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ecroF nidO

by James W.
1 athletes joined

Program Description

To build muscle JM style

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 11, 2025 11:28
  • Last Edited
    Jun 18, 2025 12:37

Summary

Embark on a transformative 6-week journey with ecroF nidO, designed to challenge your limits and sculpt your physique. This 5-day-a-week program focuses on targeted muscle groups, featuring a mix of compound and isolation exercises to maximize strength and hypertrophy. Each session is structured with progressive intensity, ensuring you push past plateaus while maintaining proper form. Equip yourself with a full gym and get ready to elevate your training to new heights!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
2
20 reps
10 reps
10 reps
-
-
RPE 10
2
Squat (Barbell)
2
2
2
10 reps
8 reps
8 reps
-
-
RPE 10
3
Hack Squat
1
2
6 reps
10 reps
-
RPE 9
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
5
Stiff Leg Deadlift
2
2
5 reps
10 reps
-
RPE 10
6
Standing Calf Raise
2
1
1
6
20 reps
5 reps
4 reps
10 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Row
2
1
3
2
15 reps
5 reps
12 reps
6 reps
-
-
RPE 10
RPE 10
2
Chin-Up (Assisted)
3
12 reps
RPE 10
3
Hyperextension
2
2
10 reps
12 reps
-
RPE 10
4
Straight Arm Pulldown
2
10 reps
RPE 10
5
Standing Dumbbell Row
2
12 reps
RPE 10
6
Dead Hang
1
60 reps
-
7
Sit Up
4
50 reps
-
8
Bicep Curl (Barbell)
1
1
3
2
15 reps
6 reps
10 reps
5 reps
-
-
RPE 10
RPE 10
9
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
3
2
20 reps
6 reps
8 reps
6 reps
-
-
RPE 10
RPE 10
2
Squat (Barbell)
2
2
3
10 reps
5 reps
10 reps
-
-
RPE 9
3
Hack Squat
1
1
2
1
2
6 reps
4 reps
8 reps
8 reps
6 reps
-
-
RPE 9
RPE 10
RPE 10
4
Reverse Lunge (Dumbbell)
3
2
10 reps
8 reps
RPE 10
RPE 10
5
Stiff Leg Deadlift
1
3
5 reps
10 reps
-
RPE 10
6
Standing Calf Raise
2
4
2
20 reps
10 reps
8 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
1
1
1
4
1
1
15 reps
10 reps
6 reps
8 reps
7 reps
6 reps
-
-
-
RPE 10
RPE 10
RPE 10
2
Chin-Up (Assisted)
4
RPE 10
3
Rack Pull (Barbell)
3
1
1
3 reps
3 reps
10 reps
-
RPE 10
RPE 10
4
Straight Arm Pulldown
4
10 reps
RPE 10
5
Face Pull
4
12 reps
RPE 9
6
Dead Hang
1
60 secs
-
7
Sit Up
4
60 reps
-
8
Hanging Leg Raise
2
20 reps
RPE 10
9
Bicep Curl (EZ Bar)
1
4
2
6 reps
8 reps
6 reps
-
RPE 10
RPE 10
10
Reverse Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
4
1
20 reps
6 reps
8 reps
15 reps
-
-
RPE 10
RPE 10
2
Leg Extension
2
1
4
1
20 reps
6 reps
8 reps
10 reps
-
-
RPE 10
RPE 10
3
Leg Press (45 Degrees)
2
3
6 reps
8 reps
-
RPE 10
4
Reverse Lunge (Dumbbell)
1
4
5 reps
8 reps
-
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
1
4
6 reps
10 reps
-
RPE 9
6
Standing Calf Raise
1
1
4
4
20 reps
15 reps
10 reps
6 reps
-
-
RPE 10
RPE 10
7
Seated Calf Raise
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
1
1
1
4
15 reps
10 reps
6 reps
8 reps
-
-
-
RPE 9
2
Chin-Up (Assisted)
4
10 reps
RPE 10
3
Rack Pull (Barbell)
1
6
4 reps
5 reps
-
RPE 9
4
Straight Arm Pulldown
1
4
4 reps
10 reps
