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Ryans prep

by Ryan S.

Program Description

Just to get bigger.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 20, 2025 04:27
  • Last Edited
    Sep 20, 2025 02:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Upper Back
10.5%
Chest
10.2%
Front Delts
9.8%
Biceps
9.8%
Hamstrings
8%
Middle Delts
7.3%
Rear Delts
6.5%
Lats
6.5%
Glutes
4.7%
Quadriceps
4.7%
Adductors
3.6%
Calves
3.6%
Lower Back
1.8%
Forearms
1.1%
Abs
0.4%
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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
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
-
1B
Incline Bench Press (Dumbbell)
2
-
1C
Chest Press (Machine)
2
-
1D
Incline Chest Press (Machine)
2
-
1E
Shoulder Press (Machine)
2
-
1F
Lateral Raise (Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
-
1B
Incline Bench Press (Dumbbell)
2
-
1C
Chest Press (Machine)
2
-
1D
Incline Chest Press (Machine)
2
-
1E
Shoulder Press (Machine)
2
-
1F
Lateral Raise (Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
-
1B
Incline Bench Press (Dumbbell)
2
-
1C
Chest Press (Machine)
2
-
1D
Incline Chest Press (Machine)
2
-
1E
Shoulder Press (Machine)
2
-
1F
Lateral Raise (Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
-
1B
Incline Bench Press (Dumbbell)
2
-
1C
Chest Press (Machine)
2
-
1D
Incline Chest Press (Machine)
2
-
1E
Shoulder Press (Machine)
2
-
1F
Lateral Raise (Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
-
1B
Incline Bench Press (Dumbbell)
2
-
1C
Chest Press (Machine)
2
-
1D
Incline Chest Press (Machine)
2
-
1E
Shoulder Press (Machine)
2
-
1F
Lateral Raise (Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
-
1B
Incline Bench Press (Dumbbell)
2
-
1C
Chest Press (Machine)
2
-
1D
Incline Chest Press (Machine)
2
-
1E
Shoulder Press (Machine)
2
-
1F
Lateral Raise (Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
-
1B
Incline Bench Press (Dumbbell)
2
-
1C
Chest Press (Machine)
2
-
1D
Incline Chest Press (Machine)
2
-
1E
Shoulder Press (Machine)
2
-
1F
Lateral Raise (Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
-
1B
Incline Bench Press (Dumbbell)
2
-
1C
Chest Press (Machine)
2
-
1D
Incline Chest Press (Machine)
2
-
1E
Shoulder Press (Machine)
2
-
1F
Lateral Raise (Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
-
1B
Incline Bench Press (Dumbbell)
2
-
1C
Chest Press (Machine)
2
-
1D
Incline Chest Press (Machine)
2
-
1E
Shoulder Press (Machine)
2
-
1F
Lateral Raise (Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
-
1B
Incline Bench Press (Dumbbell)
2
-
1C
Chest Press (Machine)
2
-
1D
Incline Chest Press (Machine)
2
-
1E
Shoulder Press (Machine)
2
-
1F
Lateral Raise (Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
-
1B
Incline Bench Press (Dumbbell)
2
-
1C
Chest Press (Machine)
2
-
1D
Incline Chest Press (Machine)
2
-
1E
Shoulder Press (Machine)
2
-
1F
Lateral Raise (Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
-
1B
Incline Bench Press (Dumbbell)
2
-
1C
Chest Press (Machine)
2
-
1D
Incline Chest Press (Machine)
2
-
1E
Shoulder Press (Machine)
2
-
1F
Lateral Raise (Machine)
2
-
2
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
-
1B
T-Bar Row
2
-
1C
Lat Pulldown (Close Grip)
2
-
1D
Chest Supported Row (Machine)
2
-
1E
Rack Pull (Barbell)
2
-
1F
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
-
1B
T-Bar Row
2
-
1C
Lat Pulldown (Close Grip)
2
-
1D
Chest Supported Row (Machine)
2
-
1E
Rack Pull (Barbell)
2
-
1F
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
-
1B
T-Bar Row
2
-
1C
Lat Pulldown (Close Grip)
2
-
1D
Chest Supported Row (Machine)
2
-
1E
Rack Pull (Barbell)
2
-
1F
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
-
1B
T-Bar Row
2
-
1C
Lat Pulldown (Close Grip)
2
-
1D
Chest Supported Row (Machine)
2
-
1E
Rack Pull (Barbell)
2
-
1F
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
-
1B
T-Bar Row
2
-
1C
Lat Pulldown (Close Grip)
2
-
1D
Chest Supported Row (Machine)
2
-
1E
Rack Pull (Barbell)
2
-
1F
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
-
1B
T-Bar Row
2
-
1C
Lat Pulldown (Close Grip)
2
-
1D
Chest Supported Row (Machine)
2
-
1E
Rack Pull (Barbell)
2
-
1F
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
-
1B
T-Bar Row
2
-
1C
Lat Pulldown (Close Grip)
2
-
1D
Chest Supported Row (Machine)
2
-
1E
Rack Pull (Barbell)
2
-
1F
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
-
1B
T-Bar Row
2
-
1C
Lat Pulldown (Close Grip)
2
-
1D
Chest Supported Row (Machine)
2
-
1E
Rack Pull (Barbell)
2
-
1F
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
-
1B
T-Bar Row
2
-
1C
Lat Pulldown (Close Grip)
2
-
1D
Chest Supported Row (Machine)
2
-
1E
Rack Pull (Barbell)
2
-
1F
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
-
1B
T-Bar Row
2
-
1C
Lat Pulldown (Close Grip)
2
-
1D
Chest Supported Row (Machine)
2
-
1E
Rack Pull (Barbell)
2
-
1F
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
-
1B
T-Bar Row
2
-
1C
Lat Pulldown (Close Grip)
2
-
1D
Chest Supported Row (Machine)
2
-
1E
Rack Pull (Barbell)
2
-
1F
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
