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BoostcampPNG

GBR 5-day

by Jan Henrik Eltvik
1 athletes joined

Program Description

achieve a Schwarzschild radius

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 02, 2026 09:09
  • Last Edited
    Feb 09, 2026 02:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Front Delts
11%
Hamstrings
10.6%
Chest
8.1%
Upper Back
7.9%
Glutes
7.7%
Quadriceps
7%
Calves
6.1%
Biceps
5.8%
Rear Delts
5.2%
Abs
4.6%
Lats
4.1%
Middle Delts
4.1%
Abductors
2.1%
Forearms
1.5%
Adductors
1.2%
Lower Back
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Wide Grip)
4
6-8 reps
80%
2
Incline Bench Press (Smith Machine)
4
6-8 reps
70% 1RM of Bench Press (Barbell)
3
Chin-Up (Weighted)
3
8-10 reps
75%
4
Bench Press (Barbell)
3
8-10 reps
75%
5A
One Arm Lateral Raise (Cable)
4
10-12 reps
72.5%
5B
Face Away Cable Curl
2
10-12 reps
72.5%
5C
Single Arm Overhead Tricep Extension
2
10-12 reps
72.5%
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Wide Grip)
4
6-8 reps
80%
2
Incline Bench Press (Smith Machine)
4
6-8 reps
70% 1RM of Bench Press (Barbell)
3
Chin-Up (Weighted)
3
8-10 reps
75%
4
Bench Press (Barbell)
3
8-10 reps
75%
5A
One Arm Lateral Raise (Cable)
4
10-12 reps
72.5%
5B
Face Away Cable Curl
2
10-12 reps
72.5%
5C
Single Arm Overhead Tricep Extension
2
10-12 reps
72.5%
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Wide Grip)
4
6-8 reps
80%
2
Incline Bench Press (Smith Machine)
4
6-8 reps
70% 1RM of Bench Press (Barbell)
3
Chin-Up (Weighted)
3
8-10 reps
75%
4
Bench Press (Barbell)
3
8-10 reps
75%
5A
One Arm Lateral Raise (Cable)
4
10-12 reps
72.5%
5B
Face Away Cable Curl
2
10-12 reps
72.5%
5C
Single Arm Overhead Tricep Extension
2
10-12 reps
72.5%
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Wide Grip)
4
6-8 reps
80%
2
Incline Bench Press (Smith Machine)
4
6-8 reps
70% 1RM of Bench Press (Barbell)
3
Chin-Up (Weighted)
3
8-10 reps
75%
4
Bench Press (Barbell)
3
8-10 reps
75%
5A
One Arm Lateral Raise (Cable)
4
10-12 reps
72.5%
5B
Face Away Cable Curl
2
10-12 reps
72.5%
5C
Single Arm Overhead Tricep Extension
2
10-12 reps
72.5%
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Wide Grip)
4
6-8 reps
80%
2
Incline Bench Press (Smith Machine)
4
6-8 reps
70% 1RM of Bench Press (Barbell)
3
Chin-Up (Weighted)
3
8-10 reps
75%
4
Bench Press (Barbell)
3
8-10 reps
75%
5A
One Arm Lateral Raise (Cable)
4
10-12 reps
72.5%
5B
Face Away Cable Curl
2
10-12 reps
72.5%
5C
Single Arm Overhead Tricep Extension
2
10-12 reps
72.5%
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Wide Grip)
4
6-8 reps
80%
2
Incline Bench Press (Smith Machine)
4
6-8 reps
70% 1RM of Bench Press (Barbell)
3
Chin-Up (Weighted)
3
8-10 reps
75%
4
Bench Press (Barbell)
3
8-10 reps
75%
5A
One Arm Lateral Raise (Cable)
4
10-12 reps
72.5%
5B
Face Away Cable Curl
2
10-12 reps
72.5%
5C
Single Arm Overhead Tricep Extension
2
10-12 reps
72.5%
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Wide Grip)
4
6-8 reps
80%
2
Incline Bench Press (Smith Machine)
4
6-8 reps
70% 1RM of Bench Press (Barbell)
3
Chin-Up (Weighted)
3
8-10 reps
75%
4
Bench Press (Barbell)
3
8-10 reps
75%
5A
