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Greg's 6-Day Arms and Legs Specialization

by Greg H.
1 athletes joined

Program Description

Grow Arms and Legs

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 16, 2025 11:17
  • Last Edited
    Sep 17, 2025 12:02
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.6%
Triceps
9.8%
Quadriceps
9.8%
Hamstrings
9.8%
Glutes
8.3%
Upper Back
6.7%
Front Delts
6.5%
Chest
6.1%
Abs
5.5%
Calves
5.3%
Lats
4.8%
Middle Delts
4.1%
Lower Back
3.8%
Forearms
2.8%
Rear Delts
2.8%
Adductors
2.2%
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8 reps
+5 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+2.5 lbs
4
Hip Adductor (Machine)
3
15 reps
+2.5 lbs
5
Standing Calf Raise
4
12 reps
+2.5 lbs
6
Incline Curl (Dumbbell)
3
10 reps
+2.5 lbs
7
Overhead Tricep Extension (EZ-Bar)
2
10 reps
+2.5 lbs
8
Face Away Cable Curl
3
12 reps
+2.5 lbs
9
Tricep Rope Push Down (Cable)
3
12 reps
+2.5 lbs
10
Reverse Bicep Curl (EZ Bar)
2
12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8 reps
+5 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+2.5 lbs
4
Hip Adductor (Machine)
3
15 reps
+2.5 lbs
5
Standing Calf Raise
4
12 reps
+2.5 lbs
6
Incline Curl (Dumbbell)
3
10 reps
+2.5 lbs
7
Overhead Tricep Extension (EZ-Bar)
2
10 reps
+2.5 lbs
8
Face Away Cable Curl
3
12 reps
+2.5 lbs
9
Tricep Rope Push Down (Cable)
3
12 reps
+2.5 lbs
10
Reverse Bicep Curl (EZ Bar)
2
12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8 reps
+5 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+2.5 lbs
4
Hip Adductor (Machine)
3
15 reps
+2.5 lbs
5
Standing Calf Raise
4
12 reps
+2.5 lbs
6
Incline Curl (Dumbbell)
3
10 reps
+2.5 lbs
7
Overhead Tricep Extension (EZ-Bar)
2
10 reps
+2.5 lbs
8
Face Away Cable Curl
3
12 reps
+2.5 lbs
9
Tricep Rope Push Down (Cable)
3
12 reps
+2.5 lbs
10
Reverse Bicep Curl (EZ Bar)
2
12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8 reps
+5 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+2.5 lbs
4
Hip Adductor (Machine)
3
15 reps
+2.5 lbs
5
Standing Calf Raise
4
12 reps
+2.5 lbs
6
Incline Curl (Dumbbell)
3
10 reps
+2.5 lbs
7
Overhead Tricep Extension (EZ-Bar)
2
10 reps
+2.5 lbs
8
Face Away Cable Curl
3
12 reps
+2.5 lbs
9
Tricep Rope Push Down (Cable)
3
12 reps
+2.5 lbs
10
Reverse Bicep Curl (EZ Bar)
2
12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8 reps
+5 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+2.5 lbs
4
Hip Adductor (Machine)
3
15 reps
+2.5 lbs
5
Standing Calf Raise
4
12 reps
+2.5 lbs
6
Incline Curl (Dumbbell)
3
10 reps
+2.5 lbs
7
Overhead Tricep Extension (EZ-Bar)
2
10 reps
+2.5 lbs
8
Face Away Cable Curl
3
12 reps
+2.5 lbs
9
Tricep Rope Push Down (Cable)
3
12 reps
+2.5 lbs
10
Reverse Bicep Curl (EZ Bar)
2
12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8 reps
+5 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+2.5 lbs
4
Hip Adductor (Machine)
3
15 reps
+2.5 lbs
5
Standing Calf Raise
4
12 reps
+2.5 lbs
6
Incline Curl (Dumbbell)
3
10 reps
+2.5 lbs
7
Overhead Tricep Extension (EZ-Bar)
2
10 reps
+2.5 lbs
8
Face Away Cable Curl
3
12 reps
+2.5 lbs
