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BoostcampPNG

5days final

by SUHAAN MIDDHA

Program Description

Leg push pull upper lower

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 07, 2024 08:14
  • Last Edited
    Aug 14, 2024 10:00
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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
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 10
5
Hammer Curl
4
8-12 reps
RPE 10
6
Bicep Curl (Cable)
4
8-12 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 10
5
Hammer Curl
4
8-12 reps
RPE 10
6
Bicep Curl (Cable)
4
8-12 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 10
5
Hammer Curl
4
8-12 reps
RPE 10
6
Bicep Curl (Cable)
4
8-12 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 10
5
Hammer Curl
4
8-12 reps
RPE 10
6
Bicep Curl (Cable)
4
8-12 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 10
5
Hammer Curl
4
8-12 reps
RPE 10
6
Bicep Curl (Cable)
4
8-12 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 10
5
Hammer Curl
4
8-12 reps
RPE 10
6
Bicep Curl (Cable)
4
8-12 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 10
5
Hammer Curl
4
8-12 reps
RPE 10
6
Bicep Curl (Cable)
4
8-12 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
4
8-12 reps
RPE 10
5
Hammer Curl
4
8-12 reps
RPE 10
6
Bicep Curl (Cable)
4
8-12 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Lunge (Dumbbell)
3
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Lunge (Dumbbell)
3
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Lunge (Dumbbell)
3
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Lunge (Dumbbell)
3
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Lunge (Dumbbell)
3
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Lunge (Dumbbell)
3
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Lunge (Dumbbell)
3
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
3
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Lunge (Dumbbell)
3
8-12 reps
RPE 10
6
Russian Twist
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-12 reps
RPE 10
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
7
Face Pull
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
10
Dip (Assisted)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-12 reps
RPE 10
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
7
Face Pull
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
10
Dip (Assisted)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-12 reps
RPE 10
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
7
Face Pull
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
10
Dip (Assisted)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-12 reps
RPE 10
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
7
Face Pull
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
10
Dip (Assisted)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-12 reps
RPE 10
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
7
Face Pull
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
10
Dip (Assisted)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-12 reps
RPE 10
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
7
Face Pull
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
10
Dip (Assisted)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-12 reps
RPE 10
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
7
Face Pull
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
10
Dip (Assisted)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Chest Fly (Cable)
3
8-12 reps
RPE 10
4
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
7
Face Pull
3
8-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
10
Dip (Assisted)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Chest Fly (Cable)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
6
Concentration Curl
4
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Chest Fly (Cable)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
6
Concentration Curl
4
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Chest Fly (Cable)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
6
Concentration Curl
4
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Chest Fly (Cable)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
6
Concentration Curl
4
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Chest Fly (Cable)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
6
Concentration Curl
4
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Chest Fly (Cable)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
6
Concentration Curl
4
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Chest Fly (Cable)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
6
Concentration Curl
4
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Chest Fly (Cable)
4
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 10
6
Concentration Curl
4
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Hack Squat
3
5-8 reps
RPE 10
6
Lying Leg Raise
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Hack Squat
3
5-8 reps
RPE 10
6
Lying Leg Raise
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Hack Squat
3
5-8 reps
RPE 10
6
Lying Leg Raise
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Hack Squat
3
5-8 reps
RPE 10
6
Lying Leg Raise
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Hack Squat
3
5-8 reps
RPE 10
6
Lying Leg Raise
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Hack Squat
3
5-8 reps
RPE 10
6
Lying Leg Raise
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Hack Squat
3
5-8 reps
RPE 10
6
Lying Leg Raise
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Hack Squat
3
5-8 reps
RPE 10
6
Lying Leg Raise
4
8-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@10
4
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
@10
5
Hammer Curl
4 Sets
8-12 Reps
@10
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
@10
7
Reverse Wrist Curl (Dumbbell)
4 Sets
8-12 Reps
@10
Day 2
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
3 Sets
8-12 Reps
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Seated Calf Raise
3 Sets
8-12 Reps
@10
5
Lunge (Dumbbell)
3 Sets
8-12 Reps
@10
6
Russian Twist
4 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@10
7
Face Pull
3 Sets
8-12 Reps
@10
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
10
Dip (Assisted)
1 Set
5-8 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@10
2
Chest Fly (Cable)
4 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@10
4
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@10
5
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
@10
6
Concentration Curl
4 Sets
8-12 Reps
@10
7
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@10
2
Leg Extension
3 Sets
8-12 Reps
@10
3
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
4
Seated Calf Raise
3 Sets
8-12 Reps
@10
5
Hack Squat
3 Sets
5-8 Reps
@10
6
Lying Leg Raise
4 Sets
8-12 Reps
@10