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BoostcampPNG

🦍

by Bartłomiej G.

Program Description

🦍

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 29, 2024 11:47
  • Last Edited
    Jul 06, 2024 04:05
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Seated Row (Cable)
4
8-12 reps
2A
Overhead Press (Barbell)
4
6-12 reps
2B
Bicep Curl (EZ Bar)
4
6-10 reps
3A
Tricep Extension (Cable)
4
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Cable Crunch
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Seated Row (Cable)
4
8-12 reps
2A
Overhead Press (Barbell)
4
6-12 reps
2B
Bicep Curl (EZ Bar)
4
6-10 reps
3A
Tricep Extension (Cable)
4
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Cable Crunch
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Seated Row (Cable)
4
8-12 reps
2A
Overhead Press (Barbell)
4
6-12 reps
2B
Bicep Curl (EZ Bar)
4
6-10 reps
3A
Tricep Extension (Cable)
4
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Cable Crunch
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Seated Row (Cable)
4
8-12 reps
2A
Overhead Press (Barbell)
4
6-12 reps
2B
Bicep Curl (EZ Bar)
4
6-10 reps
3A
Tricep Extension (Cable)
4
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Cable Crunch
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Seated Row (Cable)
4
8-12 reps
2A
Overhead Press (Barbell)
4
6-12 reps
2B
Bicep Curl (EZ Bar)
4
6-10 reps
3A
Tricep Extension (Cable)
4
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Cable Crunch
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Seated Row (Cable)
4
8-12 reps
2A
Overhead Press (Barbell)
4
6-12 reps
2B
Bicep Curl (EZ Bar)
4
6-10 reps
3A
Tricep Extension (Cable)
4
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Cable Crunch
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Seated Row (Cable)
4
8-12 reps
2A
Overhead Press (Barbell)
4
6-12 reps
2B
Bicep Curl (EZ Bar)
4
6-10 reps
3A
Tricep Extension (Cable)
4
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Cable Crunch
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Seated Row (Cable)
4
8-12 reps
2A
Overhead Press (Barbell)
4
6-12 reps
2B
Bicep Curl (EZ Bar)
4
6-10 reps
3A
Tricep Extension (Cable)
4
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Cable Crunch
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Seated Row (Cable)
4
8-12 reps
2A
Overhead Press (Barbell)
4
6-12 reps
2B
Bicep Curl (EZ Bar)
4
6-10 reps
3A
Tricep Extension (Cable)
4
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Cable Crunch
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Seated Row (Cable)
4
8-12 reps
2A
Overhead Press (Barbell)
4
6-12 reps
2B
Bicep Curl (EZ Bar)
4
6-10 reps
3A
Tricep Extension (Cable)
4
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Cable Crunch
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Seated Row (Cable)
4
8-12 reps
2A
Overhead Press (Barbell)
4
6-12 reps
2B
Bicep Curl (EZ Bar)
4
6-10 reps
3A
Tricep Extension (Cable)
4
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Cable Crunch
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-8 reps
1B
Seated Row (Cable)
4
8-12 reps
2A
Overhead Press (Barbell)
4
6-12 reps
2B
Bicep Curl (EZ Bar)
4
6-10 reps
3A
Tricep Extension (Cable)
4
10-15 reps
3B
Lateral Raise (Cable)
4
10-15 reps
3C
Cable Crunch
4
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Shrug (Trap Bar)
3
12-15 reps
2B
Leg Curl
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Shrug (Trap Bar)
3
12-15 reps
2B
Leg Curl
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Shrug (Trap Bar)
3
12-15 reps
2B
Leg Curl
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Shrug (Trap Bar)
3
12-15 reps
2B
Leg Curl
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Shrug (Trap Bar)
3
12-15 reps
2B
Leg Curl
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Shrug (Trap Bar)
3
12-15 reps
2B
Leg Curl
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Shrug (Trap Bar)
3
12-15 reps
2B
Leg Curl
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Shrug (Trap Bar)
3
12-15 reps
2B
Leg Curl
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Shrug (Trap Bar)
3
12-15 reps
2B
Leg Curl
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Shrug (Trap Bar)
3
12-15 reps
2B
Leg Curl
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Shrug (Trap Bar)
3
12-15 reps
2B
Leg Curl
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
4
10-15 reps
1B
Seated Calf Raise
4
15-20 reps
2A
Shrug (Trap Bar)
3
12-15 reps
2B
Leg Curl
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Face Pull
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Face Pull
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Face Pull
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Face Pull
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Face Pull
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Face Pull
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Face Pull
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Face Pull
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Face Pull
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Face Pull
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Face Pull
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
1B
Pullover (Dumbbell)
4
8-12 reps
2A
Overhead Tricep Extension (Cable)
4
10-12 reps
2B
Preacher Curl (Barbell)
4
6-12 reps
3A
Hammer Curl
3
6-12 reps
3B
Face Pull
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Seated Row (Machine)
3
10-12 reps
2A
