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SSUCK MY GYM

by MS
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Program Description

Experience a transformative 6-week upper/lower split program designed for both novice and intermediate lifters. This program features 12 training days, focusing on bodybuilding and powerbuilding techniques to help you build muscle and strength effectively. With a full gym required, you'll engage in a variety of exercises targeting all major muscle groups, ensuring balanced development and optimal results. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 30, 2025 05:50
  • Last Edited
    Oct 30, 2025 08:41
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.4%
Chest
11.1%
Quadriceps
10.8%
Front Delts
10.1%
Lats
9.1%
Hamstrings
9%
Triceps
8.4%
Middle Delts
7.5%
Glutes
6.6%
Biceps
4.9%
Forearms
2.8%
Rear Delts
2.2%
Adductors
2.1%
Abs
1.8%
Lower Back
1.6%
Abductors
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
3 reps
50%
70%
85%
2
Barbell Row
1
3
3 reps
6 reps
90%
80%
3
Wide Grip Lat Pulldown
3
8 reps
70%
4
Lat Pulldown (Close Grip)
3
8 reps
70%
5
Seated Row (Machine)
3
10 reps
70%
6
Face Pull
3
15 reps
45%
7
Chest Press (Machine)
1
1
15 reps
10 reps
45%
50%
8
Bench Press (Barbell)
1
3
3 reps
6 reps
90%
80%
9
Incline Bench Press (Smith Machine)
3
8 reps
70%
10
Incline Chest Press (Machine)
3
8 reps
70%
11
Chest Fly (Machine)
5
10 reps
50%
12
Lateral Raise (Dumbbell)
3
10 reps
70%
13
Seated Overhead Press (Barbell)
3
8 reps
60%
14
Shoulder Press (Machine)
3
8 reps
70%
15
One Arm Lateral Raise (Cable)
2
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
3 reps
50%
70%
85%
2
Barbell Row
1
3
3 reps
6 reps
90%
80%
3
Wide Grip Lat Pulldown
3
8 reps
70%
4
Lat Pulldown (Close Grip)
3
8 reps
70%
5
Seated Row (Machine)
3
10 reps
70%
6
Face Pull
3
15 reps
45%
7
Chest Press (Machine)
1
1
15 reps
10 reps
45%
50%
8
Bench Press (Barbell)
1
3
3 reps
6 reps
90%
80%
9
Incline Bench Press (Smith Machine)
3
8 reps
70%
10
Incline Chest Press (Machine)
3
8 reps
70%
11
Chest Fly (Machine)
5
10 reps
50%
12
Lateral Raise (Dumbbell)
3
10 reps
70%
13
Seated Overhead Press (Barbell)
3
8 reps
60%
14
Shoulder Press (Machine)
3
8 reps
70%
15
One Arm Lateral Raise (Cable)
2
15 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
3 reps
52.5%
72.5%
86.5%
2
Barbell Row
1
3
3 reps
6 reps
91.5%
81.5%
3
Wide Grip Lat Pulldown
3
8 reps
72.5%
4
Lat Pulldown (Close Grip)
3
8 reps
72.5%
5
Seated Row (Machine)
3
10 reps
72.5%
6
Face Pull
3
15 reps
47.5%
7
Chest Press (Machine)
1
1
15 reps
10 reps
47.5%
52.5%
8
Bench Press (Barbell)
1
3
3 reps
6 reps
91.5%
81.5%
9
Incline Bench Press (Smith Machine)
3
8 reps
72.5%
10
Incline Chest Press (Machine)
3
8 reps
72.5%
11
Chest Fly (Machine)
5
10 reps
52.5%
12
Lateral Raise (Dumbbell)
3
10 reps
72.5%
13
Seated Overhead Press (Barbell)
3
8 reps
62.5%
14
Shoulder Press (Machine)
3
8 reps
72.5%
15
One Arm Lateral Raise (Cable)
2
15 reps
52.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
3 reps
52.5%
72.5%
86.5%
2
Barbell Row
1
3
3 reps
6 reps
91.5%
81.5%
3
Wide Grip Lat Pulldown
3
8 reps
72.5%
4
Lat Pulldown (Close Grip)
3
