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Evan's Spring Upper / Lower

by Evan F.

Program Description

There are several specific purposes. 1. Simplification. We do the same exercises twice a week for the fastest possible motor recruitment. As a beginner, we need to get the neural adaptations out of the way so we can really apply load to the muscles hence doing the same movements twice a week. 2. Intensity. Two sets because it trains you to be intense. Treat each set like it's your 1RM and go to war with the weight. That intensity is required and it's a skill to be built. It also saves recovery a surprising amount, even though effort is greater. Two sets also means we can do two exercises for each major muscle group. 3. Spare the low back. Being historically anterior chain dominant and dealing with a low back injury for years we have to build the lower back up significantly. Back extensions engrain proper technique in the hips and pre-fatigue the posterior chain so that we can start light on the RDLs and seriously focus on learning form and control so that we can obliterate the hams, glutes, low back and erectors. Also included weight knee raises for the hip flexors as well as weighted moment arms.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2026 04:13
  • Last Edited
    Feb 15, 2026 06:25
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Biceps
10.9%
Upper Back
10.1%
Front Delts
10.1%
Lats
8.4%
Middle Delts
8.4%
Chest
6.7%
Glutes
6.7%
Quadriceps
6.7%
Lower Back
5%
Hamstrings
5%
Forearms
3.4%
Adductors
1.7%
Abs
1.7%
Rear Delts
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-10 reps
RPE 10
2
Bench Press (Smith Machine)
2
6-10 reps
RPE 10
3
Barbell Row (Smith Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
RPE 10
2
Reverse Lunge (Dumbbell)
2
6-10 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
RPE 10
4
AD Press (Smith Machine)
2
6-10 reps
RPE 10
5
T-Bar Row
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
7
Weighted Knee Raise (Vest)
2
8-15 reps
RPE 10
8
Moment Arms (Vest)
2
8-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
2
Bench Press (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
3
Barbell Row (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
4
Chest Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
5
Preacher Curl (EZ Bar)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
7
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 2
1
Back Extension (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
2
Reverse Lunge (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
4
AD Press (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
5
T-Bar Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
7
Weighted Knee Raise (Vest)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
8
Moment Arms (Vest)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 3
1
Underhand Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
2
Bench Press (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
3
Barbell Row (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
4
Chest Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
5
Preacher Curl (EZ Bar)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
7
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 4
1
Back Extension (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
2
Reverse Lunge (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
4
AD Press (Smith Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@10
5
T-Bar Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
7
Weighted Knee Raise (Vest)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
8
Moment Arms (Vest)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10