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BoostcampPNG

Full Body Assault

by Kranimal

Program Description

-Intermediate to advanced level full body sculpting. -Recovery/rest days should include 45-60 minutes of Zone 2 cardio minimum. -Daily macros recommended: 250g Protein 75g Fat 150-200 Carbs

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 06, 2026 01:55
  • Last Edited
    Jan 06, 2026 03:20
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Hamstrings
9.6%
Upper Back
9.1%
Biceps
9.1%
Quadriceps
8.7%
Glutes
8.7%
Chest
8.2%
Lats
8.2%
Front Delts
7.9%
Forearms
4.3%
Middle Delts
3.4%
Rear Delts
2.6%
Abs
2.6%
Calves
1.9%
Lower Back
1.7%
Abductors
1%
Adductors
1%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Preacher Curl (Machine)
4
10 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
4
8 reps
-
8
Leg Extension
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Preacher Curl (Machine)
4
10 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
4
8 reps
-
8
Leg Extension
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Preacher Curl (Machine)
4
10 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
4
8 reps
-
8
Leg Extension
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Preacher Curl (Machine)
4
10 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
4
8 reps
-
8
Leg Extension
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Preacher Curl (Machine)
4
10 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
4
8 reps
-
8
Leg Extension
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Preacher Curl (Machine)
4
10 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
4
8 reps
-
8
Leg Extension
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Preacher Curl (Machine)
4
10 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
4
8 reps
-
8
Leg Extension
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Preacher Curl (Machine)
4
10 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
4
8 reps
-
8
Leg Extension
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Preacher Curl (Machine)
4
10 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
4
8 reps
-
8
Leg Extension
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Preacher Curl (Machine)
4
10 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
4
8 reps
-
8
Leg Extension
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Preacher Curl (Machine)
4
10 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
4
8 reps
-
8
Leg Extension
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
4
12 reps
-
2
Pec Deck (Machine)
4
10 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Chest Press (Machine)
4
8 reps
-
5
Preacher Curl (Machine)
4
10 reps
-
6
Skull Crusher (Dumbbell)
3
12 reps
-
7
Hammer Curl (Dumbbell)
4
8 reps
-
8
Leg Extension
4
12 reps
-
9
Lying Leg Curl
4
12 reps
-
10
Tricep Pushdown (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Chest Fly (Cable)
3
1
12 reps
15 reps
-
-
4
Reverse Pec Deck
4
12 reps
-
5
Deadlift (Barbell)
3
12 reps
-
6
Underhand Lat Pulldown
3
12 reps
-
7
High Row
3
8 reps
-
8
Belt Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Chest Fly (Cable)
3
1
12 reps
15 reps
-
-
4
Reverse Pec Deck
4
12 reps
-
5
Deadlift (Barbell)
3
12 reps
-
6
Underhand Lat Pulldown
3
12 reps
-
7
High Row
3
8 reps
-
8
Belt Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Chest Fly (Cable)
3
1
12 reps
15 reps
-
-
4
Reverse Pec Deck
4
12 reps
-
5
Deadlift (Barbell)
3
12 reps
-
6