8 reps
72.5%
5
Seated Row (Machine)
3
10 reps
72.5%
6
Face Pull
3
15 reps
47.5%
7
Chest Press (Machine)
1
1
15 reps
10 reps
47.5%
52.5%
8
Bench Press (Barbell)
1
3
3 reps
6 reps
91.5%
81.5%
9
Incline Bench Press (Smith Machine)
3
8 reps
72.5%
10
Incline Chest Press (Machine)
3
8 reps
72.5%
11
Chest Fly (Machine)
5
10 reps
52.5%
12
Lateral Raise (Dumbbell)
3
10 reps
72.5%
13
Seated Overhead Press (Barbell)
3
8 reps
62.5%
14
Shoulder Press (Machine)
3
8 reps
72.5%
15
One Arm Lateral Raise (Cable)
2
15 reps
52.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
3 reps
52.5%
72.5%
86.5%
2
Barbell Row
1
3
3 reps
6 reps
91.5%
81.5%
3
Wide Grip Lat Pulldown
3
8 reps
72.5%
4
Lat Pulldown (Close Grip)
3
8 reps
72.5%
5
Seated Row (Machine)
3
10 reps
72.5%
6
Face Pull
3
15 reps
47.5%
7
Chest Press (Machine)
1
1
15 reps
10 reps
47.5%
52.5%
8
Bench Press (Barbell)
1
3
3 reps
6 reps
91.5%
81.5%
9
Incline Bench Press (Smith Machine)
3
8 reps
72.5%
10
Incline Chest Press (Machine)
3
8 reps
72.5%
11
Chest Fly (Machine)
5
10 reps
52.5%
12
Lateral Raise (Dumbbell)
3
10 reps
72.5%
13
Seated Overhead Press (Barbell)
3
8 reps
62.5%
14
Shoulder Press (Machine)
3
8 reps
72.5%
15
One Arm Lateral Raise (Cable)
2
15 reps
52.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
3 reps
55%
75%
88%
2
Barbell Row
1
3
3 reps
6 reps
93%
83%
3
Wide Grip Lat Pulldown
3
8 reps
75%
4
Lat Pulldown (Close Grip)
3
8 reps
75%
5
Seated Row (Machine)
3
10 reps
75%
6
Face Pull
3
15 reps
50%
7
Chest Press (Machine)
1
1
15 reps
10 reps
50%
55%
8
Bench Press (Barbell)
1
3
3 reps
6 reps
93%
83%
9
Incline Bench Press (Smith Machine)
3
8 reps
75%
10
Incline Chest Press (Machine)
3
8 reps
75%
11
Chest Fly (Machine)
5
10 reps
55%
12
Lateral Raise (Dumbbell)
3
10 reps
75%
13
Seated Overhead Press (Barbell)
3
8 reps
65%
14
Shoulder Press (Machine)
3
8 reps
75%
15
One Arm Lateral Raise (Cable)
2
15 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
3 reps
6 reps
40%
60%
70%
80%
90%
80%
2
Leg Press (45 Degrees)
1
3
1
3 reps
8 reps
15 reps
85%
75%
60%
3
Romanian Deadlift (Dumbbell)
3
8 reps
70%
4
Leg Curl
3
15 reps
60%
5
Leg Extension
1
1
1
15 reps
15 reps
20 reps
50%
30%
10%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
3 reps
6 reps
40%
60%
70%
80%
90%
80%
2
Leg Press (45 Degrees)
1
3
1
3 reps
8 reps
15 reps
85%
75%
60%
3
Romanian Deadlift (Dumbbell)
3
8 reps
70%
4
Leg Curl
3
15 reps
60%
5
Leg Extension
1
1
1
15 reps
15 reps
20 reps
50%
30%
10%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
3 reps
6 reps
42.5%
62.5%
72.5%
81.5%
91.5%
81.5%
2
Leg Press (45 Degrees)
1
3
1
3 reps
8 reps
15 reps
81.5%
72.5%
62.5%
3
Romanian Deadlift (Dumbbell)
3
8 reps
72.5%
4
Leg Curl
3
15 reps
62.5%
5
Leg Extension
1
1
1
15 reps
15 reps
20 reps
52.5%
32.5%
12.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
3 reps
6 reps
42.5%
62.5%
72.5%
81.5%
91.5%
81.5%
2
Leg Press (45 Degrees)
1
3
1
3 reps
8 reps
15 reps
81.5%
72.5%
62.5%
3
Romanian Deadlift (Dumbbell)
3
8 reps
72.5%
4
Leg Curl
3
15 reps
62.5%
5
Leg Extension
1
1
1
15 reps
15 reps
20 reps
52.5%
32.5%
12.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
3 reps
6 reps
42.5%
62.5%