9
Tricep Rope Push Down (Cable)
3
12 reps
+2.5 lbs
10
Reverse Bicep Curl (EZ Bar)
2
12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8 reps
+5 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+2.5 lbs
4
Hip Adductor (Machine)
3
15 reps
+2.5 lbs
5
Standing Calf Raise
4
12 reps
+2.5 lbs
6
Incline Curl (Dumbbell)
3
10 reps
+2.5 lbs
7
Overhead Tricep Extension (EZ-Bar)
2
10 reps
+2.5 lbs
8
Face Away Cable Curl
3
12 reps
+2.5 lbs
9
Tricep Rope Push Down (Cable)
3
12 reps
+2.5 lbs
10
Reverse Bicep Curl (EZ Bar)
2
12 reps
+2.5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
8 reps
+5 lbs
2
Romanian Deadlift (Barbell)
4
8 reps
+5 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+2.5 lbs
4
Hip Adductor (Machine)
3
15 reps
+2.5 lbs
5
Standing Calf Raise
4
12 reps
+2.5 lbs
6
Incline Curl (Dumbbell)
3
10 reps
+2.5 lbs
7
Overhead Tricep Extension (EZ-Bar)
2
10 reps
+2.5 lbs
8
Face Away Cable Curl
3
12 reps
+2.5 lbs
9
Tricep Rope Push Down (Cable)
3
12 reps
+2.5 lbs
10
Reverse Bicep Curl (EZ Bar)
2
12 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
2
Bench Press (Barbell)
3
8 reps
+2.5 lbs
3
Chest Fly (Machine)
3
12 reps
+2.5 lbs
4
Dip (Weighted)
3
10 reps
+2.5 lbs
5
Abs Crunch (Machine)
3
15 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
2
Bench Press (Barbell)
3
8 reps
+2.5 lbs
3
Chest Fly (Machine)
3
12 reps
+2.5 lbs
4
Dip (Weighted)
3
10 reps
+2.5 lbs
5
Abs Crunch (Machine)
3
15 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
2
Bench Press (Barbell)
3
8 reps
+2.5 lbs
3
Chest Fly (Machine)
3
12 reps
+2.5 lbs
4
Dip (Weighted)
3
10 reps
+2.5 lbs
5
Abs Crunch (Machine)
3
15 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
2
Bench Press (Barbell)
3
8 reps
+2.5 lbs
3
Chest Fly (Machine)
3
12 reps
+2.5 lbs
4
Dip (Weighted)
3
10 reps
+2.5 lbs
5
Abs Crunch (Machine)
3
15 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
2
Bench Press (Barbell)
3
8 reps
+2.5 lbs
3
Chest Fly (Machine)
3
12 reps
+2.5 lbs
4
Dip (Weighted)
3
10 reps
+2.5 lbs
5
Abs Crunch (Machine)
3
15 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
2
Bench Press (Barbell)
3
8 reps
+2.5 lbs
3
Chest Fly (Machine)
3
12 reps
+2.5 lbs
4
Dip (Weighted)
3
10 reps
+2.5 lbs
5
Abs Crunch (Machine)
3
15 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
2
Bench Press (Barbell)
3
8 reps
+2.5 lbs
3
Chest Fly (Machine)
3
12 reps
+2.5 lbs
4
Dip (Weighted)
3
10 reps
+2.5 lbs
5
Abs Crunch (Machine)
3
15 reps
+2.5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
+2.5 lbs
2
Bench Press (Barbell)
3
8 reps
+2.5 lbs
3
Chest Fly (Machine)
3
12 reps
+2.5 lbs
4
Dip (Weighted)
3
10 reps
+2.5 lbs
5
Abs Crunch (Machine)
3
15 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
+2.5 lbs
2
Concentration Curl
3
12 reps
+2.5 lbs
3
Skull Crusher (Barbell)
3
12 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
15 reps
+2.5 lbs
5
Wrist Curls
2
30 reps
+2.5 lbs
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
+2.5 lbs
7
Leg Extension
3
12 reps
+2.5 lbs
8
Leg Curl
3
12 reps
+2.5 lbs
9
Good Morning
3
12 reps
+2.5 lbs
10
Standing Calf Raise
4
