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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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Front Delts
11%
Triceps
10.2%
Chest
9.4%
Lats
9%
Glutes
8%
Biceps
7.3%
Quadriceps
6.1%
Middle Delts
6.1%
Abs
5.3%
Hamstrings
5.3%
Rear Delts
3.9%
Lower Back
3.3%
Abductors
1.4%
Calves
1.4%
Forearms
0.8%
Adductors
0.4%
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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
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