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BoostcampPNG

BDBLDNG

by elias v
1 athletes joined
4.0
(1 rating)

Program Description

Get Huge

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 08, 2024 04:29
  • Last Edited
    Jun 18, 2025 10:32

Summary

Unleash your potential with BDBLDNG, an 8-week program designed to sculpt and strengthen your physique. Committing to 5 days a week, you'll engage in a variety of targeted exercises, including barbell and dumbbell presses, rows, and machine workouts, focusing primarily on your chest, shoulders, and back. Each session is crafted to maximize muscle growth and enhance overall strength, ensuring you see real results. Get ready to transform your training and build the body you've always wanted!
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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
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8 reps
RPE 10
2
Stiff Leg Deadlift
3
12 reps
RPE 10
3
Hip Thrust (Machine)
2
10 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8 reps
RPE 10
2
Stiff Leg Deadlift
3
12 reps
RPE 10
3
Hip Thrust (Machine)
2
10 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8 reps
RPE 10
2
Stiff Leg Deadlift
3
12 reps
RPE 10
3
Hip Thrust (Machine)
2
10 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8 reps
RPE 10
2
Stiff Leg Deadlift
3
12 reps
RPE 10
3
Hip Thrust (Machine)
2
10 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8 reps
RPE 10
2
Stiff Leg Deadlift
3
12 reps
RPE 10
3
Hip Thrust (Machine)
2
10 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8 reps
RPE 10
2
Stiff Leg Deadlift
3
12 reps
RPE 10
3
Hip Thrust (Machine)
2
10 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8 reps
RPE 10
2
Stiff Leg Deadlift
3
12 reps
RPE 10
3
Hip Thrust (Machine)
2
10 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8 reps
RPE 10
2
Stiff Leg Deadlift
3
12 reps
RPE 10
3
Hip Thrust (Machine)
2
10 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6
Seated Dip (Machine)
4
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
RPE 10
2
Underhand Lat Pulldown
3
12 reps
RPE 10
3
Seal Row
5
10 reps
RPE 10
4
Standing Pullover (Cable)
2
12 reps
RPE 10
5
Face Pull
3
12 reps
RPE 10
6
Bicep Curl (Cable)
4
10 reps
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
@10
@10
@10
@10
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
3
Pec Deck (Machine)
4 Sets
15 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
6
Seated Dip (Machine)
4 Sets
10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
Day 2
1
Barbell Row
3 Sets
10 Reps
@10
2
Underhand Lat Pulldown
3 Sets
12 Reps
@10
3
Seal Row
5 Sets
10 Reps
@10
4
Standing Pullover (Cable)
2 Sets
12 Reps
@10
5
Face Pull
3 Sets
12 Reps
@10
6
Bicep Curl (Cable)
4 Sets
10 Reps
@10
7
Hammer Curl (Cable)
2 Sets
12 Reps
@10
8
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
Day 3
1
Platz Squat
3 Sets
8 Reps
@10
2
Stiff Leg Deadlift
3 Sets
12 Reps
@10
3
Hip Thrust (Machine)
2 Sets
10 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@10
5
Leg Curl
3 Sets
12 Reps
@10
6
Hip Adductor (Machine)
3 Sets
12 Reps
@10
7
Straight Leg Calf Raise
4 Sets
12 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
@10
@10
@10
@10
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
3
Pec Deck (Machine)
4 Sets
15 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
6
Seated Dip (Machine)
4 Sets
10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
Day 5
1
Barbell Row
3 Sets
10 Reps
@10
2
Underhand Lat Pulldown
3 Sets
12 Reps
@10
3
Seal Row
5 Sets
10 Reps
@10
4
Standing Pullover (Cable)
2 Sets
12 Reps
@10
5
Face Pull
3 Sets
12 Reps
@10
6
Bicep Curl (Cable)
4 Sets
10 Reps
@10
7
Hammer Curl (Cable)
2 Sets
12 Reps
@10
8
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10