logo
BoostcampPNG

The Hussein workout split

by Feyji
3 athletes joined

Program Description

It is just a training routine that can help you gain more muscle while bulking.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 19, 2025 12:04
  • Last Edited
    May 10, 2025 02:00
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Machine Flat Press
2
2
10 reps
8 reps
-
-
3
Chest Fly (Machine)
2
1
15 reps
12 reps
-
-
4
Overhead Press (Machine)
2
1
12 reps
10 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
12 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
2
1
10 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Machine Flat Press
2
2
10 reps
8 reps
-
-
3
Chest Fly (Machine)
2
1
15 reps
12 reps
-
-
4
Overhead Press (Machine)
2
1
12 reps
10 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
12 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
2
1
10 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Machine Flat Press
2
2
10 reps
8 reps
-
-
3
Chest Fly (Machine)
2
1
15 reps
12 reps
-
-
4
Overhead Press (Machine)
2
1
12 reps
10 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
12 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
2
1
10 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Machine Flat Press
2
2
10 reps
8 reps
-
-
3
Chest Fly (Machine)
2
1
15 reps
12 reps
-
-
4
Overhead Press (Machine)
2
1
12 reps
10 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
12 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
2
1
10 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Machine Flat Press
2
2
10 reps
8 reps
-
-
3
Chest Fly (Machine)
2
1
15 reps
12 reps
-
-
4
Overhead Press (Machine)
2
1
12 reps
10 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
12 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
2
1
10 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
2
Machine Flat Press
2
2
10 reps
8 reps
-
-
3
Chest Fly (Machine)
2
1
15 reps
12 reps
-
-
4
Overhead Press (Machine)
2
1
12 reps
10 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
12 reps
-
-
6
Overhead Tricep Extension (Cable)
2
1
12 reps
10 reps
-
-
7
Tricep Rope Push Down (Cable)
2
1
10 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
8 reps
-
-
2
Standing Pullover (Cable)
2
2
10 reps
8 reps
-
-
3
Seated Wide-Grip Row (Cable)
2
2
10 reps
8 reps
-
-
4
Shrug (Barbell)
2
1
15 reps
12 reps
-
-
5
Rear Delt Fly (Cable)
2
1
15 reps
12 reps
-
-
6
Hammer Curl
2
1
12 reps
10 reps
-
-
7
Preacher Curl (Barbell)
2
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
8 reps
-
-
2
Standing Pullover (Cable)
2
2
10 reps
8 reps
-
-
3
Seated Wide-Grip Row (Cable)
2
2
10 reps
8 reps
-
-
4
Shrug (Barbell)
2
1
15 reps
12 reps
-
-
5
Rear Delt Fly (Cable)
2
1
15 reps
12 reps
-
-
6
Hammer Curl
2
1
12 reps
10 reps
-
-
7
Preacher Curl (Barbell)
2
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
8 reps
-
-
2
Standing Pullover (Cable)
2
2
10 reps
8 reps
-
-
3
Seated Wide-Grip Row (Cable)
2
2
10 reps
8 reps
-
-
4
Shrug (Barbell)
2
1
15 reps
12 reps
-
-
5
Rear Delt Fly (Cable)
2
1
15 reps
12 reps
-
-
6
Hammer Curl
2
1
12 reps
10 reps
-
-
7
Preacher Curl (Barbell)
2
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
8 reps
-
-
2
Standing Pullover (Cable)
2
2
10 reps
8 reps
-
-
3
Seated Wide-Grip Row (Cable)
2
2
10 reps
8 reps
-
-
4
Shrug (Barbell)
2
1
15 reps
12 reps
-
-
5
Rear Delt Fly (Cable)
2
1
15 reps
12 reps
-
-
6
Hammer Curl
2
1
12 reps
10 reps
-
-
7
Preacher Curl (Barbell)
2
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
8 reps
-
-
2
Standing Pullover (Cable)
2
2
10 reps
8 reps
-
-
3
Seated Wide-Grip Row (Cable)
2
2
10 reps
8 reps
-
-
4
Shrug (Barbell)
2
1
15 reps
12 reps
-
-
5
Rear Delt Fly (Cable)
2
1
15 reps
12 reps
-
-
6
Hammer Curl
2
1
12 reps
10 reps
-
-
7
Preacher Curl (Barbell)
2
1
12 reps
10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
8 reps
-
-
2
Standing Pullover (Cable)
2
2
10 reps
8 reps
-
-
3
Seated Wide-Grip Row (Cable)
2
2
10 reps
8 reps
-