-
RPE 9
5
Face Pull
5
10 reps
RPE 9
6
Sit Up
4
60 reps
RPE 10
7
Hanging Leg Raise
4
20 reps
RPE 10
8
Preacher Curl (EZ Bar)
4
8 reps
RPE 9
9
Reverse Bicep Curl (Dumbbell)
4
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
2
2
20 reps
15 reps
6 reps
8 reps
-
-
-
RPE 10
2
Incline Bench Press (Barbell)
3
2
3 reps
6 reps
-
RPE 10
3
Chest Press (Machine)
2
1
1
8 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Band Pull Apart
2
25 reps
RPE 9
6
Overhead Press (Barbell)
1
2
2
4 reps
10 reps
5 reps
-
-
-
7
Incline Seated Front Raise
2
15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
1
2
2
4 reps
10 reps
5 reps
-
RPE 10
RPE 10
9
Lying Tricep Extension (Barbell)
1
2
2
4 reps
12 reps
6 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4
20 reps
10 reps
-
RPE 10
2
Squat (Barbell)
2
2
2
10 reps
6 reps
10 reps
-
-
RPE 10
3
Reverse Lunge (Dumbbell)
3
2
10 reps
5 reps
RPE 10
RPE 10
4
Leg Press
1
2
1
1
6 reps
15 reps
10 reps
7 reps
-
RPE 10
RPE 10
RPE 10
5
Stiff Leg Deadlift
2
2
5 reps
10 reps
-
RPE 10
6
Standing Calf Raise
2
1
1
3
6
20 reps
5 reps
4 reps
10 reps
5 reps
-
-
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
3
20 reps
15 reps
6 reps
4 reps
8 reps
-
-
-
-
-
2
Incline Bench Press (Barbell)
3
2
3 reps
8 reps
-
RPE 10
3
Chest Press (Machine)
3
3
6 reps
8 reps
RPE 10
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Cable)
3
25 reps
RPE 9
6
Landmine Press
3
8 reps
RPE 8.5
7
Band Pull Apart
3
3 reps
RPE 9
8
Tricep Rope Push Down (Cable)
1
4
1
1
10 reps
12 reps
8 reps
6 reps
-
RPE 10
RPE 10
RPE 10
9
Tricep Extension (Cable)
4
2
10 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
4
20 reps
15 reps
10 reps
8 reps
-
-
-
RPE 10
2
Squat (Barbell)
2
2
4
10 reps
4 reps
10 reps
-
-
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
3
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Leg Press
1
1
3
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 9
6
Standing Calf Raise
1
1
1
3
20 reps
10 reps
5 reps
10 reps
-
-
-
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
4
20 reps
15 reps
6 reps
4 reps
8 reps
-
-
-
-
RPE 9
2
Incline Bench Press (Barbell)
3
4
3 reps
6 reps
-
RPE 9
3
Chest Press (Machine)
1
4
1
6 reps
8 reps
5 reps
-
RPE 9
RPE 10
4
Chest Fly (Cable)
1
4
4 reps
8 reps
-
-
5
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9.5
7
Band Pull Apart
3
3
3 reps
10 reps
-
-
8
V-Handle Tricep Pushdown (Cable)
1
4
10 reps
12 reps
-
RPE 10
9
Overhead Tricep Extension (Cable)
1
4
1
10 reps
8 reps
6 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
4
1
20 reps
15 reps
10 reps
8 reps
15 reps
-
-
-
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
1
1
1
2
15 reps
10 reps
8 reps
7 reps
7 reps
7 reps
-
-
RPE 8
RPE 9
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
4
1
5 reps
8 reps
10 reps
-
RPE 9
RPE 10
4
Leg Extension
4
1
10 reps
10 reps
RPE 9
RPE 10
5
Pull Through (Cable)
4
10 reps
RPE 9
6
Standing Calf Raise
1
1
1
5
20 reps
10 reps
5 reps
10 reps
-
-
-
RPE 10
7
Seated Calf Raise
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Row
