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upper/lower/biceps abs and run (1)

by A Morrell

Program Description

Science based Hypertrophy training with 2 days of runs Deload for one week after 8 weeks finished

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2025 08:46
  • Last Edited
    Jun 18, 2025 10:31

Summary

Transform your fitness journey with this comprehensive 8-week program designed to sculpt your upper body, strengthen your lower body, and enhance your running endurance. Comprising four training days per week, you'll engage in a balanced mix of compound lifts and targeted exercises, including Smith machine squats and incline bench presses. Each session is crafted to maximize muscle engagement and boost your cardiovascular fitness, ensuring you build strength while improving your overall stamina. Get ready to push your limits and achieve your fitness goals!
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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
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
6 reps
5 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Leg Extension
2
10 reps
RPE 10
3
Single Leg Press
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
12 reps
10 reps
RPE 9.5
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Hip Abductor (Machine)
2
12 reps
RPE 10
7
Standing Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
AMRAP
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
AMRAP
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
AMRAP
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
AMRAP
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
AMRAP
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
AMRAP
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
AMRAP
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
2
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8 reps
RPE 10
5
Pull-Up (Assisted)
1
AMRAP
RPE 10
6
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
7A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 10
8
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
3-6 reps
3-6 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10 reps
8 reps
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Glute-Ham Raise
1
1
10 reps
10 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Hip Abductor (Machine)
2
12 reps
RPE 10
8
Hip Adductor (Machine)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Chest Supported Row (Machine)
2
8 reps
RPE 10
6
JM Press (Smith Machine)
2
10 reps
RPE 10
7A
Dip (Bodyweight)
1
AMRAP
RPE 10
7B
Standing Pullover (Cable)
2
10 reps
RPE 10
8
Bayesian Curl
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
JM Press (Smith Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
JM Press (Smith Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
JM Press (Smith Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
JM Press (Smith Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
JM Press (Smith Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
10 reps
RPE 10
6
Chest Supported Row (Machine)
2
8 reps
RPE 10
7
Reverse Pec Deck
1
1
12 reps
12 reps
RPE 8
RPE 10
8
JM Press (Smith Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
10 reps
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Chest Supported Row (Machine)
2
8 reps
RPE 10
6
JM Press (Smith Machine)
2
10 reps
RPE 10
7A
Dip (Bodyweight)
1
AMRAP
RPE 10
7B
Standing Pullover (Cable)
2
10 reps
RPE 10
8
Bayesian Curl
2
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@9
@9.5
@10
2
Leg Extension
2 Sets
10 Reps
@10
3
Single Leg Press
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
4
Single-Leg Leg Curl
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
5
Hip Adductor (Machine)
2 Sets
12 Reps
@10
6
Hip Abductor (Machine)
2 Sets
12 Reps
@10
7
Standing Calf Raise
2 Sets
12 Reps
@10
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
2
Chest Fly (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
3
Lat Pulldown
2 Sets
10 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
8 Reps
@10
5
Pull-Up (Assisted)
1 Set
AMRAP
@10
6
Reverse Pec Deck
1 Set
1 Set
12 Reps
12 Reps
@8
@10
7A
Bicep Curl (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6
@10
7B
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
8
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@10
Day 3
1
Leg Curl
1 Set
1 Set
10 Reps
8 Reps
@10
@10
2
Squat (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
4-8 Reps
@10
4
Leg Extension
2 Sets
10 Reps
@10
5
Glute-Ham Raise
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7
Hip Abductor (Machine)
2 Sets
12 Reps
@10
8
Hip Adductor (Machine)
2 Sets
12 Reps
@10
Day 4
1
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
3
Chest Press (Machine)
1 Set
10 Reps
@10
4
Chest Fly (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9.5
@10
5
Chest Supported Row (Machine)
2 Sets
8 Reps
@10
6
JM Press (Smith Machine)
2 Sets
10 Reps
@10
7A
Dip (Bodyweight)
1 Set
AMRAP
@10
7B
Standing Pullover (Cable)
2 Sets
10 Reps
@10
8
Bayesian Curl
2 Sets
10 Reps
@10