-
4
Shrug (Barbell)
2
1
15 reps
12 reps
-
-
5
Rear Delt Fly (Cable)
2
1
15 reps
12 reps
-
-
6
Hammer Curl
2
1
12 reps
10 reps
-
-
7
Preacher Curl (Barbell)
2
1
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Leg Curl
2
1
12 reps
10 reps
-
-
5
Standing Calf Raise
2
1
12 reps
10 reps
-
-
6
Decline Crunch
3
AMRAP
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Leg Curl
2
1
12 reps
10 reps
-
-
5
Standing Calf Raise
2
1
12 reps
10 reps
-
-
6
Decline Crunch
3
AMRAP
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Leg Curl
2
1
12 reps
10 reps
-
-
5
Standing Calf Raise
2
1
12 reps
10 reps
-
-
6
Decline Crunch
3
AMRAP
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Leg Curl
2
1
12 reps
10 reps
-
-
5
Standing Calf Raise
2
1
12 reps
10 reps
-
-
6
Decline Crunch
3
AMRAP
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Leg Curl
2
1
12 reps
10 reps
-
-
5
Standing Calf Raise
2
1
12 reps
10 reps
-
-
6
Decline Crunch
3
AMRAP
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Leg Curl
2
1
12 reps
10 reps
-
-
5
Standing Calf Raise
2
1
12 reps
10 reps
-
-
6
Decline Crunch
3
AMRAP
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10 reps
8 reps
-
-
2
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
3
Chest Fly (Machine)
2
1
15 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
1
10 reps
8 reps
-
-
7
Skull Crusher (Barbell)
2
1
12 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10 reps
8 reps
-
-
2
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
3
Chest Fly (Machine)
2
1
15 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
1
10 reps
8 reps
-
-
7
Skull Crusher (Barbell)
2
1
12 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10 reps
8 reps
-
-
2
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
3
Chest Fly (Machine)
2
1
15 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
1
10 reps
8 reps
-
-
7
Skull Crusher (Barbell)
2
1
12 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10 reps
8 reps
-
-
2
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
3
Chest Fly (Machine)
2
1
15 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
1
10 reps
8 reps
-
-
7
Skull Crusher (Barbell)
2
1
12 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10 reps
8 reps
-
-
2
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
3
Chest Fly (Machine)
2
1
15 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
1
10 reps
8 reps
-
-
7
Skull Crusher (Barbell)
2
1
12 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10 reps
8 reps
-
-
2
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
3
Chest Fly (Machine)
2
1
15 reps
12 reps
-
-
4
Seated Shoulder Press (Dumbbell)
2
1
12 reps
10 reps
-
-
5
Lateral Raise (Cable)
2
1
15 reps
12 reps
-
-
6
Tricep Extension (Cable)
2
1
10 reps
8 reps
-
-
7
Skull Crusher (Barbell)
2
1
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
3
Single Arm Row (Dumbbell)
2
2
10 reps
8 reps
-
-
4
Shrug (Barbell)
2
1
15 reps
12 reps
-
-
5
Rear Delt Fly (Cable)
2
1
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
-
-
7
Hammer Curl
2
1
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
3
Single Arm Row (Dumbbell)
2
2
10 reps
8 reps
-
-
4
Shrug (Barbell)
2
1
15 reps
12 reps
-
-
5
Rear Delt Fly (Cable)
2
1
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
-
-
7
Hammer Curl
2
1
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
3
Single Arm Row (Dumbbell)
2
2
10 reps
8 reps
-
-
4
Shrug (Barbell)
2
1
15 reps
12 reps
-
-
5
Rear Delt Fly (Cable)
2
1
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
-
-
7
Hammer Curl
2
1
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
3
Single Arm Row (Dumbbell)
2
2
10 reps
8 reps
-
-
4
Shrug (Barbell)
2
1
15 reps
12 reps
-
-
5
Rear Delt Fly (Cable)
2
1
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
-
-
7
Hammer Curl
2
1
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
3
Single Arm Row (Dumbbell)
2
2
10 reps
8 reps
-
-
4
Shrug (Barbell)
2
1
15 reps
12 reps
-
-
5
