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Marcello's Full Body Guide

by Marcello S.

Program Description

I created this program to help attack my own weak points (chest, hamstrings, quads) to give myself a more complete physique.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2025 10:53
  • Last Edited
    Oct 22, 2025 12:18
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.1%
Chest
9.7%
Glutes
9.5%
Calves
9.5%
Hamstrings
8.9%
Biceps
8%
Abs
7.4%
Front Delts
7.2%
Lats
6.5%
Upper Back
6.1%
Triceps
6%
Middle Delts
5.6%
Lower Back
1.9%
Abductors
1.4%
Rear Delts
0.9%
Adductors
0.8%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Squat (Barbell)
4
8 reps
RPE 8
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Calf Raise (Machine)
4
15 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 8
7
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Squat (Barbell)
4
8 reps
RPE 8
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Calf Raise (Machine)
4
15 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 8
7
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Squat (Barbell)
4
8 reps
RPE 8
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Calf Raise (Machine)
4
15 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 8
7
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Squat (Barbell)
4
8 reps
RPE 8
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Calf Raise (Machine)
4
15 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 8
7
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Squat (Barbell)
4
8 reps
RPE 8
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Calf Raise (Machine)
4
15 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 8
7
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Squat (Barbell)
4
8 reps
RPE 8
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Calf Raise (Machine)
4
15 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 8
7
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Squat (Barbell)
4
8 reps
RPE 8
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Calf Raise (Machine)
4
15 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 8
7
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Squat (Barbell)
4
8 reps
RPE 8
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Calf Raise (Machine)
4
15 reps
RPE 8
6
Hanging Leg Raise
3
10 reps
RPE 8
7
Decline Crunch (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
8 reps
RPE 8
4
Arnold Press
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Around The World
2
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
8
Calf Raise (Machine)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
8 reps
RPE 8
4
Arnold Press
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Around The World
2
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
8
Calf Raise (Machine)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
8 reps
RPE 8
4
Arnold Press
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Around The World
2
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
8
Calf Raise (Machine)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
8 reps
RPE 8
4
Arnold Press
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Around The World
2
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
8
Calf Raise (Machine)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
8 reps
RPE 8
4
Arnold Press
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Around The World
2
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
8
Calf Raise (Machine)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
8 reps
RPE 8
4
Arnold Press
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Around The World
2
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
8
Calf Raise (Machine)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
8 reps
RPE 8
4
Arnold Press
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Around The World
2
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
8
Calf Raise (Machine)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 8
2
Incline Chest Fly (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Cable)
4
8 reps
RPE 8
4
Arnold Press
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Around The World
2
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
8
Calf Raise (Machine)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Pullover (Dumbbell)
4
10 reps
RPE 8
5
Bent Over Fly (Dumbbell)
4
10 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8 reps
RPE 8
7
Concentration Curl
4
8 reps
RPE 8
8
21s (EZ Bar)
2
21 reps
RPE 8
9
Calf Raise (Machine)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Pullover (Dumbbell)
4
10 reps
RPE 8
5
Bent Over Fly (Dumbbell)
4
10 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8 reps
RPE 8
7
Concentration Curl
4
8 reps
RPE 8
8
21s (EZ Bar)
2
21 reps
RPE 8
9
Calf Raise (Machine)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Pullover (Dumbbell)
4
10 reps
RPE 8
5
Bent Over Fly (Dumbbell)
4
10 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8 reps
RPE 8
7
Concentration Curl
4
8 reps
RPE 8
8
21s (EZ Bar)
2
21 reps
RPE 8
9
Calf Raise (Machine)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Pullover (Dumbbell)
4
10 reps
RPE 8
5
Bent Over Fly (Dumbbell)
4
10 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8 reps
RPE 8
7
Concentration Curl
4
8 reps
RPE 8
8
21s (EZ Bar)
2
21 reps
RPE 8
9
Calf Raise (Machine)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Pullover (Dumbbell)
4
10 reps
RPE 8
5
Bent Over Fly (Dumbbell)
4
10 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8 reps
RPE 8
7
Concentration Curl
4
8 reps
RPE 8
8
21s (EZ Bar)
2
21 reps
RPE 8
9
Calf Raise (Machine)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Pullover (Dumbbell)
4
10 reps
RPE 8
5
Bent Over Fly (Dumbbell)
4
10 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8 reps
RPE 8
7
Concentration Curl
4
8 reps
RPE 8
8
21s (EZ Bar)
2
21 reps
RPE 8
9
