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Limb Dropper

by james B.
1 athletes joined

Program Description

This program is intended to be run 3 times back to back in order to see maximal results from the exercises included. Feel free to make minor swaps if a piece of equipment isn’t available, otherwise try to stick to the same item for all ten weeks of the program. This program is based on BOM’s Johnny Bodybuilder program from google docs. I thought that it could use a better name, and I swapped a few exercises to better suit my goals. However, the goal remains the same: to build a base of muscle with a heavy focus on growing your limbs. Split is lower, upper, upper, lower, upper

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 29, 2024 09:05
  • Last Edited
    Sep 04, 2024 04:04
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
10-15 reps
8-12 reps
2
Standing Calf Raise
3
8-15 reps
3
Hack Squat
1
1
10-15 reps
8-12 reps
RPE 10
RPE 7
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Sissy Squat
2
8-12 reps
6
Hamstring Curl
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
10-15 reps
8-12 reps
2
Standing Calf Raise
3
8-15 reps
3
Hack Squat
1
1
10-15 reps
8-12 reps
RPE 10
RPE 7
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Sissy Squat
2
8-12 reps
6
Hamstring Curl
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
10-15 reps
8-12 reps
2
Standing Calf Raise
3
8-15 reps
3
Hack Squat
1
1
10-15 reps
8-12 reps
RPE 10
RPE 7
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Sissy Squat
2
8-12 reps
6
Hamstring Curl
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
10-15 reps
8-12 reps
2
Standing Calf Raise
3
8-15 reps
3
Hack Squat
1
1
10-15 reps
8-12 reps
RPE 10
RPE 7
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Sissy Squat
2
8-12 reps
6
Hamstring Curl
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-10 reps
2
Standing Calf Raise
3
8-15 reps
3
Hack Squat
1
1
10-15 reps
8-12 reps
RPE 10
RPE 7
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Sissy Squat
2
8-12 reps
6
Hamstring Curl
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-10 reps
2
Standing Calf Raise
3
8-15 reps
3
Hack Squat
1
1
10-15 reps
8-12 reps
RPE 10
RPE 7
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Sissy Squat
2
8-12 reps
6
Hamstring Curl
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-10 reps
2
Standing Calf Raise
3
8-15 reps
3
Hack Squat
1
1
10-15 reps
8-12 reps
RPE 10
RPE 7
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Sissy Squat
2
8-12 reps
6
Hamstring Curl
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
4-8 reps
2
Standing Calf Raise
3
8-15 reps
3
Hack Squat
1
1
6-10 reps
4-8 reps
RPE 10
RPE 7
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Sissy Squat
2
8-12 reps
6
Hamstring Curl
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
4-8 reps
2
Standing Calf Raise
3
8-15 reps
3
Hack Squat
1
1
6-10 reps
4-8 reps
RPE 10
RPE 7
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Sissy Squat
2
8-12 reps
6
Hamstring Curl
2
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
4-8 reps
2
Standing Calf Raise
3
8-15 reps
3
Hack Squat
1
1
6-10 reps
4-8 reps
RPE 10
RPE 7
4
Bulgarian Split Squat (Barbell)
2
8-15 reps
5
Sissy Squat
2
8-12 reps
6
Hamstring Curl
2
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
8-12 reps
2
Bicep Curl (Barbell)
2
8-12 reps
3
Overhead Tricep Extension (Cable)
1
1
10-15 reps
8-12 reps
4
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
6
Seated Row (Cable)
2
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
8-12 reps
2
Bicep Curl (Barbell)
2
8-12 reps
3
Overhead Tricep Extension (Cable)
1
1
10-15 reps
8-12 reps
4
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
6
Seated Row (Cable)
2
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