One Arm Lateral Raise (Cable)
4
10-12 reps
72.5%
5B
Face Away Cable Curl
2
10-12 reps
72.5%
5C
Single Arm Overhead Tricep Extension
2
10-12 reps
72.5%
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Wide Grip)
2
6-8 reps
75%
2
Incline Bench Press (Smith Machine)
2
6-8 reps
65% 1RM of Bench Press (Barbell)
3
Chin-Up (Weighted)
2
8-10 reps
70%
4
Bench Press (Barbell)
2
8-10 reps
70%
5A
One Arm Lateral Raise (Cable)
2
10-12 reps
72.5%
5B
Face Away Cable Curl
1
10-12 reps
72.5%
5C
Single Arm Overhead Tricep Extension
1
10-12 reps
72.5%
* 1RM of Bench Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
80%
2A
Single Leg Extension
3
8-10 reps
75%
2B
Leg Curl
3
8-10 reps
75%
3
Romanian Deadlift (Barbell)
3
6-8 reps
80%
4
Cable Crunch
3
10-12 reps
72.5%
5
Calf Raise (Leg Press)
5
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
80%
2A
Single Leg Extension
3
8-10 reps
75%
2B
Leg Curl
3
8-10 reps
75%
3
Romanian Deadlift (Barbell)
3
6-8 reps
80%
4
Cable Crunch
3
10-12 reps
72.5%
5
Calf Raise (Leg Press)
5
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
80%
2A
Single Leg Extension
3
8-10 reps
75%
2B
Leg Curl
3
8-10 reps
75%
3
Romanian Deadlift (Barbell)
3
6-8 reps
80%
4
Cable Crunch
3
10-12 reps
72.5%
5
Calf Raise (Leg Press)
5
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
80%
2A
Single Leg Extension
3
8-10 reps
75%
2B
Leg Curl
3
8-10 reps
75%
3
Romanian Deadlift (Barbell)
3
6-8 reps
80%
4
Cable Crunch
3
10-12 reps
72.5%
5
Calf Raise (Leg Press)
5
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
80%
2A
Single Leg Extension
3
8-10 reps
75%
2B
Leg Curl
3
8-10 reps
75%
3
Romanian Deadlift (Barbell)
3
6-8 reps
80%
4
Cable Crunch
3
10-12 reps
72.5%
5
Calf Raise (Leg Press)
5
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
80%
2A
Single Leg Extension
3
8-10 reps
75%
2B
Leg Curl
3
8-10 reps
75%
3
Romanian Deadlift (Barbell)
3
6-8 reps
80%
4
Cable Crunch
3
10-12 reps
72.5%
5
Calf Raise (Leg Press)
5
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
80%
2A
Single Leg Extension
3
8-10 reps
75%
2B
Leg Curl
3
8-10 reps
75%
3
Romanian Deadlift (Barbell)
3
6-8 reps
80%
4
Cable Crunch
3
10-12 reps
72.5%
5
Calf Raise (Leg Press)
5
8-10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
75%
2A
Single Leg Extension
2
8-10 reps
75%
2B
Leg Curl
2
8-10 reps
75%
3
Romanian Deadlift (Barbell)
2
6-8 reps
75%
4
Cable Crunch
3
10-12 reps
72.5%
5
Calf Raise (Leg Press)
5
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
2
Chin-Up (Weighted)
4
6-8 reps
80%
3
Incline Bench Press (Smith Machine)
3
10-12 reps
65% 1RM of Bench Press (Barbell)
4
Cable Seated Row (Underhand)
3
8-10 reps
70%
5A
Single Arm Rear Delt Cable Fly
4
10-12 reps
72.5%
5B
Face Away Cable Hammer Curl
2
10-12 reps
72.5%
5C
Single Arm Pushdown
2
10-12 reps
72.5%
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
2
Chin-Up (Weighted)
4
6-8 reps
80%
3
Incline Bench Press (Smith Machine)
3
10-12 reps
65% 1RM of Bench Press (Barbell)
4
Cable Seated Row (Underhand)
3
8-10 reps
70%
5A
Single Arm Rear Delt Cable Fly
4
10-12 reps
72.5%
5B
Face Away Cable Hammer Curl
2
10-12 reps
72.5%
5C
Single Arm Pushdown
2
10-12 reps
72.5%
