crunch
2
6-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
6-10 reps
RPE 9
4
Bench Press (Close Grip)
3
6-10 reps
RPE 9
5
Cable Crunch
3
6-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 6
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 6
3
Chin-Up (Weighted)
2
6-10 reps
RPE 6
4
Bench Press (Close Grip)
2
6-10 reps
RPE 6
5
Cable Crunch
2
6-30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 6
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 6
3
Chin-Up (Weighted)
2
6-10 reps
RPE 6
4
Bench Press (Close Grip)
2
6-10 reps
RPE 6
5
Cable Crunch
2
6-30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
5-8 reps
RPE 7
2
Front Squat (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Lying Leg Curl
2
10-15 reps
RPE 8
5
Seated Calf Raise
2
8-12 reps
RPE 8
6
Cardio
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
5-8 reps
RPE 8
2
Front Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Lying Leg Curl
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Cardio
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Cardio
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
5-8 reps
RPE 6
2
Front Squat (Barbell)
2
6-10 reps
RPE 6
3
Leg Extension
2
10-15 reps
RPE 6
4
Lying Leg Curl
2
10-15 reps
RPE 6
5
Seated Calf Raise
2
8-12 reps
RPE 6
6
Cardio
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Cardio
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Cardio
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Cardio
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
5-8 reps
RPE 6
2
Front Squat (Barbell)
2
6-10 reps
RPE 6
3
Leg Extension
2
10-15 reps
RPE 6
4
Lying Leg Curl
2
10-15 reps
RPE 6
5
Seated Calf Raise
2
8-12 reps
RPE 6
6
Cardio
1
20 mins
RPE 6
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@7
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8
3
Dip (Weighted)
2 Sets
8-12 Reps
@8
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
5
Hammer Curl
2 Sets
8-12 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@7
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@8
3
Chin-Up (Weighted)
2 Sets
6-10 Reps
@8
4
Bench Press (Close Grip)
2 Sets
6-10 Reps
@8
5
Cable Crunch
2 Sets
6-30 Reps
@8
Day 5
1
Trap Bar Deadlift
2 Sets
5-8 Reps
@7
2
Front Squat (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
2 Sets
10-15 Reps
@8
4
Lying Leg Curl
2 Sets
10-15 Reps
@8
5
Seated Calf Raise
2 Sets
8-12 Reps
@8
6
Cardio
1 Set
10 mins
@8
Day 3
1
Squat (Smith Machine)
3 Sets
5-8 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3
Leg Press
2 Sets
8-12 Reps
@8
4
Lunge (Dumbbell)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8
7
Cardio
1 Set
10 mins
@8
Day 1
1
T-Bar Row
3 Sets
5-8 Reps
@7
2
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
10-15 Reps
@8
4
Upright Row (Cable)
3 Sets
8-12 Reps
@8
5
Rear Delt Fly (Cable)
1 Set
10-15 Reps
@7
6
Neck Work
1 Set
6-30 Reps
@7
7
Hanging Leg Raise
2 Sets
6-30 Reps
@8