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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
    Jun 18, 2025 11:48

Summary

Unleash your potential with The Hussein Workout Split, a comprehensive 6-week program designed for serious lifters. Committing to six days a week, you'll engage in targeted exercises that build strength and muscle across all major muscle groups. With a mix of dumbbell, machine, and cable movements, this program ensures you hit your goals while keeping your workouts dynamic and effective. Get ready to transform your physique and elevate your training game!
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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
-