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by T M.
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Program Description

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Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 08, 2025 01:25
  • Last Edited
    Jan 25, 2026 04:15
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Chest
13.1%
Front Delts
11.2%
Lats
8.5%
Upper Back
8.5%
Abs
8.1%
Biceps
7.3%
Quadriceps
4.8%
Other
4.8%
Forearms
3.9%
Rear Delts
3.9%
Middle Delts
3.4%
Glutes
2.4%
Hamstrings
2.4%
Neck
1.6%
Adductors
1.2%
Calves
1.2%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
4
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 9
5
Dip (Assisted)
3
8-10 reps
RPE 10
6
Shoulder Press (Machine)
3
8 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
8
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
4
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
6
Dip (Assisted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
4
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
6
Dip (Assisted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
4
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
6
Dip (Assisted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
4
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
6
Dip (Assisted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
4
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
6
Dip (Assisted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
4
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
6
Dip (Assisted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
4
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
6
Dip (Assisted)
3
8-10 reps
RPE 10
7
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
8
Chest Fly (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
9
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
10
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 9
11
Dip (Assisted)
3
8-10 reps
RPE 10
12
Shoulder Press (Machine)
3
8 reps
-
13
Lateral Raise (Dumbbell)
3
8 reps
-
14
Single Arm Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
4
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
6
Dip (Assisted)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 8
RPE 8.5
4
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 8
RPE 9
5
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
6
Dip (Assisted)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 7
2
Standing Pullover (Cable)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Kroc Row
3
7-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
7-12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 7
2
Standing Pullover (Cable)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Kroc Row
3
7-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
7-12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 7
2
Standing Pullover (Cable)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Kroc Row
3
7-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
7-12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 7
2
Standing Pullover (Cable)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Kroc Row
3
7-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
7-12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 7
2
Standing Pullover (Cable)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Kroc Row
3
7-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
7-12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 7
2
Standing Pullover (Cable)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Kroc Row
3
7-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
7-12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 7
2
Standing Pullover (Cable)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Kroc Row
3
7-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
7-12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 7
2
Standing Pullover (Cable)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Kroc Row
3
7-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
7-12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 7
2
Standing Pullover (Cable)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Kroc Row
3
7-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
7-12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
1 mins
RPE 7
2
Standing Pullover (Cable)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
3
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Kroc Row
3
7-12 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
7-12 reps
RPE 8.5
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
8 reps
RPE 8
8
Bayesian Curl
3
8 reps
RPE 8
9
Incline Curl (Dumbbell)
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
2
Lateral Jump
3
5 reps
-
3
Lateral Box Jump
3
10 reps
-
4
Hanging Knee Raise
3
5 reps
-
5
Hanging Oblique Knee Raise
3
5 reps
RPE 6.5
6
Bear Crawl
3
0.5 mins
RPE 7.5
7
Hollow Hold
1
1 mins
-
8
Neck Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
2
Lateral Jump
3
5 reps
-
3
Lateral Box Jump
3
10 reps
-
4
Hanging Knee Raise
3
5 reps
-
5
Hanging Oblique Knee Raise
3
5 reps
RPE 6.5
6
Bear Crawl
3
0.5 mins
RPE 7.5
7
Hollow Hold
1
1 mins
-
8
Neck Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
2
Lateral Jump
3
5 reps
-
3
Lateral Box Jump
3
10 reps
-
4
Hanging Knee Raise
3
5 reps
-
5
Hanging Oblique Knee Raise
3
5 reps
RPE 6.5
6
Bear Crawl
3
0.5 mins
RPE 7.5
7
Hollow Hold
1
1 mins
-
8
Neck Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
2
Lateral Jump
3
5 reps
-
3
Lateral Box Jump
3
10 reps
-
4
Hanging Knee Raise
3
5 reps
-
5
Hanging Oblique Knee Raise
3
5 reps
RPE 6.5
6
Bear Crawl
3
0.5 mins
RPE 7.5
7
Hollow Hold
1
1 mins
-
8
Neck Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
2
Lateral Jump
3
5 reps
-
3
Lateral Box Jump
3
10 reps
-
4
Hanging Knee Raise
3
5 reps
-
5
Hanging Oblique Knee Raise
3
5 reps
RPE 6.5
6
Bear Crawl
3
0.5 mins
RPE 7.5
7
Hollow Hold
1
1 mins
-
8
Neck Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
2
Lateral Jump
3
5 reps
-
3
Lateral Box Jump
3
10 reps
-
4
Hanging Knee Raise
3
5 reps
-
5
Hanging Oblique Knee Raise
3
5 reps
RPE 6.5
6
Bear Crawl
3
0.5 mins
RPE 7.5
7
Hollow Hold
1
1 mins
-
8
Neck Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
2
Lateral Jump
3
5 reps
-
3
Lateral Box Jump
3
10 reps
-
4
Hanging Knee Raise
3
5 reps
-
5
Hanging Oblique Knee Raise
3
5 reps
RPE 6.5
6
Bear Crawl
3
0.5 mins
RPE 7.5
7
Hollow Hold
1
1 mins
-
8
Neck Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
2
Lateral Jump
3
5 reps
-
3
Lateral Box Jump
3
10 reps
-
4
Hanging Knee Raise
3
5 reps
-
5
Hanging Oblique Knee Raise
3
5 reps
RPE 6.5
6
Bear Crawl
3
0.5 mins
RPE 7.5
7
Hollow Hold
1
1 mins
-
8
Neck Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
2
Lateral Jump
3
5 reps
-
3
Lateral Box Jump
3
10 reps
-
4
Hanging Knee Raise
3
5 reps
-
5
Hanging Oblique Knee Raise
3
5 reps
RPE 6.5
6
Bear Crawl
3
0.5 mins
RPE 7.5
7
Hollow Hold
1
1 mins
-
8
Neck Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
2
Lateral Jump
3
5 reps
-
3
Lateral Box Jump
3
10 reps
-
4
Hanging Knee Raise
3
5 reps
-
5
Hanging Oblique Knee Raise
3
5 reps
RPE 6.5
6
Bear Crawl
3
0.5 mins
RPE 7.5
7
Hollow Hold
1
1 mins
-
8
Neck Curl
2
12 reps
-
Week 1
1 / 10 Weeks
Day 3
1
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
2
Lateral Jump
3 Sets
5 Reps
-
3
Lateral Box Jump
3 Sets
10 Reps
-
4
Hanging Knee Raise
3 Sets
5 Reps
-
5
Hanging Oblique Knee Raise
3 Sets
5 Reps
@6.5
6
Bear Crawl
3 Sets
0.5 mins
@7.5
7
Hollow Hold
1 Set
1 mins
-
8
Neck Curl
2 Sets
12 Reps
-
Day 2
1
Dead Hang
2 Sets
1 mins
@7
2
Standing Pullover (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8.5
3
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@9
4
Kroc Row
3 Sets
7-12 Reps
@9
5
Lat Pulldown (Single Arm)
3 Sets
7-12 Reps
@8.5
6
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
@10
7
One Arm Lateral Raise (Cable)
3 Sets
8 Reps
@8
8
Bayesian Curl
3 Sets
8 Reps
@8
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
@8.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@8.5
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@6
@8
@8.5
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@6
@8
@8.5
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@8
@9
5
Dip (Assisted)
3 Sets
8-10 Reps
@10
6
Shoulder Press (Machine)
3 Sets
8 Reps
-
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
8
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-