72.5%
81.5%
91.5%
81.5%
2
Leg Press (45 Degrees)
1
3
1
3 reps
8 reps
15 reps
81.5%
72.5%
62.5%
3
Romanian Deadlift (Dumbbell)
3
8 reps
72.5%
4
Leg Curl
3
15 reps
62.5%
5
Leg Extension
1
1
1
15 reps
15 reps
20 reps
52.5%
32.5%
12.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
3 reps
6 reps
45%
65%
75%
83%
93%
83%
2
Leg Press (45 Degrees)
1
3
1
3 reps
8 reps
15 reps
88%
80%
65%
3
Romanian Deadlift (Dumbbell)
3
8 reps
75%
4
Leg Curl
3
15 reps
65%
5
Leg Extension
1
1
1
15 reps
15 reps
20 reps
55%
35%
15%
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
3 reps
50%
70%
85%
2
Barbell Row
1
3
3 reps
6 reps
90%
80%
3
Wide Grip Lat Pulldown
3
8 reps
70%
4
Lat Pulldown (Close Grip)
3
8 reps
70%
5
Seated Row (Machine)
3
10 reps
70%
6
Face Pull
3
15 reps
45%
7
Chest Press (Machine)
1
1
15 reps
10 reps
45%
50%
8
Bench Press (Barbell)
1
3
3 reps
6 reps
90%
80%
9
Incline Bench Press (Smith Machine)
3
8 reps
70%
10
Incline Chest Press (Machine)
3
8 reps
70%
11
Chest Fly (Machine)
5
10 reps
50%
12
Lateral Raise (Dumbbell)
3
10 reps
70%
13
Seated Overhead Press (Barbell)
3
8 reps
60%
14
Shoulder Press (Machine)
3
8 reps
70%
15
One Arm Lateral Raise (Cable)
2
15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
3 reps
50%
70%
85%
2
Barbell Row
1
3
3 reps
6 reps
90%
80%
3
Wide Grip Lat Pulldown
3
8 reps
70%
4
Lat Pulldown (Close Grip)
3
8 reps
70%
5
Seated Row (Machine)
3
10 reps
70%
6
Face Pull
3
15 reps
45%
7
Chest Press (Machine)
1
1
15 reps
10 reps
45%
50%
8
Bench Press (Barbell)
1
3
3 reps
6 reps
90%
80%
9
Incline Bench Press (Smith Machine)
3
8 reps
70%
10
Incline Chest Press (Machine)
3
8 reps
70%
11
Chest Fly (Machine)
5
10 reps
50%
12
Lateral Raise (Dumbbell)
3
10 reps
70%
13
Seated Overhead Press (Barbell)
3
8 reps
60%
14
Shoulder Press (Machine)
3
8 reps
70%
15
One Arm Lateral Raise (Cable)
2
15 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
3 reps
52.5%
72.5%
86.5%
2
Barbell Row
1
3
3 reps
6 reps
91.5%
81.5%
3
Wide Grip Lat Pulldown
3
8 reps
72.5%
4
Lat Pulldown (Close Grip)
3
8 reps
72.5%
5
Seated Row (Machine)
3
10 reps
72.5%
6
Face Pull
3
15 reps
47.5%
7
Chest Press (Machine)
1
1
15 reps
10 reps
47.5%
52.5%
8
Bench Press (Barbell)
1
3
3 reps
6 reps
91.5%
81.5%
9
Incline Bench Press (Smith Machine)
3
8 reps
72.5%
10
Incline Chest Press (Machine)
3
8 reps
72.5%
11
Chest Fly (Machine)
5
10 reps
52.5%
12
Lateral Raise (Dumbbell)
3
10 reps
72.5%
13
Seated Overhead Press (Barbell)
3
8 reps
62.5%
14
Shoulder Press (Machine)
3
8 reps
72.5%
15
One Arm Lateral Raise (Cable)
2
15 reps
52.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
3 reps
52.5%
72.5%
86.5%
2
Barbell Row
1
3
3 reps
6 reps
91.5%
81.5%
3
Wide Grip Lat Pulldown
3
8 reps
72.5%
4
Lat Pulldown (Close Grip)
3
8 reps
72.5%
5
Seated Row (Machine)
3
10 reps
72.5%
6
Face Pull
3
15 reps
47.5%
7
Chest Press (Machine)
1
1
15 reps
10 reps
47.5%
52.5%
8
Bench Press (Barbell)
1
3
3 reps
6 reps
91.5%
81.5%
9
Incline Bench Press (Smith Machine)
3
8 reps
72.5%
10
Incline Chest Press (Machine)
3
8 reps
72.5%
11
Chest Fly (Machine)
5
10 reps
52.5%
12
Lateral Raise (Dumbbell)
3
10 reps
72.5%
13
Seated Overhead Press (Barbell)
3
8 reps
