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Generic Bulking Routine (Lyle McDonald)

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Program Description

Build muscle as a intermediate lifter. Lyle's template is followed to a tee, however I have swapped some movements to ones I like. Feel free to do the same, but keep the prime movers in their respective places!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 16, 2025 11:57
  • Last Edited
    Nov 16, 2025 04:14
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.8%
Triceps
8.7%
Upper Back
7.8%
Chest
7.7%
Quadriceps
7.6%
Front Delts
7.3%
Lower Back
7.3%
Glutes
7.1%
Biceps
6.1%
Lats
6%
Abs
5.4%
Forearms
5.1%
Rear Delts
4.9%
Calves
4.4%
Middle Delts
3.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
12 reps
RPE 9
4
Pullover (Dumbbell)
2
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
12 reps
RPE 9
4
Pullover (Dumbbell)
2
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
12 reps
RPE 9
4
Pullover (Dumbbell)
2
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
12 reps
RPE 9
4
Pullover (Dumbbell)
2
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
12 reps
RPE 9
4
Pullover (Dumbbell)
2
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 9
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 9
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
2
8 reps
RPE 9
2
Seated Row (Cable)
2
8 reps
RPE 9
3
Pec Deck (Machine)
1
12 reps
RPE 9
4
Pullover (Dumbbell)
1
12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
7
Preacher Curl (EZ Bar)
1
12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
1
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 9
4
Leg Curl
2
12 reps
RPE 9
5
Calf Raise (Leg Press)
3
10 reps
RPE 9
6
Wrist Curls
3
10 reps
RPE 9
7
Cable Crunch
2
12 reps
RPE 9
8
Hyperextension
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 9
4
Leg Curl
2
12 reps
RPE 9
5
Calf Raise (Leg Press)
3
10 reps
RPE 9
6
Wrist Curls
3
10 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 9
4
Leg Curl
2
12 reps
RPE 9
5
Calf Raise (Leg Press)
3
10 reps
RPE 9
6
Wrist Curls
3
10 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 9
4
Leg Curl
2
12 reps
RPE 9
5
Calf Raise (Leg Press)
4
10 reps
RPE 9
6
Wrist Curls
4
10 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 9
4
Leg Curl
2
12 reps
RPE 9
5
Calf Raise (Leg Press)
4
10 reps
RPE 9
6
Wrist Curls
4
10 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
4
10 reps
RPE 9
6
Wrist Curls
4
10 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
4
10 reps
RPE 9
6
Wrist Curls
4
10 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
4
10 reps
RPE 9
6
Wrist Curls
4
10 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
4
10 reps
RPE 9
6
Wrist Curls
4
10 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Extension
1
12 reps
RPE 9
4
Leg Curl
1
12 reps
RPE 9
5
Calf Raise (Leg Press)
2
10 reps
RPE 9
6
Wrist Curls
2
10 reps
RPE 9
7
Cable Crunch
1
10 reps
RPE 9
8
Hyperextension
1
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
3
8 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9
4
Underhand Lat Pulldown
2
12 reps
RPE 9
5
AD Press (Smith Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
12 reps
RPE 9
8
JM Press (Smith Machine)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
3
8 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9
4
Underhand Lat Pulldown
2
12 reps
RPE 9
5
AD Press (Smith Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
JM Press (Smith Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
3
8 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9
4
Underhand Lat Pulldown
2
12 reps
RPE 9
5
AD Press (Smith Machine)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
JM Press (Smith Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
3
8 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9
4
Underhand Lat Pulldown
2
12 reps
RPE 9
5
AD Press (Smith Machine)
4
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
JM Press (Smith Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
3
8 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9
4
Underhand Lat Pulldown
2
12 reps
RPE 9
5
AD Press (Smith Machine)
4
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
JM Press (Smith Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
3
8 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 9
5
AD Press (Smith Machine)
4
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
JM Press (Smith Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
3
8 reps
RPE 9
2
T-Bar Row
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 9
5
AD Press (Smith Machine)
4
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
JM Press (Smith Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
4
8 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 9
5
AD Press (Smith Machine)
4
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
JM Press (Smith Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
4
8 reps
RPE 9
2
T-Bar Row
4
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 9
5
AD Press (Smith Machine)
4
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
8
JM Press (Smith Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Smith Machine)
2
8 reps
RPE 9
2
T-Bar Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
12 reps
RPE 9
4
Underhand Lat Pulldown
1
12 reps
RPE 9
5
AD Press (Smith Machine)
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
7
Bicep Curl (EZ Bar)
1
12 reps
RPE 9
8
JM Press (Smith Machine)
1
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 9
4
Lying Leg Curl
2
12 reps
RPE 9
5
Calf Raise (Leg Press)
3
10 reps
RPE 9
6
Wrist Curls
3
10 reps
RPE 9
7
Cable Crunch
2
12 reps
RPE 9
8
Hyperextension
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 9
4
Lying Leg Curl
2
12 reps
RPE 9
5
Calf Raise (Leg Press)
3
10 reps
RPE 9
6
Wrist Curls
3
10 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 9
4
Lying Leg Curl
2
12 reps
RPE 9
5
Calf Raise (Leg Press)
3
10 reps
RPE 9
6
Wrist Curls
3
10 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 9
4
Lying Leg Curl
2
12 reps
RPE 9
5
Calf Raise (Leg Press)
4
10 reps
RPE 9
6
Wrist Curls
4
10 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
2
12 reps
RPE 9
4
Lying Leg Curl
2
12 reps
RPE 9
5
Calf Raise (Leg Press)
4
10 reps
RPE 9
6
Wrist Curls
4
10 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
4
10 reps
RPE 9
6
Wrist Curls
4
10 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
4
10 reps
RPE 9
6
Wrist Curls
4
10 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
4
10 reps
RPE 9
6
Wrist Curls
4
10 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Lying Leg Curl
3
12 reps
RPE 9
5
Calf Raise (Leg Press)
4
10 reps
RPE 9
6
Wrist Curls
4
10 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
8
Hyperextension
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Extension
1
12 reps
RPE 9
4
Lying Leg Curl
1
12 reps
RPE 9
5
Calf Raise (Leg Press)
2
10 reps
RPE 9
6
Wrist Curls
2
10 reps
RPE 9
7
Cable Crunch
1
12 reps
RPE 9
8
Hyperextension
1
12 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Larsen Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
2
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
3
Pec Deck (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9
@9
4
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
7
Preacher Curl (EZ Bar)
1 Set
1 Set
12 Reps
12 Reps
@9
@9
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@9
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
3
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9
@9
4
Leg Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@9
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
7
Cable Crunch
1 Set
1 Set
12 Reps
12 Reps
@9
@9
8
Hyperextension
1 Set
1 Set
12 Reps
12 Reps
@9
@9
Day 3
1
Larsen Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
2
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@9
4
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
12 Reps
@9
@9
5
AD Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
7
Bicep Curl (EZ Bar)
1 Set
1 Set
12 Reps
12 Reps
@9
@9
8
JM Press (Smith Machine)
1 Set
1 Set
12 Reps
12 Reps
@9
@9
Day 4
1
Belt Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
3
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9
@9
4
Lying Leg Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@9
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
6
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
7
Cable Crunch
1 Set
1 Set
12 Reps
12 Reps
@9
@9
8
Hyperextension
1 Set
1 Set
12 Reps
12 Reps
@9
@9