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BoostcampPNG

Men's workout

by Diego B.
3 athletes joined

Program Description

The main idea is to get muscle the simplest and basic way.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 07, 2024 05:04
  • Last Edited
    Jun 18, 2025 12:28

Summary

Transform your physique with this comprehensive 8-week men's workout program, designed for four days a week of targeted training. Each session focuses on building strength and muscle through a variety of exercises, including leg days packed with leg extensions, hamstring curls, and lunges, as well as back workouts featuring lat pulldowns and rows. Perfect for those ready to push their limits, this program combines high-intensity sets with essential recovery, ensuring you maximize your gains while maintaining balance. Get ready to challenge yourself and see real results!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8.5
2
Hamstring Curl
3
10-15 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
5
Standing Calf Raise
2
20+ reps
RPE 9.5
6
Seated Calf Raise
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8.5
2
Hamstring Curl
3
10-15 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
5
Standing Calf Raise
2
20+ reps
RPE 9.5
6
Seated Calf Raise
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8.5
2
Hamstring Curl
3
10-15 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
5
Standing Calf Raise
2
20+ reps
RPE 9.5
6
Seated Calf Raise
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8.5
2
Hamstring Curl
3
10-15 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
5
Standing Calf Raise
2
20+ reps
RPE 9.5
6
Seated Calf Raise
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8.5
2
Hamstring Curl
3
10-15 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
5
Standing Calf Raise
2
20+ reps
RPE 9.5
6
Seated Calf Raise
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8.5
2
Hamstring Curl
3
10-15 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
5
Standing Calf Raise
2
20+ reps
RPE 9.5
6
Seated Calf Raise
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8.5
2
Hamstring Curl
3
10-15 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
5
Standing Calf Raise
2
20+ reps
RPE 9.5
6
Seated Calf Raise
2
20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 8.5
2
Hamstring Curl
3
10-15 reps
RPE 8.5
3
Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
5
Standing Calf Raise
2
20+ reps
RPE 9.5
6
Seated Calf Raise
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
3
6-10 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Abs Crunch (Bodyweight)
1
20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
3
6-10 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Abs Crunch (Bodyweight)
1
20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
3
6-10 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Abs Crunch (Bodyweight)
1
20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
3
6-10 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Abs Crunch (Bodyweight)
1
20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
3
6-10 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Abs Crunch (Bodyweight)
1
20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
3
6-10 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Abs Crunch (Bodyweight)
1
20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
3
6-10 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Abs Crunch (Bodyweight)
1
20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
2
Seated Row (Cable)
3
6-10 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Abs Crunch (Bodyweight)
1
20 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-20 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-20 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-20 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-20 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-20 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-20 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-20 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8.5
3
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
Shrug (Dumbbell)
3
10-20 reps
RPE 9
5
Upright Row (Barbell)
3
10-15 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
1
20 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Leg Extension
3 Sets
10-15 Reps
@8.5
2
Hamstring Curl
3 Sets
10-15 Reps
@8.5
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
5
Standing Calf Raise
2 Sets
20+ Reps
@9.5
6
Seated Calf Raise
2 Sets
20 Reps
@9.5
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@8.5
@9.5
2
Seated Row (Cable)
3 Sets
6-10 Reps
@8.5
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@9.5
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
6
Abs Crunch (Bodyweight)
1 Set
20 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@8
Day 4
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@9
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8.5
3
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
10-20 Reps
@9
5
Upright Row (Barbell)
3 Sets
10-15 Reps
@8.5
6
Leg Raise (Captain's Chair)
1 Set
20 Reps
@8
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
@7.5
@8
@8.5
@9.5
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
@8.5
@9
@9.5
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8.5
@9
@9.5
4
Pec Deck (Machine)
3 Sets
10-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9
6
Single Arm Overhead Tricep Extension
3 Sets
10-12 Reps
@9