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Humiston Science Based Program

by John B.
1 athletes joined

Program Description

5 - Day Full body growth, with a focus on properly doing the exercises.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2025 02:24
  • Last Edited
    Jun 18, 2025 09:50

Summary

The Humiston Science Based Program is an 8-week, 5-day workout plan designed to optimize your strength and muscle growth through a scientifically-backed approach. Each week, you'll focus on specific muscle groups, incorporating a mix of bodyweight, free weights, and machine exercises to ensure comprehensive development. With detailed guidance on sets, reps, and intensity, this program is perfect for lifters looking to elevate their training and achieve tangible results. Get ready to challenge yourself and transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Dead Hang
2
0.5-1 mins
-
2
Barbell Pullover
1
3
15 reps
5 reps
RPE 6
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
15 reps
RPE 8
5
T-Bar Row
1
2
10 reps
10 reps
RPE 7
RPE 9
6
Hyperextension
3
20 reps
RPE 8
7
Wide Grip Pull-Up
3
-
8
Seated Calf Raise
3
20 reps
RPE 9
9
Power Shrug
3
20 reps
RPE 10
10
Y Raise (Dumbbell)
2
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 mins
-
2
Dumbbell Row
4
12 reps
RPE 8
3
Wide Grip Lat Pulldown
2
15-20 reps
RPE 8
4
Seated Row (Cable)
3
15 reps
RPE 8
5
Shrug (Dumbbell)
1
2
10 reps
RPE 8
RPE 10
6
Hyperextension
1
2
20 reps
20 reps
RPE 8
RPE 10
7
Wide Grip Pull-Up
3
-
8
Reverse Shrug
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 mins
-
2
Incline Cable Pullover
4
20 reps
RPE 7
3
Barbell Pullover
1
2
15-20 reps
15-20 reps
RPE 8
RPE 7
4
Wide Grip Lat Pulldown
3
15-20 reps
RPE 7
5
Pendlay Row
1
1
2
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Kelso Shrug
3
12 reps
RPE 8
7
Deadlift (Barbell)
1
1
2
15 reps
8 reps
6 reps
RPE 5
RPE 7
RPE 9
8
Wide Grip Pull-Up
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 mins
-
2
Seated Row (Cable)
3
15-20 reps
RPE 7
3
Rack Pullup
4
RPE 10
4
Dumbbell Row
3
12 reps
RPE 7
5
Seated High Elbow Rows
4
12 reps
RPE 7
6
Incline High Elbow Row
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
7
Deadlift (Barbell)
2
12 reps
RPE 8
8
Wide Grip Pull-Up
3
-
9
Seated Calf Raise
3
10 reps
RPE 8
10
Face Pull
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 mins
-
2
Barbell Pullover
1
3
15 reps
5 reps
RPE 6
RPE 10
3
Wide Grip Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
15 reps
RPE 8
5
T-Bar Row
1
2
10 reps
10 reps
RPE 7
RPE 9
6
Hyperextension
3
20 reps
RPE 8
7
Wide Grip Pull-Up
3
-
8
Seated Calf Raise
3
20 reps
RPE 9
9
Power Shrug
3
20 reps
RPE 10
10
Y Raise (Dumbbell)
2
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 mins
-
2
Dumbbell Row
4
12 reps
RPE 8
3
Wide Grip Lat Pulldown
2
15-20 reps
RPE 8
4
Seated Row (Cable)
3
15 reps
RPE 8
5
Shrug (Dumbbell)
1
2
10 reps
RPE 8
RPE 10
6
Hyperextension
1
2
20 reps
20 reps
RPE 8
RPE 10
7
Wide Grip Pull-Up
3
-
8
Reverse Shrug
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 mins
