logo
BoostcampPNG

Torso/Extremities Supertrophy

by Nathaniel G.
1 athletes joined

Program Description

Execute as follows: Torso/Limbs/OFF repeat (do not skip OFF days). Doing this creates a 9 day microcycle over the A/B/C variations as is intended. Although its been written as a "4 week" program, when executed with proper rest days between A/B/C variations, it will take 5 weeks to complete. Rep ranges/ intensity may not vary over the mesocycle but the goal is to work within given ranges while trying to increase strength at least once on each lift during the mesocycle. All working sets should be done with high intensity leaving 1-2 or reps in reserve or even training very close to failure but intensity is paramount for success.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 02, 2026 12:21
  • Last Edited
    Feb 02, 2026 02:07
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.3%
Front Delts
10.8%
Upper Back
8.1%
Chest
8.1%
Hamstrings
8.1%
Abs
7.8%
Biceps
7.3%
Middle Delts
6.7%
Quadriceps
6.5%
Glutes
6.2%
Lats
5.9%
Lower Back
2.7%
Rear Delts
2.2%
Forearms
1.6%
Adductors
0.8%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Cable Fly
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9.5-10
5
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5-10
7
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Cable Fly
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9.5-10
5
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5-10
7
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Cable Fly
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9.5-10
5
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5-10
7
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-12 reps
RPE 9-10
3
Seated Cable Fly
3
8-12 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 9.5-10
5
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5-10
7
Hanging Leg Raise
3
AMRAP
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise Machine
3
8-12 reps
RPE 9-10
2
Bicep Curl (Barbell)
3
10-15 reps
RPE 9-10
3
Belt Squat
3
6-10 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
5
Seated Hamstring Curl
3
6-10 reps
RPE 9.5-10
6A
Rope Hammer Curls
3
8-12 reps
RPE 9.5-10
6B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5-10
7
Reverse Hyperextension
2
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise Machine
3
8-12 reps
RPE 9-10
2
Bicep Curl (Barbell)
3
10-15 reps
RPE 9-10
3
Belt Squat
3
6-10 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
5
Seated Hamstring Curl
3
6-10 reps
RPE 9.5-10
6A
Rope Hammer Curls
3
8-12 reps
RPE 9.5-10
6B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5-10
7
Reverse Hyperextension
2
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise Machine
3
8-12 reps
RPE 9-10
2
Bicep Curl (Barbell)
3
10-15 reps
RPE 9-10
3
Belt Squat
3
6-10 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
5
Seated Hamstring Curl
3
6-10 reps
RPE 9.5-10
6A
Rope Hammer Curls
3
8-12 reps
RPE 9.5-10
6B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5-10
7
Reverse Hyperextension
2
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise Machine
3
8-12 reps
RPE 9-10
2
Bicep Curl (Barbell)
3
10-15 reps
RPE 9-10
3
Belt Squat
3
6-10 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9-10
5
Seated Hamstring Curl
3
6-10 reps
RPE 9.5-10
6A
Rope Hammer Curls
3
8-12 reps
RPE 9.5-10
6B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5-10
7
Reverse Hyperextension
2
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 9-9.5
2
Yates Row
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9-10
4
Hammer Strength High Row
2
6-10 reps
RPE 9.5-10
5
Sternal Fly
2
8-12 reps
RPE 9-10
6
Lying Reverse Fly
3
10-15 reps
RPE 9-10
7A
Decline Crunch (Weighted)
3
10-20 reps
RPE 9-10
7B
Decline Bench Russian Twist
3
20-30 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 9-9.5
2
Yates Row
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9-10
4
Hammer Strength High Row
2
6-10 reps
RPE 9.5-10
5
Sternal Fly
2
8-12 reps
RPE 9-10
6
Lying Reverse Fly
3
10-15 reps
RPE 9-10
7A
Decline Crunch (Weighted)
3
10-20 reps
RPE 9-10
7B
Decline Bench Russian Twist
3
20-30 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 9-9.5
2
Yates Row
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9-10
4
Hammer Strength High Row
2
6-10 reps
RPE 9.5-10
5
Sternal Fly
2
8-12 reps
