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nSuns_Rebuild by KSI

by 석이니🙂
2 athletes joined

Program Description

The purpose of this program is to build strength, hypertrophy, and muscular endurance in a single, balanced system. It integrates progressive overload, science-based intensity management, and varied rep ranges to stimulate multiple growth mechanisms. The routine is designed for intermediate to advanced lifters seeking performance and physique gains with long-term sustainability.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 02, 2025 04:00
  • Last Edited
    Feb 08, 2026 03:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Chest
12.4%
Lats
11%
Quadriceps
11%
Front Delts
10.6%
Upper Back
9.9%
Biceps
8.8%
Hamstrings
6.3%
Glutes
6.1%
Middle Delts
4.1%
Lower Back
2.1%
Abs
1.9%
Forearms
1.7%
Adductors
1.3%
Abductors
0.3%
Rear Delts
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
20%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Leg Press (45 Degrees)
4
10 reps
70%
4
Leg Extension
4
15 reps
30%
5
Leg Curl
4
15 reps
30%
6
Bicep Curl (Cable)
4
15 reps
35%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
20%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Leg Press (45 Degrees)
4
10 reps
70%
4
Leg Extension
4
15 reps
30%
5
Leg Curl
4
15 reps
30%
6
Bicep Curl (Cable)
4
15 reps
35%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
20%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Leg Press (45 Degrees)
4
10 reps
70%
4
Leg Extension
4
15 reps
30%
5
Leg Curl
4
15 reps
30%
6
Bicep Curl (Cable)
4
15 reps
35%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
20%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Leg Press (45 Degrees)
4
10 reps
70%
4
Leg Extension
4
15 reps
30%
5
Leg Curl
4
15 reps
30%
6
Bicep Curl (Cable)
4
15 reps
35%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
20%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Leg Press (45 Degrees)
4
10 reps
70%
4
Leg Extension
4
15 reps
30%
5
Leg Curl
4
15 reps
30%
6
Bicep Curl (Cable)
4
15 reps
35%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
20%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Leg Press (45 Degrees)
4
10 reps
70%
4
Leg Extension
4
15 reps
30%
5
Leg Curl
4
15 reps
30%
6
Bicep Curl (Cable)
4
15 reps
35%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
20 reps
20%
2
Squat (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Leg Press (45 Degrees)
4
10 reps
70%
4
Leg Extension
4
15 reps
30%
5
Leg Curl
4
15 reps
30%
6
Bicep Curl (Cable)
4
15 reps
35%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
15 reps
15 reps
10 reps
RPE 9
RPE 10
RPE 10
3
T-Bar Row
4
10 reps
50%
4
Lat Pulldown
4
10 reps
40%
5
Chest Supported Row (Machine)
4
15 reps
30%
6
Overhead Tricep Extension (Cable)
4
15 reps
35%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
15 reps
15 reps
10 reps
RPE 9
RPE 10
RPE 10
3
T-Bar Row
4
10 reps
50%
4
Lat Pulldown
4
10 reps
40%
5
Chest Supported Row (Machine)
4
15 reps
30%
6
Overhead Tricep Extension (Cable)
4
15 reps
35%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
15 reps
15 reps
10 reps
RPE 9
RPE 10
RPE 10
3
T-Bar Row
4
10 reps
50%
4
Lat Pulldown
4
10 reps
40%
5
Chest Supported Row (Machine)
4
15 reps
30%
6
Overhead Tricep Extension (Cable)
4
15 reps
35%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
15 reps
15 reps
10 reps
RPE 9
RPE 10
RPE 10
3
T-Bar Row
4
10 reps
50%
4
Lat Pulldown
4
10 reps
40%
5
Chest Supported Row (Machine)
4
15 reps
30%
6
Overhead Tricep Extension (Cable)
4
15 reps
35%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
15 reps
15 reps
10 reps
RPE 9
RPE 10
RPE 10
3
T-Bar Row
4
10 reps
50%
4
Lat Pulldown
4
10 reps
40%
5
Chest Supported Row (Machine)
4
15 reps
30%
6
Overhead Tricep Extension (Cable)
4
15 reps