-
2
Incline Cable Pullover
4
20 reps
RPE 7
3
Barbell Pullover
1
2
15-20 reps
15-20 reps
RPE 8
RPE 7
4
Wide Grip Lat Pulldown
3
15-20 reps
RPE 7
5
Pendlay Row
1
1
2
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
6
Kelso Shrug
3
12 reps
RPE 8
7
Deadlift (Barbell)
1
1
2
15 reps
8 reps
6 reps
RPE 5
RPE 7
RPE 9
8
Wide Grip Pull-Up
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 mins
-
2
Seated Row (Cable)
3
15-20 reps
RPE 7
3
Rack Pullup
4
RPE 10
4
Dumbbell Row
3
12 reps
RPE 7
5
Seated High Elbow Rows
4
12 reps
RPE 7
6
Incline High Elbow Row
1
2
1
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
7
Deadlift (Barbell)
2
12 reps
RPE 8
8
Wide Grip Pull-Up
3
-
9
Seated Calf Raise
3
10 reps
RPE 8
10
Face Pull
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 mins
-
2
Incline DB Press
2
8 reps
RPE 8
3
Flat DB Press
1
2
15 reps
6 reps
RPE 6
RPE 9
4
DIPS
2
1
12 reps
10 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
1
1
12 reps
10 reps
30 reps
RPE 7.5
RPE 9
RPE 6
6
Incline French Press
1
2
15 reps
12 reps
RPE 8
RPE 10
7
Reverse Grip Tricep Extension
3
15 reps
RPE 8
8
Straight Bar Extensions
1
1
20 reps
15 reps
RPE 8
RPE 10
9
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 mins
-
2
Flat DB Press
1
2
15 reps
6 reps
RPE 6
RPE 9
3
Incline DB Press
2
8 reps
RPE 8
4
Decline Bench Press (Barbell)
2
12-15 reps
RPE 7
5
Chest Fly (Cable)
2
15-20 reps
RPE 7
6
French Press
3
20 reps
RPE 7
7
Bench Press (Close Grip)
3
12 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 reps
-
2
Flat DB Press
1
2
15 reps
6 reps
RPE 6
RPE 9
3
Incline DB Press
2
8 reps
RPE 8
4
DIPS
4
-
5
Pec Deck (Machine)
2
1
1
12 reps
10 reps
30 reps
RPE 7.5
RPE 9
RPE 6
6
Tricep Extension (Dumbbell)
3
15 reps
RPE 7
7A
Overhead Tricep Extension (Cable)
4
20 reps
RPE 7
7B
Tricep Extension (Cable)
4
RPE 10
8
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 reps
-
2
Flat DB Press
1
2
15 reps
6 reps
RPE 6
RPE 9
3
Incline DB Press
2
8 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
5
Chest Fly (Cable)
2
15-20 reps
RPE 7
6
Decline Bench Press (Dumbbell)
2
20 reps
RPE 7
7
Incline Dumbell Lateral Raise
3
15 reps
RPE 7
8
Close Grip Bench Press (Smith Machine)
2
15-20 reps
RPE 7
9
Skull Crusher (Barbell)
2
15-20 reps
RPE 7
10
Hanging Leg Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 mins
-
2
Incline DB Press
2
8 reps
RPE 8
3
Flat DB Press
1
2
15 reps
6 reps
RPE 6
RPE 9
4
DIPS
2
1
12 reps
10 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
1
1
12 reps
10 reps
30 reps
RPE 7.5
RPE 9
RPE 6
6
Incline French Press
1
2
15 reps
12 reps
RPE 8
RPE 10
7
Reverse Grip Tricep Extension
3
15 reps
RPE 8
8
Straight Bar Extensions
1
1
20 reps
15 reps
RPE 8
RPE 10
9
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 mins
-
2
Flat DB Press
1
2
15 reps
6 reps
RPE 6
RPE 9
3
Incline DB Press
2
8 reps
RPE 8
4
Decline Bench Press (Barbell)
2
12-15 reps
RPE 7
5
Chest Fly (Cable)
2
15-20 reps
RPE 7
6
French Press
3
20 reps
RPE 7
7
Bench Press (Close Grip)
3
12 reps
RPE 6
8