62.5%
14
Shoulder Press (Machine)
3
8 reps
72.5%
15
One Arm Lateral Raise (Cable)
2
15 reps
52.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
5 reps
3 reps
3 reps
52.5%
72.5%
86.5%
2
Barbell Row
1
3
3 reps
6 reps
91.5%
81.5%
3
Wide Grip Lat Pulldown
3
8 reps
72.5%
4
Lat Pulldown (Close Grip)
3
8 reps
72.5%
5
Seated Row (Machine)
3
10 reps
72.5%
6
Face Pull
3
15 reps
47.5%
7
Chest Press (Machine)
1
1
15 reps
10 reps
47.5%
52.5%
8
Bench Press (Barbell)
1
3
3 reps
6 reps
91.5%
81.5%
9
Incline Bench Press (Smith Machine)
3
8 reps
72.5%
10
Incline Chest Press (Machine)
3
8 reps
72.5%
11
Chest Fly (Machine)
5
10 reps
52.5%
12
Lateral Raise (Dumbbell)
3
10 reps
72.5%
13
Seated Overhead Press (Barbell)
3
8 reps
62.5%
14
Shoulder Press (Machine)
3
8 reps
72.5%
15
One Arm Lateral Raise (Cable)
2
15 reps
52.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
3 reps
6 reps
40%
60%
70%
80%
90%
80%
2
Leg Press (45 Degrees)
1
3
1
3 reps
8 reps
15 reps
85%
75%
60%
3
Romanian Deadlift (Dumbbell)
3
8 reps
70%
4
Leg Curl
3
15 reps
60%
5
Leg Extension
1
1
1
15 reps
15 reps
20 reps
50%
30%
10%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
3 reps
6 reps
40%
60%
70%
80%
90%
80%
2
Leg Press (45 Degrees)
1
3
1
3 reps
8 reps
15 reps
85%
75%
60%
3
Romanian Deadlift (Dumbbell)
3
8 reps
70%
4
Leg Curl
3
15 reps
60%
5
Leg Extension
1
1
1
15 reps
15 reps
20 reps
50%
30%
10%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
3 reps
6 reps
42.5%
62.5%
72.5%
81.5%
91.5%
81.5%
2
Leg Press (45 Degrees)
1
3
1
3 reps
8 reps
15 reps
81.5%
72.5%
62.5%
3
Romanian Deadlift (Dumbbell)
3
8 reps
72.5%
4
Leg Curl
3
15 reps
62.5%
5
Leg Extension
1
1
1
15 reps
15 reps
20 reps
52.5%
32.5%
12.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
3 reps
6 reps
42.5%
62.5%
72.5%
81.5%
91.5%
81.5%
2
Leg Press (45 Degrees)
1
3
1
3 reps
8 reps
15 reps
81.5%
72.5%
62.5%
3
Romanian Deadlift (Dumbbell)
3
8 reps
72.5%
4
Leg Curl
3
15 reps
62.5%
5
Leg Extension
1
1
1
15 reps
15 reps
20 reps
52.5%
32.5%
12.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3
5 reps
3 reps
2 reps
1 reps
3 reps
6 reps
42.5%
62.5%
72.5%
81.5%
91.5%
81.5%
2
Leg Press (45 Degrees)
1
3
1
3 reps
8 reps
15 reps
81.5%
72.5%
62.5%
3
Romanian Deadlift (Dumbbell)
3
8 reps
72.5%
4
Leg Curl
3
15 reps
62.5%
5
Leg Extension
1
1
1
15 reps
15 reps
20 reps
52.5%
32.5%
12.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10 reps
70%
2
Incline Hammer Curl (Dumbbell)
3
15 reps
70%
3
Tricep Rope Push Down (Cable)
3
15 reps
60%
4
Hammer Curl
3
10 reps
70%
5
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
6
Wrist Curls
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10 reps
70%
2
Incline Hammer Curl (Dumbbell)
3
15 reps
70%
3
Tricep Rope Push Down (Cable)
3
15 reps
60%
4
Hammer Curl
3
10 reps
70%
5
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
6
Wrist Curls
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10 reps
72.5%
2
Incline Hammer Curl (Dumbbell)
3
15 reps
72.5%
3
Tricep Rope Push Down (Cable)
3
15 reps
62.5%
4
Hammer Curl
3
10 reps
72.5%
5
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
6
Wrist Curls
