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BoostcampPNG

BRM

by abdalfatah hoorani
2 athletes joined

Program Description

Getting everything BIGGER

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 03, 2024 08:43
  • Last Edited
    Jun 18, 2025 11:37

Summary

Unleash your strength with the BRM program, an 8-week journey designed to build muscle and enhance endurance through a structured 5-day weekly regimen. Each session targets key muscle groups with a mix of free weights and machines, including exercises like dumbbell lunges, hack squats, and hip thrusts, ensuring a comprehensive approach to leg development. With a focus on progressive intensity and varied rep ranges, you'll push your limits and achieve noticeable results. Get ready to transform your physique and elevate your performance!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-10 reps
12-15 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
High Row
3
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-10 reps
12-15 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
High Row
3
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-10 reps
12-15 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
High Row
3
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-10 reps
12-15 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
High Row
3
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-10 reps
12-15 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
High Row
3
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-10 reps
12-15 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
High Row
3
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-10 reps
12-15 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
High Row
3
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-10 reps
12-15 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
High Row
3
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
3
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 9
6
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
3
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 9
6
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
3
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 9
6
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
3
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 9
6
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
3
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 9
6
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
3
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 9
6
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
3
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 9
6
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
3
10-12 reps
RPE 9
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
3
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 9
6
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8A
Seated Calf Raise
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8A
Seated Calf Raise
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8A
Seated Calf Raise
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8A
Seated Calf Raise
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8A
Seated Calf Raise
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8A
Seated Calf Raise
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8A
Seated Calf Raise
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8A
Seated Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
-
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Cable Crossover
1
1
1
8-10 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
5
Back Extension
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
-
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Cable Crossover
1
1
1
8-10 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
5
Back Extension
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
-
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Cable Crossover
1
1
1
8-10 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
5
Back Extension
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
-
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Cable Crossover
1
1
1
8-10 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
5
Back Extension
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
-
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Cable Crossover
1
1
1
8-10 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
5
Back Extension
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
-
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Cable Crossover
1
1
1
8-10 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
5
Back Extension
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
-
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Cable Crossover
1
1
1
8-10 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
5
Back Extension
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
-
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Cable Crossover
1
1
1
8-10 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
5
Back Extension
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
2
Reverse Pec Deck
3
10-15 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Front Raise
3
12-15 reps
RPE 9
5
Cable Crunch
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
2
Reverse Pec Deck
3
10-15 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Front Raise
3
12-15 reps
RPE 9
5
Cable Crunch
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
2
Reverse Pec Deck
3
10-15 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Front Raise
3
12-15 reps
RPE 9
5
Cable Crunch
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
2
Reverse Pec Deck
3
10-15 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Front Raise
3
12-15 reps
RPE 9
5
Cable Crunch
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
2
Reverse Pec Deck
3
10-15 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Front Raise
3
12-15 reps
RPE 9
5
Cable Crunch
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
2
Reverse Pec Deck
3
10-15 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Front Raise
3
12-15 reps
RPE 9
5
Cable Crunch
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
2
Reverse Pec Deck
3
10-15 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Front Raise
3
12-15 reps
RPE 9
5
Cable Crunch
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
2
Reverse Pec Deck
3
10-15 reps
RPE 9
3
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Front Raise
3
12-15 reps
RPE 9
5
Cable Crunch
3
12-15 reps
RPE 9
6
Hanging Leg Raise
3
12-15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 3
1
Lunge (Dumbbell)
3 Sets
10-12 Reps
@9
2
Hack Squat
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Hip Thrust (Barbell)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
5
Leg Curl
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
6
Hip Abductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
8A
Seated Calf Raise
2 Sets
10-12 Reps
@10
Day 2
1
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
2
Bench Press (Barbell)
3 Sets
10-12 Reps
@9
3
Cable Crossover
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
4
Push Up
3 Sets
12-15 Reps
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
15-20 Reps
@9
@9
6
Overhead Extension (EZ Bar)
3 Sets
10-12 Reps
@9
Day 4
1
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@9
2
Dip (Bodyweight)
3 Sets
-
@9
3
T-Bar Row
3 Sets
10-12 Reps
@9
4
Cable Crossover
1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
12-15 Reps
@9
@9
@10
5
Back Extension
3 Sets
12-15 Reps
@9
Day 1
1
Lat Pulldown
2 Sets
1 Set
8-10 Reps
12-15 Reps
@9
@10
2
T-Bar Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
High Row
3 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
10-12 Reps
@10
5A
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
5B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
Day 5
1
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9
2
Reverse Pec Deck
3 Sets
10-15 Reps
@9
3
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
4
Front Raise
3 Sets
12-15 Reps
@9
5
Cable Crunch
3 Sets
12-15 Reps
@9
6
Hanging Leg Raise
3 Sets
12-15 Reps
@9