Program Description
🧠Falen = spierfalen, niet vormfalen → dat laatste verhoogt risico. 🔧Beste veilige power-push lifts voor Latarjet met behoud kracht + hypertrofie zonder risico op anterieure instabiliteit.: -Close-grip bench -Swiss bar bench (indien mogelijk) -Flat DB press zwaar -Landmine press -Heavy dips (alleen als pijnvrij) ⚡ Snelle checklist: zo weet je of je push-dagen veilig zijn -Ellebogen 30–60° van romp (niet te wijd) -Handen nooit achter schouderlijn (ROM limiteren als nodig) -Geen zware overhead variaties vóór je sterk bent in horizontale pressing -Minstens 2× per week face pulls of rear-delt 🔥 REGELS VOOR JE REVERSE PYRAMID 100/90/80% -Set 1 bepaalt het gewicht (8 reps @ 100%) -Set 2 en 3 = automatisch 90% en 80% -Geen aanpassing binnen de training — alleen tussen trainingen -Gewicht omhoog volgende training als: -8 / 10 / 12 haalt → +2,5 kg total -Eén rep tekort op één van de sets → zelfde gewicht, reps verbeteren -Twee trainingen stagnatie → –2,5% reset en opnieuw opbouwen
Program Overview
- LevelAdvanced, Intermediate
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedNov 22, 2025 10:12
- Last EditedDec 01, 2025 10:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Upper Back
10.9%
Chest
9.4%
Front Delts
9.2%
Glutes
8.7%
Hamstrings
8.7%
Quadriceps
7.9%
Biceps
7.5%
Lats
7.2%
Abs
5.4%
Rear Delts
2.9%
Lower Back
2.6%
Middle Delts
2.1%
Forearms
1.7%
Adductors
1.6%
Abductors
1.3%
Calves
1.1%
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4.8 Stars with 10, 000+ Ratings
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ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Smith Machine)
2
6 reps
RPE 6
2
Pendlay Row
2
6 reps
-
3A
Incline Bench Press (Dumbbell)
1
1
8 reps
10 reps
-
-
3B
Lat Pulldown
1
1
8 reps
10 reps
-
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Band Face Pull
2
12 reps
-
6A
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6B
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
RPE 7
2
Seated Row (Cable)
4
6 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
100%
90%
80%
3B
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
100%
90%
80%
4
Lateral Raise (Cable)
2
10 reps
RPE 7
5
Band Face Pull
2
12 reps
RPE 7
6A
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6B
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5 reps
RPE 7
2
Seated Row (Cable)
4
5 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
3B
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Lateral Raise (Cable)
2
10 reps
RPE 7
5
Band Face Pull
2
12 reps
RPE 7
6A
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6B
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4 reps
RPE 8
2
Seated Row (Cable)
4
4 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
100%
90%
80%
3B
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
100%
90%
80%
4
Lateral Raise (Cable)
2
10 reps
RPE 7
5
Band Face Pull
2
12 reps
RPE 7
6A
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6B
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3 reps
RPE 9
2
Seated Row (Cable)
5
3 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 7
RPE 8
3B
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 8
4
Lateral Raise (Cable)
2
10 reps
RPE 8
5
Band Face Pull
2
12 reps
RPE 8
6A
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
6B
Overhead Extension (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
2 reps
RPE 10
2
Seated Row (Cable)
5
3 reps
RPE 10
3A
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
100%