15 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
+2.5 lbs
2
Concentration Curl
3
12 reps
+2.5 lbs
3
Skull Crusher (Barbell)
3
12 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
15 reps
+2.5 lbs
5
Wrist Curls
2
30 reps
+2.5 lbs
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
+2.5 lbs
7
Leg Extension
3
12 reps
+2.5 lbs
8
Leg Curl
3
12 reps
+2.5 lbs
9
Good Morning
3
12 reps
+2.5 lbs
10
Standing Calf Raise
4
15 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
+2.5 lbs
2
Concentration Curl
3
12 reps
+2.5 lbs
3
Skull Crusher (Barbell)
3
12 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
15 reps
+2.5 lbs
5
Wrist Curls
2
30 reps
+2.5 lbs
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
+2.5 lbs
7
Leg Extension
3
12 reps
+2.5 lbs
8
Leg Curl
3
12 reps
+2.5 lbs
9
Good Morning
3
12 reps
+2.5 lbs
10
Standing Calf Raise
4
15 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
+2.5 lbs
2
Concentration Curl
3
12 reps
+2.5 lbs
3
Skull Crusher (Barbell)
3
12 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
15 reps
+2.5 lbs
5
Wrist Curls
2
30 reps
+2.5 lbs
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
+2.5 lbs
7
Leg Extension
3
12 reps
+2.5 lbs
8
Leg Curl
3
12 reps
+2.5 lbs
9
Good Morning
3
12 reps
+2.5 lbs
10
Standing Calf Raise
4
15 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
+2.5 lbs
2
Concentration Curl
3
12 reps
+2.5 lbs
3
Skull Crusher (Barbell)
3
12 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
15 reps
+2.5 lbs
5
Wrist Curls
2
30 reps
+2.5 lbs
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
+2.5 lbs
7
Leg Extension
3
12 reps
+2.5 lbs
8
Leg Curl
3
12 reps
+2.5 lbs
9
Good Morning
3
12 reps
+2.5 lbs
10
Standing Calf Raise
4
15 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
+2.5 lbs
2
Concentration Curl
3
12 reps
+2.5 lbs
3
Skull Crusher (Barbell)
3
12 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
15 reps
+2.5 lbs
5
Wrist Curls
2
30 reps
+2.5 lbs
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
+2.5 lbs
7
Leg Extension
3
12 reps
+2.5 lbs
8
Leg Curl
3
12 reps
+2.5 lbs
9
Good Morning
3
12 reps
+2.5 lbs
10
Standing Calf Raise
4
15 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
+2.5 lbs
2
Concentration Curl
3
12 reps
+2.5 lbs
3
Skull Crusher (Barbell)
3
12 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
15 reps
+2.5 lbs
5
Wrist Curls
2
30 reps
+2.5 lbs
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
+2.5 lbs
7
Leg Extension
3
12 reps
+2.5 lbs
8
Leg Curl
3
12 reps
+2.5 lbs
9
Good Morning
3
12 reps
+2.5 lbs
10
Standing Calf Raise
4
15 reps
+2.5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
12 reps
+2.5 lbs
2
Concentration Curl
3
12 reps
+2.5 lbs
3
Skull Crusher (Barbell)
3
12 reps
+2.5 lbs
4
Tricep Pushdown (Cable)
3
15 reps
+2.5 lbs
5
Wrist Curls
2
30 reps
+2.5 lbs
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
+2.5 lbs
7
Leg Extension
3
12 reps
+2.5 lbs
8
Leg Curl
3
12 reps
+2.5 lbs
9
Good Morning
3
12 reps
+2.5 lbs
10
Standing Calf Raise
4
15 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
2
Deadlift (Barbell)
3
6 reps
+5 lbs
3