2
1
2
2
15 reps
5 reps
12 reps
6 reps
-
-
RPE 10
RPE 10
2
Chin-Up (Assisted)
2
15 reps
RPE 10
3
Rack Pull (Barbell)
5
1
3 reps
6 reps
-
-
4
Pullover (Dumbbell)
2
10 reps
-
5
Kroc Row
2
12 reps
RPE 9
6
Dead Hang
1
60 reps
-
7
Sit Up
4
50 reps
RPE 10
8
Bicep Curl (Barbell)
1
1
2
2
15 reps
6 reps
10 reps
6 reps
-
-
RPE 10
RPE 10
9
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
2
3
20 reps
15 reps
4 reps
8 reps
-
-
-
RPE 10
2
Incline Bench Press (Barbell)
3
2
3 reps
8 reps
-
RPE 10
3
Chest Press (Machine)
3
1
1
6 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
4
Chest Fly (Cable)
2
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Band Pull Apart
2
3
10 reps
25 reps
-
RPE 9
6
Landmine Push Press
3
8 reps
RPE 8.5
7
Incline Seated Front Raise
2
15 reps
RPE 9
8
Tricep Rope Push Down (Cable)
1
3
2
4 reps
10 reps
5 reps
-
-
-
9
Skull Crusher (Dumbbell)
1
3
2
4 reps
12 reps
6 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
1
1
1
3
1
1
15 reps
10 reps
6 reps
8 reps
7 reps
6 reps
-
-
-
RPE 10
RPE 10
RPE 10
2
Chin-Up (Assisted)
4
15 reps
RPE 10
3
Dumbbell Row
2
3
1
1
6 reps
8 reps
7 reps
6 reps
-
RPE 10
RPE 10
RPE 10
4
Pullover (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
2
10 reps
RPE 9
6
Dead Hang
1
60 reps
-
7
Sit Up
4
60 reps
RPE 10
8
Hanging Leg Raise
2
20 reps
RPE 10
9
Bicep Curl (Barbell)
1
4
2
6 reps
8 reps
6 reps
-
RPE 10
RPE 10
10
Single Arm Landmine Row
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
3
2
20 reps
15 reps
4 reps
8 reps
6 reps
-
-
-
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
3
3
3 reps
10 reps
-
RPE 10
3
Bench Press (Barbell)
5
5 reps
RPE 10
4
Dip (Assisted)
3
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
6
Landmine Press
3
8 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
1
4
1
1
15 reps
10 reps
9 reps
8 reps
-
RPE 10
RPE 10
RPE 10
9
Skull Crusher (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
1
1
1
4
15 reps
10 reps
6 reps
8 reps
-
-
-
RPE 10
2
Chin-Up (Assisted)
4
10 reps
RPE 10
3
Rack Pull (Barbell)
1
1
5
10 reps
4 reps
5 reps
-
-
RPE 10
4
Chest Supported Row (Machine)
4
8 reps
RPE 9
5
Shrug (Barbell)
4
8 reps
RPE 9
6
Sit Up
4
60 reps
RPE 10
7
Hanging Leg Raise
4
20 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
1
4
1
6 reps
12 reps
5 reps
-
RPE 10
RPE 10
9
Preacher Curl (EZ Bar)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
1
1
2
20 reps
15 reps
4 reps
8 reps
8 reps
8 reps
-
-
-
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
3
1
1
1
1
1
3 reps
5 reps
5 reps
5 reps
5 reps
5 reps
-
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Neutral Grip Dumbbell Bench Press
1
1
1
2
4 reps
6 reps
6 reps
6 reps
-
RPE 9
RPE 9.5
RPE 10
4
Cable Crossover
1
4
15 reps
8 reps
-
RPE 9
5
Rear Delt Fly (Dumbbell)
1
3
15 reps
20 reps
-
RPE 9
6
Band Pull Apart
3
3 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
1
4
15 reps
10 reps
-
RPE 10
9
Pin Press Bench (Barbell)
1
4
4 reps
6 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
3
15 reps
15 reps
-
RPE 10
2
Leg Press
2
2
2
10 reps