Calf Raise (Machine)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Pullover (Dumbbell)
4
10 reps
RPE 8
5
Bent Over Fly (Dumbbell)
4
10 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8 reps
RPE 8
7
Concentration Curl
4
8 reps
RPE 8
8
21s (EZ Bar)
2
21 reps
RPE 8
9
Calf Raise (Machine)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
RPE 8
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
4
8 reps
RPE 8
4
Pullover (Dumbbell)
4
10 reps
RPE 8
5
Bent Over Fly (Dumbbell)
4
10 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8 reps
RPE 8
7
Concentration Curl
4
8 reps
RPE 8
8
21s (EZ Bar)
2
21 reps
RPE 8
9
Calf Raise (Machine)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
RPE 8
2
Pendulum Squat
3
6 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hip Thrust (Machine)
4
8 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Calf Raise (Leg Press)
4
15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10 reps
RPE 8
8
Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
RPE 8
2
Pendulum Squat
3
6 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hip Thrust (Machine)
4
8 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Calf Raise (Leg Press)
4
15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10 reps
RPE 8
8
Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
RPE 8
2
Pendulum Squat
3
6 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hip Thrust (Machine)
4
8 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Calf Raise (Leg Press)
4
15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10 reps
RPE 8
8
Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
RPE 8
2
Pendulum Squat
3
6 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hip Thrust (Machine)
4
8 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Calf Raise (Leg Press)
4
15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10 reps
RPE 8
8
Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
RPE 8
2
Pendulum Squat
3
6 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hip Thrust (Machine)
4
8 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Calf Raise (Leg Press)
4
15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10 reps
RPE 8
8
Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
RPE 8
2
Pendulum Squat
3
6 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hip Thrust (Machine)
4
8 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Calf Raise (Leg Press)
4
15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10 reps
RPE 8
8
Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
RPE 8
2
Pendulum Squat
3
6 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hip Thrust (Machine)
4
8 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Calf Raise (Leg Press)
4
15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10 reps
RPE 8
8
Plank
3
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8 reps
RPE 8
2
Pendulum Squat
3
6 reps
RPE 8
3
Single Leg Press
3
8 reps
RPE 8
4
Hip Thrust (Machine)
4
8 reps
RPE 8
5
Hip Abductor (Machine)
3
12 reps
RPE 8
6
Calf Raise (Leg Press)
4
15 reps
RPE 8
7
Russian Twist (Dumbbell)
3
10 reps
RPE 8
8
Plank
3
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
8 reps
RPE 8
4
Seal Row
3
6 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
3
8 reps
RPE 8
7
Calf Raise (Leg Press)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
8 reps
RPE 8
4
Seal Row
3
6 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
3
8 reps
RPE 8
7
Calf Raise (Leg Press)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
8 reps
RPE 8
4
Seal Row
3
6 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
3
8 reps
RPE 8
7
Calf Raise (Leg Press)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
8 reps
RPE 8
4
Seal Row
3
6 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
3
8 reps
RPE 8
7
Calf Raise (Leg Press)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
8 reps
RPE 8
4
Seal Row
3
6 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
3
8 reps
RPE 8
7
Calf Raise (Leg Press)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
8 reps
RPE 8
4
Seal Row
3
6 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
3
8 reps
RPE 8
7
Calf Raise (Leg Press)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
8 reps
RPE 8
4
Seal Row
3
6 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
3
8 reps
RPE 8
7
Calf Raise (Leg Press)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Lateral Raise (Cable)
3
8 reps
RPE 8
4
Seal Row
3
6 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
6
Bayesian Curl
3
8 reps
RPE 8
7
Calf Raise (Leg Press)
4
15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
3
Hack Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
6
Hanging Leg Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
7
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8
@8
@8
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
4
Arnold Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
6
Around The World
1 Set
1 Set
10 Reps
10 Reps
@8
@8
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
8
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
@8
@8
@8
@8
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
5
Bent Over Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
7
Concentration Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
8
21s (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@8
@8
9
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
Day 4
1
Single-Leg Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Pendulum Squat
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
3
Single Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
7
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
8
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@9
@9
@9
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@8
@8
@8
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Seal Row
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
6
Bayesian Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8