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by KZISIM

Program Description

oti einai tora

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 23, 2025 09:30
  • Last Edited
    Apr 23, 2025 09:30
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BlogBannerPC
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
-
2
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
5-8 reps
-
4
AD Press (Smith Machine)
2
8-12 reps
-
5
Shrug Smith
2
8-12 reps
-
6
Lateral Raise (Cable)
2
10-15 reps
-
7
Rear Delt Fly (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
-
2
Romanian Deadlift (Barbell)
2
6-10 reps
-
3
Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bicep Curl (Cable)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Cable Crunch
2
10-15 reps
-
7
Hammer Curl (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
-
2
Push Up (Weighted)
2
8-12 reps
-
3
Lat Pulldown (Single Arm)
2
8-12 reps
-
4
Shoulder Press (Machine)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Cable)
2
10-15 reps
-
7
Shrug Smith
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-12 reps
-
2
Leg Extension
2
8-12 reps
-
3
JM Press (Smith Machine)
2
8-12 reps
-
4
Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Standing Calf Raise
2
10-15 reps
-
6
Hanging Leg Raise
2
AMRAP
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Barbell Row
2 Sets
8-12 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
3
Pull-Up (Weighted)
2 Sets
5-8 Reps
-
4
AD Press (Smith Machine)
2 Sets
8-12 Reps
-
5
Shrug Smith
2 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
7
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
-
Day 2
1
Squat (Smith Machine)
2 Sets
6-10 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
4
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
5
Standing Calf Raise
2 Sets
10-15 Reps
-
6
Cable Crunch
2 Sets
10-15 Reps
-
7
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
Day 3
1
T-Bar Row
2 Sets
8-12 Reps
-
2
Push Up (Weighted)
2 Sets
8-12 Reps
-
3
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
-
4
Shoulder Press (Machine)
2 Sets
8-12 Reps
-
5
Upright Row (Cable)
2 Sets
10-15 Reps
-
6
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
-
7
Shrug Smith
2 Sets
8-12 Reps
-
Day 4
1
Back Extension (Weighted)
2 Sets
8-12 Reps
-
2
Leg Extension
2 Sets
8-12 Reps
-
3
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
5
Standing Calf Raise
2 Sets
10-15 Reps
-
6
Hanging Leg Raise
2 Sets
AMRAP
-
7
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-