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BoostcampPNG

Uni Mesocycle 1

by Joshua E.

Program Description

To develop strength and gain lean muscle mass using a frequency based training split focused on lagging muscle groups

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 20, 2025 02:20
  • Last Edited
    Sep 22, 2025 06:20
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.5%
Hamstrings
9.8%
Chest
8.8%
Biceps
8.8%
Middle Delts
8.4%
Front Delts
8.1%
Upper Back
7.4%
Quadriceps
7%
Glutes
6%
Abs
5.3%
Lats
4.9%
Forearms
4.2%
Adductors
3.5%
Rear Delts
2.5%
Lower Back
2.5%
Calves
1.8%
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
Bench Press (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Low to High Cable Chest Fly
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Kelso Shrug
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Low to High Cable Chest Fly
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Kelso Shrug
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Low to High Cable Chest Fly
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Kelso Shrug
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Low to High Cable Chest Fly
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Kelso Shrug
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Low to High Cable Chest Fly
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Kelso Shrug
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Low to High Cable Chest Fly
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Kelso Shrug
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Unilateral Dumbbell Preacher Hammer Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Unilateral Dumbbell Preacher Hammer Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Unilateral Dumbbell Preacher Hammer Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Unilateral Dumbbell Preacher Hammer Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Unilateral Dumbbell Preacher Hammer Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8 reps
RPE 10
5
Unilateral Dumbbell Preacher Hammer Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Stiff Leg Deadlift
1
1
8 reps
6 reps
RPE 9
RPE 9
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Thrust (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Stiff Leg Deadlift
1
1
8 reps
6 reps
RPE 9
RPE 9
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Thrust (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Stiff Leg Deadlift
1
1
8 reps
6 reps
RPE 9
RPE 9
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Thrust (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Stiff Leg Deadlift
1
1
8 reps
6 reps
RPE 9
RPE 9
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Thrust (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Stiff Leg Deadlift
1
1
8 reps
6 reps
RPE 9
RPE 9
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Thrust (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Stiff Leg Deadlift
1
1
8 reps
6 reps
RPE 9
RPE 9
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Thrust (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
8
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
9
Chest Supported Row (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
10
Rope Hammer Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
8
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
9
Chest Supported Row (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
10
Rope Hammer Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
8
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
9
Chest Supported Row (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
10
Rope Hammer Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
8
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
9
Chest Supported Row (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
10
Rope Hammer Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
8
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
9
Chest Supported Row (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
10
Rope Hammer Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
8
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
9
Chest Supported Row (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
10
Rope Hammer Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Stiff Leg Deadlift
2
8 reps
RPE 9
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Calf Raise (Leg Press)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
7
Cable Crunch
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Stiff Leg Deadlift
2
8 reps
RPE 9
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Calf Raise (Leg Press)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
7
Cable Crunch
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Stiff Leg Deadlift
2
8 reps
RPE 9
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Calf Raise (Leg Press)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
7
Cable Crunch
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Stiff Leg Deadlift
2
8 reps
RPE 9
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Calf Raise (Leg Press)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
7
Cable Crunch
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Stiff Leg Deadlift
2
8 reps
RPE 9
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Calf Raise (Leg Press)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
7
Cable Crunch
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Stiff Leg Deadlift
2
8 reps
RPE 9
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Calf Raise (Leg Press)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
7
Cable Crunch
2
8 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
3
Low to High Cable Chest Fly
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Kelso Shrug
1 Set
1 Set
8 Reps
6 Reps
@10
@10
5
Lat Pulldown
1 Set
1 Set
8 Reps
6 Reps
@9
@10
6
Reverse Pec Deck
1 Set
1 Set
8 Reps
6 Reps
@9
@10
Day 2
1
Preacher Curl (EZ Bar)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
2
Shoulder Press (Machine)
1 Set
1 Set
8 Reps
5 Reps
@10
@10
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
4
Lateral Raise (Cable)
2 Sets
8 Reps
@10
5
Unilateral Dumbbell Preacher Hammer Curls
1 Set
1 Set
8 Reps
8 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
7
Cable Crunch
2 Sets
8 Reps
@10
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
2
Leg Extension
1 Set
1 Set
8 Reps
6 Reps
@10
@10
3
Stiff Leg Deadlift
1 Set
1 Set
8 Reps
6 Reps
@9
@9
4
Leg Curl
1 Set
1 Set
8 Reps
6 Reps
@10
@10
5
Hip Thrust (Machine)
1 Set
1 Set
8 Reps
6 Reps
@9
@10
6
Hip Adductor (Machine)
2 Sets
8 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
@10
2
Pec Deck (Machine)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
3
Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Preacher Curl (EZ Bar)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
6
Shoulder Press (Machine)
1 Set
1 Set
8 Reps
5 Reps
@10
@10
7
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
8
Lat Pulldown
1 Set
1 Set
8 Reps
6 Reps
@9
@10
9
Chest Supported Row (Machine)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
10
Rope Hammer Curl
1 Set
1 Set
8 Reps
6 Reps
@10
@10
Day 5
1
Leg Press (45 Degrees)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
2
Leg Extension
1 Set
1 Set
8 Reps
6 Reps
@10
@10
3
Stiff Leg Deadlift
2 Sets
8 Reps
@9
4
Leg Curl
1 Set
1 Set
8 Reps
6 Reps
@10
@10
5
Calf Raise (Leg Press)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
6
Hip Adductor (Machine)
2 Sets
8 Reps
@9
7
Cable Crunch
2 Sets
8 Reps
@10