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BoostcampPNG

Dr. Norton PHAT + Cardio

by Trey McArthur
1 athletes joined

Program Description

Not for everyone

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 17, 2025 01:22
  • Last Edited
    Jun 30, 2025 08:24

Summary

Unleash your potential with the Dr. Norton PHAT + Cardio program, a comprehensive 6-week journey designed to build strength and endurance. This 7-day-a-week regimen combines power hypertrophy adaptive training with dedicated cardio sessions, ensuring balanced muscle development and fat loss. Each workout targets specific muscle groups with a mix of compound lifts and supersets, keeping your body challenged and engaged. Equip yourself with the full gym setup and prepare to transform your physique and boost your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2A
Bent Over Row (Dumbbell)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Lat Pulldown
2
15 reps
-
3B
Single Arm Iso Row
2
12 reps
-
3C
Reverse Pec Deck
2
12 reps
-
4
Seated Military Press (Barbell)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2A
Bent Over Row (Dumbbell)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Lat Pulldown
2
15 reps
-
3B
Single Arm Iso Row
2
12 reps
-
3C
Reverse Pec Deck
2
12 reps
-
4
Seated Military Press (Barbell)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2A
Bent Over Row (Dumbbell)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Lat Pulldown
2
15 reps
-
3B
Single Arm Iso Row
2
12 reps
-
3C
Reverse Pec Deck
2
12 reps
-
4
Seated Military Press (Barbell)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2A
Bent Over Row (Dumbbell)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Lat Pulldown
2
15 reps
-
3B
Single Arm Iso Row
2
12 reps
-
3C
Reverse Pec Deck
2
12 reps
-
4
Seated Military Press (Barbell)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2A
Bent Over Row (Dumbbell)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Lat Pulldown
2
15 reps
-
3B
Single Arm Iso Row
2
12 reps
-
3C
Reverse Pec Deck
2
12 reps
-
4
Seated Military Press (Barbell)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
6
3 reps
-
2A
Bent Over Row (Dumbbell)
3
12 reps
-
2B
Lateral Raise (Dumbbell)
3
15 reps
-
3A
Lat Pulldown
2
15 reps
-
3B
Single Arm Iso Row
2
12 reps
-
3C
Reverse Pec Deck
2
12 reps
-
4
Seated Military Press (Barbell)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
7
3 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4A
Incline Curl (Dumbbell)
2
20 reps
-
4B
Tricep Kickback
2
20 reps
-
5A
Preacher Curl (Barbell)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Concentration Curl
2
15 reps
-
6B
Overhead Tricep Extension (Cable)
2
15 reps
-
7A
Decline Crunch (Weighted)
3
25 reps
-
7B
Russian Twist (Dumbbell)
3
30 reps
-
7C
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
7
3 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4A
Incline Curl (Dumbbell)
2
20 reps
-
4B
Tricep Kickback
2
20 reps
-
5A
Preacher Curl (Barbell)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Concentration Curl
2
15 reps
-
6B
Overhead Tricep Extension (Cable)
2
15 reps
-
7A
Decline Crunch (Weighted)
3
25 reps
-
7B
Russian Twist (Dumbbell)
3
30 reps
-
7C
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
7
3 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4A
Incline Curl (Dumbbell)
2
20 reps
-
4B
Tricep Kickback
2
20 reps
-
5A
