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Nasser program

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Program Description

sculpting & cutting

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 27, 2024 10:29
  • Last Edited
    Jun 18, 2025 10:55

Summary

The Nasser program is an intense 8-week training regimen designed for serious lifters looking to build strength and muscle. With four workout days each week, this program focuses on compound movements and targeted isolation exercises to maximize your gains. Expect to engage your chest, back, and arms through a variety of techniques, including barbell and cable exercises. Get ready to push your limits and transform your physique with structured workouts that deliver results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Smith Machine)
3
12+ reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12+ reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12+ reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12+ reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12+ reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12+ reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12+ reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12+ reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Bench Press (Barbell)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
French Press
3
12 reps
RPE 10
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Iso Row
3
12 reps
RPE 10
7
Pullover (Dumbbell)
3
12 reps
RPE 10
8
Spider Curl
3
10 reps
RPE 10
9
Hammer Curl
3
8 reps
RPE 10
10
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Iso Row
3
12 reps
RPE 10
7
Pullover (Dumbbell)
3
12 reps
RPE 10
8
Spider Curl
3
10 reps
RPE 10
9
Hammer Curl
3
8 reps
RPE 10
10
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Iso Row
3
12 reps
RPE 10
7
Pullover (Dumbbell)
3
12 reps
RPE 10
8
Spider Curl
3
10 reps
RPE 10
9
Hammer Curl
3
8 reps
RPE 10
10
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Iso Row
3
12 reps
RPE 10
7
Pullover (Dumbbell)
3
12 reps
RPE 10
8
Spider Curl
3
10 reps
RPE 10
9
Hammer Curl
3
8 reps
RPE 10
10
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Iso Row
3
12 reps
RPE 10
7
Pullover (Dumbbell)
3
12 reps
RPE 10
8
Spider Curl
3
10 reps
RPE 10
9
Hammer Curl
3
8 reps
RPE 10
10
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Iso Row
3
12 reps
RPE 10
7
Pullover (Dumbbell)
3
12 reps
RPE 10
8
Spider Curl
3
10 reps
RPE 10
9
Hammer Curl
3
8 reps
RPE 10
10
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Iso Row
3
12 reps
RPE 10
7
Pullover (Dumbbell)
3
12 reps
RPE 10
8
Spider Curl
3
10 reps
RPE 10
9
Hammer Curl
3
8 reps
RPE 10
10
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
3
Wide Grip Lat Pulldown
3
10 reps
RPE 10
4
Underhand Lat Pulldown
3
10 reps
RPE 10
5
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Iso Row
3
12 reps
RPE 10
7
Pullover (Dumbbell)
3
12 reps
RPE 10
8
Spider Curl
3
10 reps
RPE 10
9
Hammer Curl
3
8 reps
RPE 10
10
Incline Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
AMRAP
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
6
Hack Squat
3
12 reps
RPE 10
7
Glute Bridge (Bodyweight)
3
15 reps
RPE 10
8
Leg Extension
3
12 reps
RPE 10
9
Leg Curl
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
AMRAP
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
6
Hack Squat
3
12 reps
RPE 10
7
Glute Bridge (Bodyweight)
3
15 reps
RPE 10
8
Leg Extension
3
12 reps
RPE 10
9
Leg Curl
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
AMRAP
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
6
Hack Squat
3
12 reps
RPE 10
7
Glute Bridge (Bodyweight)
3
15 reps
RPE 10
8
Leg Extension
3
12 reps
RPE 10
9
Leg Curl
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
AMRAP
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
6
Hack Squat
3
12 reps
RPE 10
7
Glute Bridge (Bodyweight)
3
15 reps
RPE 10
8
Leg Extension
3
12 reps
RPE 10
9
Leg Curl
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
AMRAP
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
6
Hack Squat
3
12 reps
RPE 10
7
Glute Bridge (Bodyweight)
3
15 reps
RPE 10
8
Leg Extension
3
12 reps
RPE 10
9
Leg Curl
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
AMRAP
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
6
Hack Squat
3
12 reps
RPE 10
7
Glute Bridge (Bodyweight)
3
15 reps
RPE 10