Underhand Lat Pulldown
3
12 reps
-
7
High Row
3
8 reps
-
8
Belt Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Chest Fly (Cable)
3
1
12 reps
15 reps
-
-
4
Reverse Pec Deck
4
12 reps
-
5
Deadlift (Barbell)
3
12 reps
-
6
Underhand Lat Pulldown
3
12 reps
-
7
High Row
3
8 reps
-
8
Belt Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Chest Fly (Cable)
3
1
12 reps
15 reps
-
-
4
Reverse Pec Deck
4
12 reps
-
5
Deadlift (Barbell)
3
12 reps
-
6
Underhand Lat Pulldown
3
12 reps
-
7
High Row
3
8 reps
-
8
Belt Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Chest Fly (Cable)
3
1
12 reps
15 reps
-
-
4
Reverse Pec Deck
4
12 reps
-
5
Deadlift (Barbell)
3
12 reps
-
6
Underhand Lat Pulldown
3
12 reps
-
7
High Row
3
8 reps
-
8
Belt Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Chest Fly (Cable)
3
1
12 reps
15 reps
-
-
4
Reverse Pec Deck
4
12 reps
-
5
Deadlift (Barbell)
3
12 reps
-
6
Underhand Lat Pulldown
3
12 reps
-
7
High Row
3
8 reps
-
8
Belt Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Chest Fly (Cable)
3
1
12 reps
15 reps
-
-
4
Reverse Pec Deck
4
12 reps
-
5
Deadlift (Barbell)
3
12 reps
-
6
Underhand Lat Pulldown
3
12 reps
-
7
High Row
3
8 reps
-
8
Belt Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Chest Fly (Cable)
3
1
12 reps
15 reps
-
-
4
Reverse Pec Deck
4
12 reps
-
5
Deadlift (Barbell)
3
12 reps
-
6
Underhand Lat Pulldown
3
12 reps
-
7
High Row
3
8 reps
-
8
Belt Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Chest Fly (Cable)
3
1
12 reps
15 reps
-
-
4
Reverse Pec Deck
4
12 reps
-
5
Deadlift (Barbell)
3
12 reps
-
6
Underhand Lat Pulldown
3
12 reps
-
7
High Row
3
8 reps
-
8
Belt Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Chest Fly (Cable)
3
1
12 reps
15 reps
-
-
4
Reverse Pec Deck
4
12 reps
-
5
Deadlift (Barbell)
3
12 reps
-
6
Underhand Lat Pulldown
3
12 reps
-
7
High Row
3
8 reps
-
8
Belt Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
12 reps
-
2
Leg Press
4
15 reps
-
3
Chest Fly (Cable)
3
1
12 reps
15 reps
-
-
4
Reverse Pec Deck
4
12 reps
-
5
Deadlift (Barbell)
3
12 reps
-
6
Underhand Lat Pulldown
3
12 reps
-
7
High Row
3
8 reps
-
8
Belt Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10 reps
-
2
Hip Thrust (Machine)
4
15 reps
-
3
Bicep Curl (Cable)
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Squat (Barbell)
4
6 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Military Press (Barbell)
4 Sets
12 Reps
-
2
Leg Press
4 Sets
15 Reps
-
3
Chest Fly (Cable)
3 Sets
1 Set
12 Reps
15 Reps
-
-
4
Reverse Pec Deck
4 Sets
12 Reps
-
5
Deadlift (Barbell)
3 Sets
12 Reps
-
6
Underhand Lat Pulldown
3 Sets
12 Reps
-
7
High Row
3 Sets
8 Reps
-
8
Belt Squat
3 Sets
10 Reps
-
Day 1
1
Pullover (Machine)
4 Sets
12 Reps
-
2
Pec Deck (Machine)
4 Sets
10 Reps
-
3
Chest Supported Row (Machine)
4 Sets
8 Reps
-
4
Chest Press (Machine)
4 Sets
8 Reps
-
5
Preacher Curl (Machine)
4 Sets
10 Reps
-
6
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
7
Hammer Curl (Dumbbell)
4 Sets
8 Reps
-
8
Leg Extension
4 Sets
12 Reps
-
9
Lying Leg Curl
4 Sets
12 Reps
-
10
Tricep Pushdown (Cable)
4 Sets
15 Reps
-
Day 3
1
Lateral Raise (Machine)
3 Sets
10 Reps
-
2
Hip Thrust (Machine)
4 Sets
15 Reps
-
3
Bicep Curl (Cable)
3 Sets
12 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
-
6
Standing Calf Raise
4 Sets
15 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Squat (Barbell)
4 Sets
6 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
4
Tricep Extension (Cable)
3 Sets
10 Reps
-