logo
BoostcampPNG

Push Pull Legs

by Jay T.

Program Description

Rebuild muscle after back injury

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 01, 2025 06:38
  • Last Edited
    Dec 01, 2025 07:25
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Biceps
12.1%
Chest
9.1%
Upper Back
9.1%
Quadriceps
9.1%
Glutes
9.1%
Hamstrings
9.1%
Front Delts
7.6%
Rear Delts
6.1%
Lats
6.1%
Other
3%
Lower Back
3%
Abs
3%
Forearms
1.5%
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
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Ab Circuit
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Ab Circuit
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Ab Circuit
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Ab Circuit
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Ab Circuit
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Ab Circuit
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Ab Circuit
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Ab Circuit
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Ab Circuit
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Ab Circuit
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Ab Circuit
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Dip (Bodyweight)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Ab Circuit
1
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Bayesian Curl
2
2
12 reps
20 reps
RPE 9
RPE 10
5
Swim
1
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Bayesian Curl
2
2
12 reps
20 reps
RPE 9
RPE 10
5
Swim
1
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Bayesian Curl
2
2
12 reps
20 reps
RPE 9
RPE 10
5
Swim
1
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Bayesian Curl
2
2
12 reps
20 reps
RPE 9
RPE 10
5
Swim
1
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Bayesian Curl
2
2
12 reps
20 reps
RPE 9
RPE 10
5
Swim
1
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Bayesian Curl
2
2
12 reps
20 reps
RPE 9
RPE 10
5
Swim
1
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Bayesian Curl
2
2
12 reps
20 reps
RPE 9
RPE 10
5
Swim
1
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Bayesian Curl
2
2
12 reps
20 reps
RPE 9
RPE 10
5
Swim
1
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Bayesian Curl
2
2
12 reps
20 reps
RPE 9
RPE 10
5
Swim
1
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Bayesian Curl
2
2
12 reps
20 reps
RPE 9
RPE 10
5
Swim
1
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Bayesian Curl
2
2
12 reps
20 reps
RPE 9
RPE 10
5
Swim
1
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
12 reps
20 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Bayesian Curl
2
2
12 reps
20 reps
RPE 9
RPE 10
5
Swim
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swim
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
20 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Belt Squat
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Ab Circuit
1
1 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
12 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
20 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Belt Squat
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Ab Circuit
1
1 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
12 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
20 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Belt Squat
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Ab Circuit
1
1 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
12 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
20 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Belt Squat
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Ab Circuit
1
1 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
12 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
20 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Belt Squat
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Ab Circuit
1
1 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
12 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
20 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Belt Squat
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Ab Circuit
1
1 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
12 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
20 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Belt Squat
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Ab Circuit
1
1 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
12 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
20 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Belt Squat
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Ab Circuit
1
1 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
12 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
20 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Belt Squat
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Ab Circuit
1
1 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
12 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
20 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Belt Squat
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Ab Circuit
1
1 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
12 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
20 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Belt Squat
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Ab Circuit
1
1 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
12 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
20 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
12 reps
20 reps
RPE 9
RPE 9
3
Belt Squat
1
1
12 reps
20 reps
RPE 9
RPE 10
4
Ab Circuit
1
1 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
20 reps
RPE 9
RPE 10
6
Bicep Curl (EZ Bar)
1
1
12 reps
20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
12 Reps
20 Reps
@9
@10
2
Dip (Bodyweight)
1 Set
1 Set
12 Reps
20 Reps
@9
@10
3
Chest Fly (Machine)
1 Set
1 Set
12 Reps
20 Reps
@9
@10
4
Rear Delt Fly (Cable)
1 Set
1 Set
12 Reps
20 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
12 Reps
20 Reps
@9
@10
6
Ab Circuit
1 Set
6 Reps
@10
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
12 Reps
20 Reps
@9
@10
2
Seated Row (Machine)
1 Set
1 Set
12 Reps
20 Reps
@9
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
12 Reps
20 Reps
@9
@10
4
Bayesian Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
20 Reps
12 Reps
20 Reps
@9
@10
@9
@10
5
Swim
1 Set
20 Reps
@8
Day 3
1
Swim
1 Set
-
Day 4
1
Hack Squat
1 Set
1 Set
12 Reps
20 Reps
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
12 Reps
20 Reps
@9
@9
3
Belt Squat
1 Set
1 Set
12 Reps
20 Reps
@9
@10
4
Ab Circuit
1 Set
1 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
12 Reps
20 Reps
@9
@10
6
Bicep Curl (EZ Bar)
1 Set
1 Set
12 Reps
20 Reps
@9
@10
Day 5
1
Rest
1 Set
-