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Team Proper Form: Upper/Lower (Bench-Trap Minor Focus)

by trevs_onit
2 athletes joined

Program Description

Overall upper/lower split with a slight focus on arms and chest. Most Hypertrophy workouts listed can be run as a split with another similar muscle group.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 21, 2024 10:48
  • Last Edited
    Jun 18, 2025 12:23

Summary

Unlock your strength potential with the 8-week Team Proper Form: Upper/Lower program, designed specifically for those looking to enhance their bench press and trap minor strength. This 4-day-a-week regimen combines targeted exercises like the Bench Press, Pull-Ups, and Deadlifts, ensuring balanced development of your upper and lower body. With a focus on proper form and progressive intensity, you'll build muscle while honing your technique in a garage gym setting. Get ready to elevate your training and achieve your fitness goals!
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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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Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Standing Calf Raise
3
25 reps
RPE 6.5
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lunge (Barbell)
2
10 reps
RPE 7
6
Face Pull
2
15 reps
RPE 7
7
Shrug (Barbell)
2
15 reps
RPE 8
8
Y Raise
2
15 reps
RPE 8.5
9
Cable Crunch
2
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Standing Calf Raise
3
25 reps
RPE 6.5
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lunge (Barbell)
2
10 reps
RPE 7
6
Face Pull
2
15 reps
RPE 7
7
Shrug (Barbell)
2
15 reps
RPE 8
8
Y Raise
2
15 reps
RPE 8.5
9
Cable Crunch
2
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Standing Calf Raise
3
25 reps
RPE 6.5
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lunge (Barbell)
2
10 reps
RPE 7
6
Face Pull
2
15 reps
RPE 7
7
Shrug (Barbell)
2
15 reps
RPE 8
8
Y Raise
2
15 reps
RPE 8.5
9
Cable Crunch
2
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Standing Calf Raise
3
25 reps
RPE 6.5
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lunge (Barbell)
2
10 reps
RPE 7
6
Face Pull
2
15 reps
RPE 7
7
Shrug (Barbell)
2
15 reps
RPE 8
8
Y Raise
2
15 reps
RPE 8.5
9
Cable Crunch
2
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Standing Calf Raise
3
25 reps
RPE 6.5
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lunge (Barbell)
2
10 reps
RPE 7
6
Face Pull
2
15 reps
RPE 7
7
Shrug (Barbell)
2
15 reps
RPE 8
8
Y Raise
2
15 reps
RPE 8.5
9
Cable Crunch
2
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Standing Calf Raise
3
25 reps
RPE 6.5
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lunge (Barbell)
2
10 reps
RPE 7
6
Face Pull
2
15 reps
RPE 7
7
Shrug (Barbell)
2
15 reps
RPE 8
8
Y Raise
2
15 reps
RPE 8.5
9
Cable Crunch
2
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Standing Calf Raise
3
25 reps
RPE 6.5
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lunge (Barbell)
2
10 reps
RPE 7
6
Face Pull
2
15 reps
RPE 7
7
Shrug (Barbell)
2
15 reps
RPE 8
8
Y Raise
2
15 reps
RPE 8.5
9
Cable Crunch
2
25 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Standing Calf Raise
3
25 reps
RPE 6.5
4
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lunge (Barbell)
2
10 reps
RPE 7
6
Face Pull
2
15 reps
RPE 7
7
Shrug (Barbell)
2
15 reps
RPE 8
8
Y Raise
2
15 reps
RPE 8.5
9
Cable Crunch
2
25 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3
JM Press
3
12 reps
RPE 6.5
4
Reverse Tricep Pushdown
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Hammer Curl
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3
JM Press
3
12 reps
RPE 6.5
4
Reverse Tricep Pushdown
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Hammer Curl
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3
JM Press
3
12 reps
RPE 6.5
4
Reverse Tricep Pushdown
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Hammer Curl
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3
JM Press
3
12 reps
RPE 6.5
4
Reverse Tricep Pushdown
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Hammer Curl
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3
JM Press
3
12 reps
RPE 6.5
4
Reverse Tricep Pushdown
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Hammer Curl
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3
JM Press
3
12 reps
RPE 6.5
4
Reverse Tricep Pushdown
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Hammer Curl
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3
JM Press
3
12 reps
RPE 6.5
4
Reverse Tricep Pushdown
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Hammer Curl
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 8
RPE 8.5
2
Spoto Press
3
10 reps
RPE 7
3
JM Press
3
12 reps
RPE 6.5
4
Reverse Tricep Pushdown
3
12 reps
RPE 7
5
French Press
3
12 reps
RPE 7
6
Hammer Curl
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