10 reps
5 reps
-
RPE 10
RPE 10
3
Leg Extension
2
2
2
4 reps
12 reps
6 reps
-
RPE 10
RPE 10
4
Squat (Dumbbell)
2
2
2
5 reps
12 reps
6 reps
-
-
-
5
Seated Calf Raise
2
1
1
2
4
20 reps
5 reps
4 reps
10 reps
5 reps
-
-
-
RPE 10
RPE 10
6
Sit Up
4
55 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Row
2
1
3
2
15 reps
5 reps
10 reps
5 reps
-
-
RPE 10
RPE 10
2
Chin-Up (Assisted)
3
12 reps
RPE 10
3
Rack Pull (Barbell)
4
1
3 reps
10 reps
-
RPE 10
4
Straight Arm Pulldown
3
10 reps
RPE 10
5
Pullover (Dumbbell)
2
10 reps
RPE 9
6
Dead Hang
1
60 reps
-
7
Sit Up
4
60 reps
-
8
Bicep Curl (Barbell)
1
1
3
2
15 reps
6 reps
10 reps
5 reps
-
-
RPE 10
RPE 10
9
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
4
15 reps
15 reps
-
RPE 10
2
Leg Press
1
1
1
1
4
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
3
2
15 reps
10 reps
6 reps
-
RPE 10
RPE 10
4
Squat (Dumbbell)
1
2
5 reps
8 reps
-
RPE 10
5
Nordic Curl
3
8 reps
RPE 10
6
Standing Calf Raise
2
4
2
20 reps
10 reps
8 reps
-
RPE 10
RPE 10
7
Sit Up
4
55 reps
RPE 10
8
Hanging Leg Raise
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
1
1
1
4
1
1
15 reps
10 reps
6 reps
8 reps
7 reps
6 reps
-
-
-
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Single Arm)
4
8 reps
RPE 10
3
Cable Low Row
4
10 reps
RPE 10
4
Pullover (Dumbbell)
2
10 reps
RPE 10
5
Hyperextension
3
15 reps
RPE 9
6
Dead Hang
1
60 secs
RPE 10
7
Sit Up
4
60 reps
-
8
Hanging Leg Raise
3
20 reps
RPE 10
9
Bicep Curl (Barbell)
1
4
2
6 reps
8 reps
6 reps
-
RPE 10
RPE 10
10
Hammer Curl
4
2
10 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
4
15 reps
8 reps
-
RPE 10
2
Squat (Barbell)
1
1
1
2
10 reps
5 reps
5 reps
5 reps
-
RPE 8
RPE 9
RPE 10
3
Hack Squat
1
1
4
10 reps
4 reps
6 reps
-
-
RPE 9
4
Walking Lunge (Dumbbell)
4
10 reps
RPE 10
5
Pull Through (Cable)
4
10 reps
RPE 10
6
Standing Calf Raise
1
1
4
4
20 reps
15 reps
10 reps
6 reps
-
-
-
-
7
Seated Calf Raise
4
8 reps
RPE 10
8
Sit Up
4
60 reps
RPE 10
9
Hanging Leg Raise
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
1
1
1
4
15 reps
10 reps
6 reps
8 reps
-
-
-
RPE 9
2
Chin-Up (Assisted)
4
12 reps
RPE 10
3
Chest Supported Row (Machine)
1
1
4
15 reps
4 reps
8 reps
-
-
RPE 9
4
Lat Pulldown (Single Arm)
1
1
4
15 reps
4 reps
10 reps
-
-
RPE 9
5
Hyperextension
4
30 reps
RPE 10
6
Sit Up
4
60 reps
RPE 10
7
Hanging Leg Raise
4
20 reps
RPE 10
8
Bicep Curl (Barbell)
1
4
10 reps
8 reps
-
RPE 10
9
Hammer Curl
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
3
4 reps
12 reps
-
RPE 10
2
Bench Press (Dumbbell)
1
3
2
4 reps
8 reps
4 reps
-
RPE 10
RPE 10
3
Push Up
2
35 reps
-
4
Lateral Raise (Dumbbell)
1
3
10 reps
20 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
3
2
8 reps
5 reps
-
-
6
V-Handle Tricep Pushdown (Cable)
1
2
2
10 reps
12 reps
6 reps
-
-
-
7
Tricep Extension (Machine)
3
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3
15 reps
15 reps
-
RPE 10
2
Incline Bench Press (Smith Machine)
2
3
4 reps
8 reps
-
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Dip (Assisted)
3
15 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