Leg Raise (Captain's Chair)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 reps
-
2
Flat DB Press
1
2
15 reps
6 reps
RPE 6
RPE 9
3
Incline DB Press
2
8 reps
RPE 8
4
DIPS
4
-
5
Pec Deck (Machine)
2
1
1
12 reps
10 reps
30 reps
RPE 7.5
RPE 9
RPE 6
6
Tricep Extension (Dumbbell)
3
15 reps
RPE 7
7A
Overhead Tricep Extension (Cable)
4
20 reps
RPE 7
7B
Tricep Extension (Cable)
4
RPE 10
8
Decline Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 reps
-
2
Flat DB Press
1
2
15 reps
6 reps
RPE 6
RPE 9
3
Incline DB Press
2
8 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
5
Chest Fly (Cable)
2
15-20 reps
RPE 7
6
Decline Bench Press (Dumbbell)
2
20 reps
RPE 7
7
Incline Dumbell Lateral Raise
3
15 reps
RPE 7
8
Close Grip Bench Press (Smith Machine)
2
15-20 reps
RPE 7
9
Skull Crusher (Barbell)
2
15-20 reps
RPE 7
10
Hanging Leg Raise
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 mins
-
2
Behind The Back Barbell Raise
3
15 reps
RPE 7
3
Incline Dumbell Lateral Raise
1
3
20 reps
12 reps
RPE 6
RPE 8
4
Supinated Heavy Press
1
2
15 reps
8 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Partial Lateral Raise (Cable)
3
10 reps
RPE 8
7
Around The World
2
20 reps
RPE 7
8
Incline Curl (Dumbbell)
3
20 reps
RPE 8
9
Drag Curls
3
12 reps
RPE 8
10
Spider Curl
3
12 reps
RPE 8
11
Concentration Curl
2
12 reps
RPE 9
12
Standing Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 mins
-
2
Supinated Barbell Front Raise
2
15 reps
RPE 8
3
Machine Rear Delt Raise
3
20 reps
RPE 7
4
Rear Delt Fly (Cable)
4
15 reps
RPE 7
5
Incline Bus Driver
2
20 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Upright Row (Barbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
-
2
Cable Rear Delt Raise
3
10 reps
RPE 7
3
Behind The Back Barbell Raise
2
15 reps
RPE 7
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7
5
Partial Lateral Raise (Cable)
3
10 reps
RPE 8
6
Rear Delt Fly (Cable)
2
20 reps
RPE 7
7
Drag Curls
3
12 reps
RPE 8
8
Spider Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
-
2
Incline Dumbell Lateral Raise
1
3
20 reps
12 reps
RPE 6
RPE 8
3
Behind The Back Barbell Raise
3
15 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
20 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8
7
Partial Lateral Raise (Cable)
3
10 reps
RPE 8
8
Around The World
3
20 reps
RPE 7
9
Incline Bus Driver
3
20 reps
RPE 7
10
Drag Curls
3
12 reps
RPE 8
11
Incline Curl (Dumbbell)
3
20 reps
RPE 8
12
Preacher Curl (EZ Bar)
4
15 reps
RPE 7
13
Calf Raise (Leg Press)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 mins
-
2
Behind The Back Barbell Raise
3
15 reps
RPE 7
3
Incline Dumbell Lateral Raise
1
3
20 reps
12 reps
RPE 6
RPE 8
4
Supinated Heavy Press
1
2
15 reps
8 reps
RPE 6
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Partial Lateral Raise (Cable)
3
10 reps
RPE 8
7
Around The World
2
20 reps
RPE 7
8
Incline Curl (Dumbbell)
3
20 reps
RPE 8
9
Drag Curls
3
12 reps
RPE 8
10
Spider Curl
3
12 reps
RPE 8
11
Concentration Curl
2
12 reps
RPE 9
12
Standing Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
0.5-1 mins
-
2
Supinated Barbell Front Raise