Rear Delt Fly (Cable)
2
1
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
-
-
7
Hammer Curl
2
1
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
2
10 reps
8 reps
-
-
2
Seated Row (Cable)
2
1
12 reps
10 reps
-
-
3
Single Arm Row (Dumbbell)
2
2
10 reps
8 reps
-
-
4
Shrug (Barbell)
2
1
15 reps
12 reps
-
-
5
Rear Delt Fly (Cable)
2
1
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
2
1
12 reps
10 reps
-
-
7
Hammer Curl
2
1
12 reps
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Leg Curl
2
1
12 reps
10 reps
-
-
5
Standing Calf Raise
2
1
12 reps
10 reps
-
-
6
Leg Raise (Captain's Chair)
3
AMRAP
-
7
Decline Crunch
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Leg Curl
2
1
12 reps
10 reps
-
-
5
Standing Calf Raise
2
1
12 reps
10 reps
-
-
6
Leg Raise (Captain's Chair)
3
AMRAP
-
7
Decline Crunch
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Leg Curl
2
1
12 reps
10 reps
-
-
5
Standing Calf Raise
2
1
12 reps
10 reps
-
-
6
Leg Raise (Captain's Chair)
3
AMRAP
-
7
Decline Crunch
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Leg Curl
2
1
12 reps
10 reps
-
-
5
Standing Calf Raise
2
1
12 reps
10 reps
-
-
6
Leg Raise (Captain's Chair)
3
AMRAP
-
7
Decline Crunch
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Leg Curl
2
1
12 reps
10 reps
-
-
5
Standing Calf Raise
2
1
12 reps
10 reps
-
-
6
Leg Raise (Captain's Chair)
3
AMRAP
-
7
Decline Crunch
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10 reps
8 reps
-
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
2
1
12 reps
10 reps
-
-
4
Leg Curl
2
1
12 reps
10 reps
-
-
5
Standing Calf Raise
2
1
12 reps
10 reps
-
-
6
Leg Raise (Captain's Chair)
3
AMRAP
-
7
Decline Crunch
3
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
2
Machine Flat Press
2 Sets
2 Sets
10 Reps
8 Reps
-
-
3
Chest Fly (Machine)
2 Sets
1 Set
15 Reps
12 Reps
-
-
4
Overhead Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
-
-
5
Lateral Raise (Cable)
2 Sets
1 Set
15 Reps
12 Reps
-
-
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10 Reps
8 Reps
-
-
Day 2
1
Lat Pulldown
2 Sets
2 Sets
10 Reps
8 Reps
-
-
2
Standing Pullover (Cable)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
3
Seated Wide-Grip Row (Cable)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
4
Shrug (Barbell)
2 Sets
1 Set
15 Reps
12 Reps
-
-
5
Rear Delt Fly (Cable)
2 Sets
1 Set
15 Reps
12 Reps
-
-
6
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
-
-
7
Preacher Curl (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
2
Chest Press (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
3
Chest Fly (Machine)
2 Sets
1 Set
15 Reps
12 Reps
-
-
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
5
Lateral Raise (Cable)
2 Sets
1 Set
15 Reps
12 Reps
-
-
6
Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
8 Reps
-
-
7
Skull Crusher (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
Day 5
1
Lat Pulldown (Close Grip)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
2
Seated Row (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
3
Single Arm Row (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
4
Shrug (Barbell)
2 Sets
1 Set
15 Reps
12 Reps
-
-
5
Rear Delt Fly (Cable)
2 Sets
1 Set
15 Reps
12 Reps
-
-
6
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
7
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
-
-
Day 3
1
Hack Squat
2 Sets
1 Set
10 Reps
8 Reps
-
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
2 Sets
1 Set
12 Reps
10 Reps
-
-
4
Leg Curl
2 Sets
1 Set
12 Reps
10 Reps
-
-
5
Standing Calf Raise
2 Sets
1 Set
12 Reps
10 Reps
-
-
6
Decline Crunch
3 Sets
AMRAP
-
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
-
Day 6
1
Hack Squat
2 Sets
1 Set
10 Reps
8 Reps
-
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
2 Sets
1 Set
12 Reps
10 Reps
-
-
4
Leg Curl
2 Sets
1 Set
12 Reps
10 Reps
-
-
5
Standing Calf Raise
2 Sets
1 Set
12 Reps
10 Reps
-
-
6
Leg Raise (Captain's Chair)
3 Sets
AMRAP
-
7
Decline Crunch
3 Sets
AMRAP
-