Program Description
A full body hypertrophy program that is designed for a garage/home gym equipment level that also lacks a squat rack.
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout120 minutes
- CreatedSep 30, 2024 01:57
- Last EditedJun 18, 2025 11:13
Summary
Transform your physique with the Kris Upper Lower Muscle Building Program, an 8-week journey designed for serious lifters looking to maximize muscle growth. Committing just 4 days a week, you'll engage in a balanced mix of upper and lower body workouts, utilizing effective supersets and tempo exercises to challenge your strength and endurance. Each session is crafted to push you to your limits, ensuring you build muscle efficiently while honing your technique. Get ready to elevate your training and achieve the results you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
5-10 reps
RPE 7-9
2A
Pull-Up (Bodyweight)
2
5-10 reps
RPE 7-9
2B
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-9
3A
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 7-9
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 7-9
4A
Alternating Dumbbell Curl
2
5-10 reps
RPE 7-9
4B
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7-9
5A
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 7-9
5B
Preacher Curl (Dumbbell)
2
15-25 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
5-10 reps
RPE 8-10
2A
Pull-Up (Bodyweight)
2
5-10 reps
RPE 8-10
2B
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8-10
4A
Alternating Dumbbell Curl
2
5-10 reps
RPE 8-10
4B
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-10
5A
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 8-10
5B
Preacher Curl (Dumbbell)
2
15-25 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
5-10 reps
RPE 8-10
2A
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8-10
2B
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8-10
4A
Alternating Dumbbell Curl
3
5-10 reps
RPE 8-10
4B
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-10
5A
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 8-10
5B
Preacher Curl (Dumbbell)
2
15-25 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
5-10 reps
RPE 8-10
2A
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8-10
2B
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 9-10
3A
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 9-10
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 9-10
4A
Alternating Dumbbell Curl
3
5-10 reps
RPE 8-10
4B
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9-10
5A
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 9-10
5B
Preacher Curl (Dumbbell)
2
15-25 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
5-10 reps
RPE 8-10
2A
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8-10
2B
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9-10
3B
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Alternating Dumbbell Curl
3
5-10 reps
RPE 8-10
4B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 9-10
5B
Preacher Curl (Dumbbell)
3
15-25 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
5-10 reps
RPE 8-10
2A
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8-10
2B
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9-10
3B
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Alternating Dumbbell Curl
3
5-10 reps
RPE 8-10
4B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 9-10
5B
Preacher Curl (Dumbbell)
3
15-25 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
5-10 reps
RPE 8-10
2A
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8-10
2B
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Bent Over Row (Dumbbell)
3
10-15 reps
RPE 9-10
3B
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9-10
4A
Alternating Dumbbell Curl
3
5-10 reps
RPE 8-10
4B
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9-10
5A
Single Arm Overhead Tricep Extension
3
10-15 reps
RPE 9-10
5B
Preacher Curl (Dumbbell)
3
15-25 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
5-10 reps
RPE 6-8
2A
Pull-Up (Bodyweight)
2
5-10 reps
RPE 6-8
2B
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6-8
3A
Bent Over Row (Dumbbell)
2
10-15 reps
RPE 6-8
3B
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 6-8
4A
Alternating Dumbbell Curl
2
5-10 reps
RPE 6-8
