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BoostcampPNG

4+1 Split

by Basheer A.
1 athletes joined
4.0
(1 rating)

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 20, 2024 09:37
  • Last Edited
    Aug 19, 2024 05:50
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Pullover (Dumbbell)
3
10 reps
4
Tricep Extension (Cable)
1
2
1
12 reps
10 reps
8 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Hanging Leg Raise
4
15 reps
7
Decline Crunch (Weighted)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Pullover (Dumbbell)
3
10 reps
4
Tricep Extension (Cable)
1
2
1
12 reps
10 reps
8 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Hanging Leg Raise
4
15 reps
7
Decline Crunch (Weighted)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Pullover (Dumbbell)
3
10 reps
4
Tricep Extension (Cable)
1
2
1
12 reps
10 reps
8 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Hanging Leg Raise
4
15 reps
7
Decline Crunch (Weighted)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Pullover (Dumbbell)
3
10 reps
4
Tricep Extension (Cable)
1
2
1
12 reps
10 reps
8 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Hanging Leg Raise
4
15 reps
7
Decline Crunch (Weighted)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Pullover (Dumbbell)
3
10 reps
4
Tricep Extension (Cable)
1
2
1
12 reps
10 reps
8 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Hanging Leg Raise
4
15 reps
7
Decline Crunch (Weighted)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Pullover (Dumbbell)
3
10 reps
4
Tricep Extension (Cable)
1
2
1
12 reps
10 reps
8 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Hanging Leg Raise
4
15 reps
7
Decline Crunch (Weighted)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Pullover (Dumbbell)
3
10 reps
4
Tricep Extension (Cable)
1
2
1
12 reps
10 reps
8 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Hanging Leg Raise
4
15 reps
7
Decline Crunch (Weighted)
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Pullover (Dumbbell)
3
10 reps
4
Tricep Extension (Cable)
1
2
1
12 reps
10 reps
8 reps
5
Lying Tricep Extension (Barbell)
4
10 reps
6
Hanging Leg Raise
4
15 reps
7
Decline Crunch (Weighted)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
4
Squat (Barbell)
4
10 reps
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
6
Standing Calf Raise
4
15 reps
7
Bicep Curl (EZ Bar)
1
2
1
12 reps
10 reps
8 reps
8
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
4
Squat (Barbell)
4
10 reps
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
6
Standing Calf Raise
4
15 reps
7
Bicep Curl (EZ Bar)
1
2
1
12 reps
10 reps
8 reps
8
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
4
Squat (Barbell)
4
10 reps
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
6
Standing Calf Raise
4
15 reps
7
Bicep Curl (EZ Bar)
1
2
1
12 reps
10 reps
8 reps
8
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
4
Squat (Barbell)
4
10 reps
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
6
Standing Calf Raise
4
15 reps
7
Bicep Curl (EZ Bar)
1
2
1
12 reps
10 reps
8 reps
8
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
4
Squat (Barbell)
4
10 reps
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
6
Standing Calf Raise
4
15 reps
7
Bicep Curl (EZ Bar)
1
2
1
12 reps
10 reps
8 reps
8
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
4
Squat (Barbell)
4
10 reps
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
6
Standing Calf Raise
4
15 reps
7
Bicep Curl (EZ Bar)
1
2
1
12 reps
10 reps
8 reps
8
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
4
Squat (Barbell)
4
10 reps
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
6
Standing Calf Raise
4
15 reps
7
Bicep Curl (EZ Bar)
1
2
1
12 reps
10 reps
8 reps
8
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
20 reps
2
Leg Extension
1
1
2
15 reps
12 reps
10 reps
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
4
Squat (Barbell)
4
10 reps
5
Lying Leg Curl
1
1
2
15 reps
12 reps
10 reps
6
Standing Calf Raise
4
15 reps
7
Bicep Curl (EZ Bar)
1
2
1
12 reps
10 reps
8 reps
8
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
2
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
3
Wide Grip Pull-Up
1
2
1
12 reps
10 reps
8 reps
4
Tricep Rope Push Down (Cable)
1
2
1
12 reps
10 reps
8 reps
5
Skull Crusher (Dumbbell)
4
10 reps
6
Hyperextension
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
2
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
3
Wide Grip Pull-Up
1
2
1
12 reps
10 reps
8 reps
4
Tricep Rope Push Down (Cable)
1
2
1
12 reps
10 reps
8 reps
5
Skull Crusher (Dumbbell)
4
10 reps
6
Hyperextension
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
2
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
3
Wide Grip Pull-Up
1
2
1
12 reps
10 reps
8 reps
4
Tricep Rope Push Down (Cable)
1
2
1
12 reps
10 reps
8 reps
5
Skull Crusher (Dumbbell)
4
10 reps
6
Hyperextension
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
2
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
3
Wide Grip Pull-Up
1
2
1
12 reps
10 reps
8 reps
4
Tricep Rope Push Down (Cable)
1
2
1
12 reps
10 reps
8 reps
5
Skull Crusher (Dumbbell)
4
10 reps
6
Hyperextension
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
2
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
3
Wide Grip Pull-Up
1
2
1
12 reps
10 reps
8 reps
4
Tricep Rope Push Down (Cable)
1
2
1
12 reps
10 reps
8 reps
5
Skull Crusher (Dumbbell)
4
10 reps
6
Hyperextension
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
2
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
3
Wide Grip Pull-Up
1
2
1
12 reps
10 reps
8 reps
4
Tricep Rope Push Down (Cable)
1
2
1
12 reps
10 reps
8 reps
5
Skull Crusher (Dumbbell)
4
10 reps
6
Hyperextension
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
2
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
3
Wide Grip Pull-Up
1
2
1
12 reps
10 reps
8 reps
4
Tricep Rope Push Down (Cable)
1
2
1
12 reps
10 reps
8 reps
5
Skull Crusher (Dumbbell)
4
10 reps
6
Hyperextension
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
2
1
12 reps
10 reps
8 reps
2
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
3
Wide Grip Pull-Up
1
2
1
12 reps
10 reps
8 reps
4
Tricep Rope Push Down (Cable)
1
2
1
12 reps
10 reps
8 reps
5
Skull Crusher (Dumbbell)
4
10 reps
6
Hyperextension