Preacher Curl (Barbell)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Concentration Curl
2
15 reps
-
6B
Overhead Tricep Extension (Cable)
2
15 reps
-
7A
Decline Crunch (Weighted)
3
25 reps
-
7B
Russian Twist (Dumbbell)
3
30 reps
-
7C
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
7
3 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4A
Incline Curl (Dumbbell)
2
20 reps
-
4B
Tricep Kickback
2
20 reps
-
5A
Preacher Curl (Barbell)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Concentration Curl
2
15 reps
-
6B
Overhead Tricep Extension (Cable)
2
15 reps
-
7A
Decline Crunch (Weighted)
3
25 reps
-
7B
Russian Twist (Dumbbell)
3
30 reps
-
7C
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
7
3 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4A
Incline Curl (Dumbbell)
2
20 reps
-
4B
Tricep Kickback
2
20 reps
-
5A
Preacher Curl (Barbell)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Concentration Curl
2
15 reps
-
6B
Overhead Tricep Extension (Cable)
2
15 reps
-
7A
Decline Crunch (Weighted)
3
25 reps
-
7B
Russian Twist (Dumbbell)
3
30 reps
-
7C
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
7
3 reps
-
2
Incline Bench Press (Dumbbell)
3
15 reps
-
3
Incline Bench Press (Barbell)
3
12 reps
-
4A
Incline Curl (Dumbbell)
2
20 reps
-
4B
Tricep Kickback
2
20 reps
-
5A
Preacher Curl (Barbell)
3
12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
6A
Concentration Curl
2
15 reps
-
6B
Overhead Tricep Extension (Cable)
2
15 reps
-
7A
Decline Crunch (Weighted)
3
25 reps
-
7B
Russian Twist (Dumbbell)
3
30 reps
-
7C
Lying Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
6
5 reps
-
2
Hack Squat
3
12 reps
-
3A
Romanian Deadlift (Barbell)
3
12 reps
-
3B
Leg Extension
3
15 reps
-
4A
Leg Press (45 Degrees)
2
15 reps
-
4B
Calf Raise (Leg Press)
2
20 reps
-
4C
Lying Leg Curl
2
15 reps
-
5A
Leg Curl
2
20 reps
-
5B
Seated Calf Raise
2
20 reps
-
6
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
6
5 reps
-
2
Hack Squat
3
12 reps
-
3A
Romanian Deadlift (Barbell)
3
12 reps
-
3B
Leg Extension
3
15 reps
-
4A
Leg Press (45 Degrees)
2
15 reps
-
4B
Calf Raise (Leg Press)
2
20 reps
-
4C
Lying Leg Curl
2
15 reps
-
5A
Leg Curl
2
20 reps
-
5B
Seated Calf Raise
2
20 reps
-
6
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
6
5 reps
-
2
Hack Squat
3
12 reps
-
3A
Romanian Deadlift (Barbell)
3
12 reps
-
3B
Leg Extension
3
15 reps
-
4A
Leg Press (45 Degrees)
2
15 reps
-
4B
Calf Raise (Leg Press)
2
20 reps
-
4C
Lying Leg Curl
2
15 reps
-
5A
Leg Curl
2
20 reps
-
5B
Seated Calf Raise
2
20 reps
-
6
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
6
5 reps
-
2
Hack Squat
3
12 reps
-
3A
Romanian Deadlift (Barbell)
3
12 reps
-
3B
Leg Extension
3
15 reps
-
4A
Leg Press (45 Degrees)
2
15 reps
-
4B
Calf Raise (Leg Press)
2
20 reps
-
4C
Lying Leg Curl
2
15 reps
-
5A
Leg Curl
2
20 reps
-
5B
Seated Calf Raise
2
20 reps
-
6
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
6
5 reps
-
2
Hack Squat
3
12 reps
-
3A
Romanian Deadlift (Barbell)
3
12 reps
-
3B
Leg Extension
3
15 reps
-
4A
Leg Press (45 Degrees)
2
15 reps
-
4B
Calf Raise (Leg Press)
2
20 reps
-
4C
Lying Leg Curl
2
15 reps
-
5A
Leg Curl
2
20 reps
-
5B
Seated Calf Raise
2
20 reps
-
6
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
6
5 reps
-
2
Hack Squat
3
12 reps
-
3A
Romanian Deadlift (Barbell)
3
12 reps
-
3B
Leg Extension
3
15 reps
-
4A
Leg Press (45 Degrees)
2
15 reps
-
4B
Calf Raise (Leg Press)
2
20 reps
-
4C
Lying Leg Curl
2
15 reps
-
5A