35%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
15 reps
15 reps
10 reps
RPE 9
RPE 10
RPE 10
3
T-Bar Row
4
10 reps
50%
4
Lat Pulldown
4
10 reps
40%
5
Chest Supported Row (Machine)
4
15 reps
30%
6
Overhead Tricep Extension (Cable)
4
15 reps
35%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
15 reps
15 reps
10 reps
RPE 9
RPE 10
RPE 10
3
T-Bar Row
4
10 reps
50%
4
Lat Pulldown
4
10 reps
40%
5
Chest Supported Row (Machine)
4
15 reps
30%
6
Overhead Tricep Extension (Cable)
4
15 reps
35%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
35%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Incline Bench Press (Barbell)
4
10 reps
60%
4
Chest Press (Machine)
4
15 reps
70%
5
Dip (Bodyweight)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Cable)
4
15 reps
35%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
35%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Incline Bench Press (Barbell)
4
10 reps
60%
4
Chest Press (Machine)
4
15 reps
70%
5
Dip (Bodyweight)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Cable)
4
15 reps
35%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
35%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Incline Bench Press (Barbell)
4
10 reps
60%
4
Chest Press (Machine)
4
15 reps
70%
5
Dip (Bodyweight)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Cable)
4
15 reps
35%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
35%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Incline Bench Press (Barbell)
4
10 reps
60%
4
Chest Press (Machine)
4
15 reps
70%
5
Dip (Bodyweight)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Cable)
4
15 reps
35%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
35%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Incline Bench Press (Barbell)
4
10 reps
60%
4
Chest Press (Machine)
4
15 reps
70%
5
Dip (Bodyweight)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Cable)
4
15 reps
35%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
35%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Incline Bench Press (Barbell)
4
10 reps
60%
4
Chest Press (Machine)
4
15 reps
70%
5
Dip (Bodyweight)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Cable)
4
15 reps
35%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
35%
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Incline Bench Press (Barbell)
4
10 reps
60%
4
Chest Press (Machine)
4
15 reps
70%
5
Dip (Bodyweight)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Cable)
4
15 reps
35%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Front Squat (Barbell)
4
10 reps
50%
4
Lat Pulldown
3
10 reps
40%
5
Lat Pulldown (Neutral Grip)
3
10 reps
40%
6
Bench Press (Close Grip)
4
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Front Squat (Barbell)
4
10 reps
50%
4
Lat Pulldown
3
10 reps
40%
5
Lat Pulldown (Neutral Grip)
3
10 reps
40%
6
Bench Press (Close Grip)
4
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Front Squat (Barbell)
4
10 reps
50%
4
Lat Pulldown
3
10 reps
40%
5
Lat Pulldown (Neutral Grip)
3
10 reps
40%
6
Bench Press (Close Grip)
4
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Front Squat (Barbell)
4
10 reps
50%
4
Lat Pulldown
3
10 reps
40%
5
Lat Pulldown (Neutral Grip)
3
10 reps
40%
6
Bench Press (Close Grip)
4
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Front Squat (Barbell)
4
10 reps
50%
4
Lat Pulldown
3
10 reps
40%
5
Lat Pulldown (Neutral Grip)
3
10 reps
40%
6
Bench Press (Close Grip)
4
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Front Squat (Barbell)
4
10 reps
50%
4
Lat Pulldown
3
10 reps
40%
5
Lat Pulldown (Neutral Grip)
3
10 reps
40%
6
Bench Press (Close Grip)
4
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Front Squat (Barbell)
4
10 reps
50%
4
Lat Pulldown
3
10 reps
40%
5
Lat Pulldown (Neutral Grip)
3
10 reps
40%
6