8
Leg Extension
3
12 reps
RPE 10
9
Leg Curl
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
AMRAP
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
6
Hack Squat
3
12 reps
RPE 10
7
Glute Bridge (Bodyweight)
3
15 reps
RPE 10
8
Leg Extension
3
12 reps
RPE 10
9
Leg Curl
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
24 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
AMRAP
RPE 10
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Romanian Deadlift (Barbell)
2
5 reps
RPE 10
4
Hanging Leg Raise
1
AMRAP
RPE 10
5
Decline Crunch (Weighted)
2
AMRAP
RPE 10
6
Hack Squat
3
12 reps
RPE 10
7
Glute Bridge (Bodyweight)
3
15 reps
RPE 10
8
Leg Extension
3
12 reps
RPE 10
9
Leg Curl
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
24 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
3
Push Up
3
10 reps
RPE 10
4
Shoulder Press (Machine)
3
12 reps
RPE 10
5
Face Pull
3
1
12 reps
15 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Face Pull
4
12 reps
RPE 10
8
Push Up
3
10 reps
RPE 10
9
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
10
Landmine Press
3
10 reps
RPE 10
11
Shoulder Press (Machine)
4
12 reps
RPE 10
12
Lateral Raise (Machine)
4
12 reps
RPE 10
13
Dead Hang
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
3
Push Up
3
10 reps
RPE 10
4
Shoulder Press (Machine)
3
12 reps
RPE 10
5
Face Pull
3
1
12 reps
15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
9
Front Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
3
Push Up
3
10 reps
RPE 10
4
Shoulder Press (Machine)
3
12 reps
RPE 10
5
Face Pull
3
1
12 reps
15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
9
Front Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
3
Push Up
3
10 reps
RPE 10
4
Shoulder Press (Machine)
3
12 reps
RPE 10
5
Face Pull
3
1
12 reps
15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
9
Front Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
3
Push Up
3
10 reps
RPE 10
4
Shoulder Press (Machine)
3
12 reps
RPE 10
5
Face Pull
3
1
12 reps
15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
9
Front Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
3
Push Up
3
10 reps
RPE 10
4
Shoulder Press (Machine)
3
12 reps
RPE 10
5
Face Pull
3
1
12 reps
15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
9
Front Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
3
Push Up
3
10 reps
RPE 10
4
Shoulder Press (Machine)
3
12 reps
RPE 10
5
Face Pull
3
1
12 reps
15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
9
Front Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
3
Push Up
3
10 reps
RPE 10
4
Shoulder Press (Machine)
3
12 reps
RPE 10
5
Face Pull
3
1
12 reps
15 reps
RPE 10
RPE 10
6
Lateral Raise (Machine)
3
12 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
4
12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
9
Front Raise
4
12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12+ Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Bench Press (Barbell)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
6
French Press
3 Sets
12 Reps
@10
7
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
@10
Day 2
1
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
@10
4
Underhand Lat Pulldown
3 Sets
10 Reps
@10
5
Back Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
6
Single Arm Iso Row
3 Sets
12 Reps
@10
7
Pullover (Dumbbell)
3 Sets
12 Reps
@10
8
Spider Curl
3 Sets
10 Reps
@10
9
Hammer Curl
3 Sets
8 Reps
@10
10
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
2
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Push Up
3 Sets
10 Reps
@10
4
Shoulder Press (Machine)
3 Sets
12 Reps
@10
5
Face Pull
3 Sets
1 Set
12 Reps
15 Reps
@10
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Face Pull
4 Sets
12 Reps
@10
8
Push Up
3 Sets
10 Reps
@10
9
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
10
Landmine Press
3 Sets
10 Reps
@10
11
Shoulder Press (Machine)
4 Sets
12 Reps
@10
12
Lateral Raise (Machine)
4 Sets
12 Reps
@10
13
Dead Hang
1 Set
AMRAP
@10
Day 3
1
Hip Adductor (Machine)
1 Set
AMRAP
@10
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@10
4
Hanging Leg Raise
1 Set
AMRAP
@10
5
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
6
Hack Squat
3 Sets
12 Reps
@10
7
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@10
8
Leg Extension
3 Sets
12 Reps
@10
9
Leg Curl
3 Sets
12 Reps
@10
10
Farmer's Walk (Weighted)
3 Sets
24 Reps
@10