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Torso/Limbs Asynchron

by Matthias Bier

Program Description

**Torso/Limbs Asynchron** is a comprehensive 12-week workout program designed to enhance your strength and muscle definition by focusing on the upper body and lower body in an alternating schedule. With 36 training days, you'll engage in a variety of exercises, including barbell and machine movements, targeting key muscle groups like the chest, back, arms, and legs. Each session is structured to push your limits, ensuring you build power and endurance while keeping your training dynamic and effective. Get ready to transform your physique and elevate your lifting game!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 22, 2025 02:52
  • Last Edited
    Nov 22, 2025 03:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Upper Back
9.9%
Biceps
9.9%
Hamstrings
9.2%
Lats
9.2%
Front Delts
8.5%
Middle Delts
8.5%
Quadriceps
7.1%
Chest
7.1%
Glutes
5.7%
Calves
3.5%
Abs
2.1%
Lower Back
2.1%
Forearms
1.4%
Adductors
1.4%
Rear Delts
0.7%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Barbell Row
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
10-12 reps
RPE 9
5
Seated Row (Cable)
2
12-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
8
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-12 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
12-15 reps
RPE 9
4
Stiff Leg Deadlift
2
6-8 reps
RPE 9
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
7
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Lying Leg Curl
2 Sets
10-12 Reps
@9
2
Squat (Barbell)
2 Sets
6-8 Reps
@9
3
Leg Extension
2 Sets
12-15 Reps
@9
4
Stiff Leg Deadlift
2 Sets
6-8 Reps
@9
5
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@9
7
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@9
8
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Barbell Row
2 Sets
8-10 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9
4
Lat Pulldown
2 Sets
10-12 Reps
@9
5
Seated Row (Cable)
2 Sets
12-15 Reps
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
8
Standing Calf Raise
2 Sets
15-20 Reps
@9
Day 3
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Barbell Row
2 Sets
8-10 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9
4
Lat Pulldown
2 Sets
10-12 Reps
@9
5
Seated Row (Cable)
2 Sets
12-15 Reps
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
8
Standing Calf Raise
2 Sets
15-20 Reps
@9