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
2
1
12 reps
10 reps
8 reps
2
One Arm Lateral Raise (Cable)
1
2
1
12 reps
10 reps
8 reps
3
Seated Military Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
4
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
5
Preacher Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
6
Hanging Leg Raise
4
15 reps
7
Decline Crunch (Weighted)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
2
1
12 reps
10 reps
8 reps
2
One Arm Lateral Raise (Cable)
1
2
1
12 reps
10 reps
8 reps
3
Seated Military Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
4
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
5
Preacher Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
6
Hanging Leg Raise
4
15 reps
7
Decline Crunch (Weighted)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
2
1
12 reps
10 reps
8 reps
2
One Arm Lateral Raise (Cable)
1
2
1
12 reps
10 reps
8 reps
3
Seated Military Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
4
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
5
Preacher Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
6
Hanging Leg Raise
4
15 reps
7
Decline Crunch (Weighted)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
2
1
12 reps
10 reps
8 reps
2
One Arm Lateral Raise (Cable)
1
2
1
12 reps
10 reps
8 reps
3
Seated Military Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
4
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
5
Preacher Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
6
Hanging Leg Raise
4
15 reps
7
Decline Crunch (Weighted)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
2
1
12 reps
10 reps
8 reps
2
One Arm Lateral Raise (Cable)
1
2
1
12 reps
10 reps
8 reps
3
Seated Military Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
4
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
5
Preacher Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
6
Hanging Leg Raise
4
15 reps
7
Decline Crunch (Weighted)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
2
1
12 reps
10 reps
8 reps
2
One Arm Lateral Raise (Cable)
1
2
1
12 reps
10 reps
8 reps
3
Seated Military Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
4
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
5
Preacher Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
6
Hanging Leg Raise
4
15 reps
7
Decline Crunch (Weighted)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
2
1
12 reps
10 reps
8 reps
2
One Arm Lateral Raise (Cable)
1
2
1
12 reps
10 reps
8 reps
3
Seated Military Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
4
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
5
Preacher Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
6
Hanging Leg Raise
4
15 reps
7
Decline Crunch (Weighted)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
2
1
12 reps
10 reps
8 reps
2
One Arm Lateral Raise (Cable)
1
2
1
12 reps
10 reps
8 reps
3
Seated Military Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
4
Concentration Curl
1
2
1
12 reps
10 reps
8 reps
5
Preacher Curl (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
6
Hanging Leg Raise
4
15 reps
7
Decline Crunch (Weighted)
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Lying Pullover (Cable)
3
10 reps
4
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
6
Standing Calf Raise
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Lying Pullover (Cable)
3
10 reps
4
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
6
Standing Calf Raise
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Lying Pullover (Cable)
3
10 reps
4
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
6
Standing Calf Raise
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Lying Pullover (Cable)
3
10 reps
4
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
6
Standing Calf Raise
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Lying Pullover (Cable)
3
10 reps
4
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
6
Standing Calf Raise
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Lying Pullover (Cable)
3
10 reps
4
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
6
Standing Calf Raise
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Lying Pullover (Cable)
3
10 reps
4
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
6
Standing Calf Raise
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
2
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Lying Pullover (Cable)
3
10 reps
4
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
5
Leg Extension
2
1
1
15 reps
12 reps
10 reps
6
Standing Calf Raise
4
15 reps
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Pullover (Dumbbell)
3 Sets
10 Reps
4
Tricep Extension (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
5
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
6
Hanging Leg Raise
4 Sets
15 Reps
7
Decline Crunch (Weighted)
4 Sets
15 Reps
Day 4
1
Lying Rear Lateral Raise
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
2
One Arm Lateral Raise (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
3
Seated Military Press (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
4
Concentration Curl
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
5
Preacher Curl (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
6
Hanging Leg Raise
4 Sets
15 Reps
7
Decline Crunch (Weighted)
4 Sets
15 Reps
Day 5
1
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Lying Pullover (Cable)
3 Sets
10 Reps
4
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
5
Leg Extension
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6
Standing Calf Raise
4 Sets
15 Reps
Day 2
1
Leg Press
3 Sets
20 Reps
2
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
3
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
4
Squat (Barbell)
4 Sets
10 Reps
5
Lying Leg Curl
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
6
Standing Calf Raise
4 Sets
15 Reps
7
Bicep Curl (EZ Bar)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
8
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 3
1
Dumbbell Row
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
2
Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
3
Wide Grip Pull-Up
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
5
Skull Crusher (Dumbbell)
4 Sets
10 Reps
6
Hyperextension
3 Sets
20 Reps