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BoostcampPNG

Full body hybrid

by Bri

Program Description

Arm biased ppl

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 20, 2024 07:12
  • Last Edited
    Nov 06, 2024 03:53

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
13.7%
Biceps
11.8%
Middle Delts
9.7%
Front Delts
9.4%
Upper Back
8.9%
Lats
7.4%
Chest
7%
Neck
6.5%
Hamstrings
6.2%
Quadriceps
5.2%
Glutes
5%
Lower Back
3.5%
Rear Delts
2.1%
Forearms
1.7%
Abs
1.6%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
2
Hammer Curl
3
8-15 reps
RPE 10
3
Incline Bench Press (Barbell)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 9
4
French Press
3
8-15 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 10
6
Bicep Curl (Cable)
2
10-15 reps
RPE 10
7
Neck Curl
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
2
Hammer Curl
3
8-15 reps
RPE 10
3
Incline Bench Press (Barbell)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 9
4
French Press
3
8-15 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 10
6
Bicep Curl (Cable)
2
10-15 reps
RPE 10
7
Neck Curl
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
2
Hammer Curl
3
8-15 reps
RPE 10
3
Incline Bench Press (Barbell)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 9
4
French Press
3
8-15 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 10
6
Bicep Curl (Cable)
2
10-15 reps
RPE 10
7
Neck Curl
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
2
Hammer Curl
3
8-15 reps
RPE 10
3
Incline Bench Press (Barbell)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 9
4
French Press
3
8-15 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 10
6
Bicep Curl (Cable)
2
10-15 reps
RPE 10
7
Neck Curl
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
2
Hammer Curl
3
8-15 reps
RPE 10
3
Incline Bench Press (Barbell)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 9
4
French Press
3
8-15 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 10
6
Bicep Curl (Cable)
2
10-15 reps
RPE 10
7
Neck Curl
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
2
Hammer Curl
3
8-15 reps
RPE 10
3
Incline Bench Press (Barbell)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 9
4
French Press
3
8-15 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 10
6
Bicep Curl (Cable)
2
10-15 reps
RPE 10
7
Neck Curl
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
2
Hammer Curl
3
8-15 reps
RPE 10
3
Incline Bench Press (Barbell)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 9
4
French Press
3
8-15 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 10
6
Bicep Curl (Cable)
2
10-15 reps
RPE 10
7
Neck Curl
4
10-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
2
Hammer Curl
3
8-15 reps
RPE 10
3
Incline Bench Press (Barbell)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 9
4
French Press
3
8-15 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 10
6
Bicep Curl (Cable)
2
10-15 reps
RPE 10
7
Neck Curl
4
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
2
Lat Pulldown
3
5-12 reps
RPE 10
3
Hack Squat
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
4
Pull-Up (Bodyweight)
3
5-12 reps
RPE 10
5
Bent Over Row (Dumbbell)
3
5-12 reps
RPE 10
6
Lying Leg Curl
3
8-15 reps
RPE 10
7
Leg Extension
2
8-15 reps
RPE 10
8
Reverse Hyperextension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
2
Lat Pulldown
3
5-12 reps
RPE 10
3
Hack Squat
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
4
Pull-Up (Bodyweight)
3
5-12 reps
RPE 10
5
Bent Over Row (Dumbbell)
3
5-12 reps
RPE 10
6
Lying Leg Curl
3
8-15 reps
RPE 10
7
Leg Extension
2
8-15 reps
RPE 10
8
Reverse Hyperextension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
2
Lat Pulldown
3
5-12 reps
RPE 10
3
Hack Squat
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
4
Pull-Up (Bodyweight)
3
5-12 reps
RPE 10
5
Bent Over Row (Dumbbell)
3
5-12 reps
RPE 10
6
Lying Leg Curl
3
8-15 reps
RPE 10
7
Leg Extension
2
8-15 reps
RPE 10
8
Reverse Hyperextension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
2
Lat Pulldown
3
5-12 reps
RPE 10
3
Hack Squat
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
4
Pull-Up (Bodyweight)
3
5-12 reps
RPE 10
5
Bent Over Row (Dumbbell)
3
5-12 reps
RPE 10
6
Lying Leg Curl
3
8-15 reps
RPE 10
7
Leg Extension
2
8-15 reps
RPE 10
8
Reverse Hyperextension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
2
Lat Pulldown
3
5-12 reps
RPE 10
3
Hack Squat
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
4
Pull-Up (Bodyweight)
3
5-12 reps
RPE 10
5
Bent Over Row (Dumbbell)
3
5-12 reps
RPE 10
6
Lying Leg Curl
3
8-15 reps
RPE 10
7
Leg Extension
2
8-15 reps
RPE 10
8
Reverse Hyperextension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
2
Lat Pulldown
3
5-12 reps
RPE 10
3
Hack Squat
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
4
Pull-Up (Bodyweight)
3
5-12 reps
RPE 10
5
Bent Over Row (Dumbbell)
3
5-12 reps
RPE 10
6
Lying Leg Curl
3
8-15 reps
RPE 10
7
Leg Extension
2
8-15 reps
RPE 10
8
Reverse Hyperextension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
2
Lat Pulldown
3
5-12 reps
RPE 10
3
Hack Squat
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
4
Pull-Up (Bodyweight)
3
5-12 reps
RPE 10