4
20 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
4
2
15 reps
10 reps
8 reps
-
RPE 10
RPE 10
8
Tricep Extension (Machine)
4
6 reps
RPE 10
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
4
20 reps
15 reps
6 reps
4 reps
8 reps
-
-
-
-
-
2
Chest Press (Machine)
1
4
4 reps
8 reps
-
RPE 10
3
Dip (Assisted)
4
10 reps
-
4
Push Up
4
20 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
6
Lying Rear Lateral Raise
4
20 reps
RPE 10
7
Overhead Press (Barbell)
1
1
2
15 reps
4 reps
10 reps
-
-
RPE 9
8
V-Handle Tricep Pushdown (Cable)
1
4
15 reps
10 reps
-
RPE 10
9
Pin Press Bench (Barbell)
1
1
4
15 reps
4 reps
6 reps
-
-
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Lying Leg Curl
2 Sets
1 Set
2 Sets
20 Reps
10 Reps
10 Reps
-
-
@10
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
10 Reps
8 Reps
8 Reps
-
-
@10
3
Hack Squat
1 Set
2 Sets
6 Reps
10 Reps
-
@9
4
Reverse Lunge (Dumbbell)
3 Sets
10 Reps
@10
5
Stiff Leg Deadlift
2 Sets
2 Sets
5 Reps
10 Reps
-
@10
6
Standing Calf Raise
2 Sets
1 Set
1 Set
6 Sets
20 Reps
5 Reps
4 Reps
10 Reps
-
-
-
@10
Day 2
1
Decline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
2 Sets
20 Reps
15 Reps
6 Reps
8 Reps
-
-
-
@10
2
Incline Bench Press (Barbell)
3 Sets
2 Sets
3 Reps
6 Reps
-
@10
3
Chest Press (Machine)
2 Sets
1 Set
1 Set
8 Reps
5 Reps
4 Reps
@10
@10
@10
4
Chest Fly (Machine)
4 Sets
8 Reps
@10
5
Band Pull Apart
2 Sets
25 Reps
@9
6
Overhead Press (Barbell)
1 Set
2 Sets
2 Sets
4 Reps
10 Reps
5 Reps
-
-
-
7
Incline Seated Front Raise
2 Sets
15 Reps
@9
8
Tricep Rope Push Down (Cable)
1 Set
2 Sets
2 Sets
4 Reps
10 Reps
5 Reps
-
@10
@10
9
Lying Tricep Extension (Barbell)
1 Set
2 Sets
2 Sets
4 Reps
12 Reps
6 Reps
-
@10
@10
Day 3
1
Incline Dumbbell Row
2 Sets
1 Set
2 Sets
2 Sets
15 Reps
5 Reps
12 Reps
6 Reps
-
-
@10
@10
2
Chin-Up (Assisted)
2 Sets
15 Reps
@10
3
Rack Pull (Barbell)
5 Sets
1 Set
3 Reps
6 Reps
-
-
4
Pullover (Dumbbell)
2 Sets
10 Reps
-
5
Kroc Row
2 Sets
12 Reps
@9
6
Dead Hang
1 Set
60 Reps
-
7
Sit Up
4 Sets
50 Reps
@10
8
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
2 Sets
15 Reps
6 Reps
10 Reps
6 Reps
-
-
@10
@10
9
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 4
1
Leg Curl
2 Sets
3 Sets
15 Reps
15 Reps
-
@10
2
Leg Press
2 Sets
2 Sets
2 Sets
10 Reps
10 Reps
5 Reps
-
@10
@10
3
Leg Extension
2 Sets
2 Sets
2 Sets
4 Reps
12 Reps
6 Reps
-
@10
@10
4
Squat (Dumbbell)
2 Sets
2 Sets
2 Sets
5 Reps
12 Reps
6 Reps
-
-
-
5
Seated Calf Raise
2 Sets
1 Set
1 Set
2 Sets
4 Sets
20 Reps
5 Reps
4 Reps
10 Reps
5 Reps
-
-
-
@10
@10
6
Sit Up
4 Sets
55 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
3 Sets
4 Reps
12 Reps
-
@10
2
Bench Press (Dumbbell)
1 Set
3 Sets
2 Sets
4 Reps
8 Reps
4 Reps
-
@10
@10
3
Push Up
2 Sets
35 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
3 Sets
10 Reps
20 Reps
-
@10
5
Lateral Raise (Dumbbell)
3 Sets
2 Sets
8 Reps
5 Reps
-
-
6
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
2 Sets
10 Reps
12 Reps
6 Reps
-
-
-
7
Tricep Extension (Machine)
3 Sets
6 Reps
@10