4B
One Arm Lateral Raise (Dumbbell)
2
10-15 reps
RPE 6-8
5A
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 6-8
5B
Preacher Curl (Dumbbell)
2
15-25 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
2
5-10 reps
RPE 7-9
2A
Reverse Nordic Curl
2
15-25 reps
RPE 7-9
2B
Nordic Curl
2
10-15 reps
RPE 7-9
3A
Lying Leg Raise
2
10-15 reps
RPE 7-9
3B
Single Leg Calf Raise
2
10-15 reps
RPE 7-9
4A
Wrist Curls
3
10-25 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
2
5-10 reps
RPE 8-10
2A
Reverse Nordic Curl
2
15-25 reps
RPE 8-10
2B
Nordic Curl
2
10-15 reps
RPE 8-10
3A
Lying Leg Raise
2
10-15 reps
RPE 8-10
3B
Single Leg Calf Raise
2
10-15 reps
RPE 8-10
4A
Wrist Curls
3
10-25 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
5-10 reps
RPE 8-10
2A
Reverse Nordic Curl
2
15-25 reps
RPE 8-10
2B
Nordic Curl
2
10-15 reps
RPE 8-10
3A
Lying Leg Raise
2
10-15 reps
RPE 8-10
3B
Single Leg Calf Raise
2
10-15 reps
RPE 8-10
4A
Wrist Curls
3
10-25 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
5-10 reps
RPE 8-10
2A
Reverse Nordic Curl
2
15-25 reps
RPE 9-10
2B
Nordic Curl
2
10-15 reps
RPE 9-10
3A
Lying Leg Raise
2
10-15 reps
RPE 9-10
3B
Single Leg Calf Raise
2
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-25 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
5-10 reps
RPE 8-10
2A
Reverse Nordic Curl
3
15-25 reps
RPE 9-10
2B
Nordic Curl
3
10-15 reps
RPE 9-10
3A
Lying Leg Raise
3
10-15 reps
RPE 9-10
3B
Single Leg Calf Raise
3
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-25 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
5-10 reps
RPE 8-10
2A
Reverse Nordic Curl
3
15-25 reps
RPE 9-10
2B
Nordic Curl
3
10-15 reps
RPE 9-10
3A
Lying Leg Raise
3
10-15 reps
RPE 9-10
3B
Single Leg Calf Raise
3
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-25 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
3
5-10 reps
RPE 8-10
2A
Reverse Nordic Curl
3
15-25 reps
RPE 9-10
2B
Nordic Curl
3
10-15 reps
RPE 9-10
3A
Lying Leg Raise
3
10-15 reps
RPE 9-10
3B
Single Leg Calf Raise
3
10-15 reps
RPE 9-10
4A
Wrist Curls
3
10-25 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
2
5-10 reps
RPE 6-8
2A
Reverse Nordic Curl
2
15-25 reps
RPE 6-8
2B
Nordic Curl
2
10-15 reps
RPE 6-8
3A
Lying Leg Raise
2
10-15 reps
RPE 6-8
3B
Single Leg Calf Raise
2
10-15 reps
RPE 6-8
4A
Wrist Curls
2
10-25 reps
RPE 10
4B
Reverse Wrist Curl (Dumbbell)
2
10-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
5-10 reps
RPE 7-9
1B
Chin-Up (Bodyweight)
2
5-15 reps
RPE 7-9
2A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-9
2B
Upright Row (Dumbbell)
2
10-15 reps
RPE 7-9
3A
Dumbbell Bench Pullover
2
15-25 reps
RPE 7-9
3B
Chest Fly (Dumbbell)
2
15-25 reps
RPE 7-9
4A
Skull Crusher (Dumbbell)
2
5-10 reps
RPE 7-9
4B
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
5-10 reps
RPE 8-10
1B
Chin-Up (Bodyweight)
2
5-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Upright Row (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Dumbbell Bench Pullover
2
15-25 reps
RPE 8-10
3B
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
5-10 reps
RPE 8-10
4B
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 8-10
1B
Chin-Up (Bodyweight)
2
5-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 8-10
3A
Dumbbell Bench Pullover
2
15-25 reps
RPE 8-10
3B
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8-10
4B
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 8-10
1B
Chin-Up (Bodyweight)
2
5-15 reps
RPE 9-10
2A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Dumbbell Bench Pullover
2
15-25 reps
RPE 9-10
3B
Chest Fly (Dumbbell)
2
15-25 reps
RPE 9-10
4A
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8-10
4B
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 8-10
1B
Chin-Up (Bodyweight)
3
5-15 reps
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Dumbbell Bench Pullover
3
15-25 reps
RPE 9-10
3B
Chest Fly (Dumbbell)
3
15-25 reps
RPE 9-10
4A
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8-10
4B
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 8-10
1B
Chin-Up (Bodyweight)
3
5-15 reps
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Dumbbell Bench Pullover
3
15-25 reps
RPE 9-10
3B
Chest Fly (Dumbbell)
3
15-25 reps
RPE 9-10
4A
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8-10