RPE 9-10
6
Lying Reverse Fly
3
10-15 reps
RPE 9-10
7A
Decline Crunch (Weighted)
3
10-20 reps
RPE 9-10
7B
Decline Bench Russian Twist
3
20-30 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
RPE 9-9.5
2
Yates Row
3
8-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9-10
4
Hammer Strength High Row
2
6-10 reps
RPE 9.5-10
5
Sternal Fly
2
8-12 reps
RPE 9-10
6
Lying Reverse Fly
3
10-15 reps
RPE 9-10
7A
Decline Crunch (Weighted)
3
10-20 reps
RPE 9-10
7B
Decline Bench Russian Twist
3
20-30 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9-10
2
JM Press
3
8-12 reps
RPE 8.5-9
3
45 Degree Back Extension
3
10-15 reps
RPE 9-9.5
4
Cross Body Hammer Curl
3
8-12 reps
RPE 9.5-10
5
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9.5-10
6A
Bayesian Curl
2
8-12 reps
RPE 9.5-10
6B
Push Up
2
AMRAP
RPE 9.5-10
7
Sled Push
3
1-2 mins
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9-10
2
JM Press
3
8-12 reps
RPE 8.5-9
3
45 Degree Back Extension
3
10-15 reps
RPE 9-9.5
4
Cross Body Hammer Curl
3
8-12 reps
RPE 9.5-10
5
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9.5-10
6A
Bayesian Curl
2
8-12 reps
RPE 9.5-10
6B
Push Up
2
AMRAP
RPE 9.5-10
7
Sled Push
3
1-2 mins
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9-10
2
JM Press
3
8-12 reps
RPE 8.5-9
3
45 Degree Back Extension
3
10-15 reps
RPE 9-9.5
4
Cross Body Hammer Curl
3
8-12 reps
RPE 9.5-10
5
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9.5-10
6A
Bayesian Curl
2
8-12 reps
RPE 9.5-10
6B
Push Up
2
AMRAP
RPE 9.5-10
7
Sled Push
3
1-2 mins
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 9-10
2
JM Press
3
8-12 reps
RPE 8.5-9
3
45 Degree Back Extension
3
10-15 reps
RPE 9-9.5
4
Cross Body Hammer Curl
3
8-12 reps
RPE 9.5-10
5
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9.5-10
6A
Bayesian Curl
2
8-12 reps
RPE 9.5-10
6B
Push Up
2
AMRAP
RPE 9.5-10
7
Sled Push
3
1-2 mins
RPE 9.5-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5-10
2
Decline Bench Press (Barbell)
3
6-10 reps
RPE 9-9.5
3
Overhead Press (Barbell)
2
6-8 reps
RPE 9-10
4
Kettlebell Gorilla Row
3
12-20 reps
RPE 9-10
5
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
6
Lu Lateral Raise
3
10-15 reps
RPE 9-10
7A
Decline Bench Leg Raise
3
AMRAP
RPE 9-10
7B
Standing Oblique Crunch
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5-10
2
Decline Bench Press (Barbell)
3
6-10 reps
RPE 9-9.5
3
Overhead Press (Barbell)
2
6-8 reps
RPE 9-10
4
Kettlebell Gorilla Row
3
12-20 reps
RPE 9-10
5
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
6
Lu Lateral Raise
3
10-15 reps
RPE 9-10
7A
Decline Bench Leg Raise
3
AMRAP
RPE 9-10
7B
Standing Oblique Crunch
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5-10
2
Decline Bench Press (Barbell)
3
6-10 reps
RPE 9-9.5
3
Overhead Press (Barbell)
2
6-8 reps
RPE 9-10
4
Kettlebell Gorilla Row
3
12-20 reps
RPE 9-10
5
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
6
Lu Lateral Raise
3
10-15 reps
RPE 9-10
7A
Decline Bench Leg Raise
3
AMRAP
RPE 9-10
7B
Standing Oblique Crunch
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9.5-10
2
Decline Bench Press (Barbell)
3
6-10 reps
RPE 9-9.5
3
Overhead Press (Barbell)
2
6-8 reps
RPE 9-10
4
Kettlebell Gorilla Row
3
12-20 reps
RPE 9-10
5
Chest Fly (Machine)
2
10-12 reps
RPE 9-10
6
Lu Lateral Raise
3
10-15 reps
RPE 9-10
7A
Decline Bench Leg Raise
3
AMRAP
RPE 9-10
7B
Standing Oblique Crunch
3
8-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise Machine
3
8-12 reps
RPE 9.5-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9-9.5
3
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
4
Leg Extension
3
8-12 reps
RPE 9.5-10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9.5-10
6
Lying Leg Curl
3
6-10 reps
RPE 9-10
7A
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9.5-10
7B
Rope Hammer Curls
2
6-8 reps
RPE 9.5-10
8
Sled Push
3
1-2 mins
RPE 9.5-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise Machine
3
8-12 reps
RPE 9.5-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9-9.5
3
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
4
Leg Extension
3
8-12 reps
RPE 9.5-10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9.5-10
6
Lying Leg Curl
3
6-10 reps
RPE 9-10
7A
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9.5-10
7B
Rope Hammer Curls
2
6-8 reps
RPE 9.5-10
8
Sled Push
3
1-2 mins