Chest Supported Row (Machine)
3
10 reps
+2.5 lbs
4
Seated Row (Cable)
3
12 reps
+2.5 lbs
5
Lat Pulldown (Single Arm)
3
12 reps
+2.5 lbs
6
Shrug (Barbell)
1
12 reps
+2.5 lbs
7
Decline Crunch (Weighted)
2
15 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
2
Deadlift (Barbell)
3
6 reps
+5 lbs
3
Chest Supported Row (Machine)
3
10 reps
+2.5 lbs
4
Seated Row (Cable)
3
12 reps
+2.5 lbs
5
Lat Pulldown (Single Arm)
3
12 reps
+2.5 lbs
6
Shrug (Barbell)
1
12 reps
+2.5 lbs
7
Decline Crunch (Weighted)
2
15 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
2
Deadlift (Barbell)
3
6 reps
+5 lbs
3
Chest Supported Row (Machine)
3
10 reps
+2.5 lbs
4
Seated Row (Cable)
3
12 reps
+2.5 lbs
5
Lat Pulldown (Single Arm)
3
12 reps
+2.5 lbs
6
Shrug (Barbell)
1
12 reps
+2.5 lbs
7
Decline Crunch (Weighted)
2
15 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
2
Deadlift (Barbell)
3
6 reps
+5 lbs
3
Chest Supported Row (Machine)
3
10 reps
+2.5 lbs
4
Seated Row (Cable)
3
12 reps
+2.5 lbs
5
Lat Pulldown (Single Arm)
3
12 reps
+2.5 lbs
6
Shrug (Barbell)
1
12 reps
+2.5 lbs
7
Decline Crunch (Weighted)
2
15 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
2
Deadlift (Barbell)
3
6 reps
+5 lbs
3
Chest Supported Row (Machine)
3
10 reps
+2.5 lbs
4
Seated Row (Cable)
3
12 reps
+2.5 lbs
5
Lat Pulldown (Single Arm)
3
12 reps
+2.5 lbs
6
Shrug (Barbell)
1
12 reps
+2.5 lbs
7
Decline Crunch (Weighted)
2
15 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
2
Deadlift (Barbell)
3
6 reps
+5 lbs
3
Chest Supported Row (Machine)
3
10 reps
+2.5 lbs
4
Seated Row (Cable)
3
12 reps
+2.5 lbs
5
Lat Pulldown (Single Arm)
3
12 reps
+2.5 lbs
6
Shrug (Barbell)
1
12 reps
+2.5 lbs
7
Decline Crunch (Weighted)
2
15 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
2
Deadlift (Barbell)
3
6 reps
+5 lbs
3
Chest Supported Row (Machine)
3
10 reps
+2.5 lbs
4
Seated Row (Cable)
3
12 reps
+2.5 lbs
5
Lat Pulldown (Single Arm)
3
12 reps
+2.5 lbs
6
Shrug (Barbell)
1
12 reps
+2.5 lbs
7
Decline Crunch (Weighted)
2
15 reps
+2.5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
+2.5 lbs
2
Deadlift (Barbell)
3
6 reps
+5 lbs
3
Chest Supported Row (Machine)
3
10 reps
+2.5 lbs
4
Seated Row (Cable)
3
12 reps
+2.5 lbs
5
Lat Pulldown (Single Arm)
3
12 reps
+2.5 lbs
6
Shrug (Barbell)
1
12 reps
+2.5 lbs
7
Decline Crunch (Weighted)
2
15 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
+10 lbs
2
Hack Squat
3
10 reps
+5 lbs
3
Lying Leg Curl
3
8 reps
+2.5 lbs
4
Standing Calf Raise
4
12 reps
+2.5 lbs
5
Close Grip Bench Press (Smith Machine)
3
8 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
8 reps
+2.5 lbs
7
Tricep Dip (Bodyweight)
3
10 reps
RPE 9
8
Bicep Curl (Machine)
3
10 reps
+2.5 lbs
9
Hammer Curl (Dumbbell)
2
10 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
+10 lbs
2
Hack Squat
3
10 reps
+5 lbs
3
Lying Leg Curl
3
8 reps
+2.5 lbs
4
Standing Calf Raise
4
12 reps
+2.5 lbs
5
Close Grip Bench Press (Smith Machine)
3
8 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
8 reps
+2.5 lbs
7
Tricep Dip (Bodyweight)
3
10 reps
RPE 9
8
Bicep Curl (Machine)
3
10 reps
+2.5 lbs
9
Hammer Curl (Dumbbell)