90%
80%
3B
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
100%
90%
80%
4
Lateral Raise (Cable)
2
10 reps
RPE 9
5
Band Face Pull
2
12 reps
RPE 9
6A
Hammer Curl (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6B
Overhead Extension (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
1
10 reps
RPE 9
1B
Calf Raise (Leg Press)
1
10 reps
RPE 9
2A
Hip Thrust (Machine)
1
10 reps
RPE 9
2B
Tibialis Raise
3
20 reps
RPE 9
3A
Split Squat (Dumbbell)
2
12 reps
RPE 7
3B
Deadlift (Dumbbell)
4
8 reps
RPE 7
4A
Abs Crunch (Weighted)
1
10 reps
RPE 9
4B
Lying Leg Curl
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
1
10 reps
RPE 9
1B
Calf Raise (Leg Press)
1
10 reps
RPE 9
2A
Hip Thrust (Machine)
1
10 reps
RPE 9
2B
Tibialis Raise
3
20 reps
RPE 9
3A
Split Squat (Dumbbell)
2
12 reps
RPE 7
3B
Deadlift (Dumbbell)
4
8 reps
RPE 7
4A
Abs Crunch (Weighted)
1
10 reps
RPE 9
4B
Lying Leg Curl
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
1
10 reps
RPE 9
1B
Calf Raise (Leg Press)
1
10 reps
RPE 9
2A
Hip Thrust (Machine)
1
10 reps
RPE 9
2B
Tibialis Raise
3
20 reps
RPE 9
3A
Split Squat (Dumbbell)
3
12 reps
RPE 7
3B
Deadlift (Dumbbell)
4
8 reps
RPE 7
4A
Abs Crunch (Weighted)
1
10 reps
RPE 9
4B
Lying Leg Curl
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
1
10 reps
RPE 9
1B
Calf Raise (Leg Press)
1
10 reps
RPE 9
2A
Hip Thrust (Machine)
1
10 reps
RPE 9
2B
Tibialis Raise
3
20 reps
RPE 9
3A
Split Squat (Dumbbell)
3
12 reps
RPE 7
3B
Deadlift (Dumbbell)
4
8 reps
RPE 7
4A
Abs Crunch (Weighted)
1
10 reps
RPE 9
4B
Lying Leg Curl
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
1
10 reps
RPE 9
1B
Calf Raise (Leg Press)
1
10 reps
RPE 9
2A
Hip Thrust (Machine)
1
10 reps
RPE 9
2B
Tibialis Raise
3
20 reps
RPE 9
3A
Split Squat (Dumbbell)
4
12 reps
RPE 7
3B
Deadlift (Dumbbell)
4
8 reps
RPE 7
4A
Abs Crunch (Weighted)
1
10 reps
RPE 9
4B
Lying Leg Curl
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Press
1
10 reps
RPE 9
1B
Calf Raise (Leg Press)
1
10 reps
RPE 9
2A
Hip Thrust (Machine)
1
10 reps
RPE 9
2B
Tibialis Raise
3
20 reps
RPE 9
3A
Split Squat (Dumbbell)
4
12 reps
RPE 7
3B
Deadlift (Dumbbell)
4
8 reps
RPE 7
4A
Abs Crunch (Weighted)
1
10 reps
RPE 9
4B
Lying Leg Curl
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
-
2A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2B
Kroc Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
3
Bayesian Curl
2
12 reps
-
4A
Pec Deck (Machine)
2
15 reps
-
4B
Reverse Pec Deck
2
15 reps
-
4C
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
7 reps
RPE 7
2A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2B
Kroc Row
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
3
Bayesian Curl
3
12 reps
RPE 7
4
Pec Deck (Machine)
2
15 reps
RPE 7
5
Reverse Pec Deck
2
15 reps
RPE 7
6
Hanging Leg Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 7
2A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
100%
90%
80%
2B
Kroc Row
1
1
1
8 reps
10 reps
12 reps
100%
90%
80%
3
Bayesian Curl
3
12 reps
RPE 7
4
Pec Deck (Machine)
2
15 reps
RPE 7
5
Reverse Pec Deck
2
15 reps
RPE 7
6
Hanging Leg Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8
2A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2B
Kroc Row
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
3
Bayesian Curl
3
12 reps
RPE 7
4
Pec Deck (Machine)
2
15 reps
RPE 7
5
Reverse Pec Deck
2
15 reps
RPE 7
6
Hanging Leg Raise
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
4 reps
RPE 9
2A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
