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BoostcampPNG

Jacked with a Day Job (5x Upper Body Focused Hypertrophy)

by Cal
4 athletes joined

Program Description

This is a 5x weekly hypertrophy program focused on building a balanced physique, but with extra emphasis on the upper body. Designed to be run Monday-Friday, this works great for people who hit the gym before / after their 9-5 job each day. Split is: M- Push T- Legs and Pull Combo W- Arms R- Legs F- Upper Body

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 13, 2024 06:22
  • Last Edited
    Feb 24, 2025 09:16

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.5%
Biceps
13.2%
Upper Back
12.4%
Middle Delts
9.5%
Lats
8.2%
Front Delts
7.7%
Quadriceps
7%
Hamstrings
5.7%
Chest
4.8%
Abs
3.2%
Rear Delts
2.5%
Calves
2.5%
Forearms
2%
Glutes
2%
Lower Back
1.3%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-9 reps
10-12 reps
-
-
2
BSU Push Ups
2
3.5 mins
-
3
Seated DB Lateral Raises
3
10-20 reps
-
4
Tricep Pushdown (Cable)
3
8-15 reps
-
5
Overhead Tricep Extension (Cable)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-9 reps
10-12 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
10-12 reps
-
-
3
Seal Row
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
4
Single Leg Extension
1
1
1
6-9 reps
10-12 reps
15-20 reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-15 reps
-
2
Preacher Curl (Dumbbell)
3
8-15 reps
-
3
Tricep Pushdown (Cable)
3
8-15 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Hammer Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
-
2
Leg Press
3
8-15 reps
-
3
SSB Squat
2
5-8 reps
-
4
Decline Crunch (Weighted)
3
8-15 reps
-
5
Seated Calf Raise
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-15 reps
-
1B
Dip (Assisted)
3
8-15 reps
-
2A
Chest Supported Row (Machine)
3
8-15 reps
-
2B
BSU Push Ups
2
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3
8-15 reps
-
3B
Upright Row (Dumbbell)
3
8-15 reps
-
4A
Bicep Curl (Cable)
3
8-15 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
-
-
2
BSU Push Ups
2 Sets
3.5 mins
-
3
Seated DB Lateral Raises
3 Sets
10-20 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
-
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
6-9 Reps
10-12 Reps
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-9 Reps
10-12 Reps
-
-
3
Seal Row
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
-
-
-
4
Single Leg Extension
1 Set
1 Set
1 Set
6-9 Reps
10-12 Reps
15-20 Reps
-
-
-
5
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
Day 3
1
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
-
2
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
-
5
Hammer Curl
3 Sets
8-15 Reps
-
Day 4
1
Leg Curl
3 Sets
8-15 Reps
-
2
Leg Press
3 Sets
8-15 Reps
-
3
SSB Squat
2 Sets
5-8 Reps
-
4
Decline Crunch (Weighted)
3 Sets
8-15 Reps
-
5
Seated Calf Raise
3 Sets
10-20 Reps
-
Day 5
1A
Pull-Up (Assisted)
3 Sets
8-15 Reps
-
1B
Dip (Assisted)
3 Sets
8-15 Reps
-
2A
Chest Supported Row (Machine)
3 Sets
8-15 Reps
-
2B
BSU Push Ups
2 Sets
3.5 mins
-
3A
Seated Overhead Press (Dumbbell)
3 Sets
8-15 Reps
-
3B
Upright Row (Dumbbell)
3 Sets
8-15 Reps
-
4A
Bicep Curl (Cable)
3 Sets
8-15 Reps
-
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-