2
10 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
+10 lbs
2
Hack Squat
3
10 reps
+5 lbs
3
Lying Leg Curl
3
8 reps
+2.5 lbs
4
Standing Calf Raise
4
12 reps
+2.5 lbs
5
Close Grip Bench Press (Smith Machine)
3
8 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
8 reps
+2.5 lbs
7
Tricep Dip (Bodyweight)
3
10 reps
RPE 9
8
Bicep Curl (Machine)
3
10 reps
+2.5 lbs
9
Hammer Curl (Dumbbell)
2
10 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
+10 lbs
2
Hack Squat
3
10 reps
+5 lbs
3
Lying Leg Curl
3
8 reps
+2.5 lbs
4
Standing Calf Raise
4
12 reps
+2.5 lbs
5
Close Grip Bench Press (Smith Machine)
3
8 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
8 reps
+2.5 lbs
7
Tricep Dip (Bodyweight)
3
10 reps
RPE 9
8
Bicep Curl (Machine)
3
10 reps
+2.5 lbs
9
Hammer Curl (Dumbbell)
2
10 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
+10 lbs
2
Hack Squat
3
10 reps
+5 lbs
3
Lying Leg Curl
3
8 reps
+2.5 lbs
4
Standing Calf Raise
4
12 reps
+2.5 lbs
5
Close Grip Bench Press (Smith Machine)
3
8 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
8 reps
+2.5 lbs
7
Tricep Dip (Bodyweight)
3
10 reps
RPE 9
8
Bicep Curl (Machine)
3
10 reps
+2.5 lbs
9
Hammer Curl (Dumbbell)
2
10 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
+10 lbs
2
Hack Squat
3
10 reps
+5 lbs
3
Lying Leg Curl
3
8 reps
+2.5 lbs
4
Standing Calf Raise
4
12 reps
+2.5 lbs
5
Close Grip Bench Press (Smith Machine)
3
8 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
8 reps
+2.5 lbs
7
Tricep Dip (Bodyweight)
3
10 reps
RPE 9
8
Bicep Curl (Machine)
3
10 reps
+2.5 lbs
9
Hammer Curl (Dumbbell)
2
10 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
+10 lbs
2
Hack Squat
3
10 reps
+5 lbs
3
Lying Leg Curl
3
8 reps
+2.5 lbs
4
Standing Calf Raise
4
12 reps
+2.5 lbs
5
Close Grip Bench Press (Smith Machine)
3
8 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
8 reps
+2.5 lbs
7
Tricep Dip (Bodyweight)
3
10 reps
RPE 9
8
Bicep Curl (Machine)
3
10 reps
+2.5 lbs
9
Hammer Curl (Dumbbell)
2
10 reps
+2.5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
+10 lbs
2
Hack Squat
3
10 reps
+5 lbs
3
Lying Leg Curl
3
8 reps
+2.5 lbs
4
Standing Calf Raise
4
12 reps
+2.5 lbs
5
Close Grip Bench Press (Smith Machine)
3
8 reps
+2.5 lbs
6
Bicep Curl (Barbell)
3
8 reps
+2.5 lbs
7
Tricep Dip (Bodyweight)
3
10 reps
RPE 9
8
Bicep Curl (Machine)
3
10 reps
+2.5 lbs
9
Hammer Curl (Dumbbell)
2
10 reps
+2.5 lbs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
15 reps
+2.5 lbs
3
Lateral Raise (Cable)
2
15 reps
+2.5 lbs
4
Rear Delt Fly (Machine)
3
15 reps
+2.5 lbs
5
Face Pull
2
15 reps
+2.5 lbs
6
Front Raise
2
15 reps
+2.5 lbs
7
Hanging Toes To Bar
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
15 reps
+2.5 lbs
3
Lateral Raise (Cable)
2
15 reps
+2.5 lbs
4
Rear Delt Fly (Machine)
3
15 reps
+2.5 lbs
5
Face Pull
2
15 reps
+2.5 lbs
6
Front Raise
2
15 reps
+2.5 lbs
7
Hanging Toes To Bar
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
15 reps
+2.5 lbs
3
Lateral Raise (Cable)
2
15 reps
+2.5 lbs
4
Rear Delt Fly (Machine)
3
15 reps
+2.5 lbs
5
Face Pull
2
15 reps
+2.5 lbs
6
Front Raise
2
