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TRavage

by Tal R.

Program Description

Serious Gains or Death

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2025 11:31
  • Last Edited
    Aug 15, 2025 06:03
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 7
2
Standing Calf Raise
1
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
5-10 reps
-
4
Leg Extension
1
8-12 reps
-
5
Lying Leg Curl
1
6-10 reps
-
6
GHD Sit-Up
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
85 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
5 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
5-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
5 reps
RPE 7
2
Standing Calf Raise
1
8-12 reps
-
3
Romanian Deadlift (Barbell)
1
5-10 reps
-
4
Leg Extension
1
8-12 reps
-
5
Lying Leg Curl
1
6-10 reps
-
6
GHD Sit-Up
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
1
8-12 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Wide Grip Lat Pulldown
1
10-15 reps
-
5
Pec Deck (Machine)
1
10-15 reps
-
6
1 Arm Machine Row
1
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
4
8-12 reps
-
3
AD Press (Smith Machine)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
10-15 reps
-
5
Pec Deck (Machine)
3
10-15 reps
-
6
1 Arm Machine Row
3
10-15 reps
-
7
Standing Pullover (Cable)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
6-8 reps
RPE 9-10
2
Narrow Neutral Pulldown
1
8-12 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Wide Grip Lat Pulldown
1
10-15 reps
-
5
Pec Deck (Machine)
1
10-15 reps
-
6
1 Arm Machine Row
1
10-15 reps
-
7
Standing Pullover (Cable)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3
Preacher Curl (Machine)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3
Preacher Curl (Machine)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3
Preacher Curl (Machine)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3
Preacher Curl (Machine)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
8-15 reps
-
3
Preacher Curl (Machine)
1
6-10 reps
-
4
Overhead Tricep Extension (Cable)
1
8-15 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Barbell)
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3
Preacher Curl (Machine)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3
Preacher Curl (Machine)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3
Preacher Curl (Machine)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
3
Preacher Curl (Machine)
3
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
10-15 reps
-
6
Upright Row (Barbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
15-20 reps
-
2
V-Handle Tricep Pushdown (Cable)
1
8-15 reps
-
3
Preacher Curl (Machine)
1
6-10 reps
-
4
Overhead Tricep Extension (Cable)
1
8-15 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Barbell)
1
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
10 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
6-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
10 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
6-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
10 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
6-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
8 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
6-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
10 reps
RPE 7
2
Standing Calf Raise
1
8-12 reps
-
3
Back Extension (Weighted)
1
6-10 reps
-
4
Leg Extension
1
8-12 reps
-
5
Lying Leg Curl
1
6-10 reps
-
6
GHD Sit-Up
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
8 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
6-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
8 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
6-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
5 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
6-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
3
5 reps
RPE 7
2
Standing Calf Raise
3
8-12 reps
-
3
Back Extension (Weighted)
2
6-10 reps
-
4
Leg Extension
2
8-12 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
GHD Sit-Up
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees,Paused)
1
5 reps
RPE 7
2
Standing Calf Raise
1
8-12 reps
-
3
Back Extension (Weighted)
1
6-10 reps
-
4
Leg Extension
1
8-12 reps
-
5
Lying Leg Curl
1
6-10 reps
-
6
GHD Sit-Up
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
4
10-15 reps
-
3
Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
4
10-15 reps
-
3
Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
4
10-15 reps
-
3
Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
4
10-15 reps
-
3
Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
1
10-15 reps
-
3
Chest Press (Machine)
1
6-12 reps
RPE 9-10
4
T-Bar Row
1
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
6
Seated Row (Cable)
1
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
4
10-15 reps
-
3
Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
4
10-15 reps
-
3
Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
4
10-15 reps
-
3
Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
4
10-15 reps
-
3
Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
T-Bar Row
3
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
-
6
Seated Row (Cable)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
8-12 reps
RPE 8-9
2
Wide Neutral Pulldown
1
10-15 reps
-
3
Chest Press (Machine)
1
6-12 reps
RPE 9-10
4
T-Bar Row
1
10-15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
6
Seated Row (Cable)
1
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
1
15-20 reps
-
2
Overhead Tricep Extension (Cable)
1
10-15 reps
-
3
Bicep Curl (Barbell)
1
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
1
8-15 reps
-
5
Lateral Raise (Cable)
1
12-20 reps
-
6
Lu Lateral Raise
1
10-15 reps
-
7
Reverse Pec Deck
1
15-20 reps
-
8
Wrist Curls
1
15-20 reps
-
9
Wrist Extension
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
3
15-20 reps
-
2
Overhead Tricep Extension (Cable)
3
10-15 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
-
5
Lateral Raise (Cable)
3
12-20 reps
-
6
Lu Lateral Raise
3
10-15 reps
-
7
Reverse Pec Deck
3
15-20 reps
-
8
Wrist Curls
2
15-20 reps
-
9
Wrist Extension
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
1
15-20 reps
-
2
Overhead Tricep Extension (Cable)
1
10-15 reps
-
3
Bicep Curl (Barbell)
1
8-12 reps
RPE 9-10
4
V-Handle Tricep Pushdown (Cable)
1
8-15 reps
-
5
Lateral Raise (Cable)
1
12-20 reps
-
6
Lu Lateral Raise
1
10-15 reps
-
7
Reverse Pec Deck
1
15-20 reps
-
8
Wrist Curls
1
15-20 reps
-
9
Wrist Extension
1
15-20 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
2
Standing Calf Raise
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Lying Leg Curl
2 Sets
6-10 Reps
-
6
GHD Sit-Up
3 Sets
6-10 Reps
-
Day 2
1
Bench Press (Smith Machine)
4 Sets
6-8 Reps
@9-10
2
Narrow Neutral Pulldown
4 Sets
8-12 Reps
-
3
AD Press (Smith Machine)
3 Sets
8-12 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
-
5
Pec Deck (Machine)
3 Sets
10-15 Reps
-
6
1 Arm Machine Row
3 Sets
10-15 Reps
-
7
Standing Pullover (Cable)
2 Sets
15-20 Reps
-
Day 3
1
Hammer Curl (Dumbbell)
3 Sets
15-20 Reps
-
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
3
Preacher Curl (Machine)
3 Sets
6-10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6
Upright Row (Barbell)
3 Sets
15-20 Reps
-
Day 4
1
Leg Press (45 Degrees,Paused)
3 Sets
10 Reps
@7
2
Standing Calf Raise
3 Sets
8-12 Reps
-
3
Back Extension (Weighted)
2 Sets
6-10 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Lying Leg Curl
2 Sets
6-10 Reps
-
6
GHD Sit-Up
3 Sets
6-10 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@8-9
2
Wide Neutral Pulldown
4 Sets
10-15 Reps
-
3
Chest Press (Machine)
3 Sets
6-12 Reps
@9-10
4
T-Bar Row
3 Sets
10-15 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
-
6
Seated Row (Cable)
3 Sets
8-15 Reps
-
Day 6
1
Incline Hammer Curl (Dumbbell)
3 Sets
15-20 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
3
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9-10
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-20 Reps
-
6
Lu Lateral Raise
3 Sets
10-15 Reps
-
7
Reverse Pec Deck
3 Sets
15-20 Reps
-
8
Wrist Curls
2 Sets
15-20 Reps
-
9
Wrist Extension
2 Sets
15-20 Reps
-