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
2
Chin-Up (Weighted)
4
6-8 reps
80%
3
Incline Bench Press (Smith Machine)
3
10-12 reps
65% 1RM of Bench Press (Barbell)
4
Cable Seated Row (Underhand)
3
8-10 reps
70%
5A
Single Arm Rear Delt Cable Fly
4
10-12 reps
72.5%
5B
Face Away Cable Hammer Curl
2
10-12 reps
72.5%
5C
Single Arm Pushdown
2
10-12 reps
72.5%
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
2
Chin-Up (Weighted)
4
6-8 reps
80%
3
Incline Bench Press (Smith Machine)
3
10-12 reps
65% 1RM of Bench Press (Barbell)
4
Cable Seated Row (Underhand)
3
8-10 reps
70%
5A
Single Arm Rear Delt Cable Fly
4
10-12 reps
72.5%
5B
Face Away Cable Hammer Curl
2
10-12 reps
72.5%
5C
Single Arm Pushdown
2
10-12 reps
72.5%
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
2
Chin-Up (Weighted)
4
6-8 reps
80%
3
Incline Bench Press (Smith Machine)
3
10-12 reps
65% 1RM of Bench Press (Barbell)
4
Cable Seated Row (Underhand)
3
8-10 reps
70%
5A
Single Arm Rear Delt Cable Fly
4
10-12 reps
72.5%
5B
Face Away Cable Hammer Curl
2
10-12 reps
72.5%
5C
Single Arm Pushdown
2
10-12 reps
72.5%
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
2
Chin-Up (Weighted)
4
6-8 reps
80%
3
Incline Bench Press (Smith Machine)
3
10-12 reps
65% 1RM of Bench Press (Barbell)
4
Cable Seated Row (Underhand)
3
8-10 reps
70%
5A
Single Arm Rear Delt Cable Fly
4
10-12 reps
72.5%
5B
Face Away Cable Hammer Curl
2
10-12 reps
72.5%
5C
Single Arm Pushdown
2
10-12 reps
72.5%
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
2
Chin-Up (Weighted)
4
6-8 reps
80%
3
Incline Bench Press (Smith Machine)
3
10-12 reps
65% 1RM of Bench Press (Barbell)
4
Cable Seated Row (Underhand)
3
8-10 reps
70%
5A
Single Arm Rear Delt Cable Fly
4
10-12 reps
72.5%
5B
Face Away Cable Hammer Curl
2
10-12 reps
72.5%
5C
Single Arm Pushdown
2
10-12 reps
72.5%
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
80%
2
Chin-Up (Weighted)
2
6-8 reps
75%
3
Incline Bench Press (Smith Machine)
2
10-12 reps
60% 1RM of Bench Press (Barbell)
4
Cable Seated Row (Underhand)
2
8-10 reps
65%
5A
Single Arm Rear Delt Cable Fly
2
10-12 reps
72.5%
5B
Face Away Cable Hammer Curl
1
10-12 reps
72.5%
5C
Single Arm Pushdown
1
10-12 reps
72.5%
* 1RM of Bench Press (Barbell)
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
80%
2
Single Leg Press
3
8-10 reps
75%
3A
Single Leg Extension
3
8-10 reps
75%
3B
Lying Leg Curl
3
8-10 reps
75%
4A
Hip Adductor (Machine)
2
AMRAP
70%
4B
Hip Abductor (Machine)
2
AMRAP
70%
5
Glute-Ham Raise (Weighted)
3
10-12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
80%
2
Single Leg Press
3
8-10 reps
75%
3A
Single Leg Extension
3
8-10 reps
75%
3B
Lying Leg Curl
3
8-10 reps
75%
4A
Hip Adductor (Machine)
2
AMRAP
70%
4B
Hip Abductor (Machine)
2
AMRAP
70%
5
Glute-Ham Raise (Weighted)
3
10-12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
80%
2
Single Leg Press
3
8-10 reps
75%
3A
Single Leg Extension
3
8-10 reps
75%
3B
Lying Leg Curl
3
8-10 reps
75%
4A
Hip Adductor (Machine)
2
AMRAP
70%
4B
Hip Abductor (Machine)
2
AMRAP
70%
5
Glute-Ham Raise (Weighted)
3
10-12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
80%
2
Single Leg Press
3
8-10 reps
75%
3A
