logo
BoostcampPNG

NO LEG DAY!

by Diego B.

Program Description

Esta rutina te ofrece un equilibrio entre el volumen de entrenamiento (necesario para un avanzado) y la eficiencia del tiempo, al mismo tiempo que soluciona tu aversión al día de pierna al distribuirlo de forma estratégica.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 03, 2025 06:42
  • Last Edited
    Dec 03, 2025 07:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Front Delts
10.9%
Upper Back
10.1%
Glutes
9.3%
Hamstrings
8.5%
Quadriceps
7.8%
Chest
7.8%
Middle Delts
7.8%
Lats
7%
Biceps
5.4%
Rear Delts
3.9%
Lower Back
3.9%
Abs
3.1%
Forearms
1.6%
Adductors
0.8%
Abductors
0.8%
Calves
0.5%
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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 10
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 10
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 10
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 10
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 10
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 10
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 10
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 10
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Hamstring Curl
3
10-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 10
6
Standing Calf Raise
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 10
6
Standing Calf Raise
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 10
6
Standing Calf Raise
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 10
6
Standing Calf Raise
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 10
6
Standing Calf Raise
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 10
6
Standing Calf Raise
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 10
6
Standing Calf Raise
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
6-10 reps
RPE 8
2
Leg Press
3
8-12 reps
RPE 9
3
Pendlay Row
3
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Overhead Extension (Dumbbell)
3
10-15 reps
RPE 10
6
Standing Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat On Hack Squat
3
8-15 reps
RPE 8
2
Seated Row (Machine)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
10-20 reps
RPE 9
4
Dip (Weighted)
3
8-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
6
Shrug (Dumbbell)
3
10-20 reps
RPE 10
7
Standing Pullover (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat On Hack Squat
3
8-15 reps
RPE 8
2
Seated Row (Machine)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
10-20 reps
RPE 9
4
Dip (Weighted)
3
8-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
6
Shrug (Dumbbell)
3
10-20 reps
RPE 10
7
Standing Pullover (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat On Hack Squat
3
8-15 reps
RPE 8
2
Seated Row (Machine)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
10-20 reps
RPE 9
4
Dip (Weighted)
3
8-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
6
Shrug (Dumbbell)
3
10-20 reps
RPE 10
7
Standing Pullover (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat On Hack Squat
3
8-15 reps
RPE 8
2
Seated Row (Machine)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
10-20 reps
RPE 9
4
Dip (Weighted)
3
8-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
6
Shrug (Dumbbell)
3
10-20 reps
RPE 10
7
Standing Pullover (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat On Hack Squat
3
8-15 reps
RPE 8
2
Seated Row (Machine)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
10-20 reps
RPE 9
4
Dip (Weighted)
3
8-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
6
Shrug (Dumbbell)
3
10-20 reps
RPE 10
7
Standing Pullover (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat On Hack Squat
3
8-15 reps
RPE 8
2
Seated Row (Machine)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
10-20 reps
RPE 9
4
Dip (Weighted)
3
8-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
6
Shrug (Dumbbell)
3
10-20 reps
RPE 10
7
Standing Pullover (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat On Hack Squat
3
8-15 reps
RPE 8
2
Seated Row (Machine)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
10-20 reps
RPE 9
4
Dip (Weighted)
3
8-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
6
Shrug (Dumbbell)
3
10-20 reps
RPE 10
7
Standing Pullover (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat On Hack Squat
3
8-15 reps
RPE 8
2
Seated Row (Machine)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
10-20 reps
RPE 9
4
Dip (Weighted)
3
8-15 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
6
Shrug (Dumbbell)
3
10-20 reps
RPE 10
7
Standing Pullover (Cable)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
3
10-20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
6
Back Extension (Weighted)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
3
10-20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
6
Back Extension (Weighted)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
3
10-20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
6
Back Extension (Weighted)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
3
10-20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
6
Back Extension (Weighted)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
3
10-20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
6
Back Extension (Weighted)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
3
10-20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
6
Back Extension (Weighted)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
3
10-20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
6
Back Extension (Weighted)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
3
10-20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
6
Back Extension (Weighted)
3
10-20 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Leg Extension
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@10
@10
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@8
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Hamstring Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
5
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
2
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Pendlay Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
6
Standing Calf Raise
1 Set
15-20 Reps
@10
Day 4
1
Front Squat On Hack Squat
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@8
@8
2
Seated Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@9
@9
@9
4
Dip (Weighted)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9
@9
@9
5
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@10
@10
@10
7
Standing Pullover (Cable)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@10
@10
@10
Day 5
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Reverse Pec Deck
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@10
@10
@10
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@9
@9
@9
6
Back Extension (Weighted)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@9
@9
@9