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Dr. Laynes PHAT Program

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5 athletes joined

Program Description

Strength and Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 03, 2025 05:11
  • Last Edited
    Jun 18, 2025 09:15

Summary

Unleash your strength with Dr. Laynes PHAT Program, an intense 8-week journey designed to maximize muscle growth and power. Committing to five days a week, you'll alternate between upper and lower body power days, focusing on compound movements and targeted isolation exercises. This program is perfect for those ready to push their limits and build a balanced physique using a full gym setup. Get ready to elevate your training and achieve impressive results!
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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
Bent Over Row (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Inverted Row
2
6-10 reps
-
4
Bench Press (Dumbbell)
3
3-5 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Bicep Curl (EZ Bar)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Inverted Row
2
6-10 reps
-
4
Bench Press (Dumbbell)
3
3-5 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Bicep Curl (EZ Bar)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Inverted Row
2
6-10 reps
-
4
Bench Press (Dumbbell)
3
3-5 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Bicep Curl (EZ Bar)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Inverted Row
2
6-10 reps
-
4
Bench Press (Dumbbell)
3
3-5 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Bicep Curl (EZ Bar)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Inverted Row
2
6-10 reps
-
4
Bench Press (Dumbbell)
3
3-5 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Bicep Curl (EZ Bar)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Inverted Row
2
6-10 reps
-
4
Bench Press (Dumbbell)
3
3-5 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Bicep Curl (EZ Bar)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Inverted Row
2
6-10 reps
-
4
Bench Press (Dumbbell)
3
3-5 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Bicep Curl (EZ Bar)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-5 reps
-
2
Pull-Up (Weighted)
2
6-10 reps
-
3
Inverted Row
2
6-10 reps
-
4
Bench Press (Dumbbell)
3
3-5 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
7
Bicep Curl (EZ Bar)
3
6-10 reps
-
8
Skull Crusher
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Glute-Ham Raise
2
6-10 reps
-
6
Standing Calf Raise
2
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Glute-Ham Raise
2
6-10 reps
-
6
Standing Calf Raise
2
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Glute-Ham Raise
2
6-10 reps
-
6
Standing Calf Raise
2
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Glute-Ham Raise
2
6-10 reps
-
6
Standing Calf Raise
2
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Glute-Ham Raise
2
6-10 reps
-
6
Standing Calf Raise
2
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Glute-Ham Raise
2
6-10 reps
-
6
Standing Calf Raise
2
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Glute-Ham Raise
2
6-10 reps
-
6
Standing Calf Raise
2
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
2
6-10 reps
-
4
Stiff Leg Deadlift
3
5-8 reps
-
5
Glute-Ham Raise
2
6-10 reps
-
6
Standing Calf Raise
2
6-10 reps
-
7
Seated Calf Raise
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
3 reps
-
2
Inverted Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
3 reps
-
2
Inverted Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
3 reps
-
2
Inverted Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
3 reps
-
2
Inverted Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
3 reps
-
2
Inverted Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
3 reps
-
2
Inverted Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
3 reps
-
2
Inverted Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
3 reps
-
2
Inverted Row
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown (Close Grip)
2
15-20 reps
-
6
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
7
Upright Row (Barbell)
2
12-15 reps
-
8
Lateral Raise (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Leg Curl
2
12-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Leg Curl
2
12-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Leg Curl
2
12-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Leg Curl
2
12-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Leg Curl
2
12-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Leg Curl
2
12-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Leg Curl
2
12-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
-
2
Hack Squat
3
8-12 reps
-
3
Leg Press
2
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Leg Curl
2
12-20 reps
-
7
Standing Calf Raise
4
10-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Chest Fly (Cable)
2
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Tricep Extension (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Chest Fly (Cable)
2
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Tricep Extension (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Chest Fly (Cable)
2
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Tricep Extension (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Chest Fly (Cable)
2
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Tricep Extension (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Chest Fly (Cable)
2
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Tricep Extension (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Chest Fly (Cable)
2
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Tricep Extension (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Chest Fly (Cable)
2
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Tricep Extension (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Chest Press (Machine)
3
12-15 reps
-
4
Chest Fly (Cable)
2
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Concentration Curl
2
12-15 reps
-
7
Spider Curl
2
15-20 reps
-
8
Tricep Extension (Cable)
2
8-12 reps
-
9
Tricep Pushdown (Cable)
2
12-15 reps
-
10
Tricep Kickback
2
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bent Over Row (Barbell)
3 Sets
3-5 Reps
-
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
-
3
Inverted Row
2 Sets
6-10 Reps
-
4
Bench Press (Dumbbell)
3 Sets
3-5 Reps
-
5
Dip (Weighted)
2 Sets
6-10 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
8
Skull Crusher
3 Sets
6-10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
-
2
Hack Squat
2 Sets
6-10 Reps
-
3
Leg Extension
2 Sets
6-10 Reps
-
4
Stiff Leg Deadlift
3 Sets
5-8 Reps
-
5
Glute-Ham Raise
2 Sets
6-10 Reps
-
6
Standing Calf Raise
2 Sets
6-10 Reps
-
7
Seated Calf Raise
2 Sets
6-10 Reps
-
Day 3
1
Bent Over Row (Barbell)
6 Sets
3 Reps
-
2
Inverted Row
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Shrug (Dumbbell)
2 Sets
12-15 Reps
-
5
Lat Pulldown (Close Grip)
2 Sets
15-20 Reps
-
6
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
7
Upright Row (Barbell)
2 Sets
12-15 Reps
-
8
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
-
Day 4
1
Squat (Barbell)
6 Sets
3 Reps
-
2
Hack Squat
3 Sets
8-12 Reps
-
3
Leg Press
2 Sets
12-15 Reps
-
4
Leg Extension
3 Sets
15-20 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
6
Leg Curl
2 Sets
12-20 Reps
-
7
Standing Calf Raise
4 Sets
10-15 Reps
-
8
Seated Calf Raise
3 Sets
15-20 Reps
-
Day 5
1
Bench Press (Dumbbell)
6 Sets
3 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Chest Press (Machine)
3 Sets
12-15 Reps
-
4
Chest Fly (Cable)
2 Sets
15-20 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
6
Concentration Curl
2 Sets
12-15 Reps
-
7
Spider Curl
2 Sets
15-20 Reps
-
8
Tricep Extension (Cable)
2 Sets
8-12 Reps
-
9
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
10
Tricep Kickback
2 Sets
15-20 Reps
-