logo
BoostcampPNG

Greg's 6-Day Arms and Legs Specialization

by Greg H.
2 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
    Oct 11, 2025 07:42

Summary

Unleash your strength with Greg's 6-Day Arms and Legs Specialization, a comprehensive 8-week program designed to sculpt and define your upper and lower body. This intense regimen combines heavy compound lifts like the High Bar Squat and Romanian Deadlift with targeted isolation exercises for arms, ensuring balanced development and explosive gains. With six days of dedicated training each week, you'll push your limits and see real results. Equip yourself with a full gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.5%
Triceps
9.8%
Quadriceps
9.8%
Hamstrings
9.7%
Glutes
8.3%
Upper Back
6.6%
Front Delts
6.4%
Chest
6.1%
Abs
5.5%
Calves
5.3%
Lats
4.8%
Middle Delts
4.1%
Lower Back
3.8%
Forearms
3.5%
Rear Delts
2.7%
Adductors
2.2%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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