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Cutting and Butting

by Joona
1 athletes joined

Program Description

get sherred af

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle, Strength, Women's
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 01, 2026 06:01
  • Last Edited
    Apr 01, 2026 07:01
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12%
Triceps
9.6%
Quadriceps
9.6%
Glutes
9.6%
Front Delts
8.8%
Abs
8.8%
Upper Back
7.2%
Lats
6.4%
Chest
6.4%
Biceps
5.6%
Middle Delts
3.2%
Calves
3.2%
Rear Delts
2.4%
Adductors
2.4%
Lower Back
2.4%
Abductors
1.6%
Forearms
1.2%
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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
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Reverse Pec Deck
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Reverse Pec Deck
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Reverse Pec Deck
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Reverse Pec Deck
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Reverse Pec Deck
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Reverse Pec Deck
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-10 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-10 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-10 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-10 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-10 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-10 reps
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Machine)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Dip (Assisted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
7
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Glute Kickback (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Glute Kickback (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Glute Kickback (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Glute Kickback (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Glute Kickback (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Glute Kickback (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Assisted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Hamstring Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Hyperextension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Dip (Assisted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Reverse Pec Deck
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Abs Crunch (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Lying Leg Curl
1 Set
8-10 Reps
@10
2
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
6
Calf Raise (Leg Press)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Overhead Press (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Dip (Assisted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Hammer Curl (Dumbbell)
1 Set
6-8 Reps
@10
7
Abs Crunch (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 4
1
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Glute Kickback (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Lying Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Hip Adductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Calf Raise (Leg Press)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pull-Up (Assisted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Hyperextension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Abs Crunch (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10