8-12 reps
2
Bicep Curl (Barbell)
2
8-12 reps
3
Overhead Tricep Extension (Cable)
1
1
10-15 reps
8-12 reps
4
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
6
Seated Row (Cable)
2
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
8-12 reps
2
Bicep Curl (Barbell)
2
8-12 reps
3
Overhead Tricep Extension (Cable)
1
1
10-15 reps
8-12 reps
4
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
6
Seated Row (Cable)
2
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
8-12 reps
6-10 reps
2
Bicep Curl (Barbell)
2
6-10 reps
3
Overhead Tricep Extension (Cable)
1
1
8-12 reps
6-10 reps
4
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
6
Seated Row (Cable)
2
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
8-12 reps
6-10 reps
2
Bicep Curl (Barbell)
2
6-10 reps
3
Overhead Tricep Extension (Cable)
1
1
8-12 reps
6-10 reps
4
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
6
Seated Row (Cable)
2
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
8-12 reps
6-10 reps
2
Bicep Curl (Barbell)
2
6-10 reps
3
Overhead Tricep Extension (Cable)
1
1
8-12 reps
6-10 reps
4
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
6
Seated Row (Cable)
2
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-10 reps
4-8 reps
2
Bicep Curl (Barbell)
2
4-8 reps
3
Overhead Tricep Extension (Cable)
1
1
6-10 reps
4-8 reps
4
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
6
Seated Row (Cable)
2
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-10 reps
4-8 reps
2
Bicep Curl (Barbell)
2
4-8 reps
3
Overhead Tricep Extension (Cable)
1
1
6-10 reps
4-8 reps
4
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
6
Seated Row (Cable)
2
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-10 reps
4-8 reps
2
Bicep Curl (Barbell)
2
4-8 reps
3
Overhead Tricep Extension (Cable)
1
1
6-10 reps
4-8 reps
4
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
6
Seated Row (Cable)
2
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
10-15 reps
8-12 reps
2
Shoulder Press (Machine)
1
1
10-15 reps
8-12 reps
3
Reverse Pec Deck
3
8-15 reps
4A
Lateral Raise (Dumbbell)
2
8-15 reps
4B
Hammer Curl
2
5-10 reps
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
6-10 reps
7
Decline Sit Up (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
10-15 reps
8-12 reps
2
Shoulder Press (Machine)
1
1
10-15 reps
8-12 reps
3
Reverse Pec Deck
3
8-15 reps
4A
Lateral Raise (Dumbbell)
2
8-15 reps
4B
Hammer Curl
2
5-10 reps
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
6-10 reps
7
Decline Sit Up (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
10-15 reps
8-12 reps
2
Shoulder Press (Machine)
1
1
10-15 reps
8-12 reps
3
Reverse Pec Deck
3
8-15 reps
4A
Lateral Raise (Dumbbell)
2
8-15 reps
4B
Hammer Curl
2
5-10 reps
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
6-10 reps
7
Decline Sit Up (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
10-15 reps
8-12 reps
2
Shoulder Press (Machine)
1
1
10-15 reps
8-12 reps
3
Reverse Pec Deck
3
8-15 reps
4A
Lateral Raise (Dumbbell)
2
8-15 reps
4B
Hammer Curl
2
5-10 reps
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
6-10 reps
7
Decline Sit Up (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
8-12 reps
6-10 reps
2
Shoulder Press (Machine)
1
1
8-12 reps
6-10 reps
3
Reverse Pec Deck
3
8-15 reps
4A
Lateral Raise (Dumbbell)
2
8-15 reps
4B
Hammer Curl
2
5-10 reps
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
6-10 reps
7
Decline Sit Up (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
8-12 reps
6-10 reps
2
Shoulder Press (Machine)
1
1
8-12 reps
6-10 reps
3
Reverse Pec Deck
3
8-15 reps
4A
Lateral Raise (Dumbbell)
2
8-15 reps
4B
Hammer Curl
2
5-10 reps
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
6-10 reps
7
Decline Sit Up (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
8-12 reps
6-10 reps
2
Shoulder Press (Machine)
1
1
8-12 reps
6-10 reps
3
Reverse Pec Deck
3
8-15 reps
4A
Lateral Raise (Dumbbell)
2
8-15 reps
4B
Hammer Curl
2
5-10 reps
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
6-10 reps
7
Decline Sit Up (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
6-10 reps
5-8 reps
2
Shoulder Press (Machine)
2
5-10 reps
3
Reverse Pec Deck
3
8-15 reps
4A
Lateral Raise (Dumbbell)
2
8-15 reps
4B
Hammer Curl
2
5-10 reps
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
6-10 reps
7
Decline Sit Up (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
6-10 reps
5-8 reps
2
Shoulder Press (Machine)
2
5-10 reps
3
Reverse Pec Deck
3
8-15 reps
4A
Lateral Raise (Dumbbell)
2
8-15 reps
4B
Hammer Curl
2
5-10 reps
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
6-10 reps
7
Decline Sit Up (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
6-10 reps
5-8 reps
2
Shoulder Press (Machine)
2
5-10 reps
3
Reverse Pec Deck
3
8-15 reps
4A
Lateral Raise (Dumbbell)
2
8-15 reps
4B
Hammer Curl
2
5-10 reps
5
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
6-10 reps
7
Decline Sit Up (Weighted)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
2
T-Bar Row
1
1
1
10-15 reps
8-12 reps
5-10 reps
3
Hamstring Curl
2
6-20 reps
4
Leg Press
2
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
8-15 reps
7
Leg Extension
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
2
T-Bar Row
1
1
1
10-15 reps
8-12 reps
5-10 reps
3
Hamstring Curl
2
6-20 reps
4
Leg Press
2
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
8-15 reps
7
Leg Extension
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
2
T-Bar Row
1
1
1
10-15 reps
8-12 reps
5-10 reps
3
Hamstring Curl
2
6-20 reps
4
Leg Press
2
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
8-15 reps
7
Leg Extension
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
2
T-Bar Row
1
1
1
10-15 reps
8-12 reps
5-10 reps
3
Hamstring Curl
2
6-20 reps
4
Leg Press
2
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
8-15 reps
7
Leg Extension
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
8-12 reps
5-10 reps
2
T-Bar Row
1
2
8-12 reps
5-10 reps
3
Hamstring Curl
2
6-15 reps
4
Leg Press
2
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
8-15 reps
7
Leg Extension
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
8-12 reps
5-10 reps
2
T-Bar Row
1
2
8-12 reps
5-10 reps
3
Hamstring Curl
2
6-15 reps
4
Leg Press
2
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
8-15 reps
7
Leg Extension
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
8-12 reps
5-10 reps
2
T-Bar Row
1
2
8-12 reps
5-10 reps
3
Hamstring Curl
2
6-15 reps
4
Leg Press
2
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
8-15 reps
7
Leg Extension
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
5-10 reps
4-8 reps
2
T-Bar Row
1
2
5-10 reps
4-8 reps
3
Hamstring Curl
2
6-10 reps
4
Leg Press
2
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
8-15 reps
7
Leg Extension
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
5-10 reps
4-8 reps
2
T-Bar Row
1
2
5-10 reps
4-8 reps
3
Hamstring Curl
2
6-10 reps
4
Leg Press
2
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
8-15 reps
7
Leg Extension
2
8-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
5-10 reps
4-8 reps
2
T-Bar Row
1
2
5-10 reps
4-8 reps
3
Hamstring Curl
2
6-10 reps
4
Leg Press
2
10-15 reps
5
Hip Adductor (Machine)
2
8-12 reps
6
Standing Calf Raise
3
8-15 reps
7
Leg Extension
2
8-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
2
Dip (Assisted)
1
50+ reps
3
Pull-Up (Assisted)
1
50+ reps
4
Tricep Rope Push Down (Cable)
2
8-12 reps
5
Bayesian Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
8
Hanging Leg Raise
2
15-35 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
2
Dip (Assisted)
1
50+ reps
3