2
15 reps
RPE 8
3
Machine Rear Delt Raise
3
20 reps
RPE 7
4
Rear Delt Fly (Cable)
4
15 reps
RPE 7
5
Incline Bus Driver
2
20 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
7
Upright Row (Barbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
-
2
Cable Rear Delt Raise
3
10 reps
RPE 7
3
Behind The Back Barbell Raise
2
15 reps
RPE 7
4
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7
5
Partial Lateral Raise (Cable)
3
10 reps
RPE 8
6
Rear Delt Fly (Cable)
2
20 reps
RPE 7
7
Incline Curl (Dumbbell)
3
20 reps
RPE 8
8
Drag Curls
3
12 reps
RPE 8
9
Spider Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
-
2
Incline Dumbell Lateral Raise
1
3
20 reps
12 reps
RPE 6
RPE 8
3
Behind The Back Barbell Raise
3
15 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
20 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8
7
Partial Lateral Raise (Cable)
3
10 reps
RPE 8
8
Around The World
3
20 reps
RPE 7
9
Incline Bus Driver
3
20 reps
RPE 7
10
Drag Curls
3
12 reps
RPE 8
11
Incline Curl (Dumbbell)
3
20 reps
RPE 8
12
Preacher Curl (EZ Bar)
4
15 reps
RPE 7
13
Calf Raise (Leg Press)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
20 reps
8 reps
6 reps
RPE 5
RPE 7
RPE 7
2
SIngle Leg Glute Hyper
3
12 reps
RPE 6
3
Leg Curl
3
20 reps
RPE 7
4
Squat (Barbell)
1
3
20 reps
10 reps
RPE 4
RPE 7
5
Walking Lunge (Dumbbell)
3
1 reps
-
6
Stiff Leg Deadlift
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
-
2
Hip Thrust (Machine)
3
20 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Hyperextension
3
RPE 9
5
Hack Squat
1
1
1
1
20 reps
10 reps
8 reps
30 reps
RPE 5
RPE 7
RPE 8
RPE 4
6
Leg Press
3
30 reps
RPE 5
7
Walking Lunge (Dumbbell)
3
1 reps
-
8
Leg Extension
1
2
12 reps
12 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
-
2
Stiff Leg Deadlift
1
3
15 reps
10 reps
RPE 5
RPE 8
3
Reverse Lunge (Dumbbell)
3
15 reps
RPE 5
4
Squat (Low Bar)
1
2
1
15 reps
10 reps
20 reps
RPE 5
RPE 8
RPE 4
5
Split Squat (Dumbbell)
4
12 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 8
7
Leg Press
2
15-20 reps
RPE 7
8
Step-Up (Weighted)
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
-
2
Reverse Smith Lunge
1
2
1
20 reps
15 reps
10 reps
RPE 5
RPE 7
RPE 5
3
Hyperextension
4
-
4
Seated Hamstring Curl
4
12 reps
RPE 7
5
Single Leg Press
4
20 reps
RPE 6
6
Hack Squat
2
15-20 reps
RPE 6
7
Sissy Squat
4
-
8
Leg Extension
4
RPE 7
9
Walking Lunge (Dumbbell)
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
20 reps
8 reps
6 reps
RPE 5
RPE 7
RPE 7
2
SIngle Leg Glute Hyper
3
12 reps
RPE 6
3
Leg Curl
3
20 reps
RPE 7
4
Squat (Barbell)
1
3
20 reps
10 reps
RPE 4
RPE 7
5
Stiff Leg Deadlift
2
10 reps
RPE 7
6
Walking Lunge (Dumbbell)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
-
2
Hip Thrust (Machine)
3
20 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Hyperextension
3
RPE 9
5
Hack Squat
1
1
1
1
20 reps
10 reps
8 reps
30 reps
RPE 5
RPE 7
RPE 8
RPE 4
6
Leg Press
3
30 reps
RPE 5
7
Walking Lunge (Dumbbell)
3
1 reps
-
8
Leg Extension
1
2
12 reps
12 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
