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Simple shiet
by Tasos Vlialis
2 athletes joined
5.0
(1 rating)
Program Description
Lift heavy circle get big The purpose of this program is to be simple fast yet effective Rest time is 2 minutes + make sure you get enough rest before jumping for the next set Once you can hit all 3 sets with the maximum amount of rep's you can add more weight That's it keep it simple
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 02, 2024 07:21
Last Edited
Jun 16, 2024 06:09
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
down_app
Week 1
1 / 12 Weeks
Day 1
1
Push Up (Incline)
1 Set
15+ Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
5
Seated Row (Cable)
3 Sets
12-15 Reps
@8.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
15-20 Reps
@8
8A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
9A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@8.5
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8.5
5
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
7
Skull Crusher
3 Sets
8-10 Reps
@8
8
Dip (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Barbell Row
3 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Face Pull
3 Sets
12-15 Reps
@7.5
7
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
Day 5
1
Squat (Barbell)
3 Sets
8-10 Reps
@8.5
2
Hack Squat
3 Sets
10-12 Reps
@7.5-8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8
6
Seated Calf Raise
3 Sets
10-12 Reps
@8
Day 1
1
Push Up (Incline)
1 Set
15+ Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
5
Seated Row (Cable)
3 Sets
12-15 Reps
@8.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
15-20 Reps
@8
8A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
9A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@8.5
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8.5
5
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
7
Skull Crusher
3 Sets
8-10 Reps
@8
8
Dip (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Barbell Row
3 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Face Pull
3 Sets
12-15 Reps
@7.5
7
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
Day 5
1
Squat (Barbell)
3 Sets
8-10 Reps
@8.5
2
Hack Squat
3 Sets
10-12 Reps
@7.5-8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8
6
Seated Calf Raise
3 Sets
10-12 Reps
@8
Day 1
1
Push Up (Incline)
1 Set
15+ Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
5
Seated Row (Cable)
3 Sets
12-15 Reps
@8.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
15-20 Reps
@8
8A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
9A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@8.5
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8.5
5
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
7
Skull Crusher
3 Sets
8-10 Reps
@8
8
Dip (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Barbell Row
3 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Face Pull
3 Sets
12-15 Reps
@7.5
7
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
Day 5
1
Squat (Barbell)
3 Sets
8-10 Reps
@8.5
2
Hack Squat
3 Sets
10-12 Reps
@7.5-8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8
6
Seated Calf Raise
3 Sets
10-12 Reps
@8
Day 1
1
Push Up (Incline)
1 Set
15+ Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
5
Seated Row (Cable)
3 Sets
12-15 Reps
@8.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
15-20 Reps
@8
8A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
9A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@8.5
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8.5
5
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
7
Skull Crusher
3 Sets
8-10 Reps
@8
8
Dip (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Barbell Row
3 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Face Pull
3 Sets
12-15 Reps
@7.5
7
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
Day 5
1
Squat (Barbell)
3 Sets
8-10 Reps
@8.5
2
Hack Squat
3 Sets
10-12 Reps
@7.5-8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8
6
Seated Calf Raise
3 Sets
10-12 Reps
@8
Day 1
1
Push Up (Incline)
1 Set
15+ Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
5
Seated Row (Cable)
3 Sets
12-15 Reps
@8.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
15-20 Reps
@8
8A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
9A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@8.5
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8.5
5
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
7
Skull Crusher
3 Sets
8-10 Reps
@8
8
Dip (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Barbell Row
3 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Face Pull
3 Sets
12-15 Reps
@7.5
7
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
Day 5
1
Squat (Barbell)
3 Sets
8-10 Reps
@8.5
2
Hack Squat
3 Sets
10-12 Reps
@7.5-8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8
6
Seated Calf Raise
3 Sets
10-12 Reps
@8
Day 1
1
Push Up (Incline)
1 Set
15+ Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
5
Seated Row (Cable)
3 Sets
12-15 Reps
@8.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
15-20 Reps
@8
8A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
9A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@8.5
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8.5
5
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
7
Skull Crusher
3 Sets
8-10 Reps
@8
8
Dip (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Barbell Row
3 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Face Pull
3 Sets
12-15 Reps
@7.5
7
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
Day 5
1
Squat (Barbell)
3 Sets
8-10 Reps
@8.5
2
Hack Squat
3 Sets
10-12 Reps
@7.5-8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8
6
Seated Calf Raise
3 Sets
10-12 Reps
@8
Day 1
1
Push Up (Incline)
1 Set
15+ Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
5
Seated Row (Cable)
3 Sets
12-15 Reps
@8.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
15-20 Reps
@8
8A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
9A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@8.5
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8.5
5
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
7
Skull Crusher
3 Sets
8-10 Reps
@8
8
Dip (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Barbell Row
3 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Face Pull
3 Sets
12-15 Reps
@7.5
7
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
Day 5
1
Squat (Barbell)
3 Sets
8-10 Reps
@8.5
2
Hack Squat
3 Sets
10-12 Reps
@7.5-8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8
6
Seated Calf Raise
3 Sets
10-12 Reps
@8
Day 1
1
Push Up (Incline)
1 Set
15+ Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
5
Seated Row (Cable)
3 Sets
12-15 Reps
@8.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
15-20 Reps
@8
8A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
9A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@8.5
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8.5
5
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
7
Skull Crusher
3 Sets
8-10 Reps
@8
8
Dip (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Barbell Row
3 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Face Pull
3 Sets
12-15 Reps
@7.5
7
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
Day 5
1
Squat (Barbell)
3 Sets
8-10 Reps
@8.5
2
Hack Squat
3 Sets
10-12 Reps
@7.5-8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8
6
Seated Calf Raise
3 Sets
10-12 Reps
@8
Day 1
1
Push Up (Incline)
1 Set
15+ Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
5
Seated Row (Cable)
3 Sets
12-15 Reps
@8.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
15-20 Reps
@8
8A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
9A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@8.5
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8.5
5
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
7
Skull Crusher
3 Sets
8-10 Reps
@8
8
Dip (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Barbell Row
3 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Face Pull
3 Sets
12-15 Reps
@7.5
7
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
Day 5
1
Squat (Barbell)
3 Sets
8-10 Reps
@8.5
2
Hack Squat
3 Sets
10-12 Reps
@7.5-8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8
6
Seated Calf Raise
3 Sets
10-12 Reps
@8
Day 1
1
Push Up (Incline)
1 Set
15+ Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
5
Seated Row (Cable)
3 Sets
12-15 Reps
@8.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
15-20 Reps
@8
8A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
9A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@8.5
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8.5
5
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
7
Skull Crusher
3 Sets
8-10 Reps
@8
8
Dip (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Barbell Row
3 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Face Pull
3 Sets
12-15 Reps
@7.5
7
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
Day 5
1
Squat (Barbell)
3 Sets
8-10 Reps
@8.5
2
Hack Squat
3 Sets
10-12 Reps
@7.5-8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8
6
Seated Calf Raise
3 Sets
10-12 Reps
@8
Day 1
1
Push Up (Incline)
1 Set
15+ Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
5
Seated Row (Cable)
3 Sets
12-15 Reps
@8.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
15-20 Reps
@8
8A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
9A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@8.5
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8.5
5
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
7
Skull Crusher
3 Sets
8-10 Reps
@8
8
Dip (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Barbell Row
3 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Face Pull
3 Sets
12-15 Reps
@7.5
7
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
Day 5
1
Squat (Barbell)
3 Sets
8-10 Reps
@8.5
2
Hack Squat
3 Sets
10-12 Reps
@7.5-8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8
6
Seated Calf Raise
3 Sets
10-12 Reps
@8
Day 1
1
Push Up (Incline)
1 Set
15+ Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
5
Seated Row (Cable)
3 Sets
12-15 Reps
@8.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
15-20 Reps
@8
8A
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
9A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@8.5
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8.5
5
Glute Kickback (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@7.5
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
7
Skull Crusher
3 Sets
8-10 Reps
@8
8
Dip (Bodyweight)
1 Set
AMRAP
@10
Day 4
1
Barbell Row
3 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Face Pull
3 Sets
12-15 Reps
@7.5
7
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
Day 5
1
Squat (Barbell)
3 Sets
8-10 Reps
@8.5
2
Hack Squat
3 Sets
10-12 Reps
@7.5-8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8
6
Seated Calf Raise
3 Sets
10-12 Reps
@8