Lat Pulldown
3
6-10 reps
2B
Tricep Extension (Cable)
3
10-15 reps
3A
Bayesian Curl
3
8-12 reps
3B
Chest Fly (Cable)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Seated Row (Machine)
3
10-12 reps
2A
Lat Pulldown
3
6-10 reps
2B
Tricep Extension (Cable)
3
10-15 reps
3A
Bayesian Curl
3
8-12 reps
3B
Chest Fly (Cable)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Seated Row (Machine)
3
10-12 reps
2A
Lat Pulldown
3
6-10 reps
2B
Tricep Extension (Cable)
3
10-15 reps
3A
Bayesian Curl
3
8-12 reps
3B
Chest Fly (Cable)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Seated Row (Machine)
3
10-12 reps
2A
Lat Pulldown
3
6-10 reps
2B
Tricep Extension (Cable)
3
10-15 reps
3A
Bayesian Curl
3
8-12 reps
3B
Chest Fly (Cable)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Seated Row (Machine)
3
10-12 reps
2A
Lat Pulldown
3
6-10 reps
2B
Tricep Extension (Cable)
3
10-15 reps
3A
Bayesian Curl
3
8-12 reps
3B
Chest Fly (Cable)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Seated Row (Machine)
3
10-12 reps
2A
Lat Pulldown
3
6-10 reps
2B
Tricep Extension (Cable)
3
10-15 reps
3A
Bayesian Curl
3
8-12 reps
3B
Chest Fly (Cable)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Seated Row (Machine)
3
10-12 reps
2A
Lat Pulldown
3
6-10 reps
2B
Tricep Extension (Cable)
3
10-15 reps
3A
Bayesian Curl
3
8-12 reps
3B
Chest Fly (Cable)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Seated Row (Machine)
3
10-12 reps
2A
Lat Pulldown
3
6-10 reps
2B
Tricep Extension (Cable)
3
10-15 reps
3A
Bayesian Curl
3
8-12 reps
3B
Chest Fly (Cable)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Seated Row (Machine)
3
10-12 reps
2A
Lat Pulldown
3
6-10 reps
2B
Tricep Extension (Cable)
3
10-15 reps
3A
Bayesian Curl
3
8-12 reps
3B
Chest Fly (Cable)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Seated Row (Machine)
3
10-12 reps
2A
Lat Pulldown
3
6-10 reps
2B
Tricep Extension (Cable)
3
10-15 reps
3A
Bayesian Curl
3
8-12 reps
3B
Chest Fly (Cable)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Seated Row (Machine)
3
10-12 reps
2A
Lat Pulldown
3
6-10 reps
2B
Tricep Extension (Cable)
3
10-15 reps
3A
Bayesian Curl
3
8-12 reps
3B
Chest Fly (Cable)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
1B
Seated Row (Machine)
3
10-12 reps
2A
Lat Pulldown
3
6-10 reps
2B
Tricep Extension (Cable)
3
10-15 reps
3A
Bayesian Curl
3
8-12 reps
3B
Chest Fly (Cable)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
1B
Seated Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
3 reps
2B
Cable Crunch
3
10-20 reps
3
Leg Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
1B
Seated Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
3 reps
2B
Cable Crunch
3
10-20 reps
3
Leg Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
1B
Seated Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
3 reps
2B
Cable Crunch
3
10-20 reps
3
Leg Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
1B
Seated Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
3 reps
2B
Cable Crunch
3
10-20 reps
3
Leg Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
1B
Seated Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
3 reps
2B
Cable Crunch
3
10-20 reps
3
Leg Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
1B
Seated Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
3 reps
2B
Cable Crunch
3
10-20 reps
3
Leg Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
1B
Seated Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
3 reps
2B
Cable Crunch
3
10-20 reps
3
Leg Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
1B
Seated Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
3 reps
2B
Cable Crunch
3
10-20 reps
3
Leg Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
1B
Seated Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
3 reps
2B
Cable Crunch
3
10-20 reps
3
Leg Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
1B
Seated Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
3 reps
2B
Cable Crunch
3
10-20 reps
3
Leg Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
1B
Seated Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
3 reps
2B
Cable Crunch
3
10-20 reps
3
Leg Press
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 reps
1B
Seated Calf Raise
3
12-15 reps
2A
Farmer's Walk (Weighted)
3
3 reps
2B
Cable Crunch
3
10-20 reps
3
Leg Press
3
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
4 Sets
6-8 Reps
1B
Seated Row (Cable)
4 Sets
8-12 Reps
2A
Overhead Press (Barbell)
4 Sets
6-12 Reps
2B
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
3A
Tricep Extension (Cable)
4 Sets
10-15 Reps
3B
Lateral Raise (Cable)
4 Sets
10-15 Reps
3C
Cable Crunch
4 Sets
10-20 Reps
Day 2
1A
Leg Extension
4 Sets
10-15 Reps
1B
Seated Calf Raise
4 Sets
15-20 Reps
2A
Shrug (Trap Bar)
3 Sets
12-15 Reps
2B
Leg Curl
3 Sets
12-15 Reps
Day 3
1A
Bench Press (Close Grip)
4 Sets
6-10 Reps
1B
Pullover (Dumbbell)
4 Sets
8-12 Reps
2A
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
2B
Preacher Curl (Barbell)
4 Sets
6-12 Reps
3A
Hammer Curl
3 Sets
6-12 Reps
3B
Face Pull
3 Sets
10-15 Reps
Day 4
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
1B
Seated Row (Machine)
3 Sets
10-12 Reps
2A
Lat Pulldown
3 Sets
6-10 Reps
2B
Tricep Extension (Cable)
3 Sets
10-15 Reps
3A
Bayesian Curl
3 Sets
8-12 Reps
3B
Chest Fly (Cable)
3 Sets
12-15 Reps
Day 5
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
1B
Seated Calf Raise
3 Sets
12-15 Reps
2A
Farmer's Walk (Weighted)
3 Sets
3 Reps
2B
Cable Crunch
3 Sets
10-20 Reps
3
Leg Press
3 Sets
8-12 Reps