Bench Press (Close Grip)
4
10 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Incline Bench Press (Barbell)
4
10 reps
60%
3
Bench Press (Barbell)
4
10 reps
80%
4
Pull-Up (Bodyweight)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
100 reps
7.5%
6
Hammer Curl (Dumbbell)
4
10 reps
9.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Incline Bench Press (Barbell)
4
10 reps
60%
3
Bench Press (Barbell)
4
10 reps
80%
4
Pull-Up (Bodyweight)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
100 reps
7.5%
6
Hammer Curl (Dumbbell)
4
10 reps
9.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Incline Bench Press (Barbell)
4
10 reps
60%
3
Bench Press (Barbell)
4
10 reps
80%
4
Pull-Up (Bodyweight)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
100 reps
7.5%
6
Hammer Curl (Dumbbell)
4
10 reps
9.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Incline Bench Press (Barbell)
4
10 reps
60%
3
Bench Press (Barbell)
4
10 reps
80%
4
Pull-Up (Bodyweight)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
100 reps
7.5%
6
Hammer Curl (Dumbbell)
4
10 reps
9.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Incline Bench Press (Barbell)
4
10 reps
60%
3
Bench Press (Barbell)
4
10 reps
80%
4
Pull-Up (Bodyweight)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
100 reps
7.5%
6
Hammer Curl (Dumbbell)
4
10 reps
9.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Incline Bench Press (Barbell)
4
10 reps
60%
3
Bench Press (Barbell)
4
10 reps
80%
4
Pull-Up (Bodyweight)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
100 reps
7.5%
6
Hammer Curl (Dumbbell)
4
10 reps
9.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
1
5 reps
3 reps
3 reps
5 reps
6 reps
8 reps
10 reps
12 reps
15 reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Incline Bench Press (Barbell)
4
10 reps
60%
3
Bench Press (Barbell)
4
10 reps
80%
4
Pull-Up (Bodyweight)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
100 reps
7.5%
6
Hammer Curl (Dumbbell)
4
10 reps
9.5%
Week 1
1 / 7 Weeks
Day 2
1
Pull-Up (Bodyweight)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8
@9
@10
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
10 Reps
@9
@10
@10
3
T-Bar Row
4 Sets
10 Reps
50%
4
Lat Pulldown
4 Sets
10 Reps
40%
5
Chest Supported Row (Machine)
4 Sets
15 Reps
30%
6
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
35%
Day 1
1
Leg Extension
3 Sets
20 Reps
20%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
5 Reps
6 Reps
8 Reps
10 Reps
12 Reps
15 Reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Leg Press (45 Degrees)
4 Sets
10 Reps
70%
4
Leg Extension
4 Sets
15 Reps
30%
5
Leg Curl
4 Sets
15 Reps
30%
6
Bicep Curl (Cable)
4 Sets
15 Reps
35%
Day 3
1
Chest Fly (Machine)
4 Sets
15 Reps
35%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
5 Reps
6 Reps
8 Reps
10 Reps
12 Reps
15 Reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
60%
4
Chest Press (Machine)
4 Sets
15 Reps
70%
5
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
@10
6
Bicep Curl (Cable)
4 Sets
15 Reps
35%
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@9
@9.5
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
5 Reps
6 Reps
8 Reps
10 Reps
12 Reps
15 Reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
3
Front Squat (Barbell)
4 Sets
10 Reps
50%
4
Lat Pulldown
3 Sets
10 Reps
40%
5
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
40%
6
Bench Press (Close Grip)
4 Sets
10 Reps
60%
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
5 Reps
6 Reps
8 Reps
10 Reps
12 Reps
15 Reps
75%
85%
90%
80%
75%
70%
65%
60%
50%
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
60%
3
Bench Press (Barbell)
4 Sets
10 Reps
80%
4
Pull-Up (Bodyweight)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
100 Reps
7.5%
6
Hammer Curl (Dumbbell)
4 Sets
10 Reps
9.5%