Leg Curl
2
20 reps
-
5B
Seated Calf Raise
2
20 reps
-
6
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stair Climber
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stair Climber
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2A
Pull-Up (Weighted)
2
10 reps
-
2B
Dip (Weighted)
2
10 reps
-
2C
Reverse Pec Deck
2
10 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Bent Over Row (Dumbbell)
3
5 reps
-
5
Military Press (Barbell)
3
8 reps
-
6A
Skull Crusher (Barbell)
3
8 reps
-
6B
Bicep Curl (Barbell)
3
8 reps
-
6C
Chest Fly (Machine)
3
10 reps
-
7A
Decline Sit Up (Weighted)
3
15 reps
-
7B
Russian Twist (Dumbbell)
3
30 reps
-
7C
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2A
Pull-Up (Weighted)
2
10 reps
-
2B
Dip (Weighted)
2
10 reps
-
2C
Reverse Pec Deck
2
10 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Bent Over Row (Dumbbell)
3
5 reps
-
5
Military Press (Barbell)
3
8 reps
-
6A
Skull Crusher (Barbell)
3
8 reps
-
6B
Bicep Curl (Barbell)
3
8 reps
-
6C
Chest Fly (Machine)
3
10 reps
-
7A
Decline Sit Up (Weighted)
3
15 reps
-
7B
Russian Twist (Dumbbell)
3
30 reps
-
7C
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2A
Pull-Up (Weighted)
2
10 reps
-
2B
Dip (Weighted)
2
10 reps
-
2C
Reverse Pec Deck
2
10 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Bent Over Row (Dumbbell)
3
5 reps
-
5
Military Press (Barbell)
3
8 reps
-
6A
Skull Crusher (Barbell)
3
8 reps
-
6B
Bicep Curl (Barbell)
3
8 reps
-
6C
Chest Fly (Machine)
3
10 reps
-
7A
Decline Sit Up (Weighted)
3
15 reps
-
7B
Russian Twist (Dumbbell)
3
30 reps
-
7C
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2A
Pull-Up (Weighted)
2
10 reps
-
2B
Dip (Weighted)
2
10 reps
-
2C
Reverse Pec Deck
2
10 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Bent Over Row (Dumbbell)
3
5 reps
-
5
Military Press (Barbell)
3
8 reps
-
6A
Skull Crusher (Barbell)
3
8 reps
-
6B
Bicep Curl (Barbell)
3
8 reps
-
6C
Chest Fly (Machine)
3
10 reps
-
7A
Decline Sit Up (Weighted)
3
15 reps
-
7B
Russian Twist (Dumbbell)
3
30 reps
-
7C
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2A
Pull-Up (Weighted)
2
10 reps
-
2B
Dip (Weighted)
2
10 reps
-
2C
Reverse Pec Deck
2
10 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Bent Over Row (Dumbbell)
3
5 reps
-
5
Military Press (Barbell)
3
8 reps
-
6A
Skull Crusher (Barbell)
3
8 reps
-
6B
Bicep Curl (Barbell)
3
8 reps
-
6C
Chest Fly (Machine)
3
10 reps
-
7A
Decline Sit Up (Weighted)
3
15 reps
-
7B
Russian Twist (Dumbbell)
3
30 reps
-
7C
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2A
Pull-Up (Weighted)
2
10 reps
-
2B
Dip (Weighted)
2
10 reps
-
2C
Reverse Pec Deck
2
10 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Bent Over Row (Dumbbell)
3
5 reps
-
5
Military Press (Barbell)
3
8 reps
-
6A
Skull Crusher (Barbell)
3
8 reps
-
6B
Bicep Curl (Barbell)
3
8 reps
-
6C
Chest Fly (Machine)
3
10 reps
-
7A
Decline Sit Up (Weighted)
3
15 reps
-
7B
Russian Twist (Dumbbell)
3
30 reps
-
7C
Lying Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
-
1B
Standing Calf Raise
3
10 reps
-
2
Hack Squat
2
8 reps
-
3
Stiff Leg Deadlift
3
6 reps
-
4A
Leg Curl
2
10 reps
-
4B
Leg Extension
2
10 reps
-
4C
Seated Calf Raise
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
-
1B
Standing Calf Raise
3
10 reps
-
2
Hack Squat
2
8 reps
-
3
Stiff Leg Deadlift
3
6 reps
-
4A
Leg Curl
2
10 reps
-
4B
Leg Extension
2
10 reps
-
4C
Seated Calf Raise
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