3
15 reps
10 reps
RPE 5
RPE 8
2
Reverse Lunge (Dumbbell)
3
15 reps
RPE 5
3
Squat (Low Bar)
1
2
1
15 reps
10 reps
20 reps
RPE 5
RPE 8
RPE 4
4
Split Squat (Dumbbell)
4
12 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 8
6
Leg Press
2
15-20 reps
RPE 7
7
Step-Up (Weighted)
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
-
2
Reverse Smith Lunge
1
2
1
20 reps
15 reps
10 reps
RPE 5
RPE 7
RPE 5
3
Hyperextension
4
-
4
Seated Hamstring Curl
4
12 reps
RPE 7
5
Single Leg Press
4
20 reps
RPE 6
6
Hack Squat
2
15-20 reps
RPE 6
7
Sissy Squat
4
-
8
Leg Extension
4
RPE 7
9
Walking Lunge (Dumbbell)
3
30 reps
-
10
Dead Hang
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
-
2
Cardio
1
25-40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
-
2
Cardio
1
25-40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25-40 mins
-
2
Dead Hang
3
0.5-1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
-
2
Cardio
1
25-40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
-
2
Cardio
1
25-40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
-
2
Cardio
1
25-40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
3
0.5-1 mins
-
2
Cardio
1
25-40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25-40 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Dead Hang
2 Sets
0.5-1 mins
-
2
Barbell Pullover
1 Set
3 Sets
15 Reps
5 Reps
@6
@10
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
15 Reps
@8
5
T-Bar Row
1 Set
2 Sets
10 Reps
10 Reps
@7
@9
6
Hyperextension
3 Sets
20 Reps
@8
7
Wide Grip Pull-Up
3 Sets
-
8
Seated Calf Raise
3 Sets
20 Reps
@9
9
Power Shrug
3 Sets
20 Reps
@10
10
Y Raise (Dumbbell)
2 Sets
20 Reps
@6
Day 2
1
Dead Hang
2 Sets
0.5-1 mins
-
2
Incline DB Press
2 Sets
8 Reps
@8
3
Flat DB Press
1 Set
2 Sets
15 Reps
6 Reps
@6
@9
4
DIPS
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
5
Pec Deck (Machine)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
30 Reps
@7.5
@9
@6
6
Incline French Press
1 Set
2 Sets
15 Reps
12 Reps
@8
@10
7
Reverse Grip Tricep Extension
3 Sets
15 Reps
@8
8
Straight Bar Extensions
1 Set
1 Set
20 Reps
15 Reps
@8
@10
9
Hanging Leg Raise
4 Sets
12 Reps
-
Day 3
1
Dead Hang
2 Sets
0.5-1 mins
-
2
Behind The Back Barbell Raise
3 Sets
15 Reps
@7
3
Incline Dumbell Lateral Raise
1 Set
3 Sets
20 Reps
12 Reps
@6
@8
4
Supinated Heavy Press
1 Set
2 Sets
15 Reps
8 Reps
@6
@9
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@8
6
Partial Lateral Raise (Cable)
3 Sets
10 Reps
@8
7
Around The World
2 Sets
20 Reps
@7
8
Incline Curl (Dumbbell)
3 Sets
20 Reps
@8
9
Drag Curls
3 Sets
12 Reps
@8
10
Spider Curl
3 Sets
12 Reps
@8
11
Concentration Curl
2 Sets
12 Reps
@9
12
Standing Calf Raise
3 Sets
20 Reps
@10
Day 4
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
20 Reps
8 Reps
6 Reps
@5
@7
@7
2
SIngle Leg Glute Hyper
3 Sets
12 Reps
@6
3
Leg Curl
3 Sets
20 Reps
@7
4
Squat (Barbell)
1 Set
3 Sets
20 Reps
10 Reps
@4
@7
5
Walking Lunge (Dumbbell)
3 Sets
1 Reps
-
6
Stiff Leg Deadlift
2 Sets
10 Reps
@7
Day 5
1
Dead Hang
3 Sets
0.5-1 mins
-
2
Cardio
1 Set
25-40 mins
-