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Mass Annihilator 6 day
by Tanner W.
Program Description
My personal I’m running rn. Take a look if you want idgaf.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 29, 2024 06:35
Last Edited
Jun 17, 2024 05:06
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
down_app
Week 1
1 / 12 Weeks
Day 3
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 6
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Leg Press
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 5
1
Bench Press (Barbell)
4 Sets
5-8 Reps
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 4
1
Leg Press
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Cable Crossover
3 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 1
1
Leg Press
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 2
1
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
65%
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Cable Crossover
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
Day 3
1A
Hammer Curl
3 Sets
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
2A
Preacher Curl (Barbell)
3 Sets
8-12 Reps
2B
Skull Crusher
3 Sets
8-12 Reps
3A
Upright Row (Barbell)
3 Sets
8-12 Reps
3B
Face Pull
3 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 4
1
Lunge (Dumbbell)
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 5
1
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
65%
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
3
Front Raise
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
4 Sets
8-12 Reps
5
Lat Pulldown
3 Sets
8-12 Reps
Day 6
1A
Hammer Curl
3 Sets
8-12 Reps
1B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
2A
Preacher Curl (Barbell)
3 Sets
8-12 Reps
2B
Skull Crusher
3 Sets
8-12 Reps
3A
Upright Row (Barbell)
3 Sets
8-12 Reps
3B
Face Pull
3 Sets
10-15 Reps
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Leg Press
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Cable Crossover
3 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 3
1
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
2A
Hammer Curl
3 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
3 Sets
8-12 Reps
3B
Skull Crusher
3 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 4
1
Lunge (Dumbbell)
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 5
1
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
65%
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 6
1
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
2A
Hammer Curl
3 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
3 Sets
8-12 Reps
3B
Skull Crusher
3 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Leg Press
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Cable Crossover
3 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 3
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 4
1
Lunge (Dumbbell)
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 5
1
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
65%
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 6
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Leg Press
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Cable Crossover
3 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 3
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 4
1
Lunge (Dumbbell)
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 5
1
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
65%
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 6
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Leg Press
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Cable Crossover
3 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 3
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 4
1
Lunge (Dumbbell)
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 5
1
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
65%
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 6
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Leg Press
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Cable Crossover
3 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 3
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 4
1
Lunge (Dumbbell)
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 5
1
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
65%
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 6
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Leg Press
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Cable Crossover
3 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 3
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 4
1
Lunge (Dumbbell)
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 5
1
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
65%
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 6
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Leg Press
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Cable Crossover
3 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 3
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 4
1
Lunge (Dumbbell)
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 5
1
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
65%
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 6
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Leg Press
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Cable Crossover
3 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 3
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 4
1
Lunge (Dumbbell)
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 5
1
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
65%
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 6
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Leg Press
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Cable Crossover
3 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 3
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 4
1
Lunge (Dumbbell)
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 5
1
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
65%
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 6
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 1
1
Leg Press
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Cable Crossover
3 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 3
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
Day 4
1
Lunge (Dumbbell)
4 Sets
8-12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
8-12 Reps
3B
Leg Curl
3 Sets
8-12 Reps
4
Abs Crunch (Weighted)
3 Sets
12-20 Reps
5A
Wrist Curls
2 Sets
AMRAP
5B
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
Day 5
1
Bench Press (Barbell)
3 Sets
1 Set
6 Reps
65%
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Face Pull
3 Sets
AMRAP
Day 6
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2A
Hammer Curl
4 Sets
8-12 Reps
2B
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
3A
Preacher Curl (Barbell)
4 Sets
8-12 Reps
3B
Skull Crusher
4 Sets
8-12 Reps
4
Upright Row (Barbell)
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP