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BoostcampPNG

Beast Slayer 2.0

by Reinikainen Emil

Program Description

The program uses linear periodization for 1 leg exercise and one upper body exercise. Other progressed with dynamic progression.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 28, 2025 11:15
  • Last Edited
    Dec 28, 2025 11:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Front Delts
9.5%
Hamstrings
9.2%
Upper Back
8.9%
Lats
8.1%
Biceps
7.8%
Glutes
7%
Middle Delts
6.7%
Abs
6.3%
Chest
4.7%
Quadriceps
4.4%
Calves
4.4%
Lower Back
4.1%
Rear Delts
2.2%
Forearms
2.2%
Adductors
1.5%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Hack Squat
3
63.5%
3
Standing Calf Raise
3
10-15 reps
-
4
Good Morning
3
6-10 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Weighted)
3
10-20 reps
-
7
Single leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Hack Squat
3
67.5%
3
Standing Calf Raise
3
10-15 reps
-
4
Good Morning
3
6-10 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Weighted)
3
10-20 reps
-
7
Single leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Hack Squat
3
71.5%
3
Standing Calf Raise
3
10-15 reps
-
4
Good Morning
3
6-10 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Weighted)
3
10-20 reps
-
7
Single leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Hack Squat
3
75.5%
3
Standing Calf Raise
3
10-15 reps
-
4
Good Morning
3
6-10 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Weighted)
3
10-20 reps
-
7
Single leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Hack Squat
1
2
83.5%
73.5%
3
Standing Calf Raise
3
10-15 reps
-
4
Good Morning
3
6-10 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Weighted)
3
10-20 reps
-
7
Single leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Hack Squat
1
2
86.5%
76.5%
3
Standing Calf Raise
3
10-15 reps
-
4
Good Morning
3
6-10 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Weighted)
3
10-20 reps
-
7
Single leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Hack Squat
1
2
89.5%
79.5%
3
Standing Calf Raise
3
10-15 reps
-
4
Good Morning
3
6-10 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Weighted)
3
10-20 reps
-
7
Single leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Hack Squat
1
2
1 reps
93.5%
82.5%
3
Standing Calf Raise
3
10-15 reps
-
4
Good Morning
3
6-10 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Weighted)
3
10-20 reps
-
7
Single leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Hack Squat
1
2
1 reps
95.5%
85.5%
3
Standing Calf Raise
3
10-15 reps
-
4
Good Morning
3
6-10 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Weighted)
3
10-20 reps
-
7
Single leg Extension
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
6-12 reps
-
2
Hack Squat
1
2
AMRAP
AMRAP
100%
85%
3
Standing Calf Raise
3
10-15 reps
-
4
Good Morning
3
6-10 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Weighted)
3
10-20 reps
-
7
Single leg Extension
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
63.5%
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4A
Seated Row (Machine)
3
8-12 reps
-
4B
Kelso Shrug
3
AMRAP
-
5A
Reverse Wrist Curl (Cable)
3
8-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6A
Overhead Tricep Extension (Ez Bar)
3
8-12 reps
-
6B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
66.5%
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4A
Seated Row (Machine)
3
8-12 reps
-
4B
Kelso Shrug
3
AMRAP
-
5A
Reverse Wrist Curl (Cable)
3
8-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6A
Overhead Tricep Extension (Ez Bar)
3
8-12 reps
-
6B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
69.5%
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4A
Seated Row (Machine)
3
8-12 reps
-
4B
Kelso Shrug
3
AMRAP
-
5A
Reverse Wrist Curl (Cable)
3
8-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6A
Overhead Tricep Extension (Ez Bar)
3
8-12 reps
-
6B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
72.5%
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4A
Seated Row (Machine)
3
8-12 reps
-
4B
Kelso Shrug
3
AMRAP
-
5A
Reverse Wrist Curl (Cable)
3
8-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6A
Overhead Tricep Extension (Ez Bar)
3
8-12 reps
-
6B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
75.5%
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4A
Seated Row (Machine)
3
8-12 reps
-
4B
Kelso Shrug
3
AMRAP
-
5A
Reverse Wrist Curl (Cable)
3
8-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6A
Overhead Tricep Extension (Ez Bar)
3
8-12 reps
-
6B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
78.5%
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4A
Seated Row (Machine)
3
8-12 reps
-
4B
Kelso Shrug
3
AMRAP
-
5A
Reverse Wrist Curl (Cable)
3
8-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6A
Overhead Tricep Extension (Ez Bar)
3
8-12 reps
-
6B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
81.5%
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4A
Seated Row (Machine)
3
8-12 reps
-
4B
Kelso Shrug
3
AMRAP
-
5A
Reverse Wrist Curl (Cable)
3
8-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6A
Overhead Tricep Extension (Ez Bar)
3
8-12 reps
-
6B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4A
Seated Row (Machine)
3
8-12 reps
-
4B
Kelso Shrug
3
AMRAP
-
5A
Reverse Wrist Curl (Cable)
3
8-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6A
Overhead Tricep Extension (Ez Bar)
3
8-12 reps
-
6B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4A
Seated Row (Machine)
3
8-12 reps
-
4B
Kelso Shrug
3
AMRAP
-
5A
Reverse Wrist Curl (Cable)
3
8-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6A
Overhead Tricep Extension (Ez Bar)
3
8-12 reps
-
6B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
100%
2
Pull-Up (Weighted)
3
5-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-12 reps
-
4A
Seated Row (Machine)
3
8-12 reps
-
4B
Kelso Shrug
3
AMRAP
-
5A
Reverse Wrist Curl (Cable)
3
8-12 reps
-
5B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6A