Pull-Up (Assisted)
1
50+ reps
4
Tricep Rope Push Down (Cable)
2
8-12 reps
5
Bayesian Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
8
Hanging Leg Raise
2
15-35 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
2
Dip (Assisted)
1
50+ reps
3
Pull-Up (Assisted)
1
50+ reps
4
Tricep Rope Push Down (Cable)
2
8-12 reps
5
Bayesian Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
8
Hanging Leg Raise
2
15-35 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
2
Dip (Assisted)
1
50+ reps
3
Pull-Up (Assisted)
1
50+ reps
4
Tricep Rope Push Down (Cable)
2
8-12 reps
5
Bayesian Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
8
Hanging Leg Raise
2
15-35 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
2
Dip (Assisted)
1
50+ reps
3
Pull-Up (Assisted)
1
50+ reps
4
Tricep Rope Push Down (Cable)
2
8-12 reps
5
Bayesian Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
8
Hanging Leg Raise
2
15-35 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
2
Dip (Assisted)
1
50+ reps
3
Pull-Up (Assisted)
1
50+ reps
4
Tricep Rope Push Down (Cable)
2
8-12 reps
5
Bayesian Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
8
Hanging Leg Raise
2
15-35 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
2
Dip (Assisted)
1
50+ reps
3
Pull-Up (Assisted)
1
50+ reps
4
Tricep Rope Push Down (Cable)
2
8-12 reps
5
Bayesian Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
8
Hanging Leg Raise
2
15-35 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
2
Dip (Assisted)
1
50+ reps
3
Pull-Up (Assisted)
1
50+ reps
4
Tricep Rope Push Down (Cable)
2
8-12 reps
5
Bayesian Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
8
Hanging Leg Raise
2
15-35 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
2
Dip (Assisted)
1
50+ reps
3
Pull-Up (Assisted)
1
50+ reps
4
Tricep Rope Push Down (Cable)
2
8-12 reps
5
Bayesian Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
8
Hanging Leg Raise
2
15-35 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
2
Dip (Assisted)
1
50+ reps
3
Pull-Up (Assisted)
1
50+ reps
4
Tricep Rope Push Down (Cable)
2
8-12 reps
5
Bayesian Curl
2
10-15 reps
6
Lateral Raise (Dumbbell)
3
10-15 reps
7
Decline Sit Up (Weighted)
2
10-15 reps
8
Hanging Leg Raise
2
15-35 reps
Week 1
1 / 10 Weeks
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
10-15 Reps
8-12 Reps
2
Bicep Curl (Barbell)
2 Sets
8-12 Reps
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
6
Seated Row (Cable)
2 Sets
10-15 Reps
7
Decline Sit Up (Weighted)
2 Sets
10-15 Reps
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
10-15 Reps
8-12 Reps
2
Standing Calf Raise
3 Sets
8-15 Reps
3
Hack Squat
1 Set
1 Set
10-15 Reps
8-12 Reps
@10
@7
4
Bulgarian Split Squat (Barbell)
2 Sets
8-15 Reps
5
Sissy Squat
2 Sets
8-12 Reps
6
Hamstring Curl
2 Sets
10-20 Reps
Day 3
1
Decline Bench Press (Dumbbell)
1 Set
1 Set
10-15 Reps
8-12 Reps
2
Shoulder Press (Machine)
1 Set
1 Set
10-15 Reps
8-12 Reps
3
Reverse Pec Deck
3 Sets
8-15 Reps
4A
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
4B
Hammer Curl
2 Sets
5-10 Reps
5
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
7
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
Day 4
1
Platz Squat
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
5-10 Reps
2
T-Bar Row
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
5-10 Reps
3
Hamstring Curl
2 Sets
6-20 Reps
4
Leg Press
2 Sets
10-15 Reps
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-15 Reps
7
Leg Extension
2 Sets
8-15 Reps
Day 5
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
2
Dip (Assisted)
1 Set
50+ Reps
3
Pull-Up (Assisted)
1 Set
50+ Reps
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
5
Bayesian Curl
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Decline Sit Up (Weighted)
2 Sets
10-15 Reps
8
Hanging Leg Raise
2 Sets
15-35 Reps