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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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.8%
Triceps
10.3%
Abs
10%
Quadriceps
8.9%
Hamstrings
8.4%
Chest
8.3%
Lats
7.4%
Biceps
6.7%
Front Delts
6.7%
Glutes
6.6%
Middle Delts
3.8%
Calves
3.7%
Lower Back
2.5%
Rear Delts
1.9%
Other
1.2%
Cardio
1.2%
Forearms
0.9%
Adductors
0.5%
Abductors
0.2%
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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
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
-