15 reps
+2.5 lbs
7
Hanging Toes To Bar
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
15 reps
+2.5 lbs
3
Lateral Raise (Cable)
2
15 reps
+2.5 lbs
4
Rear Delt Fly (Machine)
3
15 reps
+2.5 lbs
5
Face Pull
2
15 reps
+2.5 lbs
6
Front Raise
2
15 reps
+2.5 lbs
7
Hanging Toes To Bar
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
15 reps
+2.5 lbs
3
Lateral Raise (Cable)
2
15 reps
+2.5 lbs
4
Rear Delt Fly (Machine)
3
15 reps
+2.5 lbs
5
Face Pull
2
15 reps
+2.5 lbs
6
Front Raise
2
15 reps
+2.5 lbs
7
Hanging Toes To Bar
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
15 reps
+2.5 lbs
3
Lateral Raise (Cable)
2
15 reps
+2.5 lbs
4
Rear Delt Fly (Machine)
3
15 reps
+2.5 lbs
5
Face Pull
2
15 reps
+2.5 lbs
6
Front Raise
2
15 reps
+2.5 lbs
7
Hanging Toes To Bar
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
15 reps
+2.5 lbs
3
Lateral Raise (Cable)
2
15 reps
+2.5 lbs
4
Rear Delt Fly (Machine)
3
15 reps
+2.5 lbs
5
Face Pull
2
15 reps
+2.5 lbs
6
Front Raise
2
15 reps
+2.5 lbs
7
Hanging Toes To Bar
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
+2.5 lbs
2
Lateral Raise (Dumbbell)
3
15 reps
+2.5 lbs
3
Lateral Raise (Cable)
2
15 reps
+2.5 lbs
4
Rear Delt Fly (Machine)
3
15 reps
+2.5 lbs
5
Face Pull
2
15 reps
+2.5 lbs
6
Front Raise
2
15 reps
+2.5 lbs
7
Hanging Toes To Bar
2
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
+5 lbs
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
7
Overhead Tricep Extension (EZ-Bar)
1 Set
1 Set
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
8
Face Away Cable Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
10
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
Day 3
1
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Concentration Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Wrist Curls
1 Set
1 Set
30 Reps
30 Reps
+2.5 lbs
+2.5 lbs
6
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
7
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
8
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
9
Good Morning
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
10
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
+5 lbs
+5 lbs
+5 lbs
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Shrug (Barbell)
1 Set
12 Reps
+2.5 lbs
7
Decline Crunch (Weighted)
1 Set
1 Set
15 Reps
15 Reps
+2.5 lbs
+2.5 lbs
Day 5
1
Pendulum Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+10 lbs
+10 lbs
+10 lbs
2
Hack Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
3
Lying Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
7
Tricep Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
8
Bicep Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
9
Hammer Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
+2.5 lbs
+2.5 lbs
Day 6
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
3
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
+2.5 lbs
+2.5 lbs
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
5
Face Pull
1 Set
1 Set
15 Reps
15 Reps
+2.5 lbs
+2.5 lbs
6
Front Raise
1 Set
1 Set
15 Reps
15 Reps
+2.5 lbs
+2.5 lbs
7
Hanging Toes To Bar
1 Set
1 Set
10 Reps
10 Reps
@9
@9