Overhead Tricep Extension (Ez Bar)
3
8-12 reps
-
6B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6A
Skull Crusher (Barbell)
3
10-15 reps
-
6B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6A
Skull Crusher (Barbell)
3
10-15 reps
-
6B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6A
Skull Crusher (Barbell)
3
10-15 reps
-
6B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6A
Skull Crusher (Barbell)
3
10-15 reps
-
6B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6A
Skull Crusher (Barbell)
3
10-15 reps
-
6B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6A
Skull Crusher (Barbell)
3
10-15 reps
-
6B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6A
Skull Crusher (Barbell)
3
10-15 reps
-
6B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6A
Skull Crusher (Barbell)
3
10-15 reps
-
6B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6A
Skull Crusher (Barbell)
3
10-15 reps
-
6B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
5-10 reps
-
2
Calf Raise (Leg Press)
3
8-12 reps
-
3
Dip (Weighted)
3
5-10 reps
-
4
Pullover (Machine)
2
8-12 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6A
Skull Crusher (Barbell)
3
10-15 reps
-
6B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Close Grip Bench Press
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Abs Crunch (Machine)
3
10-20 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5
Single Arm Cable Overhead Extension
2
6-10 reps
-
6
Landmine Row
2
10-15 reps
-
7
Chest Supported Lateral Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Close Grip Bench Press
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Abs Crunch (Machine)
3
10-20 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5
Single Arm Cable Overhead Extension
2
6-10 reps
-
6
Landmine Row
2
10-15 reps
-
7
Chest Supported Lateral Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Close Grip Bench Press
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Abs Crunch (Machine)
3
10-20 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5
Single Arm Cable Overhead Extension
2
6-10 reps
-
6
Landmine Row
2
10-15 reps
-
7
Chest Supported Lateral Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Close Grip Bench Press
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Abs Crunch (Machine)
3
10-20 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5
Single Arm Cable Overhead Extension
2
6-10 reps
-
6
Landmine Row
2
10-15 reps
-
7
Chest Supported Lateral Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Close Grip Bench Press
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Abs Crunch (Machine)
3
10-20 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5
Single Arm Cable Overhead Extension
2
6-10 reps
-
6
Landmine Row
2
10-15 reps
-
7
Chest Supported Lateral Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Close Grip Bench Press
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Abs Crunch (Machine)
3
10-20 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5
Single Arm Cable Overhead Extension
2
6-10 reps
-
6
Landmine Row
2
10-15 reps
-
7
Chest Supported Lateral Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Close Grip Bench Press
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Abs Crunch (Machine)
3
10-20 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5
Single Arm Cable Overhead Extension
2
6-10 reps
-
6
Landmine Row
2
10-15 reps
-
7
Chest Supported Lateral Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Close Grip Bench Press
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Abs Crunch (Machine)
3
10-20 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5
Single Arm Cable Overhead Extension
2
6-10 reps
-
6
Landmine Row
2
10-15 reps
-
7
Chest Supported Lateral Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Close Grip Bench Press
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Abs Crunch (Machine)
3
10-20 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5
Single Arm Cable Overhead Extension
2
6-10 reps
-
6
Landmine Row
2
10-15 reps
-
7
Chest Supported Lateral Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Close Grip Bench Press
3
8-12 reps
-
2
Underhand Lat Pulldown
3
8-12 reps
-
3
Abs Crunch (Machine)
3
10-20 reps
-
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5
Single Arm Cable Overhead Extension
2
6-10 reps
-
6
Landmine Row
2
10-15 reps
-
7
Chest Supported Lateral Raise
3
10-15 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
2
Hack Squat
1 Set
1 Set
1 Set
63.5%
63.5%
63.5%
3
Standing Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Good Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
7
Single leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
63.5%
63.5%
63.5%
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4A
Seated Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4B
Kelso Shrug
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
5A
Reverse Wrist Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6A
Overhead Tricep Extension (Ez Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6B
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 3
1
Single Leg Press
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
2
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Dip (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
-
-
-
4
Pullover (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Stiff Leg Deadlift
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6A
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6B
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 4
1
Incline Close Grip Bench Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
4A
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4B
Bayesian Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Single Arm Cable Overhead Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
6
Landmine Row
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
7
Chest Supported Lateral Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-