Single Leg Extension
3
8-10 reps
75%
3B
Lying Leg Curl
3
8-10 reps
75%
4A
Hip Adductor (Machine)
2
AMRAP
70%
4B
Hip Abductor (Machine)
2
AMRAP
70%
5
Glute-Ham Raise (Weighted)
3
10-12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
80%
2
Single Leg Press
3
8-10 reps
75%
3A
Single Leg Extension
3
8-10 reps
75%
3B
Lying Leg Curl
3
8-10 reps
75%
4A
Hip Adductor (Machine)
2
AMRAP
70%
4B
Hip Abductor (Machine)
2
AMRAP
70%
5
Glute-Ham Raise (Weighted)
3
10-12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
80%
2
Single Leg Press
3
8-10 reps
75%
3A
Single Leg Extension
3
8-10 reps
75%
3B
Lying Leg Curl
3
8-10 reps
75%
4A
Hip Adductor (Machine)
2
AMRAP
70%
4B
Hip Abductor (Machine)
2
AMRAP
70%
5
Glute-Ham Raise (Weighted)
3
10-12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
80%
2
Single Leg Press
3
8-10 reps
75%
3A
Single Leg Extension
3
8-10 reps
75%
3B
Lying Leg Curl
3
8-10 reps
75%
4A
Hip Adductor (Machine)
2
AMRAP
70%
4B
Hip Abductor (Machine)
2
AMRAP
70%
5
Glute-Ham Raise (Weighted)
3
10-12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-8 reps
75%
2
Single Leg Press
2
8-10 reps
70%
3A
Single Leg Extension
2
8-10 reps
75%
3B
Lying Leg Curl
2
8-10 reps
75%
4A
Hip Adductor (Machine)
2
AMRAP
70%
4B
Hip Abductor (Machine)
2
AMRAP
70%
5
Glute-Ham Raise (Weighted)
2
10-12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
75%
2
Upright Row (Barbell)
3
8-10 reps
75%
3
Rear Delt Fly (Cable)
3
10-12 reps
72.5%
4
Preacher Curl (EZ Bar)
3
10-12 reps
72.5%
5
Decline Sit Up (Weighted)
3
10-12 reps
72.5%
6
Calf Raise (Leg Press)
5
8-10 reps
77.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
75%
2
Upright Row (Barbell)
3
8-10 reps
75%
3
Rear Delt Fly (Cable)
3
10-12 reps
72.5%
4
Preacher Curl (EZ Bar)
3
10-12 reps
72.5%
5
Decline Sit Up (Weighted)
3
10-12 reps
72.5%
6
Calf Raise (Leg Press)
5
8-10 reps
77.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
75%
2
Upright Row (Barbell)
3
8-10 reps
75%
3
Rear Delt Fly (Cable)
3
10-12 reps
72.5%
4
Preacher Curl (EZ Bar)
3
10-12 reps
72.5%
5
Decline Sit Up (Weighted)
3
10-12 reps
72.5%
6
Calf Raise (Leg Press)
5
8-10 reps
77.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
75%
2
Upright Row (Barbell)
3
8-10 reps
75%
3
Rear Delt Fly (Cable)
3
10-12 reps
72.5%
4
Preacher Curl (EZ Bar)
3
10-12 reps
72.5%
5
Decline Sit Up (Weighted)
3
10-12 reps
72.5%
6
Calf Raise (Leg Press)
5
8-10 reps
77.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
75%
2
Upright Row (Barbell)
3
8-10 reps
75%
3
Rear Delt Fly (Cable)
3
10-12 reps
72.5%
4
Preacher Curl (EZ Bar)
3
10-12 reps
72.5%
5
Decline Sit Up (Weighted)
3
10-12 reps
72.5%
6
Calf Raise (Leg Press)
5
8-10 reps
77.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
75%
2
Upright Row (Barbell)
3
8-10 reps
75%
3
Rear Delt Fly (Cable)
3
10-12 reps
72.5%
4
Preacher Curl (EZ Bar)
3
10-12 reps
72.5%
5
Decline Sit Up (Weighted)
3
10-12 reps
72.5%
6
Calf Raise (Leg Press)
5
8-10 reps
77.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-10 reps
75%
2
Upright Row (Barbell)
3
8-10 reps
75%
3
Rear Delt Fly (Cable)
3
10-12 reps
72.5%
4
Preacher Curl (EZ Bar)
3
10-12 reps
72.5%
5
Decline Sit Up (Weighted)