5 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Row (Machine)
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
4
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
5 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Row (Machine)
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
4
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
5 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Row (Machine)
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
4
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
5 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Row (Machine)
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
4
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
5 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Row (Machine)
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
4
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
5 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Row (Machine)
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
4
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
5 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Row (Machine)
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
4
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
6
5 reps
RPE 7
2
Deadlift (Barbell)
3
8 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Row (Machine)
3
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
4
10 reps
RPE 7
7
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
2
Push Up (Weighted)
2
2
15 reps
10 reps
RPE 7
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
2
12 reps
RPE 7
9
Shrug (Barbell)
2
10 reps
RPE 7
10
Farmer's Walk (Weighted)
1
2 mins
RPE 9
11
Shrug (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
2
Push Up (Weighted)
2
2
15 reps
10 reps
RPE 7
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
2
12 reps
RPE 7
9
Shrug (Barbell)
2
10 reps
RPE 7
10
Farmer's Walk (Weighted)
1
2 mins
RPE 9
11
Shrug (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
2
Push Up (Weighted)
2
2
15 reps
10 reps
RPE 7
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
2
12 reps
RPE 7
9
Shrug (Barbell)
2
10 reps
RPE 7
10
Farmer's Walk (Weighted)
1
2 mins
RPE 9
11
Shrug (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
2
Push Up (Weighted)
2
2
15 reps
10 reps
RPE 7
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
2
12 reps
RPE 7
9
Shrug (Barbell)
2
10 reps
RPE 7
10
Farmer's Walk (Weighted)
1
2 mins
RPE 9
11
Shrug (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
2
Push Up (Weighted)
2
2
15 reps
10 reps
RPE 7
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
2
12 reps
RPE 7
9
Shrug (Barbell)
2
10 reps
RPE 7
10
Farmer's Walk (Weighted)
1
2 mins
RPE 9
11
Shrug (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
2
Push Up (Weighted)
2
2
15 reps
10 reps
RPE 7
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
2
12 reps
RPE 7
9
Shrug (Barbell)
2
10 reps
RPE 7
10
Farmer's Walk (Weighted)
1
2 mins
RPE 9
11
Shrug (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
2
Push Up (Weighted)
2
2
15 reps
10 reps
RPE 7
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
2
12 reps
RPE 7
9
Shrug (Barbell)
2
10 reps
RPE 7
10
Farmer's Walk (Weighted)
1
2 mins
RPE 9
11
Shrug (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
6 reps
6 reps
RPE 9
RPE 9.5
2
Push Up (Weighted)
2
2
15 reps
10 reps
RPE 7
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Incline Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Tricep Extension (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
8
Shrug (Dumbbell)
2
12 reps
RPE 7
9
Shrug (Barbell)
2
10 reps
RPE 7
10
Farmer's Walk (Weighted)
1
2 mins
RPE 9
11
Shrug (Dumbbell)
2
12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@8
@8.5
2
Spoto Press
3 Sets
10 Reps
@7
3
JM Press
3 Sets
12 Reps
@6.5
4
Reverse Tricep Pushdown
3 Sets
12 Reps
@7
5
French Press
3 Sets
12 Reps
@7
6
Hammer Curl
2 Sets
10 Reps
@8
7
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
6 Sets
5 Reps
@7
2
Deadlift (Barbell)
3 Sets
8 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
5
Seated Row (Machine)
3 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
@7
7
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@7
Day 1
1
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
2
Squat (Barbell)
4 Sets
5 Reps
@8.5
3
Standing Calf Raise
3 Sets
25 Reps
@6.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
5
Lunge (Barbell)
2 Sets
10 Reps
@7
6
Face Pull
2 Sets
15 Reps
@7
7
Shrug (Barbell)
2 Sets
15 Reps
@8
8
Y Raise
2 Sets
15 Reps
@8.5
9
Cable Crunch
2 Sets
25 Reps
@9
Day 4
1
Bench Press (Barbell)
2 Sets
2 Sets
6 Reps
6 Reps
@9
@9.5
2
Push Up (Weighted)
2 Sets
2 Sets
15 Reps
10 Reps
@7
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7
8
Shrug (Dumbbell)
2 Sets
12 Reps
@7
9
Shrug (Barbell)
2 Sets
10 Reps
@7
10
Farmer's Walk (Weighted)
1 Set
2 mins
@9
11
Shrug (Dumbbell)
2 Sets
12 Reps
@7