-
1B
Standing Calf Raise
3
10 reps
-
2
Hack Squat
2
8 reps
-
3
Stiff Leg Deadlift
3
6 reps
-
4A
Leg Curl
2
10 reps
-
4B
Leg Extension
2
10 reps
-
4C
Seated Calf Raise
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
-
1B
Standing Calf Raise
3
10 reps
-
2
Hack Squat
2
8 reps
-
3
Stiff Leg Deadlift
3
6 reps
-
4A
Leg Curl
2
10 reps
-
4B
Leg Extension
2
10 reps
-
4C
Seated Calf Raise
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
-
1B
Standing Calf Raise
3
10 reps
-
2
Hack Squat
2
8 reps
-
3
Stiff Leg Deadlift
3
6 reps
-
4A
Leg Curl
2
10 reps
-
4B
Leg Extension
2
10 reps
-
4C
Seated Calf Raise
2
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5 reps
-
1B
Standing Calf Raise
3
10 reps
-
2
Hack Squat
2
8 reps
-
3
Stiff Leg Deadlift
3
6 reps
-
4A
Leg Curl
2
10 reps
-
4B
Leg Extension
2
10 reps
-
4C
Seated Calf Raise
2
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Yoga
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Yoga
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Yoga
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Yoga
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Yoga
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Yoga
1
20 mins
-
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Dumbbell)
7 Sets
3 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
4A
Incline Curl (Dumbbell)
2 Sets
20 Reps
-
4B
Tricep Kickback
2 Sets
20 Reps
-
5A
Preacher Curl (Barbell)
3 Sets
12 Reps
-
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6A
Concentration Curl
2 Sets
15 Reps
-
6B
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
-
7A
Decline Crunch (Weighted)
3 Sets
25 Reps
-
7B
Russian Twist (Dumbbell)
3 Sets
30 Reps
-
7C
Lying Leg Raise
3 Sets
20 Reps
-
Day 3
1
Bulgarian Split Squat (Barbell)
6 Sets
5 Reps
-
2
Hack Squat
3 Sets
12 Reps
-
3A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3B
Leg Extension
3 Sets
15 Reps
-
4A
Leg Press (45 Degrees)
2 Sets
15 Reps
-
4B
Calf Raise (Leg Press)
2 Sets
20 Reps
-
4C
Lying Leg Curl
2 Sets
15 Reps
-
5A
Leg Curl
2 Sets
20 Reps
-
5B
Seated Calf Raise
2 Sets
20 Reps
-
6
Stretching
1 Set
10 mins
-
Day 4
1
Treadmill
1 Set
10 mins
-
2
Stair Climber
1 Set
20 mins
-
Day 6
1A
Squat (Barbell)
3 Sets
5 Reps
-
1B
Standing Calf Raise
3 Sets
10 Reps
-
2
Hack Squat
2 Sets
8 Reps
-
3
Stiff Leg Deadlift
3 Sets
6 Reps
-
4A
Leg Curl
2 Sets
10 Reps
-
4B
Leg Extension
2 Sets
10 Reps
-
4C
Seated Calf Raise
2 Sets
10 Reps
-
Day 7
1
Stretching
1 Set
10 mins
-
2
Yoga
1 Set
20 mins
-
Day 1
1
Pendlay Row
6 Sets
3 Reps
-
2A
Bent Over Row (Dumbbell)
3 Sets
12 Reps
-
2B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
3A
Lat Pulldown
2 Sets
15 Reps
-
3B
Single Arm Iso Row
2 Sets
12 Reps
-
3C
Reverse Pec Deck
2 Sets
12 Reps
-
4
Seated Military Press (Barbell)
3 Sets
12 Reps
-
5
Seated Row (Cable)
3 Sets
12 Reps
-
6
Cardio
1 Set
10 mins
-
Day 5
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2A
Pull-Up (Weighted)
2 Sets
10 Reps
-
2B
Dip (Weighted)
2 Sets
10 Reps
-
2C
Reverse Pec Deck
2 Sets
10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
8 Reps
-
4
Bent Over Row (Dumbbell)
3 Sets
5 Reps
-
5
Military Press (Barbell)
3 Sets
8 Reps
-
6A
Skull Crusher (Barbell)
3 Sets
8 Reps
-
6B
Bicep Curl (Barbell)
3 Sets
8 Reps
-
6C
Chest Fly (Machine)
3 Sets
10 Reps
-
7A
Decline Sit Up (Weighted)
3 Sets
15 Reps
-
7B
Russian Twist (Dumbbell)
3 Sets
30 Reps
-
7C
Lying Leg Raise
3 Sets
20 Reps
-