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BoostcampPNG

Upper/Lower/Arms

by Máximo Burtnik

Program Description

U/L/A

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 18, 2025 08:08
  • Last Edited
    Nov 18, 2025 08:12
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.7%
Upper Back
10.1%
Chest
9%
Quadriceps
8.7%
Biceps
8.5%
Glutes
8.1%
Hamstrings
7.7%
Front Delts
7.4%
Abs
7.1%
Lats
6.8%
Middle Delts
5.8%
Calves
3.2%
Rear Delts
3.2%
Adductors
2.2%
Forearms
0.8%
Lower Back
0.8%
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
6 reps
RPE 7
2
Lat Pulldown
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
7 reps
RPE 7
2
Lat Pulldown
3
6 reps
RPE 10
3
Overhead Press (Barbell)
3
10 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
7 reps
RPE 7
2
Lat Pulldown
3
6 reps
RPE 9
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
7 reps
RPE 8
2
Lat Pulldown
3
6 reps
RPE 9
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
7 reps
RPE 8
2
Lat Pulldown
3
6 reps
RPE 9
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
7 reps
RPE 8
2
Lat Pulldown
3
6 reps
RPE 9
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
7 reps
RPE 8
2
Lat Pulldown
3
6 reps
RPE 9
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
7 reps
RPE 8
2
Lat Pulldown
3
6 reps
RPE 9
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
7 reps
RPE 8
2
Lat Pulldown
3
6 reps
RPE 9
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
3
10 reps
RPE 10
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
3
10 reps
RPE 10
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
3
10 reps
RPE 10
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
3
10 reps
RPE 10
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
3
10 reps
RPE 10
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
3
10 reps
RPE 10
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
3
10 reps
RPE 10
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
3
10 reps
RPE 10
7
Cable Crunch
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Walking Lunge (Dumbbell)
3
15 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 10
4
Seated Hamstring Curl
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Calf Raise (Leg Press)
3
10 reps
RPE 10
7
Cable Crunch
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
T-Bar Row
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
8 reps
RPE 9
5
Face Pull
3
15 reps
RPE 8
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Alternating Dumbbell Curl
3
8 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
T-Bar Row
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
8 reps
RPE 9
5
Face Pull
3
15 reps
RPE 8
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Alternating Dumbbell Curl
3
8 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
T-Bar Row
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
8 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Alternating Dumbbell Curl
3
8 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
T-Bar Row
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
8 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Alternating Dumbbell Curl
3
8 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
T-Bar Row
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
8 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Alternating Dumbbell Curl
3
8 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
T-Bar Row
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
8 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Alternating Dumbbell Curl
3
8 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
T-Bar Row
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
8 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Alternating Dumbbell Curl
3
8 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
T-Bar Row
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
8 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Alternating Dumbbell Curl
3
8 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
T-Bar Row
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
8 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Lateral Raise (Cable)
3
8 reps
RPE 10
7
Alternating Dumbbell Curl
3
8 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Machine)
4
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Calf Raise (Leg Press)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
4
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Calf Raise (Leg Press)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
4
8 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Hammer Curl (Dumbbell)
2
15 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 9
2
Hammer Curl (Dumbbell)
2
15 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 9
2
Hammer Curl (Dumbbell)
2
15 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 9
2
Hammer Curl (Dumbbell)
2
15 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 9
2
Hammer Curl (Dumbbell)
2
15 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 9
2
Hammer Curl (Dumbbell)
2
15 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 9
2
Hammer Curl (Dumbbell)
2
15 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 9
2
Hammer Curl (Dumbbell)
2
15 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 9
2
Hammer Curl (Dumbbell)
2
15 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Chest Fly (Cable)
4 Sets
6 Reps
@7
2
Lat Pulldown
3 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@10
@10
@10
3
Overhead Press (Barbell)
3 Sets
10 Reps
@8
4
T-Bar Row
3 Sets
12 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
7
Face Pull
3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@8
2
Walking Lunge (Dumbbell)
3 Sets
15 Reps
@9
3
Hip Thrust (Machine)
3 Sets
8 Reps
@10
4
Seated Hamstring Curl
3 Sets
10 Reps
@9
5
Leg Extension
3 Sets
10 Reps
@9
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
7
Cable Crunch
1 Set
1 Set
1 Set
@10
@10
@10
Day 3
1
Lat Pulldown
3 Sets
6 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
T-Bar Row
3 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Chest Fly (Cable)
3 Sets
8 Reps
@9
5
Face Pull
3 Sets
15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
8 Reps
@10
7
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
8
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
@7
2
Hip Thrust (Machine)
4 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@9
4
Seated Hamstring Curl
3 Sets
8 Reps
@9
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
6
Leg Raise (Captain's Chair)
3 Sets
@10
Day 5
1
Overhead Press (Barbell)
3 Sets
5 Reps
@9
2
Hammer Curl (Dumbbell)
2 Sets
15 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
@10
@10
@10