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Jap bodybuilding program of pain

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Program Description

Program be painful and shit but works and shit type shit on folk and shit

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 02, 2026 02:06
  • Last Edited
    Mar 02, 2026 02:55
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.2%
Chest
12.1%
Upper Back
11.6%
Triceps
11.4%
Lats
9.9%
Biceps
9.7%
Abs
5.1%
Forearms
4.6%
Quadriceps
4.6%
Hamstrings
4.6%
Middle Delts
4.2%
Rear Delts
2.7%
Glutes
2.3%
Calves
1.1%
Adductors
0.6%
Abductors
0.6%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Decline Bench Press (Barbell)
3
8 reps
RPE 8
4
Fly Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Ab Wheel
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Decline Bench Press (Barbell)
3
8 reps
RPE 8
4
Fly Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Ab Wheel
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Decline Bench Press (Barbell)
3
8 reps
RPE 8
4
Fly Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Ab Wheel
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Decline Bench Press (Barbell)
3
8 reps
RPE 8
4
Fly Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Ab Wheel
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Decline Bench Press (Barbell)
3
8 reps
RPE 8
4
Fly Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Ab Wheel
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Decline Bench Press (Barbell)
3
8 reps
RPE 8
4
Fly Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Ab Wheel
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
RPE 8
2
Bicep Curl (Barbell)
2
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
RPE 8
2
Bicep Curl (Barbell)
2
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
RPE 8
2
Bicep Curl (Barbell)
2
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
RPE 8
2
Bicep Curl (Barbell)
2
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
RPE 8
2
Bicep Curl (Barbell)
2
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
8 reps
RPE 8
2
Bicep Curl (Barbell)
2
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Standing Calf Raise
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
6
Wrist Curls
2
15 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Standing Calf Raise
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
6
Wrist Curls
2
15 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Standing Calf Raise
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
6
Wrist Curls
2
15 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Standing Calf Raise
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
6
Wrist Curls
2
15 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Standing Calf Raise
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
6
Wrist Curls
2
15 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Standing Calf Raise
3
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
6
Wrist Curls
2
15 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Decline Bench Press (Barbell)
3
8 reps
RPE 8
4
Fly Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Ab Wheel
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Decline Bench Press (Barbell)
3
8 reps
RPE 8
4
Fly Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Ab Wheel
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Decline Bench Press (Barbell)
3
8 reps
RPE 8
4
Fly Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Ab Wheel
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Decline Bench Press (Barbell)
3
8 reps
RPE 8
4
Fly Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Ab Wheel
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Decline Bench Press (Barbell)
3
8 reps
RPE 8
4
Fly Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Ab Wheel
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Decline Bench Press (Barbell)
3
8 reps
RPE 8
4
Fly Press (Dumbbell)
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 8
7
Ab Wheel
3
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
3
Lying Side Lateral Raise
3
8 reps
RPE 8
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lu Raise
2
8 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 8
7
Leg Extension
3
12 reps
RPE 8
8
Leg Curl
3
12 reps
RPE 8
9
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
10
Better Wrist Curl
2
10 reps
RPE 8
11
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
3
Lying Side Lateral Raise
3
8 reps
RPE 8
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lu Raise
2
8 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 8
7
Leg Extension
3
12 reps
RPE 8
8
Leg Curl
3
12 reps
RPE 8
9
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
10
Better Wrist Curl
2
10 reps
RPE 8
11
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
3
Lying Side Lateral Raise
3
8 reps
RPE 8
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lu Raise
2
8 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 8
7
Leg Extension
3
12 reps
RPE 8
8
Leg Curl
3
12 reps
RPE 8
9
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
10
Better Wrist Curl
2
10 reps
RPE 8
11
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
3
Lying Side Lateral Raise
3
8 reps
RPE 8
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lu Raise
2
8 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 8
7
Leg Extension
3
12 reps
RPE 8
8
Leg Curl
3
12 reps
RPE 8
9
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
10
Better Wrist Curl
2
10 reps
RPE 8
11
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
3
Lying Side Lateral Raise
3
8 reps
RPE 8
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lu Raise
2
8 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 8
7
Leg Extension
3
12 reps
RPE 8
8
Leg Curl
3
12 reps
RPE 8
9
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
10
Better Wrist Curl
2
10 reps
RPE 8
11
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
3
Lying Side Lateral Raise
3
8 reps
RPE 8
4
Upright Row (Barbell)
3
8 reps
RPE 8
5
Lu Raise
2
8 reps
RPE 8
6
Leg Press (45 Degrees)
3
8 reps
RPE 8
7
Leg Extension
3
12 reps
RPE 8
8
Leg Curl
3
12 reps
RPE 8
9
Hammer Curl (Dumbbell)
2
12 reps
RPE 8
10
Better Wrist Curl
2
10 reps
RPE 8
11
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Assisted)
4 Sets
8 Reps
@8
2
Barbell Row
3 Sets
8 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Decline Bench Press (Barbell)
3 Sets
8 Reps
@8
4
Fly Press (Dumbbell)
3 Sets
10 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
6
Cable Crunch
3 Sets
12 Reps
@8
7
Ab Wheel
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Close Grip)
2 Sets
8 Reps
@8
2
Bicep Curl (Barbell)
2 Sets
8 Reps
@8
3
Skull Crusher (Barbell)
2 Sets
12 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
12 Reps
@8
5
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@8
6
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@8
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Standing Calf Raise
3 Sets
12 Reps
@8
5
Hammer Curl (Dumbbell)
2 Sets
15 Reps
@8
6
Wrist Curls
2 Sets
15 Reps
@8
7
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 5
1
Pull-Up (Assisted)
4 Sets
8 Reps
@8
2
Barbell Row
3 Sets
8 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
@8
4
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
Day 6
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Decline Bench Press (Barbell)
3 Sets
8 Reps
@8
4
Fly Press (Dumbbell)
3 Sets
10 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
6
Cable Crunch
3 Sets
12 Reps
@8
7
Ab Wheel
3 Sets
8 Reps
@8
Day 7
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
3
Lying Side Lateral Raise
3 Sets
8 Reps
@8
4
Upright Row (Barbell)
3 Sets
8 Reps
@8
5
Lu Raise
2 Sets
8 Reps
@8
6
Leg Press (45 Degrees)
3 Sets
8 Reps
@8
7
Leg Extension
3 Sets
12 Reps
@8
8
Leg Curl
3 Sets
12 Reps
@8
9
Hammer Curl (Dumbbell)
2 Sets
12 Reps
@8
10
Better Wrist Curl
2 Sets
10 Reps
@8
11
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8