100%
90%
80%
2B
Kroc Row
1
1
1
8 reps
10 reps
12 reps
100%
90%
80%
3
Bayesian Curl
4
12 reps
RPE 8
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Reverse Pec Deck
2
15 reps
RPE 8
6
Hanging Leg Raise
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
3 reps
RPE 10
2A
Bicep Curl (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 10
2B
Kroc Row
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
3
Bayesian Curl
4
12 reps
RPE 9
4
Pec Deck (Machine)
2
15 reps
RPE 7
5
Reverse Pec Deck
2
15 reps
RPE 7
6
Hanging Leg Raise
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
10 reps
RPE 9
1B
Calf Raise (Leg Press)
1
10 reps
RPE 9
2
Single Leg Deadlift
2
10 reps
RPE 9
3A
Tibialis Raise
3
20 reps
RPE 9
3B
Hip Abduction (Band)
2
12 reps
RPE 7
4
Hip Adductor (Machine)
2
12 reps
RPE 7
5A
Leg Curl
1
10 reps
RPE 9
5B
Leg Extension
1
10 reps
RPE 9
6
Back Extension
1
20 reps
RPE 6
7
Squat (Low Bar)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
10 reps
RPE 9
1B
Calf Raise (Leg Press)
1
10 reps
RPE 9
2A
Single Leg Deadlift
3
10 reps
RPE 9
2B
Tibialis Raise
3
20 reps
RPE 9
3
Hip Abduction (Band)
2
12 reps
RPE 7
4
Hip Adductor (Machine)
2
12 reps
RPE 7
5A
Leg Curl
1
10 reps
RPE 9
5B
Leg Extension
1
10 reps
RPE 9
6
Back Extension
1
20 reps
RPE 6
7
Squat (Low Bar)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
10 reps
RPE 9
1B
Calf Raise (Leg Press)
1
10 reps
RPE 9
2A
Single Leg Deadlift
3
10 reps
RPE 9
2B
Tibialis Raise
3
20 reps
RPE 9
3
Hip Abduction (Band)
2
12 reps
RPE 7
4
Hip Adductor (Machine)
2
12 reps
RPE 7
5A
Leg Curl
1
10 reps
RPE 9
5B
Leg Extension
1
10 reps
RPE 9
5C
Back Extension
1
10 reps
RPE 9
6
Squat (Low Bar)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
10 reps
RPE 9
1B
Calf Raise (Leg Press)
1
10 reps
RPE 9
2A
Single Leg Deadlift
3
10 reps
RPE 9
2B
Tibialis Raise
3
20 reps
RPE 9
3
Hip Abduction (Band)
2
12 reps
RPE 7
4
Hip Adductor (Machine)
2
12 reps
RPE 7
5A
Leg Curl
1
10 reps
RPE 9
5B
Leg Extension
1
10 reps
RPE 9
5C
Back Extension
1
10 reps
RPE 9
6
Squat (Low Bar)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
10 reps
RPE 9
1B
Calf Raise (Leg Press)
1
10 reps
RPE 9
2A
Single Leg Deadlift
3
10 reps
RPE 9
2B
Tibialis Raise
3
20 reps
RPE 9
3
Hip Abduction (Band)
2
12 reps
RPE 7
4
Hip Adductor (Machine)
2
12 reps
RPE 7
5A
Leg Curl
1
10 reps
RPE 9
5B
Leg Extension
1
10 reps
RPE 9
5C
Back Extension
1
10 reps
RPE 9
6
Squat (Low Bar)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
10 reps
RPE 9
1B
Calf Raise (Leg Press)
1
10 reps
RPE 9
2A
Single Leg Deadlift
4
10 reps
RPE 9
2B
Tibialis Raise
4
20 reps
RPE 9
3
Hip Abduction (Band)
2
12 reps
RPE 7
4
Hip Adductor (Machine)
2
12 reps
RPE 7
5A
Leg Curl
1
10 reps
RPE 9
5B
Leg Extension
1
10 reps
RPE 9
5C
Back Extension
1
10 reps
RPE 9
6
Squat (Low Bar)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
RPE 6
2
Lateral Raise (Dumbbell)
1
15 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4A
Overhead Tricep Extension (Cable)
2
15 reps
-
4B
Standing Pullover (Cable)
2
15 reps
-
5A
Landmine Press
1
1
1
8 reps
10 reps
12 reps
-
-
-
5B
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Band Face Pull
2
12 reps
-
7
Shrug (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
-
2
Lateral Raise (Dumbbell)
1
15 reps
-
3
Pull-Up (Weighted)
3
9 reps
RPE 7
4A
Landmine Press
1
1
1
8 reps
10 reps
12 reps
100%
90%
80%
4B
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
5A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
5B
Standing Pullover (Cable)
