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BoostcampPNG

Full body hybrid

by Bri

Program Description

Upper lower/ full body/ arm day

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
    Sep 20, 2024 09:07
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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
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