4B
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
5-10 reps
RPE 8-10
1B
Chin-Up (Bodyweight)
3
5-15 reps
RPE 9-10
2A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
2B
Upright Row (Dumbbell)
3
10-15 reps
RPE 9-10
3A
Dumbbell Bench Pullover
3
15-25 reps
RPE 9-10
3B
Chest Fly (Dumbbell)
3
15-25 reps
RPE 9-10
4A
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8-10
4B
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
5-10 reps
RPE 6-8
1B
Chin-Up (Bodyweight)
2
5-15 reps
RPE 6-8
2A
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6-8
2B
Upright Row (Dumbbell)
2
10-15 reps
RPE 6-8
3A
Dumbbell Bench Pullover
2
15-25 reps
RPE 6-8
3B
Chest Fly (Dumbbell)
2
15-25 reps
RPE 6-8
4A
Skull Crusher (Dumbbell)
2
5-10 reps
RPE 6-8
4B
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7-9
3
Single Leg Hip Thrust
2
10-15 reps
RPE 7-9
4A
Dragon Flag
2
5-10 reps
RPE 7-9
4B
Single Leg Calf Raise
2
5-10 reps
RPE 7-9
5A
Wrist Curls
3
10-25 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8-10
3
Single Leg Hip Thrust
2
10-15 reps
RPE 8-10
4A
Dragon Flag
2
5-10 reps
RPE 8-10
4B
Single Leg Calf Raise
2
5-10 reps
RPE 8-10
5A
Wrist Curls
3
10-25 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8-10
3
Single Leg Hip Thrust
2
10-15 reps
RPE 8-10
4A
Dragon Flag
3
5-10 reps
RPE 8-10
4B
Single Leg Calf Raise
3
5-10 reps
RPE 8-10
5A
Wrist Curls
3
10-25 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 9-10
3
Single Leg Hip Thrust
2
10-15 reps
RPE 9-10
4A
Dragon Flag
3
5-10 reps
RPE 8-10
4B
Single Leg Calf Raise
3
5-10 reps
RPE 8-10
5A
Wrist Curls
3
10-25 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
3
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
4A
Dragon Flag
3
5-10 reps
RPE 8-10
4B
Single Leg Calf Raise
3
5-10 reps
RPE 8-10
5A
Wrist Curls
3
10-25 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
3
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
4A
Dragon Flag
3
5-10 reps
RPE 8-10
4B
Single Leg Calf Raise
3
5-10 reps
RPE 8-10
5A
Wrist Curls
3
10-25 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8-10
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9-10
3
Single Leg Hip Thrust
3
10-15 reps
RPE 9-10
4A
Dragon Flag
3
5-10 reps
RPE 8-10
4B
Single Leg Calf Raise
3
5-10 reps
RPE 8-10
5A
Wrist Curls
3
10-25 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
10-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 6-8
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 6-8
3
Single Leg Hip Thrust
2
10-15 reps
RPE 6-8
4A
Dragon Flag
2
5-10 reps
RPE 6-8
4B
Single Leg Calf Raise
2
5-10 reps
RPE 6-8
5A
Wrist Curls
2
10-25 reps
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
2
10-25 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Tempo Bench Press2 Sets
5-10 Reps
@7-9
2A
Pull-Up (Bodyweight)2 Sets
5-10 Reps
@7-9
2B
Incline Bench Press (Dumbbell)2 Sets
10-15 Reps
@7-9
3A
Bent Over Row (Dumbbell)2 Sets
10-15 Reps
@7-9
3B
Seated Overhead Press (Dumbbell)2 Sets
10-15 Reps
@7-9
4A
Alternating Dumbbell Curl2 Sets
5-10 Reps
@7-9
4B
One Arm Lateral Raise (Dumbbell)2 Sets
10-15 Reps
@7-9
5A
Single Arm Overhead Tricep Extension2 Sets
10-15 Reps
@7-9
5B
Preacher Curl (Dumbbell)2 Sets
15-25 Reps
@7-9
Day 3
1A
Seated Overhead Press (Dumbbell)2 Sets
5-10 Reps
@7-9
1B
Chin-Up (Bodyweight)2 Sets
5-15 Reps
@7-9
2A
Incline Bench Press (Dumbbell)2 Sets
10-15 Reps
@7-9
2B
Upright Row (Dumbbell)2 Sets
10-15 Reps
@7-9
3A
Dumbbell Bench Pullover2 Sets
15-25 Reps
@7-9
3B
Chest Fly (Dumbbell)2 Sets
15-25 Reps
@7-9
4A
Skull Crusher (Dumbbell)2 Sets
5-10 Reps
@7-9
4B
Preacher Curl (Dumbbell)2 Sets
10-15 Reps
@7-9
Day 2
1
Pistol Squat2 Sets
5-10 Reps
@7-9
2A
Reverse Nordic Curl2 Sets
15-25 Reps
@7-9
2B
Nordic Curl2 Sets
10-15 Reps
@7-9
3A
Lying Leg Raise2 Sets
10-15 Reps
@7-9
3B
Single Leg Calf Raise2 Sets
10-15 Reps
@7-9
4A
Wrist Curls3 Sets
10-25 Reps
@10
4B
Reverse Wrist Curl (Dumbbell)3 Sets
10-25 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)2 Sets
5-10 Reps
@7-9
2
Bulgarian Split Squat (Dumbbell)2 Sets
10-15 Reps
@7-9
3
Single Leg Hip Thrust2 Sets
10-15 Reps
@7-9
4A
Dragon Flag2 Sets
5-10 Reps
@7-9
4B
Single Leg Calf Raise2 Sets
5-10 Reps
@7-9
5A
Wrist Curls3 Sets
10-25 Reps
@10
5B
Reverse Wrist Curl (Dumbbell)3 Sets
10-25 Reps
@10