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K.I.S.

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Program Description

become natty and aesthetic

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 04, 2024 08:56
  • Last Edited
    Jun 18, 2025 10:55

Summary

Embark on a transformative 12-week journey with the K.I.S. program, designed for those ready to elevate their strength and conditioning. This comprehensive plan features five days of targeted workouts each week, focusing on lower body, arms, and compound movements to build muscle and enhance endurance. Each session is strategically crafted to maximize your gains, utilizing a full gym setup for a diverse range of exercises. Get ready to unlock your potential and achieve the results you've been striving for!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 10
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
-
2
Bent Over Row (Barbell)
2 Sets
-
3
Overhead Press (Barbell)
2 Sets
-
4
Underhand Lat Pulldown
2 Sets
-
5
Incline Chest Press (Machine)
2 Sets
-
6
Chest Supported Row (Machine)
2 Sets
-
7
Leg Raise (Captain's Chair)
2 Sets
-
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
-
3
Hip Thrust (Barbell)
2 Sets
-
4
Lying Leg Curl
2 Sets
-
5
Standing Calf Raise
2 Sets
-
Day 3
1
Pull-Up (Weighted)
2 Sets
-
2
Behind-the-Neck Overhead Press
2 Sets
-
3
T-Bar Row
2 Sets
-
4
Incline Bench Press (Smith Machine)
2 Sets
-
5
SuperWideGrip Pull-Ups (Weighted)
2 Sets
-
6
Seated Overhead Press (Dumbbell)
2 Sets
-
7
Pullover (Dumbbell)
2 Sets
-
Day 4
1
Squat (Barbell)
2 Sets
-
2
Good Morning
2 Sets
-
3
Walking Lunge (Dumbbell)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
Day 5
1
Hammer Curl
3 Sets
-
2
Lu Lateral Raises
3 Sets
-
3
Tricep Pushdown (Cable)
3 Sets
-
4
Face Pull
3 Sets
-
5
Incline Curl (Dumbbell)
3 Sets
-
6
Lateral Raise (Cable)
3 Sets
-
7
Katana Extension
3 Sets
-
8
Reverse Pec Deck
3 Sets
-