-
1B
T-Bar Row
2
-
1C
Lat Pulldown (Close Grip)
2
-
1D
Chest Supported Row (Machine)
2
-
1E
Rack Pull (Barbell)
2
-
1F
Bicep Curl (Cable)
2
-
2
Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Pendulum Squat
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Pendulum Squat
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Pendulum Squat
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Pendulum Squat
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Pendulum Squat
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Pendulum Squat
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Pendulum Squat
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Pendulum Squat
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Pendulum Squat
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Pendulum Squat
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Pendulum Squat
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Pendulum Squat
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Seated Dip (Machine)
2
-
7
Pec Deck (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Seated Dip (Machine)
2
-
7
Pec Deck (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Seated Dip (Machine)
2
-
7
Pec Deck (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Seated Dip (Machine)
2
-
7
Pec Deck (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Seated Dip (Machine)
2
-
7
Pec Deck (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Seated Dip (Machine)
2
-
7
Pec Deck (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Seated Dip (Machine)
2
-
7
Pec Deck (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Seated Dip (Machine)
2
-
7
Pec Deck (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Seated Dip (Machine)
2
-
7
Pec Deck (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Seated Dip (Machine)
2
-
7
Pec Deck (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Seated Dip (Machine)
2
-
7
Pec Deck (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Dumbbell)
2
-
6
Seated Dip (Machine)
2
-
7
Pec Deck (Machine)
2
-
8
Rear Delt Fly (Cable)
2
-
9
Lateral Raise (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Seated Calf Raise
2
-
3
Seated Hamstring Curl
2
-
4
Single-Leg Leg Curl
2
-
5
Hip Thrust (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Seated Calf Raise
2
-
3
Seated Hamstring Curl
2
-
4
Single-Leg Leg Curl
2
-
5
Hip Thrust (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Seated Calf Raise
2
-
3
Seated Hamstring Curl
2
-
4
Single-Leg Leg Curl
2
-
5
Hip Thrust (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Seated Calf Raise
2
-
3
Seated Hamstring Curl
2
-
4
Single-Leg Leg Curl
2
-
5
Hip Thrust (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Seated Calf Raise
2
-
3
Seated Hamstring Curl
2
-
4
Single-Leg Leg Curl
2
-
5
Hip Thrust (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Seated Calf Raise
2
-
3
Seated Hamstring Curl
2
-
4
Single-Leg Leg Curl
2
-
5
Hip Thrust (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Seated Calf Raise
2
-
3
Seated Hamstring Curl
2
-
4
Single-Leg Leg Curl
2
-
5
Hip Thrust (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Seated Calf Raise
2
-
3
Seated Hamstring Curl
2
-
4
Single-Leg Leg Curl
2
-
5
Hip Thrust (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Seated Calf Raise
2
-
3
Seated Hamstring Curl
2
-
4
Single-Leg Leg Curl
2
-
5
Hip Thrust (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Seated Calf Raise
2
-
3
Seated Hamstring Curl
2
-
4
Single-Leg Leg Curl
2
-
5
Hip Thrust (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Seated Calf Raise
2
-
3
Seated Hamstring Curl
2
-
4
Single-Leg Leg Curl
2
-
5
Hip Thrust (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Seated Calf Raise
2
-
3
Seated Hamstring Curl
2
-
4
Single-Leg Leg Curl
2
-
5
Hip Thrust (Machine)
2
-
Week 1
1 / 12 Weeks
Day 1
1A
Pec Deck (Machine)
2 Sets
-
1B
Incline Bench Press (Dumbbell)
2 Sets
-
1C
Chest Press (Machine)
2 Sets
-
1D
Incline Chest Press (Machine)
2 Sets
-
1E
Shoulder Press (Machine)
2 Sets
-
1F
Lateral Raise (Machine)
2 Sets
-
2
Rear Delt Fly (Cable)
2 Sets
-
Day 2
1A
Lat Pulldown
2 Sets
-
1B
T-Bar Row
2 Sets
-
1C
Lat Pulldown (Close Grip)
2 Sets
-
1D
Chest Supported Row (Machine)
2 Sets
-
1E
Rack Pull (Barbell)
2 Sets
-
1F
Bicep Curl (Cable)
2 Sets
-
2
Tricep Pushdown (Cable)
2 Sets
-
Day 3
1
Hip Adductor (Machine)
2 Sets
-
2
Calf Raise (Machine)
2 Sets
-
3
Seated Hamstring Curl
2 Sets
-
4
Pendulum Squat
2 Sets
-
5
Leg Extension
2 Sets
-
6
Lateral Raise (Machine)
2 Sets
-
7
Rear Delt Fly (Cable)
2 Sets
-
Day 4
1A
Bicep Curl (EZ Bar)
2 Sets
-
2
Tricep Rope Push Down (Cable)
2 Sets
-
3
Tricep Extension (Machine)
2 Sets
-
4
Bayesian Curl
2 Sets
-
5
Hammer Curl (Dumbbell)
2 Sets
-
6
Seated Dip (Machine)
2 Sets
-
7
Pec Deck (Machine)
2 Sets
-
8
Rear Delt Fly (Cable)
2 Sets
-
9
Lateral Raise (Machine)
2 Sets
-
Day 5
1
Hip Adductor (Machine)
2 Sets
-
2
Seated Calf Raise
2 Sets
-
3
Seated Hamstring Curl
2 Sets
-
4
Single-Leg Leg Curl
2 Sets
-
5
Hip Thrust (Machine)
2 Sets
-