Program Description
Hypertrophy
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedJun 25, 2024 05:36
- Last EditedJun 18, 2025 10:47
Summary
Unlock your strength potential with the MyoReps A/B program, a comprehensive 8-week journey designed for serious lifters. Committing to 4 days a week, you'll tackle targeted workouts that focus on building muscle and enhancing endurance through innovative MyoReps techniques. Each session emphasizes compound and isolation exercises, ensuring a balanced approach to your chest, back, arms, legs, and shoulders. Get ready to push your limits and achieve impressive gains with a structured plan that adapts to your progress!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Smith Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Chest Supported Row (Dumbbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown (Close Grip)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Bicep Curl (Barbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Chest Supported Row (Dumbbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown (Close Grip)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Bicep Curl (Barbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Chest Supported Row (Dumbbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown (Close Grip)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Bicep Curl (Barbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Chest Supported Row (Dumbbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown (Close Grip)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Bicep Curl (Barbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Chest Supported Row (Dumbbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown (Close Grip)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Bicep Curl (Barbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Chest Supported Row (Dumbbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown (Close Grip)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Bicep Curl (Barbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Chest Supported Row (Dumbbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown (Close Grip)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Bicep Curl (Barbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Chest Supported Row (Dumbbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown (Close Grip)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Bicep Curl (Barbell)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
4
15-20 reps
RPE 9
6
Shoulder Press (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Tricep Pushdown (Cable)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
4
15-20 reps
RPE 9
6
Shoulder Press (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Tricep Pushdown (Cable)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
4
15-20 reps
RPE 9
6
Shoulder Press (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Tricep Pushdown (Cable)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
4
15-20 reps
RPE 9
6
Shoulder Press (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Tricep Pushdown (Cable)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
4
15-20 reps
RPE 9
6
Shoulder Press (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Tricep Pushdown (Cable)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
4
15-20 reps
RPE 9
6
Shoulder Press (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Tricep Pushdown (Cable)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
4
15-20 reps
RPE 9
6
Shoulder Press (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Tricep Pushdown (Cable)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
4
15-20 reps
RPE 9
6
Shoulder Press (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Tricep Pushdown (Cable)
1
5
15-20 reps
3-5 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Seated Row (Cable)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Seated Row (Cable)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Seated Row (Cable)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Seated Row (Cable)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Seated Row (Cable)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Seated Row (Cable)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Seated Row (Cable)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Seated Row (Cable)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Lat Pulldown
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Incline Curl (Dumbbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bicep Curl (Machine)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
2
6
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Pin Press Bench (Barbell)
1
4
12-15 reps
3-4 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
2
6
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Pin Press Bench (Barbell)
1
4
12-15 reps
3-4 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
2
6
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Pin Press Bench (Barbell)
1
4
12-15 reps
3-4 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
2
6
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Pin Press Bench (Barbell)
1
4
12-15 reps
3-4 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
2
6
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Pin Press Bench (Barbell)
1
4
12-15 reps
3-4 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
2
6
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Pin Press Bench (Barbell)
1
4
12-15 reps
3-4 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
2
6
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Pin Press Bench (Barbell)
1
4
12-15 reps
3-4 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
2
Lying Leg Curl
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
3
Hip Adductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
1
3
15-20 reps
3-5 reps
RPE 9
RPE 9
5
Bulldozer Fly
2
6
15-20 reps
3-5 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
4
15-20 reps
3-5 reps
RPE 9
RPE 9
7
Pin Press Bench (Barbell)
1
4
12-15 reps
3-4 reps
RPE 9
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Smith Machine)1 Set
5 Sets
15-20 Reps
3-5 Reps
@9
@9
2
Chest Supported Row (Dumbbell)1 Set
5 Sets
15-20 Reps
3-5 Reps
@9
@9
3
Lat Pulldown (Close Grip)1 Set
5 Sets
15-20 Reps
3-5 Reps
@9
@9
4
Bicep Curl (Barbell)1 Set
5 Sets
15-20 Reps
3-5 Reps
@9
@9
5
Bicep Curl (Machine)1 Set
5 Sets
15-20 Reps
3-5 Reps
@9
@9
6
Calf Raise (Leg Press)3 Sets
12-15 Reps
@9
Day 2
1
Leg Extension1 Set
5 Sets
15-20 Reps
3-5 Reps
@9
@9
2
Lying Leg Curl1 Set
5 Sets
15-20 Reps
3-5 Reps
@9
@9
3
Hip Adductor (Machine)1 Set
3 Sets
15-20 Reps
3-5 Reps
@9
@9
4
Hip Abductor (Machine)1 Set
3 Sets
15-20 Reps
3-5 Reps
@9
@9
5
Bulldozer Fly4 Sets
15-20 Reps
@9
6
Shoulder Press (Machine)1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
7
Tricep Pushdown (Cable)1 Set
5 Sets
15-20 Reps
3-5 Reps
@9
@9
Day 3
1
Incline Bench Press (Smith Machine)1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
2
Seated Row (Cable)1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
3
Lat Pulldown1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
4
Incline Curl (Dumbbell)1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
5
Bicep Curl (Machine)1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
6
Calf Raise (Leg Press)3 Sets
15-20 Reps
@9
Day 4
1
Leg Extension1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
2
Lying Leg Curl1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
3
Hip Adductor (Machine)1 Set
3 Sets
15-20 Reps
3-5 Reps
@9
@9
4
Hip Abductor (Machine)1 Set
3 Sets
15-20 Reps
3-5 Reps
@9
@9
5
Bulldozer Fly2 Sets
6 Sets
15-20 Reps
3-5 Reps
@9
@9
6
Shrug (Barbell)1 Set
4 Sets
15-20 Reps
3-5 Reps
@9
@9
7
Pin Press Bench (Barbell)1 Set
4 Sets
12-15 Reps
3-4 Reps
@9
@9