5
Bent Over Row (Dumbbell)
3
5-12 reps
RPE 10
6
Lying Leg Curl
3
8-15 reps
RPE 10
7
Leg Extension
2
8-15 reps
RPE 10
8
Reverse Hyperextension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
2
Lat Pulldown
3
5-12 reps
RPE 10
3
Hack Squat
1
2
5-12 reps
5-12 reps
RPE 10
RPE 9
4
Pull-Up (Bodyweight)
3
5-12 reps
RPE 10
5
Bent Over Row (Dumbbell)
3
5-12 reps
RPE 10
6
Lying Leg Curl
3
8-15 reps
RPE 10
7
Leg Extension
2
8-15 reps
RPE 10
8
Reverse Hyperextension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
5
Upright Row (Barbell)
2
8-12 reps
RPE 10
6
Wide Grip Lat Pulldown
3
8-15 reps
RPE 10
7
Neck Curl
3
10-30 reps
RPE 10
8
Overhead Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
5
Upright Row (Barbell)
2
8-12 reps
RPE 10
6
Wide Grip Lat Pulldown
3
8-15 reps
RPE 10
7
Neck Curl
3
10-30 reps
RPE 10
8
Overhead Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
5
Upright Row (Barbell)
2
8-12 reps
RPE 10
6
Wide Grip Lat Pulldown
3
8-15 reps
RPE 10
7
Neck Curl
3
10-30 reps
RPE 10
8
Overhead Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
5
Upright Row (Barbell)
2
8-12 reps
RPE 10
6
Wide Grip Lat Pulldown
3
8-15 reps
RPE 10
7
Neck Curl
3
10-30 reps
RPE 10
8
Overhead Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
5
Upright Row (Barbell)
2
8-12 reps
RPE 10
6
Wide Grip Lat Pulldown
3
8-15 reps
RPE 10
7
Neck Curl
3
10-30 reps
RPE 10
8
Overhead Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
5
Upright Row (Barbell)
2
8-12 reps
RPE 10
6
Wide Grip Lat Pulldown
3
8-15 reps
RPE 10
7
Neck Curl
3
10-30 reps
RPE 10
8
Overhead Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
5
Upright Row (Barbell)
2
8-12 reps
RPE 10
6
Wide Grip Lat Pulldown
3
8-15 reps
RPE 10
7
Neck Curl
3
10-30 reps
RPE 10
8
Overhead Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
2
5-12 reps
5-12 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
5
Upright Row (Barbell)
2
8-12 reps
RPE 10
6
Wide Grip Lat Pulldown
3
8-15 reps
RPE 10
7
Neck Curl
3
10-30 reps
RPE 10
8
Overhead Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8-12 reps
RPE 10
2
Face Pull
2
10-15 reps
RPE 10
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Lateral Raise (Cable)
4
10-15 reps
RPE 10
8
Neck Curl
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8-12 reps
RPE 10
2
Face Pull
2
10-15 reps
RPE 10
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Lateral Raise (Cable)
4
10-15 reps
RPE 10
8
Neck Curl
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8-12 reps
RPE 10
2
Face Pull
2
10-15 reps
RPE 10
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Lateral Raise (Cable)
4
10-15 reps
RPE 10
8
Neck Curl
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8-12 reps
RPE 10
2
Face Pull
2
10-15 reps
RPE 10
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Lateral Raise (Cable)
4
10-15 reps
RPE 10
8
Neck Curl
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8-12 reps
RPE 10
2
Face Pull
2
10-15 reps
RPE 10
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Lateral Raise (Cable)
4
10-15 reps
RPE 10
8
Neck Curl
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8-12 reps
RPE 10
2
Face Pull
2
10-15 reps
RPE 10
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Lateral Raise (Cable)
4
10-15 reps
RPE 10
8
Neck Curl
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8-12 reps
RPE 10
2
Face Pull
2
10-15 reps
RPE 10
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Lateral Raise (Cable)
4
10-15 reps
RPE 10
8
Neck Curl
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8-12 reps
RPE 10
2
Face Pull
2
10-15 reps
RPE 10
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9.5
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Lateral Raise (Cable)
4
10-15 reps
RPE 10
8
Neck Curl
3
10-30 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-12 Reps
5-12 Reps
@10
@9
2
Hammer Curl
3 Sets
8-15 Reps
@10
3
Incline Bench Press (Barbell)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9.5
@9
4
French Press
3 Sets
8-15 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
@10
6
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
7
Neck Curl
4 Sets
10-30 Reps
@10
Day 3
1
Leg Press
3 Sets
6-12 Reps
@10
2
Bench Press (Barbell)
1 Set
2 Sets
5-12 Reps
5-12 Reps
@9.5
@9
3
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10
5
Upright Row (Barbell)
2 Sets
8-12 Reps
@10
6
Wide Grip Lat Pulldown
3 Sets
8-15 Reps
@10
7
Neck Curl
3 Sets
10-30 Reps
@10
8
Overhead Press (Barbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9.5
@9
Day 4
1
Seated Dip (Machine)
3 Sets
8-12 Reps
@10
2
Face Pull
2 Sets
10-15 Reps
@10
3
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@10
@9.5
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
7
Lateral Raise (Cable)
4 Sets
10-15 Reps
@10
8
Neck Curl
3 Sets
10-30 Reps
@10
Day 2
1
Stiff Leg Deadlift
1 Set
2 Sets
5-12 Reps
5-12 Reps
@10
@9
2
Lat Pulldown
3 Sets
5-12 Reps
@10
3
Hack Squat
1 Set
2 Sets
5-12 Reps
5-12 Reps
@10
@9
4
Pull-Up (Bodyweight)
3 Sets
5-12 Reps
@10
5
Bent Over Row (Dumbbell)
3 Sets
5-12 Reps
@10
6
Lying Leg Curl
3 Sets
8-15 Reps
@10
7
Leg Extension
2 Sets
8-15 Reps
@10
8
Reverse Hyperextension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@8.5