2
15 reps
RPE 7
6
Band Face Pull
2
12 reps
RPE 7
7
Shrug (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
-
2
Lateral Raise (Dumbbell)
1
15 reps
-
3A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
3B
Standing Pullover (Cable)
2
15 reps
RPE 7
4
Pull-Up (Weighted)
3
10 reps
RPE 7
5
Band Face Pull
2
12 reps
RPE 7
6A
Landmine Press
1
1
1
8 reps
10 reps
12 reps
100%
90%
80%
6B
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
7
Shrug (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
-
2
Lateral Raise (Dumbbell)
1
15 reps
-
3A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
3B
Standing Pullover (Cable)
2
15 reps
RPE 7
4
Band Face Pull
2
12 reps
RPE 7
5A
Landmine Press
1
1
1
8 reps
10 reps
12 reps
100%
90%
80%
5B
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
6
Pull-Up (Weighted)
3
6 reps
RPE 8
7
Shrug (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
-
2
Lateral Raise (Dumbbell)
1
15 reps
-
3
Pull-Up (Weighted)
3
7 reps
RPE 9
4
Band Face Pull
2
12 reps
RPE 8
5A
Landmine Press
1
1
1
8 reps
10 reps
12 reps
100%
90%
80%
5B
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
6B
Standing Pullover (Cable)
2
15 reps
RPE 8
7
Shrug (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
15 reps
-
2
Lateral Raise (Dumbbell)
1
15 reps
-
3
Band Face Pull
2
12 reps
RPE 9
4
Pull-Up (Weighted)
3
8 reps
RPE 10
5A
Landmine Press
1
1
1
8 reps
10 reps
12 reps
100%
90%
80%
5B
Tricep Extension (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 7
RPE 7
6A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9
6B
Standing Pullover (Cable)
2
15 reps
RPE 9
7
Shrug (Dumbbell)
2
15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Smith Machine)2 Sets
6 Reps
@6
2
Pendlay Row2 Sets
6 Reps
-
3A
Incline Bench Press (Dumbbell)1 Set
1 Set
8 Reps
10 Reps
-
-
3B
Lat Pulldown1 Set
1 Set
8 Reps
10 Reps
-
-
4
Lateral Raise (Cable)2 Sets
10 Reps
-
5
Band Face Pull2 Sets
12 Reps
-
6A
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6B
Overhead Extension (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 2
1A
Single Leg Press1 Set
10 Reps
@9
1B
Calf Raise (Leg Press)1 Set
10 Reps
@9
2A
Hip Thrust (Machine)1 Set
10 Reps
@9
2B
Tibialis Raise3 Sets
20 Reps
@9
3A
Split Squat (Dumbbell)2 Sets
12 Reps
@7
3B
Deadlift (Dumbbell)4 Sets
8 Reps
@7
4A
Abs Crunch (Weighted)1 Set
10 Reps
@9
4B
Lying Leg Curl1 Set
10 Reps
@9
Day 3
1
Bench Press (Dumbbell)2 Sets
8 Reps
-
2A
Bicep Curl (Barbell)1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2B
Kroc Row1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
3
Bayesian Curl2 Sets
12 Reps
-
4A
Pec Deck (Machine)2 Sets
15 Reps
-
4B
Reverse Pec Deck2 Sets
15 Reps
-
4C
Hanging Leg Raise2 Sets
15 Reps
-
Day 4
1A
Leg Press1 Set
10 Reps
@9
1B
Calf Raise (Leg Press)1 Set
10 Reps
@9
2
Single Leg Deadlift2 Sets
10 Reps
@9
3A
Tibialis Raise3 Sets
20 Reps
@9
3B
Hip Abduction (Band)2 Sets
12 Reps
@7
4
Hip Adductor (Machine)2 Sets
12 Reps
@7
5A
Leg Curl1 Set
10 Reps
@9
5B
Leg Extension1 Set
10 Reps
@9
6
Back Extension1 Set
20 Reps
@6
7
Squat (Low Bar)2 Sets
15 Reps
-
Day 5
1
Front Raise1 Set
15 Reps
@6
2
Lateral Raise (Dumbbell)1 Set
15 Reps
-
3
Pull-Up (Weighted)2 Sets
8 Reps
-
4A
Overhead Tricep Extension (Cable)2 Sets
15 Reps
-
4B
Standing Pullover (Cable)2 Sets
15 Reps
-
5A
Landmine Press1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
5B
Tricep Extension (Cable)1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
6
Band Face Pull2 Sets
12 Reps
-
7
Shrug (Dumbbell)2 Sets
15 Reps
-