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Humiston Science Based Program

by John B.

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
    May 26, 2025 05:29
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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
-