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10 reps
72.5%
2
Incline Hammer Curl (Dumbbell)
3
15 reps
72.5%
3
Tricep Rope Push Down (Cable)
3
15 reps
62.5%
4
Hammer Curl
3
10 reps
72.5%
5
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
6
Wrist Curls
4
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
10 reps
72.5%
2
Incline Hammer Curl (Dumbbell)
3
15 reps
72.5%
3
Tricep Rope Push Down (Cable)
3
15 reps
62.5%
4
Hammer Curl
3
10 reps
72.5%
5
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
6
Wrist Curls
4
15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Seated Row (Cable)
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
50%
70%
85%
2
Barbell Row
1 Set
3 Sets
3 Reps
6 Reps
90%
80%
3
Wide Grip Lat Pulldown
3 Sets
8 Reps
70%
4
Lat Pulldown (Close Grip)
3 Sets
8 Reps
70%
5
Seated Row (Machine)
3 Sets
10 Reps
70%
6
Face Pull
3 Sets
15 Reps
45%
7
Chest Press (Machine)
1 Set
1 Set
15 Reps
10 Reps
45%
50%
8
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
90%
80%
9
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
70%
10
Incline Chest Press (Machine)
3 Sets
8 Reps
70%
11
Chest Fly (Machine)
5 Sets
10 Reps
50%
12
Lateral Raise (Dumbbell)
3 Sets
10 Reps
70%
13
Seated Overhead Press (Barbell)
3 Sets
8 Reps
60%
14
Shoulder Press (Machine)
3 Sets
8 Reps
70%
15
One Arm Lateral Raise (Cable)
2 Sets
15 Reps
50%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
2 Reps
1 Reps
3 Reps
6 Reps
40%
60%
70%
80%
90%
80%
2
Leg Press (45 Degrees)
1 Set
3 Sets
1 Set
3 Reps
8 Reps
15 Reps
85%
75%
60%
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
70%
4
Leg Curl
3 Sets
15 Reps
60%
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
20 Reps
50%
30%
10%
Day 3
No exercises added to this day
Day 4
1
Seated Row (Cable)
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
50%
70%
85%
2
Barbell Row
1 Set
3 Sets
3 Reps
6 Reps
90%
80%
3
Wide Grip Lat Pulldown
3 Sets
8 Reps
70%
4
Lat Pulldown (Close Grip)
3 Sets
8 Reps
70%
5
Seated Row (Machine)
3 Sets
10 Reps
70%
6
Face Pull
3 Sets
15 Reps
45%
7
Chest Press (Machine)
1 Set
1 Set
15 Reps
10 Reps
45%
50%
8
Bench Press (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
90%
80%
9
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
70%
10
Incline Chest Press (Machine)
3 Sets
8 Reps
70%
11
Chest Fly (Machine)
5 Sets
10 Reps
50%
12
Lateral Raise (Dumbbell)
3 Sets
10 Reps
70%
13
Seated Overhead Press (Barbell)
3 Sets
8 Reps
60%
14
Shoulder Press (Machine)
3 Sets
8 Reps
70%
15
One Arm Lateral Raise (Cable)
2 Sets
15 Reps
50%
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
2 Reps
1 Reps
3 Reps
6 Reps
40%
60%
70%
80%
90%
80%
2
Leg Press (45 Degrees)
1 Set
3 Sets
1 Set
3 Reps
8 Reps
15 Reps
85%
75%
60%
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
70%
4
Leg Curl
3 Sets
15 Reps
60%
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
20 Reps
50%
30%
10%
Day 6
1
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
70%
2
Incline Hammer Curl (Dumbbell)
3 Sets
15 Reps
70%
3
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
60%
4
Hammer Curl
3 Sets
10 Reps
70%
5
Reverse Wrist Curl (Barbell)
3 Sets
20 Reps
@10
6
Wrist Curls
3 Sets
20 Reps
@10