3
10-12 reps
72.5%
6
Calf Raise (Leg Press)
5
8-10 reps
77.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
8-10 reps
70%
2
Upright Row (Barbell)
2
8-10 reps
70%
3
Rear Delt Fly (Cable)
2
10-12 reps
72.5%
4
Preacher Curl (EZ Bar)
2
10-12 reps
72.5%
5
Decline Sit Up (Weighted)
3
10-12 reps
72.5%
6
Calf Raise (Leg Press)
5
8-10 reps
77.5%
Week 1
1 / 8 Weeks
Day 1
1
Chest Supported Row (Wide Grip)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
80%
80%
80%
80%
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
70% 1RM of Bench Press (Barbell)
70% 1RM of Bench Press (Barbell)
70% 1RM of Bench Press (Barbell)
70% 1RM of Bench Press (Barbell)
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
75%
75%
75%
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
75%
75%
75%
5A
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
72.5%
72.5%
72.5%
72.5%
5B
Face Away Cable Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
72.5%
72.5%
5C
Single Arm Overhead Tricep Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
72.5%
72.5%
Day 2
1
Leg Press
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
80%
80%
80%
2A
Single Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
75%
75%
75%
2B
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
75%
75%
75%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
80%
80%
80%
4
Cable Crunch
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
72.5%
72.5%
72.5%
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
75%
75%
75%
75%
75%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
85%
85%
85%
85%
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
80%
80%
80%
80%
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
65% 1RM of Bench Press (Barbell)
65% 1RM of Bench Press (Barbell)
65% 1RM of Bench Press (Barbell)
4
Cable Seated Row (Underhand)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
70%
70%
70%
5A
Single Arm Rear Delt Cable Fly
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
72.5%
72.5%
72.5%
72.5%
5B
Face Away Cable Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
72.5%
72.5%
5C
Single Arm Pushdown
1 Set
1 Set
10-12 Reps
10-12 Reps
72.5%
72.5%
Day 4
1
Pendulum Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
80%
80%
80%
2
Single Leg Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
75%
75%
75%
3A
Single Leg Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
75%
75%
75%
3B
Lying Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
75%
75%
75%
4A
Hip Adductor (Machine)
1 Set
1 Set
AMRAP
AMRAP
70%
70%
4B
Hip Abductor (Machine)
1 Set
1 Set
AMRAP
AMRAP
70%
70%
5
Glute-Ham Raise (Weighted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
70%
70%
70%
Day 5
1
JM Press (Smith Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
75%
75%
75%
2
Upright Row (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
75%
75%
75%
3
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
72.5%
72.5%
72.5%
4
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
72.5%
72.5%
72.5%
5
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
72.5%
72.5%
72.5%
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
77.5%
77.5%
77.5%
77.5%
77.5%