RPE 9.5-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise Machine
3
8-12 reps
RPE 9.5-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9-9.5
3
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
4
Leg Extension
3
8-12 reps
RPE 9.5-10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9.5-10
6
Lying Leg Curl
3
6-10 reps
RPE 9-10
7A
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9.5-10
7B
Rope Hammer Curls
2
6-8 reps
RPE 9.5-10
8
Sled Push
3
1-2 mins
RPE 9.5-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise Machine
3
8-12 reps
RPE 9.5-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9-9.5
3
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9-10
4
Leg Extension
3
8-12 reps
RPE 9.5-10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9.5-10
6
Lying Leg Curl
3
6-10 reps
RPE 9-10
7A
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 9.5-10
7B
Rope Hammer Curls
2
6-8 reps
RPE 9.5-10
8
Sled Push
3
1-2 mins
RPE 9.5-10
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
3
Seated Cable Fly
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
4
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5-10
@9.5-10
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9-9.5
@9-9.5
6
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5-10
@9.5-10
7
Hanging Leg Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9-10
@9-10
@9-10
Day 2
1
Standing Calf Raise Machine
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
2
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
3
Belt Squat
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9.5-10
@9.5-10
@9.5-10
6A
Rope Hammer Curls
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9.5-10
@9.5-10
@9.5-10
6B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9.5-10
@9.5-10
@9.5-10
7
Reverse Hyperextension
1 Set
1 Set
12-15 Reps
12-15 Reps
@7-8
@7-8
Day 3
1
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-9.5
@9-9.5
@9-9.5
2
Yates Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
4
Hammer Strength High Row
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5-10
@9.5-10
5
Sternal Fly
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
6
Lying Reverse Fly
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
7A
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@9-10
@9-10
@9-10
7B
Decline Bench Russian Twist
1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
@9-10
@9-10
@9-10
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
2
JM Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5-9
@8.5-9
@8.5-9
3
45 Degree Back Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-9.5
@9-9.5
@9-9.5
4
Cross Body Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9.5-10
@9.5-10
@9.5-10
5
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
20-30 Reps
20-30 Reps
20-30 Reps
@9.5-10
@9.5-10
@9.5-10
6A
Bayesian Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5-10
@9.5-10
6B
Push Up
1 Set
1 Set
AMRAP
AMRAP
@9.5-10
@9.5-10
7
Sled Push
1 Set
1 Set
1 Set
1-2 mins
1-2 mins
1-2 mins
@9.5-10
@9.5-10
@9.5-10
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@9.5-10
@9.5-10
@9.5-10
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-9.5
@9-9.5
@9-9.5
3
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9-10
@9-10
4
Kettlebell Gorilla Row
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@9-10
@9-10
@9-10
5
Chest Fly (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9-10
@9-10
6
Lu Lateral Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
7A
Decline Bench Leg Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9-10
@9-10
@9-10
7B
Standing Oblique Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
Day 6
1
Standing Calf Raise Machine
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9.5-10
@9.5-10
@9.5-10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-9.5
@9-9.5
@9-9.5
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
4
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9.5-10
@9.5-10
@9.5-10
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9.5-10
@9.5-10
@9.5-10
6
Lying Leg Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9-10
@9-10
@9-10
7A
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5-10
@9.5-10
7B
Rope Hammer Curls
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5-10
@9.5-10
8
Sled Push
1 Set
1 Set
1 Set
1-2 mins
1-2 mins
1-2 mins
@9.5-10
@9.5-10
@9.5-10